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（19991225827 Jianping Zhao）

This is a simpler version of the horizontal push mode, which works the chest, shoulders, triceps. When exercising, open your hands shoulder-width apart, and keep your head, waist, and hips in a straight line. When the body is moving upward it is centripetal and when the body is moving downward it is centrifugal.

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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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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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(19991225827 Jianping Zhao)

This is the hard version of the horizontal push pattern, with the legs and even the point of force reduced. It works the chest, shoulders, triceps. When exercising, open your hands shoulder-width apart, and keep your head, waist, and hips in a straight line. When the body is moving upward it is centripetal and when the body is moving downward it is centrifugal

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This is a simpler version of the vertical push, which works the deltoids and triceps. You should tighten your core and keep your back straight. When the arm is straight up, it is a centripetal movement, and when the arm is bent down, it is a centrifugal movement.

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This is a simple version of the horizontal pull pattern, and the main muscle groups involved are the latissimus dorsi, the lower trapezius, and the biceps. Keep your arms straight and your chest straight. When the arm is up, it is a centripetal movement, when the arm is down, it is a centrifugal movement, and when the arm is from top to bottom, it is a buffer stage.

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This is a difficult version of the horizontal pull, lifting one leg and disrupting balance. The main muscle groups he deals with are latissimus dorsi, trapezius inferior, biceps. This exercise should pay attention to the arms straight, the chest straight, one leg raised to maintain balance, can not shake from side to side. When the arm is up, it is a centripetal movement, when the arm is down, it is a centrifugal movement, and when the arm is from top to bottom, it is a buffer stage.

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This is a difficult version of the vertical push, changed to kneeling on the ground and pushing with both hands. It works the deltoids and triceps. Exercise with your back straight and your hands shoulder-width apart. When the body leans down, it is centrifugal movement, and when it supports the body up, it is centripetal movement.

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This is a simple version of the vertical pull, and it works the lats, the biceps. Exercise with your arms straight and your back straight, pulling the elastic band to your side. When the elastic band is pulled to the side of the body, it is centrifugal movement, and when the elastic band is restored, it is centripetal movement.

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This is the harder version of the vertical pull, which works the latissimus dorsi, the biceps. With your arms straight and your back straight, pull your body up with your hands. When the hands pull the body upward, it is a centripetal movement, and when the body is downward, it is a centrifugal movement.

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This is a simple version of the hip hinge exercise, which focuses on the muscles of the back of the thigh, buttocks, and lower back. Exercise with your back straight, hips bent, and hands close to your legs. When the arm is up, it is a centripetal movement, when the arm is down, it is a centrifugal movement, and when the buffer stage is from top to bottom.

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This is a simple version of the lunge pattern, which focuses on the quadriceps, hamstrings, glutes, and calves. To exercise, straighten your upper body, lower your hips until your knees are at 9 degrees, and stride forward. When the body falls with the movement, it is centrifugal movement, and when the body rises, it is centripetal movement, and the process from top to bottom is the buffer stage.

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This is a difficult version of the lunge, adding items or balls of different weights to your hands. It mainly works the quadriceps, hamstrings, gluteus and calf muscles. To exercise, straighten your upper body, lower your hips until your knees are at 9 degrees, and stride forward. When the body falls with the movement, it is centrifugal movement, and when the body rises, it is centripetal movement, and the process from top to bottom is the buffer stage.

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This is the difficult version of the hinge movement, adding weight. It mainly focuses on the back of the thigh, buttocks, and lower back. Keep your back straight and your hands close to your legs. When the arm is up, it is a centripetal movement, when the arm is down, it is a centrifugal movement, and when the buffer stage is from top to bottom.

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This is a simple version of the lumbosacral basin stabilization exercise, which works the core muscles such as rectus abdominis and transversals abdominis. When exercising, keep the core tense, avoid excessive movement of the lower back, and do not move below the waist.

When the body rotates, the body part has a centrifugal tendency to swing outward, and the muscles and joints of the body provide centripetal force to maintain the stability and movement of the body.

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This is a difficult version of the lumbosacral basin stability movement, lifting one leg

. It works the core muscles like rectus abdominis, transversals abdominis. When exercising, lift one leg for balance, do not rock from side to side, keep your core, and do not move from the waist down. When the body rotates, the body part has a centrifugal tendency to swing outward, and the muscles and joints of the body provide centripetal force to maintain the stability and movement of the body.

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This is a simple version of the squat, which focuses on the quadriceps, hamstrings, glutes and calves. Lift your chest, tighten your core, and align your knees with your toes. When people squat, it is centrifugal movement, when they rise up, it is centripetal movement, and the process from top to bottom is the buffer stage.

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This is a more difficult version of the squat, where you lift one leg up, and it focuses on your quads, hamstrings, glutes, and calves. When exercising, lift your chest and stand with one leg firmly on the ground without rocking from side to side. When people squat, it is centrifugal movement, when they rise up, it is centripetal movement, and the process from top to bottom is the buffer stage.

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