Part 1: Needs Analysis

Part 1: Needs Analysis

Using the following pictures and the tablesimmediately below them, identify the agonist(s) at each joint.  Use the tables in Chapter 4 of your text to identify only the primary agonist(s) at each joint (your text uses italics to identify synergists – do not include these in your analysis).


A picture containing person, sport, man, indoor

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A picture containing indoor, person, wall, sport

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A picture containing tennis, person, sport, man

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Anklea. Gastrocnemius b. Metatarsal
Hipa. Gluteal muscles b. Biceps femoris c. Semimembranosus
  1. What is the speed of movement in each joint? (bold your answer)
    1. Fast
    1. Slow

2. Lifting

A picture containing person, indoor, sport, building

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A picture containing indoor, person, floor, sport

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A picture containing person, indoor, floor, truck

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Hipa. Gluteal muscles b. Adductor magnus c. Rectus abdomini
Spinea.Erector spinae
  1. What is the speed of movement in each joint? (bold your answer)(see video link below)
    1. Fast
    1. Slow

3. Throwing

A baseball player pitching a ball on a field

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A baseball player is getting ready to hit the ball

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Glenohumeral (IR)a. Posterior deltoids b. Latissimus dorsi c. Triceps brachii
Glenohumeral (Horizontal Add)a.Anterior deltoids b. Pectoralis major
Elbowa.Biceps brachii
  1. What is the speed of movement in each joint? (bold your answer)
    1. Fast
    1. Slow

Part 2: Exercise Selection

Using the table below, identify one Core (multi-joint) and one Assistance (single-joint) resistance training exercise that utilizes the same musculature as the movement pattern it is matched with.  Look to select exercises that would have the greatest carryover, or similarities, to the movement pattern and its application in-game.  See supplemental reading for explanation on exercise types. 


  • The exercise(s) you select cannot be the same as the movement itself (i.e., do not use the conventional deadlift to train the deadlift)
  • The same musculature used in the movement pattern must also be the prime mover in the exercise you select.
    • Additionally, speed and plane of the movement pattern should be considerations in your exercise choices.
  • Core exercises must make use of free weights only, assistance exercises may use free weights, machines, bands, or bodyweight.
Movement PatternExercise Selection
JumpingCore: Deadlift           Jump squat Assistance: Box jump                   Good morning
LiftingCore: Position Drills           Squats Assistance: Snatch High Pull Snatch Press
ThrowingCore: Plank Supermans Assistance: Single Leg Bridge                    Walking Dumbbell Lunges

NOTE: If you choose an uncommon exercise that most people aren’t aware of, please include a video link/URL to show its demonstration (can be an existing video, you do not have to create it yourself). 

Part 3: Program Design

Using the resistance exercises you selected in Part 2, program sets, repetitions, intensity, and rest periods in the table below.  Based on the desired speed of movement for each pattern, please program your Core exercises for either muscular power or strength (hint: review Chapter 5 in your textbook for a definition and key applications of power).  If you are programming for power, you must identify single vs. multiple-event power. Assistance exercises should be programmed for hypertrophy.  Assume you are programming for a healthy and well-trained athlete.  Examplesare given below to illustrate the pattern you should follow.  Please delete and revise the contents in each cell so that they match your chosen exercises and their respective training goals.  Use the tables found in your supplemental reading to guide your work (17.9, 17.11, 17.12).

Exercise Type (Core or Assistance)  Exercise Name  Training Goal  Sets  RepsIntensity (% 1RM)Rest (min)
CoreDeadliftStrength2680% 1RM2 min
CoreJump SquatSingle-event power3880% 1RM2 min
AssistanceBox JumpStrength2680% 1RM3 min
AssistanceGood MorningMulti-event power3875% 1RM3min
CorePosition DrillsStrength3475% 1RM3 min
CoreSquatsSingle-event power2480% 1RM3 min
AssistanceSnatch High PullStrength3580% 1RM2 min
AssistanceSnatch High PressStrength3580% 1RM2 min
CorePlankStrength1160% 1RM2 min
CoreSupermansSingle-event power2475% 1RM3 min
AssistanceSingle Leg BridgeMulti-event power3675% 1RM3 min
AssistanceWalking Dumbbell LungesMulti-event power2480% 1RM2 min

Work Citied

Whiting, W.C. (2018). Dynamic human anatomy (2nd ed.). Champaign, IL: Human Kinetics.

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