Anatomical Position - ANS To stand erect with arms at the sides and palms of the hands turned
forward
Sagittal Plane - ANS divides body into left and right so that *flexion* can occur
Frontal Plane - ANS divides the body in half from front to back so that *abduction & adduction
can occur*
Transverse Plane - ANS divides the body into superior & inferior segments so that *internal &
external rotations can occur*
ANSER - ANS an acronym created by NAFC to promote safe exercise and gym practices.
Anser - ANS Align the joints
aNser - ANS Neutral spine
anSer - ANS Square the hips and shoulders
ansEr - ANS Engage muscles while under load
anseR - ANS Retract shoulder blades
R/BE - ANS Risk/Benefit Equation
Concentric Training - ANS muscle contraction when a weight is lifted
Eccentric Muscle Action - ANS when a muscle increases in length and develops tension
The Assisted Pull-up - ANS latissimus dorsi, biceps, stabilize shoulder girdle. Adduction @
shoulder on concentric phase of contraction w/o locking out @ elbow on eccentric phase
The Cable Lat Pull-down - ANS Less risk than Assisted Pull-up
T-Bar and Mid Back Row - ANS trapezius III and deeper rhomboids. No locking @ elbow in
eccentric phase of contraction
Lower Back Extension - ANS erector spinae & antagonist rectus abdominis, should be
performed after heavy resistance exercise
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