Professional Documents
Culture Documents
Gill Solberg
By using clear and concise video films, with hundreds of analyses of strength training exercise
movements, 'All About Strength Training' takes you on a magical journey of the muscles, bones,
kinesiology, biomechanics, science of training, exercise encyclopedia and more.
Intended for :
Fitness Instructors, physiotherapists, sportsmen and sportswomen, gyms and fitness centers,
massage students, physical education students and teachers, Personal Training
Certification Schools. Enyone who interested in strength training of in teaching
strength training.
The Unique Features of the ALL ABOUT STRENGTH TRAINING
and what you will NOT find in other programs.
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The uniqueness of the ALL ABOUT STRENGTH TRAINING is its ability to combine and
present strength exercises with the anatomy of the muscle sets during kinesiology. When
performing the strength exercises one can see and study the workings of the individual
muscles (the anatomical analysis) involved in each exercise.
The ALL ABOUT STRENGTH TRAINING also provides the observer with the opportunity
to rapidly enter (with a single click) and view the muscles and examine how they work. It
is also possible to study where the individual muscles are connected to the bones in the
skeleton
The ALL ABOUT STRENGTH TRAINING is a simple and efficient dynamic visual
resource that provides a direct link to the required source of knowledge with the minimum
of clicks. Animated and video pictures appear on the screen in an instant.
Dr. Gill SolbergGill Solberg is a graduate of the Zinman College at the Wingate Institute, Israel, with a
specialization in postural disorders. During his graduate studies he specialized in Clinical Kinesiology and
Adapted Physical Activity for populations with special needs. For 12 years Dr. Solberg has been a
diagnostician and head therapist at one of the biggest Therapeutic Sport Centers in Israel and was also in
charge of hydrotherapy and adapted movement for children and adults with postural disorders. Dr. Solberg's
book "Postural disorders and musculoskeletal dysfunction: Diagnosis prevention and treatment" was
published this year by "Elsevier", and is now the basic textbook on the field of posture, all over the world.
www.muscleandmotion.com
Table of Contents:
1. Exercise encyclopedia (Video clips)
- Strength training anatomy
- Stretching anatomy
2. Muscular anatomy (3D)
3. Kinesiology- 3D Movement Analysis.
4. Skeletal System (3D)
5. The heart and the nervous system (3D)
6. Energy mechanisms (Animations)
7. Biomechanics and force (Animations)
8. Strength workout methods (Animations)
9. Techniques and types of workout organization (Animations)
10. Endurance workout methods (Animations)
11. Stretching methods (Animations)
12. Constructing a workout program (Animations)
13. Tests and concepts (Animations)
1. Exercise encyclopedia
1.1. 300 strength exercises
Dumbbells, barbells, machines, cables, body weight, resistance bands (Videos)
1.2. Anatomy of strength training (anatomical analysis of each exercise)
1.3. Stretching Anatomy (3D Videos)
Organized according to the following body parts:
1
Abdominal Muscles
2
Adductors muscles
3
Biceps Brachii muscle
4
Deltoid muscle
5
Muscles of the vertebral
column
6
Gastrocnemius muscle
7
Gluteus maximus muscle
8
Gluteus minimus muscle
9
10
11
12
13
14
15
16
17
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Upper Body:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.
Abdominal Muscles
Abductor Pollicis longus
Anconeus
Biceps Brachii
Brachialis
Brachioradialis
Coracobrachialis
Deltoid
Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Extensor Carpi Ulnaris
Extensor Digitorum
Extensor Indicis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Infraspinatus
Latissimus Dorsi
Levator Scapulae
Palmaris Longus
Pectoralis Major
Pectoralis Minor
Pronator Quadratus
Pronator Teres
Quadratus lumborum
Rhomboid
Rotator cuff
Serratus Anterior
Spinal Erectors
Iliocostalis
Longissimus
Spinalis
Semispinalis thoracis
Multifidus
Rotatores
Interspinalis
Intertransversarii
Sternocleidomastoid
Subscapularis
Supinator
Supraspinatus
Teres Major
Terer Minor
Trapezius
Triceps Brechii
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Lower Body
46.
47.
48.
49.
50.
51.
52.
53.
54.
55.
56.
57.
58.
59.
60.
61.
62.
63.
64.
65.
66.
67.
68.
69.
70.
71.
72.
73.
74.
75.
76.
77.
78.
79.
80.
81.
Adductor Brevis
Adductor Longus
Adductor Magnus
Biceps Femoris
Extensor Digitorum Longus
Extensor Hallucis Longus
Flexor Digitorum Longus
Flexr Hallucis Longus
Gastrocnemuis
Gluteus Maximus
Gluteus Medius
Gluteus Mininmus
Gracilis
Iliopsoas
Inferior Gemellus
Obturator Externus
Obturator Internus
Pectineus
Peroneus Brevis
Peroneus Longus
Peroneus Tertius
Piriformis
Popliteus
Quadratos Femoris
Recturs Femoris
Sartorius
Semimembranosus
Semitendinosus
Soleus
Superior Gemellus
Tensor Fascia Latae
Tibialis Anterior
Tibialis Posterior
Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Facial muscles
Occipitofrontalis
Temporoparietalis muscle
Procerus
Nasalis muscle
Depressor septi nasi
Orbicularis oculi
Corrugator supercilii
Depressor supercilii
Auricular muscles (anterior, superior, posterior)
Orbicularis oris
Depressor anguli oris
Risorius
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Zygomaticus major
Zygomaticus minor
Levator labii superioris
Levator labii superioris alaeque nasi
Depressor labii inferioris
Levator anguli oris
Buccinator
Mentalis
Muscles of respiration
Quiet inspiration
Forced inspiration
Skull
a.
b.
c.
d.
e.
f.
g.
Cranial bones
Frontal bone
Parietal bone
Temporal bone
Occipital bone
Sphenoid bone
Ethmoid bone
2.
Clavicle
3.Scapula
4.
Thorax
a. Ribs
b. Sternum
5.Vertebral Column
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a. Cervical vertebrae
i. General view, C1, C2, C3, C7
b. Thoracic vertebrae
i. General view, T6, T12
c.
Lumbar vertebrae
i. General view, L2, L3, L4
6.
7.Radius
8.
9.Hand
Humerus
Ulna
Carpal (wrist) bones:
a. Scaphoid bone
b. Lunate bone
c. Triquetral bone
d. Pisiform bone
e. Trapezium
f. Trapezoid bone
g. Capitate bone
h. Hamate bone
Metacarpus (palm) bones:
i. Metacarpal bones
Digits of the hands (finger bones or phalanges):
j. Proximal phalanges
k. Intermediate phalanges
l. Distal phalanges
10.
11.
12.
13.
14. Tibia
15. Foot
Pelvis
Sacrum
Femur
Fibula
a. Calcaneus
b. Talus
c. Navicular bone
d. Cuneiform bones
e. Cuboid bone
Metatarsus bones:
f. Metatarsal bones
Digits of the feet (toe bones or phalanges):
g. Proximal phalanges
h. Intermediate phalanges
i. Distal phalanges
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3. Kinesiology:
3D Movement Analysis.
In the kinesiology chapter you will view animations of anatomical planes of movement and a
range of movements performed by the human body.
For each movement you will be able to clearly observe the muscles that perform the
movement and their combined action.
1. Neck and head
a. Flexion
b. Extension
c. Lateral flexion
d. Horizontal rotation
2. Shoulder joint
a. Flexion
b. Extension
c. Adduction
d. Abduction
e. Horizontal adduction
f. Horizontal abduction
g. Internal rotation
h. External rotation
i. Circumduction
3. Vertebral column
a. Flexion
b. Extension
c. Over extension
d. Lateral flexion
e. Horizontal rotation
4. Scapulothoracic joint
a. Adduction
b. Abduction
c. Elevation
d. Depression
e. Upward rotation
f. Downward rotation
g. Protraction
h. Retraction
5. Elbow joint
a. Flexion
b. Extension
c. Pronation
d. Supination
6. Pelvis
a. APT- Anterior Pelvic Tilt
b. PPT Posterior Pelvic Tilt
c. Lateral flexion
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7. Hip joint
a. Flexion
b. Extension
c. Adduction
d. Abduction
e. Internal rotation
f. External rotation
g. Circumduction
8. Knee joint
a. Flexion
b. Extension
c. Internal rotation
d. External rotation
9. Ankle joint/Subtalar&Transverse tarsal joints
a. Plantar flexion
b. Dorsal flexion
c. Inversion
d. Eversion
e. Pronation
f. Supination
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9.1.4.
9.1.5.
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Energy mechanisms:
14.
Aerobic mechanism
11. Stretching methods
11.1. What is flexibility
11.2. Active stretching
o Static active stretching
o Dynamic active stretching
11.3. Passive stretching
o Static passive stretching
o Dynamic passive stretching
11.4. The PNF method
o Contraction-relaxation method
o Contract Relax Antagonist Contraction (CRAC)
12. Constructing a workout program
12.1. Becoming familiar with the gymnast
12.2. Body measurements
12.3. Planning the program
12.4. Becoming familiar with the gymnast
12.5. Example of planning the program
12.6. Beginners strength training
12.7. Intermediate strength training
12.8. Advanced strength training
13. Tests and concepts
13.1. Tests
o Metabolism
o Body mass index BMI
o The somatotype and the advisable weight
o Target heart rate
o 1 RM
13.2. The muscle structure and fibers
o The muscle structure
o White fiber
o Pink fiber
o Red fiber
o Thickening of the fibers
o Components of the muscle cell
13.3. Somatotype
o Ectomorph
o Mesomorph muscular and athletic
o Endomorph - rounded
13.4. Workout principles
oThe overload principle
oRelation between loading and recovery
oGradual loading
oUniqueness
oDiversity
oThe long-term planning principle
oWorkout frequency and improving ability
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