Exercise Movement

Question 1

Arm Curl

Answer 1

Muscle:Biceps brachii
Joint: Elbow
Bones: Humerus, Ulna, Radius
Movement Up: Flexion/Concentric
Movement Down: Extension/Eccentric
Plane: Sagittal

Question 2

Push Up (@shoulder)

Answer 2

Muscle: Pectoralis Major & Anterior Deltoid
Joint: Shoulder
Bones: Scapula, Sternum, Clavicle, Humerus
Movement Up:
Transverse Adduction /Concentric
Movement Down:
Transverse Abduction/ Eccentric
Plane: Sagittal

Question 3

Push Up (@elbow)

Answer 3

Muscle: Triceps Brachi
Joint: Elbow
Bones: Ulna, Radius, Humerus
Extension /Concentric- Up
Flexion/ Eccentric - Down
Plane: Sagittal

Question 4

Squat (@hip)

Answer 4

Muscle: Gluteus Maximus / Hamstrings
Joint: Hip
Bones: Pelvis, Femur
Extension /Concentric- Up
Flexion/ Eccentric - Down
Plane: Sagittal

Question 5

Squat (@knee)

Answer 5

Muscle: Quadriceps
Joint: Knee
Bones: Femur, Tibia, Patella
Extension /Concentric- Up
Flexion/ Eccentric - Down
Plane: Sagittal

Question 6

Dumbbell Raise (front)

Answer 6

Muscle: Anterior Deltoid
Joint: Shoulder
Bones: Humerous, Scapula, Clavicle
Flexion/Concentric- Up
Extension/ Eccentric - Down
Plane: Sagittal

Question 7

Dumbbell Raise (side)

Answer 7

Muscle: Deltoids (anterior, middle, posterior)
Joint: Shoulder
Bones: Humerous, Scapula, Clavicle
ABduction / Concentric - Up
ADduction / Eccentric- Down
Plane: Frontal

Question 8

Leg Extension

Answer 8

Muscle: Quadriceps
Joint: Knee
Bones: Femur, Tibia
Extension/Concentric- Up
Flexion/ Eccentric - Down
Plane: Sagittal

Question 9

Leg Curl (face down)

Answer 9

Muscle: Hamstrings
Joint: Knee
Bones: Femur, Tibia
Flexion/Concentric- Up
Extension/ Eccentric - Down
Plane: Sagittal

Question 10

Ab Crunch/Curl

Answer 10

Muscle: Rectus Abdominus
Joint: Spine
Bones: Vertabrae, Pelvis
Flexion/Concentric- Up
Extension/ Eccentric - Down
Plane: Median

Question 11

Dumbbell Chest Fly

Answer 11

Muscle: Pectorials Major
Joint: Shoulder
Bones: Humerous, Scapula, Sternum, Clavicle
Transverse/Horizontal ADDuction/Concentric- Up
Transverse/Horizontal ABDuction/Eccentric - Down
Plane: Transverse

Question 12

Standing Heel Raise

Answer 12

Muscle: Gasrocnemius & Soleus
Joint: Ankle
Bones: Tibia, Talus
Plantar Flexion/Concentric- Up
Dorsiflexion / Eccentric - Down
Plane: Sagittal

Question 13

Seated Cable Row (@shoulder)

Answer 13

Muscle: Latissiumus Dorsi, Posterior Deltoid
Joint: Shoulder
Bones: Scapula, Humerus
Pull is Extension/Concentric
Return is Flexion/ Eccentric
Plane: Sagittal

Question 14

Seated Cable Row (@elbow)

Answer 14

Muscle: Biceps brachii
Joint: Elbow
Bones: Humerus, Ulna, Radius
Pull is Flexion/Concentric
Return is Extension/ Eccentric
Plane: Sagittal

Question 15

Examples of Concentric Contraction Exercises

Answer 15

Bicep curl /up (actively shortening)
Ab crunch /up
Push up /up

Question 16

Examples of Eccentric contraction exercises

Answer 16

Bicep curl /down
Ab crunch /down
Push up /down

Question 17

Examples of isometric contraction exercise

Answer 17

Plank
Wall sit
Hanging from pull up bar

Question 18

Agonist /Antagonist Muscle Pairings

Answer 18

Bicep/triceps
Quads /Hamstrings
Glutes/Hip
Deltoids/Latissimus Dorsi
Pecs/Traps
Rhomboids/Serratus Anterior