When are hamstrings agonists vs antagonists?
Agonists: Bend the knee (flexion) and drive hips forward (extension). Antagonists: Oppose the quads in knee extension and oppose hip flexors in hip flexion.
Which rotator cuff muscles do what?
External rotation: Infraspinatus, Teres minor. Internal rotation: Subscapularis. First 15° abduction: Supraspinatus.
Which muscles do hip abduction?
Main movers: Gluteus medius & minimus (TFL helps). Job: Keep pelvis level, prevent knees caving in.
What’s the protein range for AMDR?
10–35% of daily calories. In g/kg: about 0.8–2.0 g/kg, depending on activity.
What are chronic adaptations to aerobic training?
Lower resting HR. Bigger stroke volume (stronger heart). Better VO₂ max. More capillaries + mitochondria in muscle.
What causes knees to cave in squats?
Weak glute medius/external rotators. Poor ankle mobility. Fix with: band walks, clamshells, ankle mobility drills.
What is anti-extension core work?
Resisting the low back arching. Examples: front plank, ab wheel, dead bug.
Which stretching to use in warm-up?
Dynamic stretching (moving stretches). Save static stretching for after workouts.
What long-term changes come from resistance training?
Stronger nervous system (better recruitment). Bigger muscles (hypertrophy). Denser bones, tougher tendons.
