Joint Movements
The latissimus dorsi is the prime mover for which joint action at the shoulder
shoulder extension
In which plane does a forward lunge occur?
Sagittal Plane
Which muscle is the prime mover in a bicep curl?
bicep brachii
What progression can be added to a bird dog exercise to increase difficulty?
adding opposite arm and leg movement or adding equipment
Elbow Flexion, sagittal plane
Bicep curls
What is the opposite movement of flexion?
extension
A lateral raise happens in which plane?
Frontal Plane
Elbow extension is responsible for what muscle group?
Triceps
What are some equipment you can use to perform bicep curls?
dumbbells, kettlebells, medicine ball, and resistance bands
Shoulder extension; sagittal plane
bent over rows
Moving a limb away from the midline of the body is called?
abduction
A Russian twist exercise occurs in which plane?
Transverse Plane
Which lower-body muscle group is primarily responsible for knee flexion?
Hamstrings
What variation of a squat increases unilateral strength and stability?
single-leg squats (pistol squat)
plantar flexion; sagittal plane
calf raises
What is the joint motion for Gastronemius?
plantar flexion
What plane divides the body into left and right halves?
Which muscle is engaged when performing a plantar flexion movement?
Gastrocnemius
What does the SAID principle stand for?
Specific Adaptations to Imposed Demands
knee flexion; hip extension; sagittal plane
squats, lunges, etc
The biceps primarily perform what action at the elbow?
elbow flexion
Which plane involves rotational movements, such as turning your head?
Transverse Plane
Which muscle group is responsible for spinal extension and hyperextension?
Erector Spinae
What is the beginner, intermediate, and advanced progressions for Planks?
Beginner: plank against wall
Intermediate: plank with knees touching ground/ or regular plank
Advanced: traditional plank/ lift one arm or one leg.
shoulder abduction; frontal plane
Deltoid raises