ASSIGNMENT

• Select a weight lifting exercise
• Bench press
• Squat
• Deadlift
• Olympic lift
• Power lift
• Plyometrics (maybe)
• Record a video of you (or someone else) doing the
exercise (perform multiple reps – with weight)
• Do not get a video from the internet!
• Has to be a different video than HLSC 4471
• No double dipping!
Assignment (10% of final grade)
3/5/2016
2
• Cover page
• 12 pt. font, Arial or Times Roman
• 1 inch margins all around
• Proper referencing
• All similar exercises will be marked by the same TA
• i.e. same person will mark all papers related to the squat
• Please do your own work, no plagiarising or you will get zero!
Guidelines
Assignment Checklist!
?Intro/background to your exercise (1-2 pages double spaced)
• Why is this exercise commonly used, why is it an important exercise, what is it used
for (strength, hypertrophy, athletic development, etc.), what problems/injuries
could develop if done incorrectly?
?Step-by-step bullet point list of instructions (1 page)
• Lie on your back on a flat bench
• With an overhand grip (grip is important to include) grab the barbell with your
hands approximately shoulder-width apart……
• Make sure your feet are firmly on the ground, back in contact with the bench
?Include a picture of each phase of the movement
• Attach screen caps of your analysis
?Include graphs and results/calculations
?Complete an information table
?Conclusions (1 page)
Guidelines

interest
Prime movers at the joint
(agonist/antagonist)
Stabilizer
muscles
Type of muscle
contraction (for
prime movers) –
concentric,
eccentric,
isometric
Information Table – Barbell Bench Press
1
2
3
1 (Down) Shoulder
Pectoral muscles (be more
specific than I am here)
Deltoids, rotators
(be more specific
than I am here)
Eccentric
1 (Down) Elbow
2 (Bottom)
3 (Up) Shoulder
Pectoral muscles (be more
specific than I am here)
Deltoids, rotators
(be more specific
than I am here)
Concentric
You have to perform a video analysis (not nearly
as detailed as HLSC 4471):
Track the bar during 5-10 reps of your exercise (download
the free phone app “barsense”)
• If you do not have a smartphone (apple or android), work with a
classmate!
• http://blog.barsense.com/
Perform a Video Analysis of your Exercise
3/5/2016
4
Barsense tracks bar path and velocity
Barsense tracks bar path and velocity
On a Barsense graph
show the different
phases of the movement
from your table!
3/5/2016
5
Perform a Video Analysis of your exercise
Conclusion:
• In biomechanics we were focused on the person or “athlete”
• Now, we are going to focus on the bar (an important part of
performance and coaching)
• Bar speed (peak or average) and bar path/movement is vital to
improving training outcomes
• Now that you know bar path, what adjustments (coaching cues)
need to be made to the person to improve the analysis?
• What did you notice in your video that could be improved?
Questions!?

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