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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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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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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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Keep your back straight and your abdomen tight to stabilize your torso. The shoulders sink and the elbows remain slightly bent to reduce the pressure on the joints. When the dumbbell is pushed from the chest to the top of the head, it is the centripetal stage. The process of slowly lowering the dumbbell from above the head to the chest is the centrifugal stage. When the barbell is pushed overhead, directly above, the muscles engage in an isometric phase for a very short period of time. This exercise works the deltoids, triceps, pectoralis major, trapezius, serratus anterior.

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Arm flexion and extension medium speed steady, the body should be straight, two elbows should be inward clamping arms. Bend your elbows and lower your body until your back feels lightly stretched. Keep your back straight at all times. The shoulders are relaxed, the arms slowly bend the elbows, the body is sinking as the centrifugal stage, and the body stops for 2-3 seconds when it reaches the lowest point, then it is the isometric stage. Stretch your arms and lift your body back into the centripetal phase. This exercise works the triceps, pectoralis major, deltoid anterior bundle, rhomboids and latissimus dorsi.

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Keep your back straight, knees slightly bent, hips pushed back, lean forward, and hold the middle part of the dumbbell with both hands, arms completely straight. Make sure the dumbbells are close to your body. This will reduce stress on your back. From the standing position, the process of controlling the dumbbell and moving the body downward to the lowest point is the centrifugal stage. The process of pulling the dumbbell back to the standing position from the lowest point is the centripetal stage. At the highest point, in order to maintain posture stability, the waist and core muscles will perform isometric contractions, which is an isometric stage. This exercise works the quadriceps, hamstrings, glutes, uprights, lats, deltoids.

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Keep your spine neutral, your chest straight, and your head in line with your spine. Keep your knees in line with your toes, avoid tucking in your knees, and keep your thighs parallel to the floor or lower. Squatting from a standing position into a centrifugal phase. The centripetal phase is when you return from crouching position to standing position. At the lowest point of the squat, perform isometric contractions while pausing and holding the position. At the top of the squat, when you stand and keep your body stable, you are also performing isometric contractions, both of which are isometric phases. This exercise works the quadriceps, gluteus maximus, hamstrings, vertical muscles, gastrocnemius, soleus muscles.

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Using the strength of your abdominal muscles, lift your upper body until your shoulders are off the ground. Keep your lower back close to the ground to avoid excessive arching. Lift your body up from a supine position and roll your shoulders and upper back off the floor in a centripetal phase. The process of slowly lowering the body from a sitting position to a supine position is the centrifugal stage. When the body is at a 45 degree Angle to the ground, the abdominal muscles remain tense for an isometric phase. This exercise works the rectus abdominis, transverse abdominis, trapezius, lats.

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Lie on your back with knees bent and feet raised, shins parallel to the floor. Keep your back straight and at a 45 degree Angle to the floor, making sure your abdominal muscles are tight. The torso rotates from a central position to one side, and the dumbbell moves toward the hips on that side for a centripetal phase. The process of turning from one side back to the center is the centrifugal stage. The torso is completely turned to one side, and the dumbbell is equal length when it touches the ground on that side. This exercise works the obliques, rectus abdominis, transverse abdominis, multifidus and erector spinae muscles.

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Keep your back straight, your chest up, your abdomen and hips tight, and your core steady. The knee should be in the same direction as the top of the foot, do not buckle or excessive abduction. The process of squatting to the lowest point with weight is the centrifugal stage. The process of rising from the lowest point is the centripetal stage. The isometric phase is when the muscles remain tense but their length remains the same at the lowest point. This exercise works the quadriceps, gluteus maximus, biceps, semitendinosus, semimembranes, rectus abdominis, erector spinalis.

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Stand with your feet shoulder-width apart and the tips of your feet facing forward or outward. Keep your back straight, your core tight, your upper body upright, and your thighs parallel to the floor or lower when you squat. The knee should not exceed the tip of the foot, and the knee should be in the same direction as the tip of the foot. The centrifugal phase occurs when you take a step to one side and squat. The process of rising from the lowest point is the centripetal stage. When staying at the lowest point, the muscles remain tense but do not become isometric in length. This exercise works the glutes, quadriceps, biceps, and adductors of the inner thighs.

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Stand with your feet shoulder-width apart and the tips of your feet facing forward or outward. Keep your back straight, your core tight, your upper body upright, and your thighs parallel to the floor or lower when you squat. The knee should not exceed the tip of the foot, and the knee should be in the same direction as the tip of the foot. The centrifugal phase occurs when you take a step to one side and squat. The process of rising from the lowest point is the centripetal stage. When staying at the lowest point, the muscles remain tense but do not become isometric in length. This exercise works the glutes, quadriceps, biceps, and adductors of the inner thighs.

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Stand with your feet shoulder-width apart and the tips of your feet facing forward or outward. Keep your back straight, your core tight, your upper body upright, and your thighs parallel to the floor or lower when you squat. The knee should not exceed the tip of the foot, and the knee should be in the same direction as the tip of the foot. The centrifugal phase occurs when you take a step to one side and squat. The process of rising from the lowest point is the centripetal stage. When staying at the lowest point, the muscles remain tense but do not become isometric in length. This exercise works the glutes, quadriceps, biceps, and adductors of the inner thighs.

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Hold the bar with your hands slightly wider than shoulder width apart, making sure your wrists are in a neutral position. The barbell should be located directly above the chest and the elbows should be slightly bent. The process of moving the barbell from the top of the chest down to the chest is the centrifugal stage. The process of pushing the barbell back from the chest to the starting position is the centripetal stage. When the bar reaches its lowest point, that is, when the chest touches the bar lightly, it is an isometric stage. This exercise works the pectoralis major, deltoids, triceps, serratus anterior, rotator cuff, forearm muscles.

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Keep your body in a straight line, from your head to your feet. Avoid hips that are too high or too low, and place the palms of your hands flat on the ground, shoulder-width or slightly wider than shoulder width, with your fingers facing forward or slightly outward. Keep your core tense and avoid sinking or over-arching your back. The process of descending from the straight arm support until the chest is close to the ground is the centrifugal stage. The process of lifting the body from the chest near the ground and returning to the starting position is the centripetal stage. When the chest is close to the ground, the body is at its lowest point, the muscle tension is maximum, and the muscle length is unchanged, which is the isometric stage. This exercise works the pectoralis major, deltoids, triceps, rectus abdominis, transversals abdominis, serratus anterior, forearm muscles, rotator cuff muscles.

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Bend your knees and push your hips back, keeping your back straight and your lower back naturally bent. The shoulders should be located directly above the barbell, which will reduce the strain on the back. The centrifugal phase occurs when the knees bend and the hips lift the bar. The centripetal stage is when the barbell is pulled from the ground until the body is upright. At the bottom and top of the hard pull, the muscles are isometric when they maintain a fixed length in the force state. This exercise works lats, trapezius, rhomboids, quadriceps, hamstrings, glutes.

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Core muscles tightened, one arm bent. Keep your back straight and bend your lower back naturally. The centrifugal phase occurs when the arm is stretched upward. The centripetal phase occurs when the arm returns to its original position from its highest point. When the muscles are stretched at the highest point, the muscle tension is maximum, and the muscle length remains unchanged into the isometric stage. This exercise works the pectoralis major, the deltoid anterior bundle, the biceps, the triceps femoris.

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While fully extending your arms at their highest point, keep your torso straight and your back slightly arched. Keep your chest straight and tight the entire time, pulling your elbows down and back as far as possible. The latissimus dorsi muscles contract and pull the bar vertically down to the chest from the top of the head, which is the centrifugal stage. Tighten the shoulder blades and tighten the latissimus dorsi. Pause for 2-3 seconds for an isometric phase. Stretch the latissimus dorsi along the original path until the latissimus dorsi is most fully stretched to the centripetal stage. This exercise works the latissimus dorsi, teres major, rhomboides, trapezius and deltoid posterior tracts.

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Ensure that the body is on a flat surface, avoid instability caused by the shift of the center of gravity, and do not overextend the knees of the legs to protect the knee joint. The torso should be held in place during lateral bends to help keep the spine extended and reduce pressure on the lower back. When your upper body is tilted to the side from the upright position, ready to enter the side bend, this is the centrifugal phase. The centripetal phase occurs when you return from a curved side position to an upright position. In the lateral position, the muscle is in the process of resisting external forces, which is the isometric phase. This exercise works the rectus abdominis, obliques, quadriceps, hamstrings, lats.