Exs-250L Midpoint Coaching Assessment 1 .docx - Midpoint...

Midpoint Coaching Assessment
1. Provision of exercise instructions
a. Lab 3 Standing Calf Raise- In class what I used for this exercise was the smith
machine and I used an aerobic step to raise my ankles during the concentric
movement.
b. Lab 6 Flat Barbell Bench-press- For this exercise I used the squat rack and placed
the bench in it, so the head of the bench is facing the squat rack. I then place the
barbell at the bottom of the squat rack about the bench to be able to lift it off when
bench pressing.
2. Explanation of muscles involved
a. Lab 4 Front Squat- When performing a front squat, the agonist muscle is my
quadriceps, other muscles that are also involved during this exercise are my
hamstrings and glutes. During the eccentric movement it focused more on my
quadriceps and once I was at the lowest point I could go, I felt it more in my
glutes and hamstrings. My core is involved as well because during the movement
you want to keep your core engaged.
b. Lab 3 Stiff Leg Deadlift- During this exercise the muscles that are involved are
my hamstrings and glutes. During the eccentric movement I can start to feel it in
my hamstrings and then my glutes when making mind muscle connection.
3. Provision of exercise rationales
a. Lab 4 Romanian Deadlift – For this exercise I over hand grip both dumbbells on
each side and drew my shoulders back while keeping my spine straight. I kept my
chin tucked and feet hip width apart. I lowered the dumbbells to about mid shin