Infants / Junior School

Learning Objective: Introduction to antagonist muscles and how to effectively train them to prevent injury

1. Three types of muscle contraction

2. Understanding - Agonist / Antagonist Muscle

3. Why antagonist training is essential 

4. Antagonist muscle(s) training

• Tibialis Anterior

2. Hidden Word Challenge

Duration: 15-20 mins 

Equipment: Just need to find a space and preferably a yoga mat / carpet

IMPORTANT: 

*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON YOUR BODY AND REST

Agonist - Muscle(s) that provides the major force to complete the movement 

Antagonist - Muscle(s) that opposes another muscle(s) action

Let's use the example of a bicep curl as above, 

1. Bicep (AGONIST) contracts and undergoes a concentric muscle action 

2. Tricep (ANTAGONIST) on the opposite side of the arm lengthens and relaxes to allow the elbow to bend. The triceps antagonises or opposes the movement of the curl

3. Role-reverse when you perform a mantle. Your triceps muscle becomes the agonist and the biceps becomes the antagonist

*Under high stress, such as during climbing, the antagonist may also undergo an eccentric muscle action to control movement at the end range of motion. An example could be moving SIDEWAYS (not upwards) as you are holding on to an undercling with on hand. You engage in both your bicep and tricep to generate the momentum and control.

1. Bring more stability and smoothness to your motion

2. Climb more efficiently to avoid being "pumped" or getting tired too quickly

3. Encourage proper muscle movement 

4. Prevent strain and injury

1. Start with the Yoga warm up shared during week 4, rest for 5 minutes

2. Proceed with the next training below

Try to find the words by yourself! You may also do it together with a family member or guardian if you need help.

Allez and Have fun! 

See below for answers from last week. :)

Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg