UNIT 7: Excersizes Flashcards
What are the 7 movement patterns you need to train?
- Hinge (deadlift)
- Squat
- Lunge
- Push
- Pull
- Twist or rotate
- Gait: walk, jog and run
What are the 3 planes of training?
- Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements.
- Frontal Plane: Cuts the body into front and back halves. Side- to-side movements.
- Transverse Plane: Cuts the body into top and bottom halves. Twisting movements
Saggital Plane
Exercises in the sagittal plane include numerous actions that involve forward to backward movement or flexion and extension
deadlifts, squats, lunges, box jumps, stairs, running/walking,
chest presses, rows, bicep curls, pull ups, and triceps extensions
Frontal plane
Exercises in the frontal plane involve actions that require lateral (side-to-side, trunk side bending) movement. They will most often include joint abduction or adduction
lat pull-downs, overhead presses, lateral lunges, side steps and lateral shoulder raises. Frontal plane musculature within the hips (gluteus medius/minimus, TFL) is often neglected
What is a Hip dominant Squat?
What is a Knee Dominat Squat?
Transverse Plane
Exercises in this plane involve some sort of body segment or joint rotation: twisting, internal/medial rotation, and external/lateral rotation
include rotator cuff work and cable trunk rotation, Russian twists, landmines
NEED TO INCLUDE IN PLANS
Vertical push and pull exercises
PUSH
- Military press or overhead press
- Behind the neck press
- DB press (seated or standing)
- Arnold press (cork screw motion)
- Landmine press
- Bottoms up Z press
- Incline bench press
- Lateral and front raises
PULL
- Pull-Ups
- Chin-Ups
- Lat Pull-Downs
Horizontal push and pull exercises
PUSH
* Bench Press
* Low Incline Bench Press
* Decline Bench Press
* Flat/Incline/Decline Chest Press Machine
* Flat/Incline/Decline Flyes
PULL
* Bent Over Rows
* Seated Cable Rows
* T-Bar Rows
* Chest Supported Machine Rows
Rotational exercises (transverse plane)
MUST INCLUDE IN PLANS
- Wood choppers
- Hanging knee circles, arcs
- Back Leg-Loaded Medicine Ball Throw
- Side to Side Medicine Ball Slam
- Single Leg Rotational Medicine Ball Slam
- Rotational Landmine Press
- Rotational Cable Push-Pull
- Russian twists
Anti-rotational exercises (transverse plane)
MUST INCLUDE IN PLANS
- Pallof press
- Dead bug
- Landmine rainbow
- Hollow body hold
How do we know when to increase weight?
After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row
NSCA recommends weight increases of two and a half to five pounds for upper-body exercises, and five to 10 pounds for lower-body exercises.
Breathing while lifting
To properly breathe during strength training inhale on the eccentric phase and exhale during the concentric phase.
Exhale while you’re doing the hardest work, and inhale as you’re coming back to your starting position (power motion).
Valsalva maneuver: only for the experienced!
To maximize intra-abdominal pressure during strength training, you should breathe deeply ( 75% of max) into your belly and hold that breath if possible throughout a rep, exhaling only when you complete the rep.
This provides optimal support for the spine, and it makes you stronger structurally.
What are the core muscles?
- Traverse abdominis (located on each side of the naval, deep)
- Internal and external obliques (extending diagonally from ribs to pelvis)
- Rectus abdominis (known as the six-pack)
- Multifidus and erector spinae (located along the spine from head to pelvis)
What is Bracing?
Helps achieve the best transfer of power throughout our entire bodies. It means no wasted or lost energy. It means much greater safety for our back. Basically, we will be able to lift a lot more.
Stack the spine in its neutral position. Expand entire midsection as if trying to blow out a balloon: air in and push out with your belly then pull the latissimus dorsi down
