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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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Horizontal push pattern

1. Centripetal, centrifugal and elastic stages:

In a Horizontal push pattern, the centrifugal phase is the lowering of the body, the elastic phase is the short pause in the switching action, and the centripetal phase is the lifting of the arm.

2. Main target muscles:

In the Horizontal push pattern, the main muscles exercised include the triceps and chest muscles.

3. Technical Tips:

For Horizontal push pattern:

The key is to draw in the elbows and tighten the back muscles.

4. Demonstrate the right technology:

In a Horizontal push pattern, the hands are slightly wider than shoulder width, the elbows are drawn in, the body is tensed and slowly falling, and the back triceps are forced to support the body.

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Horizontal pull pattern

1. Centripetal, centrifugal and elastic stages:

In the Horizontal pull pattern, the centrifugal stage is the process of slowly relaxing the elastic band, the elastic stage is the process of preparing to pull the elastic band and about to relax the elastic band, and the centripetal stage is the process of stretching the elastic band.

2. Main target muscles:

In the Horizontal pull pattern, the main muscles exercised are the triceps, lats and pectorals.

3. Technical Tips:

For Horizontal pull pattern: The key is to tighten back muscles and bend back properly to avoid injury while ensuring the training effect.

4. Demonstrate the right technology:

In a Horizontal pull pattern, the spine is neutral by tightening the back muscles, the rotator cuff muscles and the chest muscles pull the elastic band towards the body, and then slowly release the arm strength after a short pause.

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Vertical push pattern

1. Centripetal, centrifugal and elastic stages:

In the Vertical push pattern, the centrifugal stage is the process of lowering the arm, the elastic stage is the process of stopping the top, and the centripetal stage is the process of raising the arm.

2. Main target muscles:

In the Vertical push pattern, the main muscles exercised include the rotator cuff muscles.

3. Technical Tips:

For the Vertical push pattern: the key is to force the shoulder, the big arm as close to the ear as possible.

4. Demonstrate the right technology:

In the Vertical push pattern, the spine is neutral by keeping the back straight and the core tightened. When lifting the kettlebell, firmly sink your shoulders, keep your arms as close to your ears as possible, pause briefly at the highest point, and slowly lower your arms to the starting position

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Vertical pull pattern(both above and below shoulder line)

1. Centripetal, centrifugal and elastic stages:

In the Vertical pull pattern, the centrifugal stage is the process of the body slowly falling, the elastic stage is the process of stopping at the highest point, and the centripetal stage is the process of the body pulling up.

2. Main target muscles:

In the Vertical pull pattern, the main muscles exercised include latissimus dorsi and biceps.

3. Technical Tips:

For the Vertical pull pattern: The key is to tighten the core and keep the body stable.

4. Demonstrate the right technology:

In the Vertical pull pattern, hold the hands slightly wider than shoulder width, tighten the core to maintain the spine neutral position, pull the upper limbs with the back force, and slowly relax the arms to the starting position after stopping at the highest point.

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Lower body pull pattern :(Hinge)

1. Centripetal, centrifugal and elastic stages:

In the Lower body pull pattern, the centrifugal stage is the process of slow relaxation and drooping of the arm, the elastic stage is the moment of natural drooping and upward lifting of the arm, and the centripetal stage is the process of upward lifting.

2. Main target muscles:

In the Lower body pull pattern, the main muscles exercised include latissimus dorsi and trapezius.

3. Technical Tips:

For the Lower body pull pattern: The key is to keep your back straight and your elbows tight to keep your body stable.

4. Demonstrate the right technology:

In the Lower body pull pattern, maintain a neutral spine position by keeping the back straight and exerting equal force." When I lean over with my arms perpendicular to the floor, I pull the dumbbells up with my elbows to the sides of my stomach, pause at the highest point, and slowly lower my arms to the starting position.

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Lunge pattern(single leg)

1. Centripetal, centrifugal and elastic stages:

In the Lunge pattern, the centrifugal stage is the process of starting the squat, the elastic stage is the moment of action transition in the lowest position, and the centripetal stage is the process of standing up again.

2. Main target muscles:

In the Lunge pattern, the main muscles exercised include the quadriceps and gluteus muscles.

3. Technical Tips:

For the Lunge pattern: the key is that the feet are not in the same line to keep the body stable.

4. Demonstrate the right technology:

In the Lunge pattern, the spine is maintained in a neutral position by keeping the back straight and the abdomen tightened. When I step out of my leg, my ankle, knee, and hip joints are at 90 degrees, and I return to a standing position."

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Lumbo-pelvic-hip stability

1. Centripetal, centrifugal and elastic stages:

During Lumbo-pelvic-hip stability, the centrifugal stage is a slow lying down of the upper body, the elastic stage is a short pause at the top, and the centripetal stage is a process when the upper body is raised.

2. Main target muscles:

In Lumbo-pelvic-hip stability, the main muscle exercised is the rectus abdominis.

3. Technical Tips:

For Lumbo-pelvic-hip stability: The key is to avoid cervical hyperextension, using the strength of the rectus abdominis to lift the shoulders and upper abdomen off the mat.

4. Demonstrate the right technology:

During Lumbo-pelvic-hip stability, lying flat on the mat, as I straighten my back and use the strength of my rectus abdominis to lift my shoulders and upper abdomen off the mat, pausing at the highest point and slowly returning to the starting position.

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Squat pattern

1. Centripetal, centrifugal and elastic stages:

In a Squat pattern, the centrifugal phase is the process of the body squatting, the elastic phase is the short pause at the bottom, and the centripetal phase is the process of standing up again.

2. Main target muscles:

In the Squat pattern, the main muscles exercised include the quadriceps and gluteus maximus.

3. Technical Tips:

For Squat pattern: The key is to straighten your back and knees in the same direction as your toes.

4. The correct action is:

Keep your back straight during exercise. When squatting, move your hips back so that your thighs are nearly parallel to the floor at their lowest point.