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Understanding Muscle Actions and Movement Terminology in Strength Training

This guide explores key muscle actions fundamental to strength training, including eccentric (elongating), concentric (shortening), and isometric (static hold) contractions. It also outlines movement planes and warm-up categories, distinguishing between general warm-ups that engage large muscle groups and specific warm-ups targeting particular muscles at low intensity. Additional concepts covered include flexion, extension, abduction, and grip positions. The importance of plyometrics, where eccentric actions are followed by concentric actions, is highlighted alongside differences in walking and running mechanics.

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Understanding Muscle Actions and Movement Terminology in Strength Training

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Presentation Transcript

  1. Strength Training Terminology

  2. Muscle Actions • 3 Muscle actions • Eccentric: Elongating of the muscle • Concentric: Shortening of the muscle • Isometric: Static hold

  3. Planes of Movement

  4. Warm-Up • General • Large muscle groups, generic movements, increase body temperature • Specific • Movement specific, muscle specific, low intensity

  5. Flexion

  6. Extension

  7. Ad- & Abduction

  8. Protraction & Retraction

  9. Elevation & Depression

  10. Internal & External Rotation

  11. Dorsi- & Plantar- Flexion

  12. Prone & Supine

  13. Pronated, Supinated, & Neutral Grips

  14. Grip Positions • Pronated/Supinated • Closed/Open • Neutral • Hook Open Closed Hook

  15. SSC Main Points: Plyometrics • Eccentric action immediately followed by a concentric action • Jump • Take off 2 feet, land on 2 • Hop • Take off 1, land on the same • Skip • A step followed by a hop • Leap • Take off 1, land on the other • Difference between a walk and a run • Walking: 1 foot is always in contact w/ the ground • Run: Instances within the gait that both feet leave the ground

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