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ISSA_ Foundations of Glute Training (1).
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ISSA_ Foundations of Glute Training (1).
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ISSA: Foundations of Glute TrainingDefine activation exercises and how they are useful: - ANS-
Explain the importance of myofascial release for proper activation: - ANS-
List activation and mobility exercises for the glutes, hamstrings, piriformis, and hip
flexors: - ANS-
Define activation exercises: - ANS-Light weight or body weight exercises performed
before a workout to increase blood flow, muscle recruitment, and neuromuscular
control. These are important because it will help activate the muscle group a lot easier
than just telling them to "activate the glutes" during training.
Define balance: - ANS-The shifting and distribution of weight the keep the body in
equilibrium.
List the muscles involved in balance: - ANS--Psoas
-Glutes
-Hamstrings
-Adductors
-Hip flexors
Define stabilizer muscles: - ANS-Muscles that act to stabilize one joint so movement
movement can be performed at another.
List the medial stabilizers of the leg: - ANS--Pes anserinous group (gracillias, Sartorius
(longest muscle), semitendinosus tendons).
-Vastus medialis (inside)
-Popliteus (bottom of the back of the patella; knee)
-Medial gastrocnemius
-Semimembranosus (inside)
List the lateral stabilizers of the leg: - ANS--Gluteus maximus (largest muscle in the
body)
-TFL (tensor fasciae latae; next to the IT band)
-Vastus lateralis (outside; and IT band)
-Lateral gastrocnemius
-Biceps femoris (middle)
, -Plantaris
-Popliteus
What is the role of synergist muscles? - ANS-Muscles that work together with the
agonist (prime movers) to create movement.
What is the role of antagonist muscles? - ANS-Muscles that work against one another to
generate movement.
Define muscular imbalance: - ANS-One side of the body is more dominant than the
other.
Define antagonistic muscle pair: - ANS-A set of muscles with one contracting to create
movement of a body part and the other contracting to return it to its original position.
Define LPHC (lumbopelvic hip complex) stability: - ANS-The ability to maintain posture,
control the pelvis, and dynamically stabilize the trunk during movement.
Define abdominal bracing: - ANS-Activating the core and trunk muscles to stabilize the
spine.
How would you prevent muscular imbalances? - ANS-Performing muscle activation
exercises to address the weak musculature and the supporting synergist muscles.
Breakdown the structure of muscle: - ANS-1. Muscle
2. Within the muscle are fascicles
3. Then, inside of fascicles, are muscle fibers (cell)
4. Inside of that muscle fiber is a myofibril
5. On the myofibirls, there are strands called sarcomeres (contractile unit of a myofibril)
Muscle is made up of a bundle of fascicles.
How many muscle fibers are bundled together by the perimysium (a fascia that protects
the fibers from friction within the muscle)? - ANS-150
For the squat, the prime movers are the quads, hamstrings, glutes. What will determine
which is the dominant prime mover? - ANS--Squat depth
-Bar placement
-Lifter's ability to hinge
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