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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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muscle worked:Pectorals，deltoids，triceps.

Exercise phases:（1）The centripetal phase begins when the bar touches the chest and begins to push up until the arms are completely straight.（2） The centrifugal phase begins at the moment when the bar is lowered after the arm is fully straighter, until the bar touches the chest or reaches the predetermined lowering position.（3）The amortization phase occurs in the instant after the barbell touches the chest (or pauses slightly) in preparation for the following centripetal phase.

technical cues:（1）We need to keep our shoulders tight and our backs flat against the bench. （2）You also need to push the weight to the outside and slightly up, keeping your elbow at about a 45 degree Angle.

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Muscle worked:This exercise exercises the chest, triceps and shoulder muscles.

Exercise phases:（1）The centripetal phase begins with the chest touching the ground, and the hands and arms push the body gradually away from the ground until the arms are straight.（2） The centrifugal phase begins with the arms straight, slowly bending the elbows, and gradually lowering the body until the chest touches the ground. （3）The amortization stage occurs the moment the chest touches the ground, preparing for the following centripetal stage.

Technical cues: （1）We need to prepare the position by lying face down on the ground with our fingers facing forward and our palms flat against the ground.（2） The arm movement requires the arm to bend at a 90 degree Angle, and the leg position requires the legs to be together and the knees to bend slightly.

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Muscle worked:This exercise exercises the lats, trapezius, rhomboids and biceps.

Exercise phases:（1）The centripetal phase begins with the arm fully extended and the handle pulled toward the chest. （2）The centrifugal phase begins when the handle is pulled back to the starting position.（3） The amortization phase can be understood as the transition of muscles from centrifugal contraction to centripetal contraction.

Technical cues:（1）We need to keep our back straight and tighten the core throughout the process. （2）You should also pull the dumbbell to the middle of your abdomen and keep your elbows close to your body.

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Muscle worked:This is an exercise that works the core, back muscles, biceps, etc.

Exercise phases:（1）The centripetal phase begins with the arm fully extended, pulling the arm toward the body. （2）The centrifugal phase begins when the arm reaches a predetermined position and is pulled back to the starting position.（3） The amortization stage may occur before the centripetal stage or after the centrifugal stage.

Technical cues:（1）we need to keep our back straight and tighten our core. （2）You should also avoid putting your elbows too far forward or back.

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Muscle worked:This is a deltoid and triceps exercise.

Exercise phases:（1）The centripetal phase is the push from the starting position to the target position.（2）The centrifugal stage is to return the target position to the starting position.（3）The amortization stage is when the weight is lowered to its lowest point and ready to push up again.

Technical cues:（1）we need to tighten the core and keep the back straight as we push straight up. （2）Your elbows should also be slightly forward, keeping your back straight.

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Muscle worked:This is a deltoid and triceps exercise.

Exercise phases:（1）When the transition from the ready position on all fours to the stable inverted V position can be seen as a similar "centripetal phase". （2）When transitioning from standing forward bend to downward facing dog, the muscles in the back of the legs (such as the hamstrings) and buttocks (such as the gluteus maximus) may experience centrifugal contractions as they control the slow descent of the body.（3） The amortization phase can also be likened to the preparation and adjustment before entering downward dog.

Technical cues:（1）we need to get down on all fours. Hands shoulder-width apart. （2）Keep your legs straight and your heels on the ground.

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Muscle worked:This exercise exercises the latissimus, biceps and forearm muscles.

Exercise phases:（1）The centripetal phase is from the starting position of the movement such as the arm is fully extended until it is pulled to a high point. （2）The centrifugal stage is to reach the highest point and begin to control the weight slowly returning to the starting position. （3）The amortization phase is from the bottom up, that is, preparation for the next centripetal contraction.

Technical cues:（1）we need to keep the back straight, the core tight.（2）When pulling down we need to make sure that the elbows are close to the sides of the body and the shoulder blades are drawn in.

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Muscle worked:This exercise exercises the latissimus, biceps and forearm muscles.

Exercise phases:（1）The concentric phase is going down.（2） The eccentric phase is going up.（3） The amortization phase is from going down to going up.

Technical cues:（1）Our arms must be parallel, with the arms straight and pulled back.（2）You should also keep your back straight, avoid shrugging your shoulders and tighten your core.

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Muscle worked:This exercise works the muscles of the back of the thighs, buttocks, and lower back.

Exercise phases:（1）The centripetal phase begins at the moment when the dumbbell is pulled up from the ground until it is fully upright. （2）The centrifugal stage occurs when the dumbbell is slowly lowered from the upright position back to the ground.（3）The amortization phase changes from centrifugal contraction to centripetal contraction, i.e., from top to bottom.

Technical cues:（1）We need to push our hips back while keeping our knees slightly bent. （2）You also need to keep your back flat and your core tight.

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Muscle worked:This is an exercise that works the back of the thighs, the hips, and the core.

Exercise phases:（1）The centripetal phase usually begins at the lowest point, when the supporting leg is bent, the non-supporting leg is lifted back, and the body leans forward to a certain extent. （2）The centrifugal phase occurs when the body slowly descends from an upright or near-upright position back to the starting position.（3）The amortization phase is when the body drops to its lowest point and prepares to return to an upright position.

Technical cues:We need to be parallel to the floor, shoulder blades pulled back, calves perpendicular to the floor, knees slightly bent.

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Muscle worked:This exercise exercises the quadriceps, hamstrings, glutes and calves.

Exercise phases:（1）The centripetal phase corresponds to the process of standing up from the lowest point of the squat to fully upright.（2） The centrifugal stage is the process of slowly squatting from a standing position to the lowest point of the squat.（3） The amortization phase can be seen as the transition period between the lowest point of a squat and the beginning of a stand up.

Technical cues:（1）We need to keep the chest raised and tighten the core.（2） When standing up, you need to push through your heels and keep your knees aligned with your toes.

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Muscle worked:It's an exercise that works your quads, your glutes, your hamstrings, your core.

Exercise phases:（1）When you stand up from the lowest point of the lunge squat, you are in a centripetal contraction.（2） The squat from the standing position to the lowest point of the lunge squat is centrifugal contraction.（3）The amortization phase can be seen as the transition period between the lowest point of a squat and the beginning of a stand up.

Technical cues:（1）We need to take a big step forward, keep the upper body straight.（2）Make sure that the thighs of the front legs are parallel to the floor and the knees of the back legs are close to the floor but not touching the floor.

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Muscle worked:This is a movement that exercises the quadriceps, hamstrings, glutes, calves and other muscles.

Exercise phases:（1）When I stand up from the bottom position of the lunge, I perform a centripetal contraction, pushing my body upward. （2）As I descend to a lunge bottom position, I perform centrifugal contractions to control the speed and stability of my body's descent. （3）When the body reaches its lowest point and is ready to start rising, there is a brief amortization phase.

Technical cues:We must take a big step forward, keep our upper body straight, and lower our hips until our knees are at a 90-degree Angle.

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Muscle worked:This is a movement that exercises the quadriceps, hamstrings, glutes, calves and other muscles.

Exercise phases:（1）When I start rising from the bottom position of the squat, it is the centripetal phase.（2） When I start descending from a standing position to a squat position, it's the centrifuge phase. （3）The amortization phase occurs before the body reaches the squat bottom position and is ready to rise.

Technical cues:（1）We need to bend our knees slowly, keeping our back straight and avoiding leaning forward or sideways. （2）At the same time, place your weight between the heel of your support leg and your toes, making sure that your knee follows its natural bend and stays in the same direction as the tip of your foot.

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Muscle worked:This is a core muscle, flank muscle exercise.

Exercise phases:（1）The centripetal phase occurs when, when turning from one side to the other, the abdominal muscles contract to generate force that drives the body to complete the movement.（2） The centrifugal phase occurs when the body slowly returns to the starting position from a rotating position.（3） The amortization phase may occur at the moment when the body has turned to its limit position and is ready to start turning in reverse.

Technical cues:（1）Keep your waist and back straight.（2） Keep your legs fixed, and tighten your abdominal muscles.

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Muscle worked:This is an exercise that works the abdominal muscles, waist and hips, hips.

Exercise phases:（1）The centripetal phase occurs when the muscles exert force, such as the elbow touching the knee.（2） The centrifugal phase occurs when the muscles stretch, such as returning from the touch state to the starting position.（3） amortization is the short period when muscles change from stretching to contracting.

Technical cues:（1）Keep your abdomen tense at all times during the movement. （2）Alternate lifting one leg while touching the raised knee with your opposite elbow.