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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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Bench press has three stages: concentric, eccentric and elastic. In concentric stage, major muscles push barbell up. Stable and powerful for training. In eccentric stage, slow descent. Muscles stretch to resist gravity and increase tension time. In elastic stage, generate elastic potential energy but not overly rely on it.

Main target muscles: pectoralis major, anterior deltoid and triceps brachii. Pectoralis major is main group. Anterior deltoid assists. Triceps brachii is important in arm-straightening.

Bench press tips: In lifting stage, grip and lift slowly till arms straight. In lowering stage, control speed and lower to above chest. Keep shoulder blades tightened and back stable.

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The Russian twist has three stages: concentric, eccentric and elastic. In concentric stage, abdominal muscles contract to rotate upper body and move weight. In eccentric stage, return slowly and resist inertia. In elastic stage, assist reverse rotation but not overly rely on it.

Main target muscles are rectus abdominis, oblique abdominis and erector spinae. Oblique abdominis rotates. Rectus abdominis maintains stability and participates in rotation. Erector spinae maintains spinal stability.

Technical tips: In rotating stage, use abdominal strength to rotate and move object while keeping spine straight. In returning stage, return slowly and control speed without inertia.

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The main muscle groups used in deadlifts include glutes, quadriceps, biceps, back muscles, etc.

Push your hips back while keeping a slight bend in your knees.

Keep your back flat and core engaged throughout the movement.

The centripetal phase refers to the process of pulling the barbell off the ground with force during the deadlift. The centrifugal phase refers to the process by which the barbell is lowered during the deadlift.The elastic phase of a deadlift refers to the phase in which the barbell rebounds after touching the ground during the deadlift.

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Keep your core tight and avoid excessive movement of the lower back.

Focus on stability rather than range of motion.

Muscles worked: Core muscles, including the rectus abdominis and transverse abdominis.The centripetal phase occurs when the elastic band is pulled towards itself, and the centrifugal movement occurs when the elastic band is far away from itself

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Keep your chest up and core braced.

Push through your heels as you stand up, keeping your knees in line with your toes.

Muscles worked: Quadriceps, hamstrings, glutes, calves.

Centrifugal phase : the process of descending in a squat, that is, from standing to squatting.

Centripetal phase : the process of rising in a squat, that is, from a squat to a stand. Elastic phase : at the bottom of the squat (lowest point), the elastic potential energy stored by the body can propel the body upwards when it is properly released.

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Take a big step forward, keeping your torso upright.

Lower your hips until both knees form 90-degree angles.

Muscles worked: Quadriceps, hamstrings, glutes, calves.

In the process of lunge-up, the thigh muscles contract forcefully, pushing the body upward, which is the centripetal contractionIn the process of lunge squatting, when the feet gradually fall, the thigh muscles are in a state of eccentric contraction After the lunge is completed, the leg muscles use the elastic potential energy stored before to recover, reducing energy consumption

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In shoulder press:

Concentric phase: Keep stable. Hold bar wider than shoulders. Push up from shoulders. Muscles: deltoids and triceps.

Eccentric phase: Control speed to lower bar. Stay stable. Muscles: maintain tension.

Elastic phase: Use potential energy. Quick push up. Muscles: provide extra power.Technical cues:

Keep your core tight and press straight up without arching your back.

Keep your elbows slightly forward and maintain a straight back throughout.

Muscles worked: Deltoids, triceps.

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Keep my back straight and engage my core throughout the movement.

Pull the bar towards my midsection, keeping my elbows close to my body.

Muscles worked: Latissimus dorsi, trapezius, rhomboids, biceps.Elastic Phase: This phase refers to the centripetal phase in the barbell rowing action by controlling the lowering and pulling up of the barbell, centripetal phase: In this stage, the trainer needs to pull the barbell up forcefully to make the back muscles contract. Eccentric phase : In this phase, the trainer needs to control the barbell to lower slowly in order to fully stretch the back muscles.