Practical 2

Skinfold Options

Triceps

Biceps

Subscapular

Chest/Pectoral

Midaxillary

Abdominal

Suprailiac

Thigh

Calf

Triceps

Vertical Fold: Halfway between acromion and the elbow on the belly of the muscle

Biceps

Vertical Fold: The anterior aspect of the arm over the belly of the biceps muscle, 1cm above the triceps mark

Subscapular

Diagonal Fold: 45 angle, 1 to 2 cm below the inferior angle of the scapula

Chest/Pectoral

Diagonal Fold: Half way between the anterior axillary line and the nipple for men, 1/3 for women

Midaxillary

Vertical Fold: On the midaxillary line at the level of the xiphoid process

Abdominal

Vertical Fold: 2 cm to the right of the umbilicus

Suprailliac

Diagonal Fold: Anterior of the axillary line immediately superior to the iliac crest

Thigh

Vertical Fold: On the anterior midline halfway between the knee and the inguinal crease of the hip

Calf

Vertical Fold: At maximum circumference of the calf on the midline of its medial border

Passive Trunk Extension

Rectus Abdominis and Hip Flexors

Active Trunk Extension

Erector Spinae

Thomas Test

Illiopsoas

Subtract from 180

Active Knee Extension

Hamstrings

Subtract 90 from number found

Passive Straight Leg Raise

Hamstrings

Subtract this number from 180

Shoulder Flexion

Latissimus Dorsi, Pecs, Triceps

Shoulder Extension

Pec major and minor, anterior deltoid, biceps

Sit and Reach

Hamstrings

Static Stretching

Holding a muscle in a lengthened option for 15-60 seconds

Dynamic Stretching

Sport-specific movement through range

Active Stretching

Stretch created by your own muscle contraction

Passive Stretching

External force creates the stretch

Preacher Curl

Primary Movers: Biceps Brachii, Brachialis, Brachioradialis

Progression: Dumbbell or Barbell

Regression: While sitting loop band under feet and pull up

Triceps Pushdown

Primary Movers: Triceps Brachii

Progression: Weighted Dips

Regression: Use bands instead of weights (similar to cable set up)

Overhead Press

Primary Movers: Anterior and Middle Deltoids, Triceps Brachii

Progression: Barbell overhead press

Regression: Using a PVC pipe

Chest Press

Primary Movers: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Progression: Barbell Bench Press

Regression: Bands Behind Back

Lat Pulldown

Primary Movers: Latissimus Dorsi, Lower Trapezius, Posterior Deltoid, Biceps Brachii

Progression: Pull ups

Regression: Light Band

Compound Row

Primary Movers: Latissimus Dorsi, Middle Trapezius, Posterior Deltoid, Biceps Brachii

Progression: Barbell Row

Regression: Band attached to something in front and client pulls

Eagle Abdominal

Primary Movers: Rectus Abdominis

Progression: Bodyweight crunches

Regression: Assisted sit up band helps them come out of sit up

Back Extension

Primary Movers: Erector Spinae

Progression: Deadlifts

Regression: Banded good mornings (Band around neck and feet)

Oblique

Primary Movers: Internal and External Obliques

Progression: Weighted Russian Twist

Regression: Pallof Press

Leg Press

Primary Movers: Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris

Progression: Barbell Back Squat

Regression: Sit to Stands

Leg Extension

Primary Movers: Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris

Progression: Goblet Squats

Regression: Ankle weights (seated)

Hamstring Curl

Primary Movers: Biceps Femoris, Semitendenous, Semimembranous

Progression: RDLs

Regression: Band around ankles

Hip Adduction

Primary Movers: Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Pectinous

Progression: Copenhagen Planks

Regression: Sitting pulling leg across the other

Hip Abduction

Primary Movers: Gluteus Medius, Gluteus Minimis, Tensor Fascia Latae
Progression: Cable lateral leg raises
Regression: Banded Clam shells

Hack Squat

Primary Movers: Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris

Progression: Barbell Back Squat

Regression: Sit to Stand