Strength and Conditioning

1. Strength and Conditioning Fall Semester Test Review

2. Muscle Basics • Agonist Muscles: Primary muscle that is moving. • Antagonist Muscles: Muscle opposing the primary muscle moving. • Fixators:  A muscle that acts as a stabilizer of one part of the body during movement of another part.  • Synergist: Aides (indirectly) the action of the prime mover or Agonist muscle.

3. Muscle Basic • Concentric Contraction: Shortening of the muscle • Eccentric Contraction: Lengthening of the muscle • Isometric Contraction: No change in muscle length • Muscle Origin: is where it attaches to a bone (usually) or another muscle that are stationary. • Muscle Insertion: attaches the end of the muscle to the freely moving bone of its joint.

4. Lifting • Set: Refers to how many times you will repeat that exercise for the set number of repetitions • Repetition: The number of times you perform an exercise. • Do muscles pull, push or both? • Agonist muscles work with their antagonist muscles to create a push pull action. As the one muscle shorts it pulls the bone one way, while the muscle that length push the bone the other way.

5. Conditioning • Aerobic: Exercises that use oxygen, endurance sports. • Anaerobic: Exercises that do not use oxygen, non-endurance sports. • Cardio: Cardiovascular exercises is any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically. • Plyometrics: Is jump training, a form of conditioning aimed at creating controlled impacts and maximum power.

6. Muscles

7. Biceps Brachii • The biceps has two heads; the long head and the short head. • The primary function of the biceps is flexion of the elbow and supination of the forearm. • Target Lifts: Bicep Curls, Chin-ups, Hammer Curl, Seated Dumbell (DB) Curl

9. Triceps Brachii • The Triceps has 3 heads; the long head, the lateral head, and the medial head. • The primary function of the triceps is extension of the elbow joint. • Target Lifts: Cable Push Downs, Lying Triceps Extensions, Dips, Push-ups, Bench Press, Skullcrushers

11. Deltoids • Primary function of the deltoids is they are the prime mover for arm abduction in the frontal plane. • Do they lower the arms, raise the arms or rotate the arms? - Raise arms • Target Lifts: Overhead Press, DB Lateral Raise, DB Front Raise, Power Clean

13. Rhomboids • The primary function of the Rhomboids is shoulder retraction. • Target Lifts:Rows (multiple variations)

15. Pecs • The pecs are made up of the fan shaped pectoralis major and triangle shaped pectoralis minor. • They are the primary movers of the shoulder joint, flexion, adduction and medial rotation of humerus. • Target Lifts: Bench Press, Incline Press, DB Fly

17. Lats and Traps • The primary function of the trapezius is to move the scapula • The trapezius is the shape of a trapezoid • Target Lifts: Cleans, Shrugs, Upright Row • The latissimusdorsi does; extension, adduction, horizontal abduction, & internal rotation of the shoulder. • Target Lifts: Pull-ups, Bent Over Rows, Pulldowns, Deadlifts

19. Abdominals • There are 4 muscles that make up the abdominals. • Rectus Abdominus, transversusabdominus, external oblique, and internal oblique • The transversusabdominus is the deepest ab muscle. • The abdominals, support the trunk, allow for movement, and maintain an internal pressure to keep organs in place. • Target Lifts: Crunches, Planks, Sit-ups

21. Gluteals • Gluteals are composed of the; gluteus maximus, gluteus minimus, gluteus medius, and tensor fasicaelataemuscle • The gluteal maximus is superior to the medius and then the minimus. • The primary function is to extend and laterally rotate the hip (ER) and extend the trunk. • Target Lifts: Lunges, Step-ups, Squats (multiple variations)

23. Hamstrings • The hamstring is made up of; biceps femoris, semimembranosus and, semitendinosus. • The hamstrings flex the knee and extend the hip. • Target Lifts: Romanian Deadlifts, Hamstring Curls, Step-up, Good Mornings

25. Quads • The quadriceps is made up of the; rectus femoris, vastuslateralis, vastusmedialis, and vastusintermedius • The quads extend the knee and flex the hip. • Target lift: Squats (multiple variations), Leg Press, Step-up, and Knee Extensions • The hamstring is the antagonist the quad during knee extension.

27. Calf • The soleus and the gastrocnemius make up the calf. • The calf muscles plantar flex the foot and flex the leg at the knee. • Target Lifts: Calf Raises (multiple variations)