Strength Training Basics Part 1 Brian Ayers, CSCS Total Transformations, LLC www.ttfitness.com

Terms of Anatomical Position Midline: The invisible line that divides the body or a single body part in half down the center. Anterior: The surface of the body that would be considered the front. Posterior: The surface of the body that would be considered the back. Medial: The surface that is closer to the midline of the body. Lateral: The surface that is further from the midline of the body.

Midline: The invisible line that divides the body or a single body part in half down the center.

Anterior: The surface of the body that would be considered the front.

Posterior: The surface of the body that would be considered the back.

Medial: The surface that is closer to the midline of the body.

Lateral: The surface that is further from the midline of the body.

The Three Movement Planes Sagittal Plane (where most basic exercises occur) Primary movements include Flexion and Extension Frontal Plane Primary movements include Abduction, Adduction, and Lateral Flexion Transverse Plane (where only rotational exercises occur) Primary movements include Pronation, Supination, and any rotation about a vertical axis.

Sagittal Plane (where most basic exercises occur)

Primary movements include Flexion and Extension

Frontal Plane

Primary movements include Abduction, Adduction, and Lateral Flexion

Transverse Plane (where only rotational exercises occur)

Primary movements include Pronation, Supination, and any rotation about a vertical axis.

Basic Description of Movement Flexion : Decreasing the angle of a given joint. Extension : Returning a joint from flexion. Abduction : Movement away from the midline in the frontal plane. Adduction : Movement toward the midline in the frontal plane. Rotation : Movement counterclockwise or clockwise about a vertical axis. In the case of the forearm it is called supination and pronation.

Flexion : Decreasing the angle of a given joint.

Extension : Returning a joint from flexion.

Abduction : Movement away from the midline in the frontal plane.

Adduction : Movement toward the midline in the frontal plane.

Rotation : Movement counterclockwise or clockwise about a vertical axis. In the case of the forearm it is called supination and pronation.

The 6 Main Muscle Groups Chest – Pectoralis Major/Minor Shoulders – Deltoid, Rotator Cuff (stabilizer), Trapezius Back – Lats, Rhomboids Arms – Biceps, Triceps, Forearms Trunk – Abdominals, Obliques, Low-back Legs – Quads, Hamstrings, Glutes, Calves

Chest – Pectoralis Major/Minor

Shoulders – Deltoid, Rotator Cuff (stabilizer), Trapezius

Back – Lats, Rhomboids

Arms – Biceps, Triceps, Forearms

Trunk – Abdominals, Obliques, Low-back

Legs – Quads, Hamstrings, Glutes, Calves

Primary Chest Movements The chest muscles only move the shoulder joint in the Sagittal plane. The two basic movements that the chest is responsible for are: Horizontal Flexion Horizontal Adduction Both movements can be performed at different angles to target specific areas.

The chest muscles only move the shoulder joint in the Sagittal plane.

The two basic movements that the chest is responsible for are:

Horizontal Flexion

Horizontal Adduction

Both movements can be performed at different angles to target specific areas.

Chest Exercises Horizontal flexion is accomplished through the chest press. Horizontal Adduction is accomplished through the chest fly. External resistance can be incorporated in the form of fixed machines, dumbbells, or cables. The different angles and target areas include: Incline Press/Fly: targets the upper chest Flat Press/Fly: targets the middle chest Decline Press/Fly: targets the middle & lower chest

Horizontal flexion is accomplished through the chest press.

Horizontal Adduction is accomplished through the chest fly.

External resistance can be incorporated in the form of fixed machines, dumbbells, or cables.

The different angles and target areas include:

Incline Press/Fly: targets the upper chest

Flat Press/Fly: targets the middle chest

Decline Press/Fly: targets the middle & lower chest

Primary Shoulder Movements The shoulder muscles move the shoulder joint primarily in the frontal plane, but also in the Sagittal plane. Frontal Plane Movements Vertical Flexion – Deltoids Abduction – Deltoids Vertical Scapular Flexion - Trapezius Sagittal Plane Movements Anterior Flexion – Anterior Deltoid Posterior Hyperextension – Rear Deltoid

The shoulder muscles move the shoulder joint primarily in the frontal plane, but also in the Sagittal plane.

Frontal Plane Movements

Vertical Flexion – Deltoids

Abduction – Deltoids

Vertical Scapular Flexion - Trapezius

Sagittal Plane Movements

Anterior Flexion – Anterior Deltoid

Posterior Hyperextension – Rear Deltoid

Shoulder Exercises

Primary Back Movements The muscles of the back perform two major movements of the shoulder joint one in the frontal plane and one in the Sagittal plane. The Lats are responsible for frontal plane movements: Shoulder Adduction The rhomboids are responsible for Sagittal plane movements: Shoulder Horizontal Hyperextension

The muscles of the back perform two major movements of the shoulder joint one in the frontal plane and one in the Sagittal plane.

The Lats are responsible for frontal plane movements:

Shoulder Adduction

The rhomboids are responsible for Sagittal plane movements:

Shoulder Horizontal Hyperextension

Back Exercises

Primary Arm Movements The arm muscles move the elbow joint in the Sagittal plane and wrist joint in the Sagittal and transverse planes. The biceps is responsible for: Elbow Flexion The triceps is responsible for: Elbow Extension The muscles of the forearm are responsible for: Wrist Flexion, Extension, Pronation, & Supination

The arm muscles move the elbow joint in the Sagittal plane and wrist joint in the Sagittal and transverse planes.

The biceps is responsible for:

Elbow Flexion

The triceps is responsible for:

Elbow Extension

The muscles of the forearm are responsible for:

Wrist Flexion, Extension, Pronation, & Supination

Arm Exercises

Primary Leg Movements The leg muscles operate to move the hip, knee, and ankle in the frontal and Sagittal planes, and to some degree the hip in the transverse plane. The quads are responsible for: Knee Extension Secondary Hip Flexion ( small degree ) The hamstrings are responsible for: Knee Flexion Secondary Hip Extension ( small degree ) The glutes are responsible for: Primary Hip Extension The calve muscles are responsible for: Primary ankle Extension

The leg muscles operate to move the hip, knee, and ankle in the frontal and Sagittal planes, and to some degree the hip in the transverse plane.

The quads are responsible for:

Knee Extension

Secondary Hip Flexion ( small degree )

The hamstrings are responsible for:

Knee Flexion

Secondary Hip Extension ( small degree )

The glutes are responsible for:

Primary Hip Extension

The calve muscles are responsible for:

Primary ankle Extension

Leg Exercises

Primary Trunk Movements The trunk muscles move the trunk freely in all three planes of movement. The Sagittal Plane: Trunk Flexion – Abdominals Trunk Extension – Low Back Muscles The Frontal Plane: Trunk Lateral Flexion – Obliques The Transverse Plane: Trunk Rotation – Obliques/Abdominals/Low Back

The trunk muscles move the trunk freely in all three planes of movement.

The Sagittal Plane:

Trunk Flexion – Abdominals

Trunk Extension – Low Back Muscles

The Frontal Plane:

Trunk Lateral Flexion – Obliques

The Transverse Plane:

Trunk Rotation – Obliques/Abdominals/Low Back

Trunk Exercises

* Essentials of Integrated Training Part 8: St rength Training By Mike Clark Table 1 - Adaptive Benefits from Strength Training Improved cardiovascular efficiency Beneficial endocrine and serum lipid adaptations Increased lean body mass Decreased body fat Increased metabolic efficiency Increased tissue tensile strength Increased bone density

Improved cardiovascular efficiency

Beneficial endocrine and serum lipid adaptations

Increased lean body mass

Decreased body fat

Increased metabolic efficiency

Increased tissue tensile strength

Increased bone density