functional anatomy

flexion

regressively smaller joint angle

extension

progressively larger joint angle

eccentric

muscle lengthening under tension - contractile force < resistive force

isometric

muscle length constant under tension - contractile force = resistive force

concentric

muscle shortening under tension - contractile force > resistive force

bi-articulate muscles

cross 2 joints, usually causing flexion of one and extension of the other

unilateral exercise

involving 1 side of the body

bilateral exercise

involving both sides of the body

open chain exercise

exercise where the terminal joint is free to move, greater concentration on isolated joint/muscle

cable bicep curl

concentric isolated bicep

closed chain exercise

exercise where terminal joint meets resistance that prohibits free motion, distal joint is stationary

90 degree bicep plate hold

isometric isolated bicep

bicep reverse curl (slow up)

eccentric isolated bicep

cable triceps extension

concentric isolated triceps

plate skull crusher hold

isometric isolated triceps

overhead triceps extension (slow down)

eccentric isolated triceps

bent over row

concentric multi-joint biceps

ring row hold

isometric multi-joint biceps

chin up (slow lowering)

eccentric multi-joint biceps

bent over medball slam

concentric multi-joint triceps

push up hold

isometric multi-joint triceps

tate press (slow down)

eccentric multi-joint triceps

dumbbell pec fly

concentric isolated chest/anterior deltoid

front plate holds

isometric isolated chest/anterior deltoid

band front raises (slow down)

eccentric isolated chest/anterior deltoid

wide push up

concentric multi-joint chest/anterior deltoid

narrow push up with hold

eccentric and isometric multi-joint chest/anterior deltoid

medball chest throws

dynamic concentric multi-joint chest/anterior deltoid

sit up

abdominal trunk flexion

plank

abdominal trunk anti-extension

rollouts

abdominal trunk anti-extension

dumbbell side flexion

abdominal trunk lateral flexion

out and up pallof press

abdominal trunk anti-lateral flexion

russian twist

abdominal trunk rotation

scapular push up

concentric isolated scapular retraction

band pull apart

isometric isolated scapular retraction

TRX scapular rows (slow down)

eccentric isolated scapular retraction

ring rear fly

concentric multi-joint scapular retraction

cable face pull with hold

isometric multi-joint scapular retraction

TRX inverted row (slow down)

eccentric multi-joint scapular retraction

blackburns

concentric Isolated and Multi-Joint Shoulder Extension

prone plate A's

isometric Isolated and Multi-Joint Shoulder Extension

band straight arm pull down (slow down)

eccentric Isolated and Multi-Joint Shoulder Extension

banded lateral pull down

concentric Isolated Shoulder Adduction

half kneeling cable pull down with hold

isometric Isolated Shoulder Adduction

lat pull down (slow up)

eccentric Isolated Shoulder Adduction

medball slam

concentric Multi-Joint Shoulder Adduction

seated cable row with hold

isometric Multi-Joint Shoulder Adduction

pull up (slow down)

eccentric Multi-Joint Shoulder Adduction

cobra/upward dog

concentric trunk extension

superman hold

isometric trunk extension

jefferson curl (slow up)

eccentric trunk extension

single-leg calf raise hold

isometric calf

pogo jump

concentric calf

bent knee raises (slow down)

eccentric calf

single-leg band hip flexor hold

isometric isolated quads/psoas

straight leg lift

concentric isolated quads/psoas

hanging leg raise (slow down)

eccentric isolated quads/psoas

wall sit

isometric isolated quads

single-leg band TKE

concentric isolated quads

single-leg step down

eccentric multi joint quad

split squat with hold

isometric multi joint quad

explosive step up

concentric multi joint quad

goblet squat with plate (slow down)

eccentric multi joint quad

single-leg long leg bridge

isometric isolated hamstring

concentric rollerboard hamstring curl

concentric isolated hamstring

nordic walk out

eccentric isolated hamstring

airplane hold

isometric multi-joint hamstring

kettlebell swing

concentric multi-joint hamstring

plate kick stand RDL (slow up)

eccentric multi-joint hamstring

bent knee side bridge hold

isometric isolated glute max

quadruped hip extension

concentric isolated glute max

2 up 1 down glute bridge (slow down)

eccentric isolated glute max

acceleration position wall hold

isometric multi-joint glute max

sled push

concentric multi-joint glute max

dumbbell RDL (slow up)

eccentric multi-joint glute max

standing band hip abduction

concentric isolated abductors

quadrupled straight leg lateral raises

isometric isolated abductors

side lying top leg raise (slow down)

eccentric isolated abductors

lateral mini band walk

concentric multi-joint abductors

hip wall wedge hold

isometric multi-joint abductors

bent knee abductor bridge

eccentric multi-joint abductors

side lying adductor raise

concentric isolated adductors

med ball groin squeeze

isometric isolated adductors

slider groin (slow down)

eccentric isolated adductors

adductor plank hip touch

concentric multi-joint adductors

90 90 front leg lift off with hold

isometric multi-joint adductors

copenhagen (slow down)

eccentric multi-joint adductors