Term
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Definition
| Divides body into left and right; flexion and extension occur in this plane |
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Term
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Definition
| Divides body into front and back; abduction and adduction occur in this plane |
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Term
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Definition
| Divides body into top and bottom; rotation occurs in this plane |
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Term
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Definition
| supraspinatus, infraspinatus, teres minor, subscapularis |
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Term
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Definition
| hip extension-gluteus maximus, semimembranosus, senitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris; ankle PF-soleus, gastroc; shoulder flexion/abduction-anterior/medial deltoid; shoulder girdle elevation-trapezius; elbow extension-triceps brachii |
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Term
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Definition
| hip ext.-gluteus max.,semimembranosus, semitendinosus, biceps femoris; knee ext.-vastus lateralis/medialis/intermedius, rectus femoris; ankle PF-soleus, gastroc; shoulder flexion/abduction-anterior/medial deltoid; shoulder girdle elevation-trapezius |
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Term
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Definition
| Hip ext.-gluteus maximus, semimembranosus,semitendinosus, biceps femoris; knee extension-vastus medialis/lateralis/intermedius, rectus femoris; ankle PF-soleus, gastroc; shoulder flexion/abduction-anterior/medial deltoid; shoulder girdle elevation-trapezius |
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Term
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Definition
| Hip ext.-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; knee extension-vastus medialis/lateralis/intermedius, rectus femoris; ankle PF-soleus, gastroc.; shoulder flexion/abduction-anterior/medial deltoids; shoulder girdle elevation-trap.; |
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Term
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Definition
| Hip extension-gluteus maximus, semimembranosus,semitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris |
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Term
| Hack Squat/Hip Sled/Horizontal Leg Press |
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Definition
| Hip extension-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris |
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Term
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Definition
| Hip extension-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris |
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Term
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Definition
| Hip extension-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris |
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Term
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Definition
| Hip extension-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; knee extension-vastus lateralis/medialis/intermedius, rectus femoris; hip flexion (trailing leg)-rectus femoris, iliopsoas; ankle PF (leading leg)-soleus, gastroc. |
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Term
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Definition
| Hip ext-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; spinal extension-erector spinae |
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Term
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Definition
| Hip Ext-gluteus maximus, semimembranosus, semitendinosus, biceps femoris; spinal extension-erector spinae |
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Term
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Definition
| Knee ext-vastus lateralis/medialis/intermedius, rectus femoris |
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Term
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Definition
| Knee flexion-semimembranosus, semitendinosus, biceps femoris |
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Term
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Definition
| Ankle PF- SOLEUS, gastroc. |
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Term
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Definition
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Term
| Bench Press (flat, raised, barbell, & dumbbell) |
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Definition
| Shoulder transverse adduction-pectoralis major, ant. deltoid; scapular protraction-serratus ant., pectoralis minor; elbow extension-triceps brachii |
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Term
| Smith Machine & Vertical Chest Press Machine |
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Definition
| Shoulder transverse adduction-pectoralis major, ant. deltoid; scapular protraction-serratus ant., pectoralis minor; elbow extension-triceps brachii |
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Term
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Definition
| Shoulder flexion-pectoralis major, ant. deltoid; elbow extension-triceps brachii |
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Term
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Definition
| Shoulder transverse adduction-pectoralis major, ant. deltoid; scapular protraction-serratus ant., pectoralis minor |
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Term
| Dumbbell Fly (flat or incline) |
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Definition
| Shoulder transverse adduction-pectoralis major, ant. deltoid; scapular protraction-serratus ant., pectoralis minor |
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Term
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Definition
| Shoulder adduction-latissimus dorsi, teres major; scapular retraction-mid. trap., rhomboids; shoulder extension-latissimus dorsi, teres major, post. deltoid; elbow flexion-brachialis, biceps brachii, brachioradialis |
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Term
| Bent-over Row & One-arm Dumbbell Row |
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Definition
| Scapular retraction-mid. trap, rhomboids; shoulder extension-latissimus dorsi, teres major, post. deltoid; elbow flexion-brachialis, biceps brachii, brachioradialis |
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Term
| Low-Pulley Seated Row & Seated Row |
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Definition
| Scapular retraction-mid. trap., rhomboids; shoulder extension-latissimus dorsi, teres major, post. deltoid; elbow flexion-brachialis, biceps brachii, brachioradialis |
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Term
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Definition
| Shoulder extension-latissimus dorsi, teres major; scapular protraction-pectoralis minor, serratus ant. |
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Term
| Shoulder Press, Seated Barbell Shoulder Press & Seated Dumbbell Shoulder Press |
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Definition
| Shoulder abduction-ant/med deltoids; scapular protraction-trap, serratus ant.; elbow extension-triceps brachii |
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Term
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Definition
| Shoulder abduction-ant, med, post deltoid; scapular protraction-serratus ant., trapezius; elbow flexion-brachialis, biceps brachii, brachioradialis |
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Term
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Definition
| partner-assisted stretching; can be hamstring, calves, chest, groin, hip flexors & quads, shoulders |
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Term
| Stretch-look right and left |
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Definition
| Stretches sternocleidomastoid |
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Term
| Stretch-Neck flexion and extension |
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Definition
| Stretches sternocleidomastoid, suboccipitals, splenae |
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Term
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Definition
| stretches anterior deltoids, pectoralis minor |
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Term
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Definition
| stretches ant. deltoids and pectoralis major |
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Term
| Stretch-Behind-neck stretch |
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Definition
| triceps brachii, latissimus dorsi |
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Term
| Stretch-cross arm in front of chest |
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Definition
| stretches latissimus dorsi, teres major |
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Term
| stretch-arms straight up above head |
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Definition
| stretches latissimus dorsi |
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Term
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Definition
| stretches internal oblique, external oblique, piriformis, spinal erectors |
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Term
| Stretch-semi-leg straddle |
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Definition
| stretches hamstrings and spinal erectors |
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Term
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Definition
| stretches iliopsoas, rectus femoris |
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Term
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Definition
| stretches hip extensors: gluteus maximus, hamstrings |
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Term
| stretch-side bend with straight arms |
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Definition
| stretches external oblique, latissimus dorsi, serratus anterior |
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Term
| stretch-side bend with bent arm |
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Definition
| stretches external oblique, latissimus dorsi, serratus anterior, triceps brachii |
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Term
| stretch-side quadriceps stretch |
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Definition
| stretches quadriceps, iliopsoas |
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Term
| stretch-sitting toe touch |
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Definition
| stretches hamstrings, spinal erectors, gastroc |
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Term
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Definition
| stretches hamstrings, spinal erectors, gastroc |
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Term
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Definition
| stretches hamstrings, hip adductors, sartorius, spinal erectors, gastroc |
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Term
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Definition
| stretches hip adductors, sartorius |
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Term
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Definition
| stretches gastroc, soleus, achilles tendon |
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Term
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Definition
| stretches gastroc, soleus, achilles tendon |
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Term
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Definition
| shoulder flexion-ant. deltoid |
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Term
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Definition
| shoulder abduction-medial deltoid |
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Term
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Definition
| shoulder transverse abduction-post. deltoid |
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Term
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Definition
| shoulder girdle elevation-upper trap |
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Term
| Barbell Biceps Curl & Hammer Curl |
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Definition
| elbow flexion-brachialis, biceps brachii, brachioradialis |
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Term
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Definition
| elbow flexion & forearm supination-brachialis, biceps brachii, brachioradialis |
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Term
|
Definition
| 75% 1 RM; 80% 1 RM; 85% 1 RM; 90% 1 RM |
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