Exercise Analysis Example for Book Class, this is an example of how each exercise analysis for the Teaching Group X Resistance Training Book should be completed. Because this is on the WEB, I will not double-space, but want you to double space on your paper for me to be able to grade. Please be thorough and write in complete sentences. 1) This exercise is the shoulder press with dumbbells while seated on a physioball. 2) That target muscles for this exercise are the anterior and middle deltoids. 3) There are two joint actions with this movement. The shoulder is going through shoulder abduction on the concentric phase of the exercise. The elbow is going through elbow extension on the concentric phase of the exercise. 4) The plane of movment for this exercise is the frontal plane. 5) In the starting position of this exercise, the exerciser grasps two dumbbells and sits on the physioball. The upper arms are held parallel to the floor in the frontal plane. The dumbbells are held at shoulder width with an overhand grip. The thumbs are facing inward towards one another. The back is kept in ‘neutral’ spine in an upright position and the core abdominal muscles are engaged by ‘hollowing’ or “bracing”. The feet are about shoulder width apart (or slightly wider) and in complete contact with the floor. 6) To perform this exercise, the exerciser presses both arms simultaneously over the head in a smooth, flowing action. It is important to straighten the arms but not lock the elbow joint at the endpoint of motion. After reaching the endpoint of the exercise the exerciser slowly lowers the weights to the starting position. The hands remain facing forward during the execution of this exercise. 7) One very effective variation of this exercise is to perform the dumbbell presses with alternating arms. Using this variation, one arm goes through complete shoulder abduction to the endpoint of the movement and returns to the starting position. Then, the other arm goes through shoulder abduction to the endpoint and returns to the starting point. 8) This exercise requires balance, stability and muscular strength. Since the physioball is an unstable base of support, the exerciser should learn the correct performance technique of the exercise on a stable bench before transitioning to the physioball. By keeping the core muscles engaged during the exercise there will be much less bodily movment, and reduce the chance for loss of balance (during the exercise). It is also important to keep the arms moving in a line of diretion above the shoulders. Keeping the back in neutral and not letting it ‘arch’ is also an important safety concern.
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