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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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Action essentials: Cross your hands behind your neck, tighten your core, slightly bend your hips, and keep your legs shoulder width apart. Bend your knees and squat until your thighs are parallel to the ground or your legs are at a right angle. At this point, your muscles are in a centrifugal contraction phase. After a slight pause, stand up until your legs are straight, at which point your muscles are in a concentric contraction phase.

Muscle work ：This movement can exercise the quadriceps, biceps, and gluteus maximus muscles.

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Action essentials ：This training involves holding a 5kg ball with both hands, tightening the core, slightly bending the hips, and keeping the legs shoulder width apart. Bend your knees and squat until your thighs are parallel to the ground or your legs are at a right angle. After a brief pause, stand up until your legs are straight. Compared to the last training, this training aims to increase the difficulty by increasing the body weight.

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Action essentials ：Pull your legs apart horizontally in a lunge, straighten your back, tighten your core, pull the barbell towards your abdomen, keep your elbows close to your body, and your muscles contract in a centripetal manner. When you lower the barbell, your muscles contract in a centrifugal manner.

Muscles work ：This exercise exercises the latissimus dorsi, trapezius, rhombus, and biceps brachii muscles

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Action essentials ：Spread your legs apart in a lunge, lift your hind foot, straighten your back, tighten your core, pull the barbell towards your abdomen, keep your elbows close to your body, pause for a moment, and then lower the dumbbell. Compared to the last training, the difficulty of this training is to lift the dumbbell horizontally while maintaining body balance.

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Action essentials ：First, stand with legs spread shoulder width apart, and push the 5kg ball upwards with both hands. At this point, the muscles will contract in a concentric manner. Slightly move the elbow forward while keeping the back straight, tighten the core, and then lower the ball. At this point, the muscles are in a centrifugal contraction phase.

Muscles work：This exercise exercises the deltoid and triceps muscles.

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Action essentials ：Still standing with legs spread shoulder width apart, holding a 5kg ball with both hands and pushing it upwards towards the head. Compared to previous exercises, the more difficult part of this training is the need to maintain body balance while lifting the ball. At this stage, the muscles are in a concentric contraction phase. Bend your elbows slightly forward while keeping your back straight, tighten your core, and then place the ball on the ground. At this stage, the muscles are in a centrifugal contraction phase.

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Action essentials ：Keep your chest and abdomen straight, keep your waist and back straight, your hands shoulder width apart, bend your elbows downwards until your upper arm is parallel to the ground, and control your elbows to be close to both sides of your body. At this point, the muscles are in a centrifugal contraction phase, and when you lift your body upwards, the muscles are in a centripetal contraction phase.

Muscles work：This exercise exercises the quadriceps, calf muscles, and gluteal muscles.

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Action essentials ：Load a 3kg dumbbell on your back, straighten your chest and abdomen, keep your waist straight, keep your hands shoulder width apart, bend your elbows downwards until your upper arm is parallel to the ground, control your elbows to be close to both sides of your body, and slowly lift your body. This training aims to increase difficulty by increasing self weight.