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Semper Fit Basic Fitness Course

Semper Fit Basic Fitness Course


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Published by: United States Militia on Sep 18, 2009
Copyright:Attribution Non-commercial


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The quality of an exercise is how well the exercise is performed and is
influenced by the technique and focus that are used when performing the
exercise. Never compromise exercise quality in an effort to perform more

Example: A Marine is trying to develop power in his lower body by
performing the squat exercise. The Marine focuses on using
proper technique and giving a maximal effort on every repetition to
ensure that he/she maintains a high level of quality. If the Marine
is not able to maintain technique or give a maximal effort, he will
stop the set.

Rest Pause

A simple means by which Marines can improve their training quality is to
“rest pause” between repetitions. Performing a single repetition and briefly
pausing before starting the next repetition is termed rest-pause. Execute each
repetition with maximal effort in the freshest possible state.

Improving the
Quality of

Proper technique is enhanced by

• Using a rest-pause technique
• Slowly lowering the weight
• Quickly accelerating the weight against gravity
• Always being in control of the weight

Continued on next page

MCI Course 4133


Study Unit 4, Lesson 1

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