PE 32 – FITNESS EXERCISE

UNIT 1 – MUSCULOSKELETAL SYSTEM

1. MUSCULAR SYSTEM

Primary Function of the Muscular System - Provide movement for the body

5 major properties of the Muscular system

1. Excitable or Irritable - They are capable of receiving stimulations and responding stimulations from the nerves

2. Contractible - After receiving the stimulation, they are capable of contracting or shortening

3. Extensible - Muscle can be stretched without damage by the application of force

4. Elasticity - Muscle is able to return to its original resting shape and length after being extended or contracted

5. Adaptability - The muscular system is adaptable in that it can be changed in response to how it is used

5 types of Muscular Movements

1. Adduction - Moving of a body part toward the midline of the body

2. Abduction - Moving a body part away from the body

3. Flexion - Bending a joint to decrease the angle between two bones or two body parts

4. Extension - Straightening and extending of the joint to increase the angle between two bones or body parts

5. Rotation - Moving a body part around an axis

3 Major types of Muscles

1. Cardiac Muscle

- Involuntary muscle

- It operates without any conscious control

- These muscles form the walls of the heart and contract to circulate the blood

- The only muscle that is not directly dependent upon the nervous system

2. Visceral/Smooth Muscles

- Involuntary muscles

- Muscles found in organ systems such as the digestive or respiratory system

3. Skeletal Muscles

- Muscles attached to skeleton and provide the skeleton with the ability to move

- Voluntary muscle

- Make a conscious effort or decision to make it move

Supportive Structures of Muscles

1. Tendon – attach a muscle to a bone

2. Fascia – attach muscle to muscle (Tendons and fascia work together with the muscles which create the muscular system

necessary for movement)

3. Nervous System

- Is intrinsically connected to the muscular system of the body

 - Essential to the voluntary skeletal muscles

(if the communication from the nervous system is severed from the skeletal muscles, the skeletal muscles will not be able to

produce movement for the body – PARALYSIS or QUADRIPLEGIA)

Histological types
- striated (skeletal and cardiac muscles),
non-striated (smooth muscle)
Movement Production
- Agonist (prime mover) muscles (directly
responsible for the movement at a given joint,
- Antagonist muscles (works in conjunction with an
agonist. As the agonist contracts the antagonist
lengthens and returns to its original length.

2. SKELETAL SYSTEM

Primary Functions

- Protects the internal oragns

- Provides a framework or scaffolding

- Stores minerals that our body needs to function properly

- Produces blood cells

4 basic shapes

- Long bones (femur)

- Short bones (wrist or ankle bones)

- Flat bones (skull, scapula)

- Irregular bones (vertebrae)

UNIT II – FITNESS TRAINING

1. CORE STABILITY TRAINING

1.1. Five (5) Key Muscles in core stability training
1.1.1. Transversus Abdominis
- is the deepest of the abdominal muscles, lying internally to the internal abdominal oblique.
It is a thin sheet of muscle whose fibres run horizontally anteriorly.
1.1.2. Internal Oblique
- This muscle originates at the lumbar fascia (a connective tissue that covers the lower back), the outer portion of the
inguinal ligament (a ligament located on the bottom-outer edge of the pelvis), and back of the iliac crest (the upper-
outside portion of the pelvis). The internal abdominal oblique muscle ends at the bottom edge of the rib cage, the rectus
sheath (fibrous tissue that covers the abdominal muscles), and the pubic crest (an area in the lower -front of the pelvis).
- is located closer to the skin than the transverse abdominal muscle.
- supports the abdominal wall, assists in forced respiration, aids in raising pressure in the abdominal area, and rotates
and turns the trunk with help from other muscles.
- is an opposing force to the diaphragm, reducing upper chest cavity volume during exhalation.
As the diaphragm contracts, the chest cavity is pulled down to increase lung size.
1.1.3. External Oblique
- is the largest and most superficial of the four muscles and lies on the sides and front of the abdomen. It is broad and
thin with its muscular portion occupying the side and it's Apo neurosis the anterior wall of the abdomen. It arises from
the external surface and inferior borders of the lower eight ribs. The fibres from the lowest ribs pass nearly vertically
downwards and are inserted into the anterior half of the iliac crest; the middle and upper fibres, directed inferiorly and
anteriorly, end in an Apo neurosis at approximately the mid-clavicle line and insert into the xiphoid process, the line
alba, the pubic crest and the pubic tubercle.
1.1.4. Pelvic Floor Musculature
- are a group of muscles that are arranged within the pelvis like a sling or hammock, connecting the front, back, and
sides of the pelvis and sacrum. The main function of these muscles is to provide support to the organs of the pelvis,
including the bladder, uterus or prostate, and rectum. They also make up part of the urethra, rectum, and vagina.
These muscles must be able to effectively coordinate contraction and relaxation to allow normal functioning of the
bowel and bladder. Moreover, the ability of these muscles to relax is essential to allow for normal urination, bowel
movements, and sexual intercourse.
1.1.5. Lumbar Multifidus
- is one of the smallest yet most “powerful” muscle that gives support to the spine. Most people have the
misconception that small is insignificant but it is not the case when it comes to this particular muscle.
- is a series of muscles that are attached to the spinal column. These series of muscles are further divided into two
groups which include the superficial muscle group and the deep muscle group.
- The multifidus muscles help to take pressure off the vertebral discs so that our body weight can be well distributed
along the spine. Additionally, the superficial muscle group keeps our spine straight while the deep muscle group
contributes significantly to the stability of our spine. These two groups of multifidus muscles are recruited during many
actions in our daily living, which includes bending backward, sideways and even turning our body to the sides.

Static Floor Training

Dynamic Core Training

1. Mountain Climbers
2. Abdominal Crunch
3. Bird Dog
4. Squat Split Jump

1.2. Static Floor Training

Plank - is a simple, but effective core exercise that helps you build stability and strength throughout your
entire body. The plank is achievable in a number of different methods, but the main goal of the plank exercise
will have you with your body perpendicular to the ground, stomach facing down, elevating your torso off the
ground with either your elbows or hands.

Superman

Benefits: Improves posture and defines back muscles. Strengthens the posterior chain. Back pain and low back
pain are two common ailments, and doing this exercise can strengthen your muscles in an unloaded position to
help avoid injury and pain.

Wrestler’s Bridge

There are two main ways of bridging: the backwards neck bridge (belly to the sky) or a forwards neck bridge
(where you are belly-down to the mat).

The bridge is a grappling move performed from a supine position, lying down face-up. It involves lifting the
pelvis off the ground so that the body weight is supported on the shoulders (or head) at one end and on the feet
 at the other. This move is used in wrestling and other grappling and groundfighting sports, often combined with
a twisting motion, to dislodge or flip an opponent who has established a position on top. The bridge is also a
common exercise position. This maneuver can also be used to dodge pin attempts.

1.3. Dynamic floor training

Abdominal Crunch - The crunch is one of the most popular abdominal exercises. It involves the entire abs, but
primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs,
and tightening the belly.

Mountain Climbers - also known as Running planks

Targets: Full body, but especially your arms, shoulders, quads, and core

Benefits : Mountain climbers are great for building cardio endurance, core strength, and agility. You work
several different muscle groups with mountain climbers—it's almost like getting a total-body workout with just
one exercise. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while
your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And
because it's a cardio exercise, you'll get heart health benefits and burn calories.

COMMON MISTAKES

1. Bouncing on Your Toes

2. Not Allowing Your Toes to Touch the Floor

3. Shifting Your Weight Back

Kneeling Cable Crunch

The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while
kneeling on the floor. It primarily targets the rectus abdominus or "six- pack" muscles, but also strengthens the
deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like
8-12 reps per set or higher.

Benefits:

a. Great way to load abs with weight that can be tracked and increased over time

b. Greater range of motion than a traditional sit-up or crunch

c. Weighted ab training can increase core definition in addition to strength

STRENGHT TRAINING

Total Body Circuit Training - A circuit training consists of a series of exercises performed one right after the other with
little or no rest in between. The word circuit refers to the series of 8 to 12 exercises that make up the workout. .

if you decide to give total-body circuit strength training a try, know that it's not complicated to design a circuit
based on your ability: First, determine an order of conventional strength training exercise movements. Some
examples: Alternate upper-body push and pull exercises, then address the lower body.

• Alternate a series of lower body, upper-body pull, and upper-body push exercises. • Alternate an upper-body
pull, abdominal, lower body, upper-body push, and a bodyweight exercise for a certain number of rounds.

Next, determine the specific exercises. Incorporate variety. Use barbell, dumbbell, kettlebell, machine, and
bodyweight exercises. You have a virtually unlimited number of exercise combinations to plug in. Once your
format is in place, determine exercise prescriptions. This would include the amount of resistance to use in each
 set, the target reps or work period time, the rest between exercises, and the rest between rounds if you're doing
a series of repeats. Many options can be used depending on your fitness level. Keep the following in mind, all
other factors being equal:

• The greater the number of exercises performed, the more challenging the circuit.

• The greater the intensity of effort expended, the more challenging the circuit. • The lesser the rest
time between exercises and rounds, the more challenging the circuit.

Finally, have some way to document your results. Record the exercises and resistances used, actual reps
achieved, rest between exercises, and total workout time. This will help you progress when you revisit that same
circuit in the future.

Push Pull Training

A push-pull strength training routine refers to a method of strength training in which you split your routine into
different muscle groups and workouts. This kind of routine actually come to us from the world of bodybuilding.
Bodybuilders began using this method as a way to maximize their workouts as well as their rest periods, which
are essential for building bigger muscles.

Push-Pull workouts are great for any exerciser, whether you're a bodybuilder or just someone lifting weights to
be strong and fit. This kind of routine is usually spread out over three days of training, allowing you to do shorter
workouts, which may fit into a busy schedule easier than longer, total body workouts do. You can also do these
exercises with a cable pulley system or resistance bands.

Push Exercises

As the name suggests, push exercises involve all the movements you can do where you push the weights away
from your body. These exercises typically focus on the quads, outer thighs, chest, shoulders, and triceps.

Upper Body Push Exercises

• Pushups • Chest presses • Chest flies • Overhead presses • Lateral raises • Bent arm lateral raises •
Front raises • Dips • Triceps Extensions • Skull crushers

Pull Exercises

When you do pull exercises, you're doing the opposite of push exercises...moves where you're pulling the weight
towards your body.2

The muscles worked include the butt, hamstrings, back and biceps, different muscles than those used in a push
routine. For that reason, you can set up a routine in which you do a push routine one day and a pull routine the
next without working the same muscles two days in a row.

Upper Body Pull Exercises

• One arm rows • Barbell rows • Double arm rows • Barbell high rows • Dumbell pullovers • Seated
rows with bands • Lat pulls with a resistance band • Back extensions • Seated alternating rows •
Renegade rows • Biceps curls • Hammer curls • Reverse curls • Barbell curls • Incline curls •
Concentration curls • Preacher curls

Power Lifting Training - a competition or sport involving three tests of strength: the bench press, squat, and two-handed
dead lift.
What is powerlifting? In the land of gym goers, not everyone is created equal. While bodybuilders might be ripped and
aesthetic – powerlifters care about one thing and one thing only: the weight on the bar.

The sport is a growing one, separated into weight classes and inviting participants to compete in ‘meets’ where they are
tested on their best 1 rep max for three lifts: the bench press, the squat and the deadlift.

There are two ‘styles’ of powerlifting – raw and equipped. Users who choose equipped don bench shirts and squat suits,
among other specialist items, to help them move the most weight they possibly can. Raw

(classic in the UK) only permits knee sleeves, a belt, wrist wraps, chalk and singlets – no other helpful equipment is
allowed.

Whether you aim to compete in the sport or just want to train for strength, a powerlifting style training plan is the
perfect way to boost your strength (and, if you eat enough during the plan, your size).

Benefits of powerlifting training Powerlifting training plans are centered on the three main compound lifts. These lifts
recruit the most muscles and put the most stress on your central nervous system – which in turn means they release the
most hormones.

Most training plans use these compound lifts – but a powerlifting training plan is written around them. This is because
they are designed to help you push up your one rep maximum and lift the heaviest you ever have so you can dominate a
competition or just be the strongest you’ve ever been.

Not only will you grow stronger, you’ll also build mental fortitude as you tackle personal bests.

The only real negative is that because this plan doesn’t use isolations, you may miss out on the kind of area specific
muscle toning you get from bodybuilding plans.

However, if getting stronger than you’ve ever been appeals to you, keep reading to get your hands on our powerlifting
training plan.

Maximuscle Powerlifting Training Program Before you start this plan, you’ll need to test your maximum one rep max
(1RM) in the bench press, squat and deadlift. We will aim to use these figures to create your program.

Rest: Make sure you get adequate rest in between these training days. You’ll need to refuel, rehydrate and recover to
maximize results.

Explosive Dynamic Training

Explosive training is training that combines strength and speed to increase your power output. Explosive power drills are
often used by athletes who need to generate a quick burst of maximal effort. This type of training is helpful for sports
including football, track and field sports, court sports, and even cycling.

The types of exercises used to build quick, explosive power are movements that require a maximum or near-maximum
power output from the athlete in a short amount of time. The goal of explosive exercise training is to build enough
power to ultimately move heavy weights very quickly.

However, explosive training can involve risk. To reduce your risk of injury, it's important to start with light weights and
slow, controlled movements. The amount of weight used during a workout and the speed at which it is lifted should be
increased over several weeks and many training sessions.

Explosive exercises at their final level are often referred to as plyometric or ballistic movements.

- Benefits of Explosive Exercise Training

Research supports the idea that explosive (speed and strength) exercise builds athletic power, but is more effective
when combined with other types of training.
For example, in a study conducted on recreational endurance runners, researchers showed that mixed maximal and
explosive strength training was more effective than traditional approaches (such as circuit training) in increasing overall
fitness and adaptive processes that may be helpful when increasing training loads (such as when a runner is training for
a marathon).

Other published reports suggest that in order to maximize strength, power, and speed of movement, a combination of
heavy and light explosive exercise provides superior results when compared to either training style alone.2

Further evidence suggests that in order to maximize power output or speed of movement, the first phase of training
should focus on increasing maximum strength and building a strong foundation. The second phase is devoted to power
and speed training.3

Explosive Power Exercises

Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted
vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also
be used to build power but will limit the overall results to those muscle groups.

Exercises that help build power include:

• Plyometrics • Squats • Weighted/dynamic step ups • Overhead walking lunges • Sprints • Agility drills

Exercises should be selected to match your fitness and sports goals, so keep in mind the principle of specificity of
training. Your exercise choices should simulate the movement patterns of your sport.

If you increase your training slowly over time, listen to your body for warning signs of injury, and work with a qualified
expert, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many
high speed or power sports can be decreased by doing explosive exercise training on a regular basis.

The Bottom Line on Explosive Exercise Training

Explosive exercises, or exercises that test strength and speed, can improve physical performance during many fast-paced
sports and may reduce an athlete's risk of injury during activities that involve high power outputs with quick
acceleration, such as most racket and field sports.

Muscular Isolation Training

Isolation exercises in weight training are exercises that involve only one joint and a limited number of muscle groups.
This is in contrast with compound exercises that work two or more joints and more muscles.

The biceps curl is an isolation exercise that flexes the elbow joint and targets the front upper arm muscles. In general,
curls, raises, flys and extensions are isolation exercises.

Uses

Isolation exercises allow you to focus on just one area. You can work on proper technique and load the muscle with an
exact amount of weight and reps to work it to exhaustion.

Gym workouts using commercial weight machines result in performing isolation exercises. It is common for a gym to
have a row of exercise machines, each set up for an isolation exercise of a specific muscle group. The seat height and
other adjustable settings need to be noted so the exercise is performed correctly and targets the intended muscle. A
gym-goer may do a circuit training session going from machine to machine, performing one isolation exercise after
another. Multi-gym machines used at home or at health clubs may also perform isolation exercises.

Advanced bodybuilders may use isolation exercises to target muscles that aren't being worked well enough in their usual
workouts.
A person who has developed a muscle imbalance by overdeveloping one muscle group might use isolation exercises to
build the opposing muscle group.

Physical Therapy: Isolation exercises are often prescribed for physical therapy and rehabilitation. The therapist
determines which muscles need to be strengthened after an injury, before and after joint surgery, or rehabilitation after
deconditioning.

Drawbacks - A drawback doing of isolation exercises is that you need to ensure that you work the antagonist muscle for
each targeted muscle. Otherwise, an imbalance can develop as one muscle group is well-developed while the opposite
can't match its strength and keep body and motion aligned. A person who loves doing bicep curls and doesn't work the
triceps may find themselves out of balance.

In reality, no muscle moves completely isolated from the rest of the system. Synergistic muscles will also lend some
assistance, stabilization or neutralization of the movement of a muscle or joint. This is especially true if the exerciser isn't
using the perfect form or hasn't set an exercise machine to their individual settings.

If an isolation exercise is performed with too high of weight or too many repetitions, it may result in pain or injury.

Common Isolation Exercises

• Chest Fly: Done with an exercise machine or dumbbells. Works the chest muscles. • Dumbbell Side Raise: Works the
deltoids (shoulder muscles) • Wrist Curl: Targets the forearms. • Flat Bench Press: Works the chest — pectoralis major. •
Bicep Curls: Works the biceps.Can be performed with dumbbells, cables or exercise machines. • Tricep Press-Down:
Cable machine. Works the triceps. • Tricep Extensions: Works the triceps. • Tricep Kickback: Works the triceps •
Quadriceps Leg Extensions: Usually performed with a machine. Works the quadriceps. • Hamstring Leg Curls: Usually
performed with a seated curl machine. Works the hamstrings. • Calf Raises: Works the gastrocnemius and soleus
muscles of the calf. • Back Extension: Works the lower back muscles.

3. MOBILITY TRAINING

1. Five joint mobility exercises to improve flexibility and function

3.1.1. Ankle mobility

Ankle rotation

3.1.2. thoracic spine windmills on floor - Lie on the floor on your side. Bend your knees and hips to just past 90
degrees, resting your knees beside you on the floor. Straighten your bottom leg and rest your top leg on
a foam roller or a towel without changing its position. Thoracic spine windmills on floor - Lie on the floor on
your side. Bend your knees and hips to just past 90 degrees, resting your knees beside you on the floor.
Straighten your bottom leg and rest your top leg on a foam roller or a towel without changing its position.

3.1.2.1. rolling 3.1.2.2. cobra stretch

3.1.3. Shoulder pass through 3.1.3.1 pass though with rope

3.1.4. Neck half circles 3.1.4.1. neck rolls

MOBILITY TRAINING
• Can mobility training be incorporated alongside other forms of training or is it a discipline unto itself?
Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the
form of active rest. The exercises can also be used to recover from other forms of training.
• What kind of ailments could be prevented or reversed with proper mobility work?
Conditions such as lower back or knee pain, plus some forms of arthritis, can benefit from mobility exercises. However,
it's important to remember that they should always be performed within a pain free range.
MOBILITY TRAINING
• Mobility training is really about finding optimal movement patterns for the individual.
• Flexibility = the range of motion at a joint.
• Mobility = the ability to move efficiently/effectively.

4. Core Strength and Stability Training Activities

4.1. Plank

4.2. Back extension The back extension is an exercise used to build lower back strength that also targets the
hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions
are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added
weight in lower rep ranges, such as 8-12 reps per set. Benefits

1. Builds size and strength in the hamstrings and glutes 2. Increases lower back strength and muscular endurance 3. Can
be progressed by holding weights or adding band resistance 4. Effective posterior chain training without loading the
spine, unlike a deadlift or squat

Other variations

4.3. Hollow body Hold

The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip
flexors, and quads. In addition to building strength, stability, and body control, it boasts back- friendly positioning by
placing the body into a posterior pelvic tilt.

4.4. Side Plank

Muscles involved in the side plank include:

• Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor
muscles of the hip, and the external, and internal obliques. • Secondary: gluteus maximus (glutes), quadriceps (quads),
and hamstrings.