Lab Practical

Name, Muscles, Progression, Regression

Preacher Curl

primary: brachioradialis, brachialis, biceps

progression: bicep curls with dumbell

regression: band wrapped under feet

Name, Muscles, Progression, Regression

Tricep Pushdown

Triceps

Progression: overhead triceps extension

Regression: bands

Name, Form, Muscles, Progression, Regression

Shoulder Press: set above the clavicle

Primary muscles: anterior and middle deltoid

Secondary: triceps

Progression: free weights

Regression: Seated band overhead press

• Sit on a bench

• Loop the band under your hips

• Press overhead with both hands

Name, Form, Muscles, Progression, Regression

Chest Press: handles below clavicle

Primary: pectoralis major

secondary: anterior delt and triceps brachii

Progression: barebell bench press

Regression: lay on band and push up

Name, Form, Muscles, Progression, Regression

Lat pulldown: pad right on thighs and draw elbows back with a pronated grip

Primary: rhomboids, lower traps, posterior delts, lats

secondary: biceps

progression: pull up

regression: attach band on top of something and sit down and pull

Name, Muscles, Progression, Regression

compound row

muscles: lats, middle traps, posterior delts, rhomboids

secondary: biceps

progression: t bar row

regression: band around feet, seated, row

Name, Form, Muscles, Progression, Regression

eagle abdominal crunch: slight bend in knee, extend elbow out, crunch, come back

rectus abdominis

progression: weighed sit ups or hanging leg raises

regression: assisted sit up with band

Name, Form, Muscles, Progression, Regression

back extension: further down you are the further ROM, slight bend in knees

erector spinae

progression: 45 degree deadlift

regression: limit ROM

Oblique machine

Form, Muscles, Progression, Regression

form: feet on floor, hands behind pads, twist body

primary: internal and external obliques

Twisting left = left internal oblique + right external oblique.

Twisting right = right internal oblique + left external oblique.

progression: weighted Russian twists

regression: band in line with chest and push

leg press machine

Form, Muscles, Progression, Regression

form: adjust seat and back pad, knees at 90

primary muscles: quads → vastus lateralis, medialalis, intermedius, rectus femoris

progression: barebell squat

regression: physioball against wall with back against it, drop downlow

leg extension machine

Form, Muscles, Progression, Regression

form: knee in line with red dot (axis of rotation), have pad above ankles

muscles: quads → vastus lateralis, medialalis, intermedius, rectus femoris

progression: sissy squat: knees touch ground

regression: band wrapped around ankles, lift up

hamstring curl

Form, Muscles, Progression, Regression

form: line back of knee with red dot, pad above ankles

muscles: hamstring → biceps femoris, semitendonosis, semimembranosis

progression: nordic curls

regression: band around ankles, lift up

hip adduction machine

Form, Muscles, Progression, Regression

form: adding together

muscles: grasilis, aductor magnus, longus, brevis, pectinius

progression: sumo squats with feet far apart

regression: ball in between legs, squeeze

hip abductor machine

Form, Muscles, Progression, Regression

form: ab -< away, pads on outside of leg

muscles: glue medius/minimus, tensor fascia latae

progression: leg raises with cuff attached to cable

regression: body weight against wall

hack squat machine

Form, Muscles, Progression, Regression

form: pads on shoulders, push safety bars away, feet flat, arms on handle

muscles: quads → vastus lateralis, medialalis, intermedius, rectus femoris

progression: barebell back squat

regression: physioball against wall with back against it, drop down/up

passive trunk extension steps

keep your anterior superior iliac spine in contact with the floor and use your arm and shoulder muscles to raise the torso off the floor. I will measure the distancw from the suprasternal notch to the floor.

active trunk extension test steps

lay down on the table face down with arms by side. slowy raise your torso off the floor only using your back extensor muscles until full extension. measure distance from chin to floor.

active knee extension test

subject lies on back and lifts leg at 90 degree angle (starting position).

the axis of the goniometer is on the lateral epicondyle of the femur, the stabiliztion arm along the lateral midline of the femur, and the movement arm in line with the midline of the fibula.

subject raises one leg until discomfort.

passive straight leg raise steps

subject lies on back

place axis of goniometer on lateral aspect of greater trochanter of the femur with the goniometer arms aligned with midline of femor, the stabilization arm along the lateral midline of the pelvis and movement arm in line with the midline of the femor.

subject raises one leg while ensuring opposite leg remains on testing surface

shoulder flexion steps

subject stands up with arms at side

axis of goniometer is placed on lateral aspect of greater tubercle of humerus with goniometer aligned with midline of humerus

subject slowly raises arm

shoulder extension steps

subject lies on stomach

towel is placed under subjects shoulder

axis of goniometer on lateral aspect of greater tubercle of humerus with stabilization arm parallel to floor and movement arm aligned with midline of humerus

raise arm slowly

thomas test steps

The subject lies on its back.

if you are testing left leg, the clientpulls right leg towards body at a 90 degree angle as much as possible to their chest, and look to see if his left leg lifts up at all. tests hip flexors.

measure the degree of elevation using a goniometer by placing the axis of the goniometer on the lateral aspect of the greater trochanter of the femur, the stabilization arm along the lateral midline of the pelvis and the movement arm in line with the midline of the femor.

fold for triceps

vertical, halfway between acromion and elbow

bicep skinfold site

vertical fold, 1cm above the level used to mark the tricep

chest/pectoral skinfold site

diagonal fold halfway between the anterior axillary line and nipple, one-third of the way for women

àbdominal skinfold site

vertical fold 2 cm (two fingers width) to the right of the umbilicus

suprailiac skinfold site

diagonal fold in line with natural angle of iliac crest, diagonal is directly above

subscap skinfold site

diagonal fold, 1 to 2 cm below inferior angle of scap

midaxillary skinfold site

vertical fold on the midaxillary line at the level of the xiphoid process of the sternum

thigh skinfold site

vertical fold on the anterior midline of the thigh, halfway between the knee and inguinal crease of hip

calf skinfold site

vertical fold, at maximum circumference of calf on midline of MEDIAL BORDER ON RIGHT LEG

sit and reach test steps

subject sits on floor with shoes off and feet against box

subject slowly reaches forward until point of mild discomfort

take note

repeat with single legs