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ISSA_ Foundations of Glute Training (3).
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ISSA_ Foundations of Glute Training (3).
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ISSA: Foundations of Glute TrainingExplain the muscle actions of the major lower body muscles: - ANS-
Identify the role of the quadriceps and the hamstrings in glute training: - ANS-
What is the largest muscle in the body? - ANS-The glutes
What muscles make up the LPHC (lumbopelvic hip complex)? - ANS--Hip flexors
-leg adductors
-Abdominals
-Erector spinae
The region of the body where force is transmitted from the lower body to the upper
body. Aka the core.
What way does strengthening the LPHC (lumbopelvic hip complex) help prevent knee
injuries? - ANS-A stronger LPHC has been shown to increase stability and control in the
knee.
What are the three muscles that make up the glutes? - ANS-1. Gluteus maximus:
largest muscle in the body.
2. Gluteus medius: located on the outer side of the pelvis area and is the part of the
glute that helps with walking steadily.
3. Gluteus minimus: under the gluteus medius and is responsible for rotating the thighs
and moving the legs away from the body (abduction).
List the main functions of the glutes: - ANS--Extension
-Hip abduction
-External rotation of the hip
-Internal rotation of the hip
-Since the insertion of the glutes is at the femur, it is involved in knee extension.
What is the role of the piriformis? - ANS-Top strand muscle that connects to the sacrum.
External hip rotator during hip extension and abducts the hip during hip flexion.
, List the trio responsible for stabilizing and moving the hips and pelvis: - ANS-1. Glutes
2. Piriformis
3. LPHC (lumbopelvic hip complex)
What muscles make up the hamstrings? - ANS--Semitendinosus
-Semimembranosus
-Long head biceps femoris
-Short head biceps femoris
Where do the hamstrings originate and attach to? - ANS-Originate at the ischium and
attach to the tibia (anterior) and fibula (posterior).
What are the important muscle actions of the hamstrings? - ANS-Hip extension and
knee flexion.
What other muscle plays the role of hip flexor? - ANS-Rectus femoris because it
crosses at both the hip and knee joints. A powerful contributor to knee flexion during
movement.
List the muscles of the quads: - ANS-1. Vastus lateralis muscle (outside)
2. Rectus femoris muscle (middle)
3. Vastus medialis muscle (inside)
4. Vastus intermedius muscle (right underneath the rectus femoris muscle)
What are the three actions the gluteus maximus can perform at the hip? - ANS-1.
Extension
2. Abduction
3. External rotation
Define convergent muscle: - ANS-Fan-shaped muscle that can dynamically change its
direction of pull.
What is the primary function of the gluteus medius? - ANS-Hip abduction, while the
posterior portion can aid in hip extension and external rotation.
What is the main function of the gluteus minimus? - ANS-Work with the gluteus medius
to create hip abduction.
Explain the importance of training all three functions of the glutes: - ANS-Client must
train all three functions: hip abduction/adduction, hip flexion/extension, internal/external
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