Muscular Movement, Action, & Planes HPER 187- Weight Training Week 1

Skeletal Musculature Origin: proximal (towards the center of the body) attachment Insertion: distal (away from the center of the body) attachment Agonist (prime mover): the muscle most directly involved in bringing about the movement Antagonist: the muscle that can slow down or stop the movement Synergist: a muscle that assists indirectly in a movement

Anatomical Planes & Movements of the Human Body Flexion: sagittal plane Extension: sagittal plane Adduction: frontal (coronal) plane Abduction: frontal (coronal) plane Rotation: transverse plane Give an example of a weight training exercise in each of the 3 anatomical planes. 1._______________________________ 2._______________________________ 3._______________________________

Muscle Action Concentric muscle action: a muscle action in which the muscle shortens because the contractile force is greater than the resistive force. Eccentric muscle action: a muscle action in which the muscle lengthens because the contractile force is less that the resistive force When do you think this occurs? ________________________________________________________________________________ Isometric muscle action: a muscle action in which the muscle length does not change because the contractile force is equal to the resistive force.

HPER 187- Weight Training: WEEK 1 Day 1- Legs/Core Phase: Hypertrophy Strength Sets/Reps Wt. 1. Dumbell Deadlift 3x8   1. Front Plank/Side Plank 30 sec 1. Machine Abduction 2. Dumbell Split Squat 2. Curl & Press 3x6 2. Machine LE Extension 3. Hip Lift 3. TRX Row 3. Machine LE Flexion 3. Front Plank/Side Plank

Day 2- Upper Body/Cardio Phase: Hypertrophy Strength Sets/Reps Wt. 1. Alt. Dumbell Press 3x8   1. Machine LE Adduction 1. TRX Row BW 2. Push-ups 2. Front Plank/Side Plank 30 sec 2. Tricep Pull-Down 3. Lat Pull-Down 3. Hip Lift 3. Row over Bench Cardio: 20 min