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Part A of Assessment 3: Exercise Library Creation

1. Video yourself performing the following movement patterns:

Provide two versions for each movement: one assisted/bodyweight and one weighted.

Record both front and side views in the video.

2. In each video, you must:

Identify the concentric, eccentric, and amortization phases.

Name the major muscles targeted.

Provide two technical cues.

Demonstrate correct technique.

Examples (to be explained in your video, not written):

1. Concentric, Eccentric, and Amortization Phases:

"During the squat, the eccentric phase occurs as you lower down, the amortization phase is the brief pause at the bottom, and the concentric phase is when you push back up to standing."

2. Major Muscles Targeted:

"In the push-up, the primary muscles worked include the chest (pectorals), triceps, and shoulders."

3. Technical Cues:

"For the deadlift: Keep your back straight and drive through your heels to lift the weight."

4. Demonstrate Correct Technique:

"In the lunge, ensure your knees track over your toes and maintain a neutral spine throughout the movement."

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第三部分 A：运动库创建

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第三部分 A：运动库创建

1. 录制自己完成以下运动模式的视频：

每个运动提供两种版本：一种为辅助/自重版本，另一种为负重版本。

录制视频时，请提供正面和侧面视角。

2. 在每个视频中，你必须：

说明向心、离心和弹性三个阶段。

说明主要目标肌肉。

提供两个技术提示。

展示正确的技术。

示例（这些内容必须在视频中解释，而不是书面形式）：

1. 向心、离心和弹性阶段：

“在深蹲时，离心阶段是你下降的过程，弹性阶段是在底部的短暂停顿，向心阶段是你重新站起时的过程。”

2. 主要目标肌肉：

“在俯卧撑中，主要锻炼的肌肉包括胸肌（胸大肌）、肱三头肌和肩部。”

3. 技术提示：

“对于硬拉：保持背部挺直，通过脚跟发力抬起重量。”

4. 展示正确技术：

“在弓步时，确保你的膝盖与脚趾对齐，并始终保持脊柱中立。”

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Exercise phases - The eccentric phase is the lowering phase of the squat where the muscle lengthens. The concentric phase is the standing up phase where the muscles shorten. The amotization phase is the one the transition between the lowering and standing phase.

Technical cues - (1) Keep sit back like sitting in a chair (2) chest upright (3) More knees than hips.

Muscles worked - Quadriceps, hamstrings and gluteus maximus.

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Horizontal Push——Push up(level 2)

Technical cues: Make sure the body stays in a straight line, avoiding sagging of the lower back or raising of the hips.

Concentric phase: The phase where you push your body up, with the muscles contracting.

Eccentric phase: The phase where your body lowers, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the movement to pushing up again.

Muscles involved: Pectoralis major.

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Horizontal Push——Push up(level 3)

Technical cues: Make sure the body stays in a straight line, avoiding sagging of the lower back or raising of the hips. The added weight should be placed on the upper back rather than the lower back to avoid injury.

Concentric phase: The phase where you push your body up, with the muscles contracting.

Eccentric phase: The phase where your body lowers, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the movement to pushing up again.

Muscles involved: Pectoralis major.

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Horizontal Pull (level 2)

Technical cues: When performing a bodyweight horizontal pull, it’s important to ensure that the entire body remains in a straight line, and the back muscles engage to pull the body upright.

Concentric phase: The phase where you pull your body up, with the back muscles contracting.

Eccentric phase: The phase where you lower your body, with the back muscles lengthening.

Amortization phase: The transition phase from the lowest point to the beginning of the pull.

Muscles involved: Latissimus dorsi, Rhomboids.

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Horizontal Pull——Barbell Bent Over Row(level 3)

Technical cues: keep the back straight and avoid rounding. The focus should be on using the back muscles, not the arms.

Concentric phase: The phase where you pull upward, with the back muscles contracting.

Eccentric phase: The phase where you lower the weight, with the back muscles lengthening.

Amortization phase: The transition phase from the lowest point to the beginning of the pull.

Muscles involved: Latissimus dorsi, Rhomboids.

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Vertical Push (level 3)

Technical cues: Focus on engaging the core and keeping the body upright.

Concentric phase: The phase where you push the weight upward, with the muscles contracting.

Eccentric phase: The phase where you lower the weight, with the muscles in the back of the arms lengthening.

Amortization phase: The transition phase at the lowest point of the movement, just before pushing the weight up again.

Muscles involved: Deltoids, Triceps.

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Vertical Push (level 3 progression)

Technical cues: Focus on engaging the core and keeping the body upright. This exercise involves standing on one leg to increase difficulty by adding instability. Extra attention must be given to core engagement to maintain balance.

Concentric phase: The phase where you push the weight upward, with the muscles contracting.

Eccentric phase: The phase where you lower the weight, with the muscles in the back of the arms lengthening.

Amortization phase: The transition phase at the lowest point of the movement, just before pushing the weight up again.

Muscles involved: Deltoids, Triceps.

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Vertical Pull——Pull up (level 1)

Technical cues: Keep the arms straight, meaning the elbow angle remains constant, and the shoulder rotation making

the force. Focus on using the back muscles rather than the arms.

Concentric phase: The phase where you pull the resistance band down.

Eccentric phase: The phase where the resistance band shortens as you let it return upward.

Amortization phase: The transition phase where your hands are at the highest point, just before starting to pull down again.

Muscles involved: Latissimus dorsi, Rhomboids.

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Vertical Pull——Pull up (level 2)

Technical cues: Minimize body swinging, and the force should come from the back rather than just relying on the arm muscles.

Concentric phase: The phase where you pull your body upward.

Eccentric phase: The phase where your body lowers.

Amortization phase: The transition phase between lowering and pulling up again.

Muscles involved: Latissimus dorsi, Rhomboids.

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Deadlift (level 2)

Technical cues: Ensure the hands stay close to the body and the torso does not lean forward excessively.

Concentric phase: The phase where you pull up from the ground, with the muscles contracting.

Eccentric phase: The phase where you lower back down, with the muscles lengthening.

Amortization phase: The transition phase from lowering down to pulling up again.

Muscles involved: Posterior chain, Gluteus maximus, Hamstrings.

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Barbell Deadlift (level 3)

Technical cues: Ensure the hands stay close to the body and the torso does not lean forward excessively. And with added weight, you should pay extra attention to keeping the back straight and avoiding rounding.

Concentric phase: The phase where you pull up from the ground, with the muscles contracting.

Eccentric phase: The phase where you lower back down, with the muscles lengthening.

Amortization phase: The transition phase from lowering down to pulling up again.

Muscles involved: Posterior chain, Gluteus maximus, Hamstrings.

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Lunge (level 2)

Technical cues: Pay attention to the following: the front knee should not go past the toes, the back knee should be close to the ground without touching it, and the torso should remain upright.

Concentric phase: The phase where you rise from the lunge position to standing, using the thighs and glutes for power.

Eccentric phase: The phase where you lower into the lunge, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the lunge to standing up again.

Muscles involved: Quadriceps, Hamstrings, Gluteus maximus.

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Lunge (level 3)

Technical cues: Pay attention to the following: the front knee should not go past the toes, the back knee should be close to the ground without touching it, and the torso should remain upright. Due to the added weight, extra caution is needed to ensure the front knee does not go past the toes to prevent injury.

Concentric phase: The phase where you rise from the lunge position to standing, using the thighs and glutes for power.

Eccentric phase: The phase where you lower into the lunge, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the lunge to standing up again.

Muscles involved: Quadriceps, Hamstrings, Gluteus maximus.

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V-Ups (level 2)

Technical cues: Ensure that the legs and upper body move simultaneously.

Concentric phase: The phase where the legs and upper body lift, forming a “V” shape as the muscles contract.

Eccentric phase: The phase where the body lowers back down, with the muscles lengthening.

Amortization phase: The transition phase from lying down to lifting up again.

Muscles involved: Rectus abdominis.

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V-Ups (level 3)

Technical cues: Ensure that the legs and upper body move simultaneously. And a weight plate is passed between the hands and legs during each rep.

Concentric phase: The phase where the legs and upper body lift, forming a “V” shape, while passing the weight between the upper and lower limbs.

Eccentric phase: The phase where the body lowers, with either the upper or lower limbs holding the weight.

Amortization phase: The transition phase from lying down to lifting up again.

Muscles involved: Rectus abdominis.

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Squat (level 2)

Technical cues: Make sure that the knees do not go past the toes, and the back remains straight. The quadriceps and gluteus maximus are the primary muscles engaged.

Concentric phase: The phase where you stand up, with the muscles contracting.

Eccentric phase: The phase where you lower into a squat, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the squat to pushing up to stand.

Muscles worked: Quadriceps, gluteus maximus.

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Squat (level 3)

Technical cues: Make sure that the knees do not go past the toes, and the back remains straight. The quadriceps and gluteus maximus are the primary muscles engaged. extra attention should be paid to the back posture, as the added weight requires maintaining a straight back, chest up, and head held high. Ensure that the knees do not cave in (valgus) or flare out excessively.

Concentric phase: The phase where you stand up, with the muscles contracting.

Eccentric phase: The phase where you lower into a squat, with the muscles lengthening.

Amortization phase: The transition phase from the lowest point of the squat to pushing up to stand.

Muscles worked: Quadriceps, gluteus maximus.