4weight Training Manual

Acquisition of Functional Strength:
A Reference Manual for P.E. 2 Basic Weight Training Students,
P.E. 1 Foundations of Physical Fitness Students
and University Student Athletes
MARIE TONI A. SALANGSANG
AUGUST 2014-JULY 2015

Acquisition of Functional Strength:
A Reference Manual for P.E. 2 Basic Weight Training Students,
P.E. 1 Foundations of Physical Fitness Students and University Student Athletes
This manual is designed to be both a teaching material and a learning aid in the under-
standing and practice of weight training. It features in depth discussions of muscles, their func-
tion and movement and respective exercises. There is an abundant inclusion of photographic
demonstrations for better student learning. Sample weight training programs are a vital part of
this manual for better appreciation and application. There are also discussions on exercises that
can be done outside of a regulation gym to reiterate that weight training is a physical activity that
can transcend financial or time limitations.
2
Assistant Professor Marie Toni A. Salangsang has been a member of the Department
of Human Kinetics (DHK) faculty for the past decade. She attained a master’s degree in Hu-
man Movement Science from the College of Human Kinetics (CHK) in the University of the
Philippines, Diliman.
Aside from table tennis and basketball as sports specialties, weight training is a sub-
ject that she has continuously taught throughout her career in the University of the Philip-
pines, Los Baños. Weight training has enabled her to do well not only in competitive sports
but in her daily physical challenges as well.
It is the sincerest wish of the author that through this manual, others shall also reap
the benefits of weight training.
3
ACKNOWLEDGMENT
The author would like to thank the following for their time and participation in the
exercise demonstrations found in this manual:
Francis Joseph Lopena
Dominique Publico
Ron Joseph Relador

Ms. Janah Monsanto
Mr. Ryan Villanueva
Mrs. Elvira Garcia
Ms. Sonia Salud

Mr. Brendan John Magana
4
INTRODUCTION: FEATURES OF THE MANUAL
The acquisition of functional strength is essential to maintain a high quality

of life. This manuscript provides vital information for such a need. The discussions
in this manual, which are also in line with the lectures included in Physical Educa-
tion subjects such as Weight Training and Foundations in Physical Fitness, can
thus serve as an appropriate reference material for the students. With simple in-
structions, sufficient explanations and graphic examples, it can also serve as a
guide to non-students who are novice weight training enthusiasts.
The most unique feature of this manual perhaps is the inclusion of the dis-
cussions and illustrative demonstrations of weight and resistance training exercis-
es that can be done outside a regulation gym. This manual shall demonstrate that
an individual may develop his or her strength with or without the use of complex
gym equipment.
This manual therefore hopes to help transcend time, financial constraints,
lack of instruction, and gym inaccessibility that inhibit students and non-students
alike from weight training activities. This manual thus allows the improvement of
life through the gains from weight training to be available to each and every reader.
5
UNDERSTANDING STRENGTH
AND WEIGHT TRAINING
Photo from: www.pixabay.com

6
IMPORTANT TERMS AND CONCEPTS
Functional Strength is the ability to resist external and internal forces

in the performance of tasks for daily survival and purpose. It simply
points to the different required manual labor that is unique to the
needs of an individual. The most basic demonstrations of functional
strength are standing up, grasping, walking, carrying objects and hold-
ing positions.
Individuals have different tasks and therefore have different sets of
functional strengths. It is important to identify the necessary joints
and muscles at work for each tasks. It is imperative to correctly condi-
tion these joints and muscles in achieving and enhancing functional
strength.
Weight training is a type of exercise that requires exertion of dynamic or stat-

ic force against equipment such as free weights, machines or to one’s own
body for the purpose of conditioning and strengthening the different muscle
Muscle Strength is the physical fitness parameter that refers to the ability of
the muscle to exert maximal force against a resistance . It answers the ques-
tion on how much load can the muscle resist.
Muscle Power is the physical fitness parameter that refers to rate of work
that can be done. This answers the question of how efficient a muscle is.
Muscle Strength is the physical fitness parameter that refers the ability of
muscle to perform heavy physical work continuously for an extended period
of time. It answers the question how long can the muscle work.
7
IMPORTANT TERMS AND CONCEPTS
The load pertains to the weight that is going to be resisted. It can be any form of free
weights such as barbells, dumbbells, and plates, or even own body weight
The repetition refers to the number of times to perform an exercise. It s commonly called
“reps” by weight training enthusiasts.
The sets refer the number of times a grouped exercise is repeated. Several seconds or
minutes of rest intervals are given aster each set
The active muscles are the muscles that actually contract to create the movement for the
exercise. These muscles carry the load and the brunt of the load for their respective exer-
cises.
The stabilizers are the muscles that contract for a desired body position to be held. The
stabilizers are strengthened by isometric contractions while the active counterparts are
improved through isotonic contractions.
The primary motion refers to the part of the weight training exercise where the movement
to counteract the load is done. Exhaling is imperative during this phase of the exercise
The secondary motion refers to the part of the exercise when the active muscles relax to
return to starting position. It is in this phase of the exercise where inhaling should be
done.
8
BENEFITS OF WEIGHT TRAINING
1. Increase Muscle Strength and Endurance thus increasing

functional strength
Muscle Strength is the ability of the muscle to exert maximal

force against a resistance while Muscle Endurance is the ability of
muscle to perform heavy physical work continuously for an extend-
ed period of time.
Photo from: en.wikipedia.org/wiki

Photo from: www.flickr.com
Photo from:wikipedia.org/wiki
Simple physiological actions such as standing up and walking to

much challenging work like lifting or transporting heavy objects or
resisting external pressure points to the capacity of the muscles in-
volved in order to be effective at work. An increase in muscle
strength and endurance therefore makes any physical task literally
easier. Functional strength is therefore achieved. If work or move-
ment is done with ease then the body is more preserved and can
work more efficiently.
9
2. Increase in Lean Muscle Mass while Decreasing Fat Percentage
Weight training facilitates muscle hypertrophy while burning off excess

fat directed on specific parts of the body.
Photo from www.nytimes.com Photo from www.eonline.com
Larger muscles mean that the individual can utilize more calories. This means
that there would be a small or no amount of extra calories that may be stored
as fats and weight can be managed properly.
3. Improves Physique and Posture
Weight training can decrease fat percentage in the body. This leads to
the definition of muscles. Also, the unwanted extra weight of fat is lessened.
This results to a better posture as the spine has less stress to deal with. Mus-
cles also become stronger and this enables the body to be in the proper pos-
ture.
10
4. Improves Athletic Abilities
Playing sports demands a high amount of physical effort. Ath-

letes usually have to exert much against objects, obstacles and even
other people. Weight training can improve athletic abilities by mimick-
ing the specific movements for a respective sport with a degree of re-
sistance. This makes the muscles of the athletes more efficient for the
pertained sport.
Photo from: www.flickr.com Photo from: www./en.wikipedia.org

Photo from: pixabay.com
5. Improves Psychological Functions
Weight Training is a physically demanding and a highly intense exer-

cise. When bodies are positively stressed by exercise, it secretes the hor-
mones called beta endorphins. This endorphin is the are the “natural happy
drugs” of the body. It elicits the feelings of happiness and satisfaction there-
fore resulting in self-confidence.
11
WEIGHT TRAINING GUIDELINES
1. Warm Up and Stretch before any Weight Training activity.
- Warm up is any activity that can raise the heart rate of an individual. It is important to warm
up before weight training to prepare the heart and lungs for when they deliver a high and constant de-
mand of oxygen to the working muscles of the body. Jogging, brisk walking or cycling are some sug-
gested warm up activities before actual weight training. The time for warm up must be limited for the
individual to have enough energy for the succeeding work out session.
Ballistic or dynamic stretching is also recommended as stretching the muscles with joint movement
simulates the actual motion in the different weight training exercises. This type of stretching involves
bouncing and repetitive movements. Examples of ballistic stretching are arm rotations and trunk
twists.
2. Breathe Properly: Exhale on primary movement and inhale on secondary move-

ment.
- Most of the exercises discussed in this manual are single-jointed basic exercises. This means
that there are only two motions involved: the Primary motion where the lift is done, and the Secondary
motion where the individual returns to the starting position. It must be remembered that one who engag-
es in weight training must breathe out when executing the primary motion and inhale when doing the
secondary motion. Weight training novice practitioners are encouraged to “count audibly” during the pri-
mary motion as not to forget this very important guideline.
Simple exercises and proper breathing
Inhale on primary Exhale on secondary Inhale on primary Exhale on secondary
12
3. Choose an appropriate load for each exercise

- An accurate but complicated manner of finding the appropriate load is by taking percentages of
one repetition maximum or commonly termed as 1RM. The 1RM is the highest load that can be resisted in
a single repetition of an exercise. Thirty to fifty percent of the 1RM is a good starting load for big muscle
groups while 10-20% is acceptable for small muscle groups. Although accurate, the problem with 1 RM is
that it is slightly unsafe for beginners and is time consuming. It is suggested that a fitness expert must be
present when a novice weight trainer is to try the 1RM.
Example:
Exercise: Bench Press 1RM: 80 lbs Starting load: 40 lbs (40 lbs is 50% of 80 lbs)
Bicep Curls 1RM: 30 lbs Starting load: 6 lbs ( 6lbs is 20% of 30 lbs)
A simpler manner to find the right starting load is the 12 repetition test. Do 1 set of 12 repetition for
an exercise. By the end of the set, the novice weight trainer must feel challenged, meaning the load was not
too light nor too heavy. If after 3 to 4 repetitions and the weight trainer feels that the load is too light or too
4. Never lock joints in any exercise

- Locking of joints is when an individual straightens out a limb to its maximum limit of motion. For
more effective exercises, a weight trainer must try for the maximum range of motion without locking the
joints. Locking the joints when doing weight training exercises may lead to injuries.
Photo from: /commons.wikimedia.org
CORRECT!
13
5. Have appropriate instruction and support in weight training activities
- It is imperative for the weight trainer to have proper instruction before engaging in any exer-
cise. Proper form in the execution of each exercise is important for efficiency and safety purposes.
A spotter is a weight training partner. It is a spotter’s job to provide actual and moral support
in the exercises and can also remind the lifter on the proper forms and procedures during an exercise.
Photo from: www./en.wikipedia.org
6. Set Goals
- A weight trainer must exactly know what the exercise is for. Some specific goals of a weight
training program are for overall conditioning, weight management, strength training and body build-
ing.
7. Record Progress
- It is advisable to keep a written record of the weight training exercise, the load, the sets and
the repetitions. This will serve as a basis when a weight trainer wants to increase the intensity of the
exercises or when shifting to another goal.
14
THE MUSCULAR SYSTEM
ANTERIOR MUSCLES
Photos in this page from: "Medical gallery of Mikael Hägg-

ström 2014". Wikiversity Journal of Medicine 1 (2).
DOI:10.15347/wjm/2014.008. ISSN 20018762. - Im-
POSTERIOR MUSCLES
age:Gray190.png.
15
WEIGHT TRAINING MYTHS

16
MYTH 1: WEIGHT TRAINING CAN STUNT GROWTH

TRUTH: MUSCLE GROWTH DOES NOT AFFECT HEIGHT
The structural growth of an indi-

vidual is dictated by the epiphyseal
plates. The epiphyseal plates are found
at the end of a bone during childhood
and adolescence. The epiphyseal plates
are made up of cartilages that repro-
duce rapidly to lengthen the bones.
Bone lengthening and muscle growth
are two functions that do not impede
each other. As the person reaches full
growth, the epiphyseal plates become
the epiphyseal line.

The increase in muscle size or hyper-
trophy does not affect the function of
the epiphyseal plates. The only way that
weight training can probably stunt
growth is if, by accident, a weight train-
ing equipment should fall directly on
the bone where the epiphyseal plates
are found. Only when the epiphyseal
plates are injured can growth be nega-
tively affected
Photo from www.musclemeasure.com
17
MYTH 2: WEIGHT TRAINING WILL ALWAYS LEAD TO BULKING UP

TRUTH: LIFTING WEIGHTS CAN LEAD TO A LEAN PHYSIQUE. BULKING UP
IS ONLY AN OPTION.
Especially for beginners, weight training will not cause bulking up.
Beginners will have relatively low loads and easier programs. Accompa-
nied by the right diet, massive amounts of calories are used up thereby
reducing fats while there is an occurrence of low to medium hypertrophy.
This often leads to a lean physique with muscle definition with the bene-
fit of increased muscle strength, power and endurance. Only when the
correct weight training program that uses massive loads while supple-
mented by the correct high calorie and protein diet can an individual
mass up.

18
MYTH 3: WEIGHT TRAINING CAN CAUSE JOINT PROBLEMS

TRUTH: MUSCLES SURROUND AND PROTECT JOINTS
Muscles protect and stabilize

the joints in the body. Strong mus-
cles support the ligaments connect-
ing the joints. The joints are kept and
held in its place so shock from daily
manual labor is better absorbed.
Thus, injury can be better prevented.
Weight training also manages
weight, improve posture and increas-
es ability to balance. A healthy weight
and a good posture decreases the
load work on the joints. A strong
core (chest, abdomen and back) aids
in balance, preventing falls that can Photo from: Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal
of Medicine. DOI:10.15347/wjm/2014.010. ISSN 20018762. - Own work.
injure joints. Licensed under CC BY 3.0 via Wikimedia Commons -
MYTH 4: WEIGHT TRAINING CAN CAUSE HIGH BLOOD PRESSURE

TRUTH: WHEN DONE CORRECTLY, WEIGHT TRAINING CAN HELP MAN-
AGE BLOOD PRESSURE
A correct program and an

appropriate diet can decrease blood
pressure over time. With the use of
lighter loads and controlled repeti-
tions, the blood pressure of an indi-
vidual can be maintained, if not im-
proved. As a caution though, hyper-
tensive people should seek profes-
sional guidance to have an optimal
weight training program to improve
their condition.
Photo from: http://www.public-domain-image.com
19
MYTH 5: WEIGHT TRAINING CAN ONLY BE DONE IN GYMS

TRUTH: WEIGHT TRAINING CAN BE DONE ANYTIME AND ANYWHERE
This perhaps is the biggest myth of

all. Most people are not interested in weight
training because it is a common misconcep-
tion that a regulation gym is required for
such an activity.
Gyms are ideal as machines can give
proper calibration for increasing exercise
loads. Also, the atmosphere Can also be
more inspiring.
But weight training is also called re-
sistance training. As long as muscles are
working against external forces or internally
contracting, it is in the long run, strength-
ened and conditioned. External forces can
be in a form of any free weight (common ob-
jects with mass like water bottles, books,
bags, etc) or own body weight. One just
needs proper knowledge and instruction to
have an effective weight training session an-
ytime, anywhere.
20
WEIGHT TRAINING EXERCISES FOR THE
DIFFERENT MUSCLE GROUPS OF THE BODY
21
MUSCLES THAT MOVE THE ANKLE JOINT
THE ANKLE JOINT
The ankle is the part of the body where the leg and
foot connects. The main function of this joint is to provide
a dorsiflexion and plantar flexion to the foot.
These movement are im-

portant for physical activities like
walking, tiptoeing, stepping on
gas pedals.
Photo from: https://en.wikipedia.org
These movement are important for physi-

cal activities like walking, tiptoeing, stepping on
gas pedals. Every time the ankle joint functions,
three major muscle groups are at work namely;
Gastrocnemius, Soleus and Tibialis Anterior.
Photo from: https://en.wikipedia.org
Photo from: http://www.anatomyfacts.com

22
GASTROCNEMIUS AND SOLEUS

These muscle groups are commonly known as the calf area. It is located at the back
of the lower leg. It is activated on plantar flexing and it helps stabilize the body when
holding a certain standing position.
GYM EXERCISES FOR GASTROCNEMIUS AND SOLEUS
1. CALF RAISE - This exercise improves sports performance with explosive running and jumping movements.
PROCEDURE:
A. WITH FEET SHOULDER-WIDTH APART, STAND ON AN ELEVATED PLATFORM AND HOLD DESIRED DUMBBELLS
AT THE SIDE OF THE BODY.
B. TIPTOE AS HIGH AS POSSIBLE THEN SLOWLY LOWER THE HEELS BELOW THE ELEVATED PLATFORM
EXERCISE TIP AND CAUTION: DO NOT BEND KNEES OR HIPS
23
GASTROCNEMIUS AND SOLEUS...
GYM EXERCISES FOR GASTROCNEMIUS AND SOLEUS
2. SEATED CALF RAISE - This exercise improves sports performance with explosive running and jumping move-
ments.
PROCEDURE:
A. WITH THE DESIRED WEIGHT LOADED ON THE SEATED CALF RAISE MACHINE, SIT IN SUCH A WAY THAT (1)
KNEES AND THIGHS ARE IN DIRECT CONTACT WITH PADDED SUPPORT, AND (2) FEET ARE ON THE FOOT PEDAL WITH THE
HEELS EXTENDED BEYOND THE PEDAL ITSELF.
B. LIFT BY RAISING BALLS OF THE FEET AND SLOWLY LOWER TO STARTING POSITION
EXERCISE TIP AND CAUTION: MAKE SURE THAT THE THIGHS AND KNEES ARE IN DIRECT CONTACT WITH THE PADDED
SUPPORT (ADJUST MACHINE IF NEEDED) AND ONLY THE BALLS OF THE FEET ARE IN CONTACT WITH THE FOOT PEDAL.
24
NON-GYM VARIATIONS FOR GASTROCNEMIUS AND SOLEUS
1. SINGLE LEG CALF RAISE
THIS IS A NON-GYM EXERCISE SIMILAR TO THE STANDING CALF RAISE. INSTEAD OF DUMBBELLS, THIS EXER-
CISE UTILIZES CONCENTRATED BODY WEIGHT AND COMMON BUILDING STRUCTURES SUCH AS STAIRS AND RAILS.
PROCEDURE:
A STAND ON THE BOTTOM STEP OF A STAIR WITH ONLY ONE LEG AND USE ONE HAND TO HOLD ON THE RAIL
FOR SUPPORT .
B. SLOWLY TIPTOE AND LOWER ON A SINGLE LEG.
EXERCISE TIP AND CAUTION: START WITH A LOW NUMBER OF REPETITIONS WHILE ALTERNATING THE LEGS
(EX: 5 RIGHT, 5 LEFT IN A SET).
25
NON-GYM VARIATIONS FOR GASTROCNEMIUS AND SOLEUS
2. SEATED CALF RAISE NON-GYM VARIATION
THIS EXERCISE MIMICS THE USE OF THE MACHINE VERSION THUS CAN BE DONE OUTSIDE THE CONFINESOF
A REGULATION GYM
PROCEDURE:
A. SIT ON A CHAIR AND PLACE FEET ON A LOW BOX OR STEP. PUT ON ANY CHALLENGING FREE WEIGHT (EX:
BOOKS, BAG, LAPTOP) ON THE THIGHS.
B. RAISE THE FREE WEIGHTS AS HIGH AS POSSIBLE WITH THE BALLS OF FEET PUSHING AGAINST THE LOW STEP
THEN LOWER SLOWLY
EXERCISE TIP AND CAUTION: DO THE EXERCISE SLOWLY. DO NOT BOUNCE.
26
TIBIALIS ANTERIOR
This muscle group is commonly called as the shin muscle. It is located at the front
part of the lower leg. It is activated in dorsiflexing and in inverting the ankle.
GYM EXERCISES FOR TIBIALIS ANTERIOR
1. TOE RAISE
PROCEDURE:
A. STEP ONE LEG ON A CHAIR OR BENCH WITH THE HEEL OF THE FEET AND THE BALLS EXTENDED OVER. TIE A
PICE OF STRING OR CORD THROUGH THE WHOLE OF A PLATE. HANG THE STRINGED PLATE ON THE FOOT LIKE A MEDAL.
B. POINT TOES UPWARD AS HIGH AS POSSIBLE THEN SLOWLY LOWER BACK TO STARTING POSITION
EXERCISE TIP AND CAUTION: THE HEEL SHOULD ALWAYS BE IN CONTACT WITH THE CHAIR OR BENCH DURING THE DU-
RATION OF EXERCISE. START WITH A LOW NUMBER OF REPETITIONS WHILE ALTERNATING THE FEET.
27
TIBIALIS ANTERIOR...
NON-GYM VARIATIONS FOR TIBIALISANTERIOR
1. ASSISTED TOE RAISE
TO MIMIC THE GYM VERISION OF THE EXERCISE, ANOTHER PERSON IS NEEDED TO ACT AS RESISTOR.
PROCEDURE:
A. STEP ONE LEG ON A CHAIR OR BENCH WITH THE HEEL OF THE FEET AND THE BALLS EXTENDED OVER. ASK AN
ASSISTANT TO FIRMLY HOLD AND RESIST THE UPWARD MOTION OF THE FOOT.
B. POINT TOES UPWARD AS ASSISTANT PUSHES DOWNWARDS AND HOLD THE POSITION FOR A DESIRED LENGTH
OF TIME.
EXERCISE TIP AND CAUTION: ALWAYS TELL THE ASSISTANCE IF HE/SHE SHOULD INCREASE OR DECREASE THE DOWN-
WARD RESISTANCE TO MAXIMIZE EXERCISE EFFECTIVITY AND REDUCE THE RISK OF INJURY.
28
MUSCLES THAT MOVE THE KNEE JOINT
THE KNEE JOINT
The knee is the part of the body

where the thigh and lower leg are
connected. The main function of this
joint is to provide flexion and exten-
sion of the lower leg. These move-
ments are important from simple eve-
ryday activities such as standing up
and walking to complicated athletic
skills like running, jumping, and
kicking. The major muscles that are
responsible for the knee joint move-
ment are the Quadriceps and Ham-
strings.
Photo from: Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal

of Medicine. DOI:10.15347/wjm/2014.010. ISSN 20018762. - Own work.
Licensed under CC BY 3.0 via Wikimedia Commons -
29
QUADRICEPS
This muscle group is commonly known as the thigh area. It is made up of four
muscles namely, rectus femoris, vastus lateralis, vastus intermedius, vastus medial-
is. The quadriceps muscle is the prime extensor of the knee, but it also serves as a flexor
of the hip when swinging the leg up in walking and running.
GYM EXERCISES FOR QUADRICEPS
1. LEG EXTENSION - This exercise is good for beginners as it isolates the quadriceps. It also requires minimal balance as
this exercise is done in a siting position. It Is beneficial for sports which involve running, kicking and jumping.
PROCEDURE:
A. WITH THE DESIRED LOAD IN PLACE, SIT ON THE LEG EXTENSION MACHINE WITH THE PADDED CUSHION IN
CONTACT ABOVE THE FRONT OF THE ANKLES.
B. PUSH AGAINST THE PADDED CUSHION TO LIFT LEGS INTO AN EXTENDED POSITION. LOWER SLOWLY INTO
STARTING POSITION.
EXERCISE TIP AND CAUTION: LOWER TO STARTING POSITION SLOWLY AND KEEPAN ERECT TORSO WHILE DOING THE
EXERCISE
30
QUADRICEPS...
2. LEG PRESS - This exercise allows for more heavy load as the buttocks and the back of the body is used for support. It Is
beneficial for sports which involve running, kicking and jumping.
PROCEDURE:
A. WITH THE DESIRED LOAD IN PLACE, SIT IN A RECLINED POSITION AND PUT THE FEET ON THE METAL PLATE.
THE KNEE SHOULD BE AS CLOSE TO THE CHEST AS POSSIBLE AT THE STARTING POSITION.
B. PUSH AGAINST THE METAL PLATE UNTIL LEGS ARE EXTENDED WITHOUT LOCKING THE KNEE JOINTS. LOWER
SLOWLY BACK INTO STARTING POSITION.
EXERCISE TIP AND CAUTION: ADJUST THE SAFETY CATCHES TO ACHIEVE AN IDEAL POSITION (KNEES CLOSE TO CHEST)
FOR MAXIMUM RANGE OF MOVEMENT.
31
QUADRICEPS...
3. SQUATS - This exercise targets the thighs, buttocks and lower back. It trains the muscles for explosive running, jump-
ing and kicking movements while also making the lower body firm.
PROCEDURE:
A. ASSUME A STANDING POSITION WITH THE FEET AT SHOULDER WIDTH APART. PLACE THE BARBELL AT THE
MEAT OF THE TRAPEZIUS MUSCLE JUST ABOVE SHOULDER BLADES. IF DUMBBELLS ARE USED, HOLDTHE DUMBBELLS AT
EACH SIDE OF THE BODY.
B. SLOWLY BEND THE KNEES, WHILE ASUMING A CHEST-OUT, BACK-STRAIGHT AND BUTTOCKS OUT POSITION.
LOWER THE BODY UNTIL THIGH ARE PARALLEL TO THE FLOOR. SLOWLY STAND UP TO STARING POSITION. AVOID LOCKING
THE KNEES
EXERCISE TIP AND CAUTION: NEVER PUT BARBELL DIRECTLY AT THE BACK OF THE NECK.
32
QUADRICEPS...
NON-GYM VARIATIONS FOR QUADRICEPS
1. LUNGES - This exercise mimics the pushing movement in leg press and squats with only the use of one’s own body
weight.
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART. TAKE A LARGE STEP FORWARD WITH BEND THE KNEE OF THE OF
THE FRONT LEG. LET THE REST OF THE BODY LOWER BUT THE FRONT KNEE SHOULD NOT EXTEND OVER THE TOES.
B. PUSH OFF AND RETURN TO STARTING POSITION AND PROCEED WITH THE OTHER LEG.
EXERCISE TIP AND CAUTION: NEVER LET THE KNEES EXTEND OVER TOES
33
QUADRICEPS...
2. STEP UPS - This exercise is a very good lower body exercise. Apart from concentrating on the quadriceps while involv-
ing other lower muscle groups, this exercise also challenges the cardiovascular endurance.
PROCEDURE:
A. STAND IN FRONT OF A STABLE BENCH OR PLATFORM. THE IDEAL HEIGHT OF THE BENCH MUST BE FROM THE
MID PART OF THE SHIN BUT NOT HIGHER THAN THE KNEE. STEP ONE LEG UP THE BENCH TO HOIST ENTIRE BODY.
B. STEP DOWN WITH THE SAME LEG IN A CONTROLLED MANNER AND REPEAT WITH THE SAME LEG UNTIL THE DESIRED
REPETITION IN A SET IS REACHED.
EXERCISE TIP AND CAUTION: DO ONE SET OF EXERCISE WITH THE SAME LEG TO STEP UP AND LOWER
34
QUADRICEPS...
3. SITTING AGAINT THE WALL - This exercise targets the quadriceps in an isometric manner.
PROCEDURE:
A. BEND THE KNEES AT A 90 OR NEAR 90 DEGREES POSITION.
B. PRESS BACK AGAINST THE WALL AND MAINTAIN POSITION FOR A DESIREDNUMBER OF SECONDS.
EXERCISE TIP AND CAUTION: FOR A MORE CHALLENGING EXERCISE, TRY LIFTING ONE LEG UP.
35
HAMSTRINGS
The semitendinosus, semimembranosus and bicep femoris and the tendons that
connect them make up what is collectively known as the hamstrings. This muscle is lo-
cated below the buttocks, at back of the thigh area. The main function of the hamstring
is to flex the knee and to extend the hips.
GYM EXERCISES FOR THE HAMSTRINGS
1. LEG CURL - This exercise is used to strengthen and stabilize the primary muscles and the supporting muscles for run-
ning and kicking.
PROCEDURE:
A. WITH THE DESIRED LOAD IN PLACE, LIE FACEDOWN WITH THE KNEES SLIGHTLY EXTENDED AT THE EDGE OF
PADDED SURFACE AND THEN PLACE THE ANKLE AREA UNDER THE PADDED BARS.
B. WORK AGAINST THE LOAD BY CURLING THE LEGS AS CLOSE TO THE BUTTOCKS AS POSSIBLE. LOWER SLOWLY
TO STARTING POSITION.
EXERCISE TIP AND CAUTION: USE BARS LOCATED AT TOP PART OF THE MACHINE FOR SUPPORT
36
HAMSTRINGS...
GYM EXERCISES FOR THE HAMSTRINGS
2. DEADLIFT - This exercise is used to strengthen and stabilize the primary muscles and the supporting muscles for run-
ning and kicking.
PROCEDURE:
A. STAND IN FRONT OF BARBELL WITH FEET SHOULDER-WIDTH APART. WITH BACK STRAIGHT, CHEST OUT, AND
BUTTOCKS OUT, BEND THE KNEES TO HOLD BARBELL WITH AN ALTERNATING GRIP. STRAIGHTEN TRUNK TO LIFT BARBELL.
B. LIFT UNTIL BACK IS STRAIGHT THEN BEND THE TRUNK TO SLOWLY LOWER THE BARBELL.
EXERCISE TIP AND CAUTION: NEVER CURVE THE BACK. CURVING THE BACK AT LOWERING PHASE CAN RESULT TO INJU-
RIES.
37
HAMSTRINGS...
NON-GYM VARIATIONS FOR HAMSTRINGS
1. ASSISTED LEG CURL - This exercise mimics the leg curl machine. An assistant is needed to act as a resistor.
PROCEDURE:
A. LIE FACEDOWN STRAIGHT ON THE FLOOR. HAVE THE ASSISTANT HOLD THE ANKLES.
B. WORK AGAINST THE PRESSURE OF THE ASSISTANT AND CURL LEGS UP UNTIL REACHING THE BUTTOCKS.
EXERCISE TIP AND CAUTION: ALWAYS TELL THE ASSISTANCE IF HE/SHE SHOULD INCREASE OR DECREASE RESISTANCE
TO MAXIMIZE EXERCISE EFFECTIVITY AND REDUCE THE RISK OF INJURY.
38
HAMSTRINGS...
NON-GYM VARIATIONS FOR HAMSTRINGS
2. NORDIC HAMSTRINGS - This exercise requires isometric contraction and is useful for those spots with high occurrenc-
es of hamstring injuries
PROCEDURE:
A. KNEEL ON AN EXERCISE MATT WITH BACK STRAIGHT, HANDS AT CHEST LEVEL AND PALMS FACING FORWARD.
AN ASSISTANT SHOULD HOLD DOWN THE ANKLES.
B.SLOWLY LOWER THE BODY WHILE RESISTING THE URGE TO FALL FORWARD. IF FALL CANNOT BE CONTAINED,
RELAX HAMSTRINGS AND USE ARMS AND HANDS TO BREAK THE FALL. REPEAT WITH STARTING POSITION.
EXERCISE TIP AND CAUTION: DO NOT BEND HIPS DURING EXERCISE.
39
MUSCLES THAT MOVE THE TRUNK
THE CORE MUSCLES
The core technically refers to the gen-

eral body sans the arms and the legs. The
core muscles include the rectus abdominis,
internal and external obliques and erector
spinae. These muscles are responsible for
movement of the trunk in the three anatomi-
cal planes namely, coronal (side to side), sag-
ittal (forward and backward) and transverse
(rotation).
Another function of the core is to maintain a desired position

by aligning the skeleton while resisting force.
Photos from: /commons.wikimedia.org
Photos from: /commons.wikimedia.org

Photo from: www.defense.gov. Licensed

Photo from: www.flickr.com under Public Domain via Wikimedia Photos from: /commons.wikimedia.org
40
RECTUS ABDOMINIS
This muscle group is commonly known as the abdominals or the “abs”. It is a
paired muscle that is found running vertically on the front wall of the abdomen. The main
function of this muscle is to flex the upper torso such as in sitting up and in bending the
sagittal plane. It is also important in positions that need holding one’s posture.
GYM EXERCISES FOR THE RECTUS ABDOMINIS
1. ROMAN CHAIR CRUNCHES - This exercise concentrates on strengthening of the rectus abdominis, while improving
stability of hamstrings and erectus spine.
PROCEDURE:
A. SIT ON THE CHAIR AND HOOK ANKLES IN THE FOOT BAR. LEAN BACK UNTIL BODY IS PARRALEL OR NEAR PAR-
RALEL THE FLOOR. ARMS SHOULD BE ACROSS THE CHEST.
B. SLOWLY CRUNCH THE ABDOMINALS TO RETURN TO STARTING POSITION
EXERCISE TIP AND CAUTION: DO NOT HYPER EXTEND THE BACK. KEEP ARMSACROOSCHETTHROUOUT THE DURATION
OF THE EXERCFISE (ARMS MUST NOT AID BODY IN “SITTING UP”).
41
RECTUS ABDOMINIS...
NON-GYM VARIATIONS FOR RECTUS ABDOMINIS
1. CRUNCHES - This exercise concentrates on strengthening of the rectus abdominis, while improving stability of ham-
strings and erectus spine.
PROCEDURE:
A. LIE DOWN WITH KNEES BENT, WITH BOTH FEET PLANTED ON THE FLOOR, AND WITH ARMS (PALMS FACING
DOWNWARDS) EXTENDED ON THE SIDE.
B. LIFT SHOULDER BLADES UP BY FLEXING UPPER TORSO WITH THE PALMS SLIDING BY 3-5 INCHES ON THE
FLOOR. RETURN SLOWLY TO STARTING POSITION
EXERCISE TIP AND CAUTION: DO NOT SIT ALL THE WAY UP
42
RECTUS ABDOMINIS...
2. V-Pumps - This exercise concentrates more on the lower portion of rectus abdominis.
PROCEDURE:
A. SIT DOWN WITH LEGS ELEVATED AND KNEES AS CLOSE TO THE LEGS AS POSSIBLE. PLANT BOTH HANDS ON
THE FLOOR AS SUPPORT FOR THE DURATION OF THE EXERCISE.
B. AS THE LEGS EXTEND, LEAN BACK THE BODY. RETURN TO POSITION AND REPEAT.
EXERCISE TIP AND CAUTION: THE LEG EXTENSION AND BODY LEANING SHOULD ALWAYS BE SIMULTANEOUS. DO THE
EXERCISE IN A CONTROLLED MOVEMENT. AVOID JERKING OR KICKING.
43
RECTUS ABDOMINIS...
3. PLANK - This exercise develops static endurance and is helpful for sports where balance is needed or where body con-
tact needs to be absorbed.
PROCEDURE:
A. LIE FACEDOWN WITH ELBOWS BENT, HANDS POSITIONED JUST IN FRONT OF THE SHOULDERS AND FEET ON
TOES.
B. LIFT BODY UP IN A STRAIGHT PLANE USING THE ELBOWS AND TOES AS SUPPORT AND HOLD FOR A DESIRED
NUMBER OF SECONDS.
EXERCISE TIP AND CAUTION: IMAGINE THAT YOU ARE STANDING WITH A STRAIGHT BODY TO HELP STRAIGHTEN THE
POSITION DURING EXERCISE.
44
INTERNAL AND EXTERNAL OBLIQUES

This muscle group is located at the sides of the abdomen. The prime function of
this muscle is to flex the body sideward such as bending in the coronal plane and to as-
sist in trunk flexion and rotation. It is also important in positions that need holding the
posture.
GYM EXERCISES FOR THE OBLIQUES
1. SIDE BENDS - This exercise focuses on the power in trunk side flexion. This is very helpful for sports with trunk move-
ments such as racket sports or throwing events.
PROCEDURE:
A. HOLD A DESIRED DUMBBELL WEIGHT ON ONE HAND. THE OPPOSING HAND MUST BE PLACED AT THE NAPE
FOR BALANCE.
B. BEND TORSO ON THE SIDE HOLDING THE DUMBBELL. BEND AT MAXIMUM RANGE OF MOTION AND SLOWLY
PULL THE WEIGHT UP UNTIL STANDING UPRIGHT AGAIN.
EXERCISE TIP AND CAUTION: THE BENDING MOTION MUST BE DONE IN ONE PLANE ONLY.
45
INTERNAL AND EXTERNAL OBLIQUES...
NON-GYM VARIATIONS FOR OBLIQUES
1. PLANTING RICE - This exercise improves dynamic endurance of the obliques.
PROCEDURE:
A. SIT ON THE BUTTOCKS WITH THE KNEES BENT AND FEET SUSPENDED. USE UPPER TORSO TO BALANCE AND
HOLD THIS POSITION.
B. TWIST TORSO TO ONE SIDE SO THAT THE HANDS CAN TOUCH THE FLOOR. TWIST TORSO TO MAXIMUM RANGE
OF MOTION
EXERCISE TIP AND CAUTION: AVOID EXTENDING ARMS AND SHOULDERS TO REACH THE FLOOR ON THE TWIST.
46
INTERNAL AND EXTERNAL OBLIQUES...
NON-GYM VARIATIONS FOR OBLIQUES
2. SIDE PLANK - This exercise promotes static endurance and stability. It also tones the obliques.
PROCEDURE:
A. LIE STRAIGHT ON ONE SIDE.
B. PROP THE BODY UP WITH THE FOREARM AND THE SIDE OF THE FEET. MAINTAIN A STRAIGHT BODY AND HOLD
FOR DESIRED NUMBER OF SECONDS.
EXERCISE TIP AND CAUTION: IMAGINE THAT YOU ARE STANDING WITH A STRAIGHT BODY TO HELP STRAIGHTEN THE
POSITION DURING EXERCISE.
47
ERECTOR SPINAE
This muscle group runs from the lower back to the upper back. The prime function
of this muscle group is to extend the vertebral column thus straightening the back. This
is important for keeping a correct posture and aids in side to side rotation.
GYM EXERCISES FOR THE ERECTOR SPINAE
1. SEATED GOOD MORNINGS - This exercise works on the strength and stability of the erector spinae.
PROCEDURE:
A. SIT ON THE EDGE OF A BENCH WITH KNEES BENT AND FEET APART. PLACE BARBELL AT THE BACK OF THE
SHOULDERS.
B. KEEPING THE BACK STRAIGHT, BEND TORSO FORWARD WITH MAXIMUM RANGE OF MOTION. THEN, SLOWLY
RAISE THE TORSO UNTIL IN AN UPRIGHT POSITION.
EXERCISE TIP AND CAUTION: ALWAYS FOCUS EYES FORWARD FOR THE DURATION OF EXERCISE TO AVOID DIZZYNESS.
48
ERECTUS SPINAE...
GYM EXERCISES FOR THE ERECTUS SPINAE
2. BACK EXTENSION - This exercise improves the strength and endurance of the erector spinae, which is essential to
protect the body from lower back pains and injuries.
PROCEDURE:
A. POSITION THE BODY ON THE ROMAN CHAIR IN SUCH A WAY THAT THE THIGHS ARE IN CONTACT WITH THE
PADDED AREA, THE UPPER TORSO IS FULLY EXTENDED AND HANGING OUTWARDS WHILE THE ANKLES ARE HOOKED ON
THE FOOT BAR FOR SUPPORT.
B. WITH HANDS ON THE NAPE FOR BALANCE, SLOWLLY LOWER THE WHOLE BODY AS FAR AS POSSIBLE THEN LIFT
BACK AT STARTING POSITION.
EXERCISE TIP AND CAUTION: MAKE SURE THAT THE BACK DOES NOT HYPER EXTEND WHEN GOING BACK UP TO START-
ING POSITION.
49
ERECTOR SPINAE...
NON-GYM VARIATIONS FOR ERECTUS SPINAE
1. BRIGDE - This exercise improves the static endurance and flexibility of the erector spinae. It is both a preventive and
rehabilitative measure for back pains and injuries.
PROCEDURE:
A. LIE ON THE BACK WITH HANDS AT THE SIDE, KNEES BENT AND FEET ON THE FLOOR.
B. PUSH AGAINST THE HEELS AND RAISE HIPS TO CREATE A STRAIGHT PLANE FROM KNEES TO SHOULDER. HOLD
POSITION FOR A DESIRED NUMBER OF SECONDS.
EXERCISE TIP AND CAUTION: AVOID ARCHING THE BACK
50
MUSCLES THAT MOVE THE SHOULDER JOINT
THE SHOULDER JOINT
The shoulder joint is the part of the body

where the upper arm and the shoulder blades
meet. This joint has the greatest range of mo-
tion of any that is found in the human body. It
allows movements such as shoulder elevation
(shrugging up,) depression (shrugging down),
abduction (pushing shoulders forward), adduc-
tion (pushing shoulders backwards), arm flex-
ion (raising arms forward), arm extension
(raising arm backwards) arm abduction
(raising arms to the sides) arm adduction
(crossing arms in front) and circumduction Photo from: /commons.wikimedia.org
(rotating arms). The multiple movements of
the shoulder is possible by the activation of several muscles. These muscles are
the pectoralis major and minor, latissimus dorsi, deltoids, rotator cuff
Photo from: www.everkinetic.com

Photo from: www.everkinetic.com
Photo from: www.cnx.org
51
PECTORALIS MAJOR AND MINOR

This muscle group is commonly known as the chest muscles. Aside from protect-
ing the shoulders from injuries and assisting in breathing, these muscle groups are re-
sponsible for arm flexion and adduction. The pectoralis figure is prominently used in
pushing, throwing and lifting tasks.
GYM EXERCISES FOR THE PECTORALIS
1. BENCH PRESS - This exercise is good for building size, strength, power and endurance of the pectoralis muscle.
PROCEDURE:
A. LIE WITH BACK FLAT ON THE BENCH AND FIND THE POSITION WHERE EYES ARE DIRECTLY UNDER THE BAR.
GRAB THE BAR AT AN EVEN DISTANCE WITH THE HANDS POSITIONED JUST A LITTLE WIDER THAN THE SHOULDER.
B. LIFT BAR AND LOWER AS CLOSE TO THE CHEST AS POSSIBLE. THEN, LIFT UP BY EXTENDING THE ARMS WITH-
OUT LOCKING THE ELBOWS.
EXERCISE TIP AND CAUTION: AVOID ARCHING THE BACK AND LOCKING OF ELBOW JOINT FOR EVERY REPETITION.
52
PECTORALIS MAJOR AND MINOR...
2. INCLINED PRESS - This exercise is similar to the bench press but emphasizes more on the upper part of the chest.
PROCEDURE:
A. LIE INCLINED ON THE BENCH AND WITH THE HANDS POSITIONED JUST A LITTLE WIDER THAN THE SHOULDER.
B. LIFT BAR AND LOWER AS CLOSE TO THE CHEST AS POSSIBLE. THEN, LIFT UP BY EXTENDING THE ARMS WITH-
EXERCISE TIP AND CAUTION: A SPOTTER IS HIGHLY SUGGESTED IN GETTING AND RETURNING THE BAR.
53
3. DUMBBELL FLY - .This exercise focuses on the power of chest for efficient adduction and abduction. It is beneficial for
athletes engaging in racket sports, throwing events and martial arts.
PROCEDURE:
A. LIE ON THE BENCH WITH HANDS GRIPPING DUMBBELLS ABOVE THE CENTER OF THE CHEST.
B. LOWER DUMBBELLS TO EACH SIDE AS FAR AS POSSIBLE, KEEPING THE ELBOW ANGLE CONSISTENT. BRING
DUMBBELLS BACK TO STARTING POSITION.
EXERCISE TIP AND CAUTION: DO NOT LOCK ELBOWS AT ANY POINT OF THE EXERCISE.
54
NON-GYM VARIATIONS FOR PECTORALIS
1. PUSH-UPS - This exercise primarily works on strength and power of the pectoralis major but involves almost the whole
body as stabilizers.
PROCEDURE:
A. LIE FACEDOWN WITH HANDS BESIDE SHOULDER, PALMS ON THE FLOOR AND FINGERS FACING FORWARD, AND
TOES IN CONTACT WITH THE FLOOR.
B. LIFT BODY BY STRAIGHTENING THE ARMS. RETURN TO STARTING POSITION BY BENDING ARMS UNTIL CHEST IS
AS CLOSE TO THE FLOOR AS POSSIBLE.
EXERCISE TIP AND CAUTION: A MODIFIED PUSH-UP CAN BE DONE BY ANCHORING THE KNEES INSEAD OF TOES TO THE
FLOOR. THIS WILL RESULT IN A LESSER LOAD FOR THE UPPER BODYMUSCLES
55
NON-GYM VARIATIONS FOR PECTORALIS
2. SHUFFLE PRESS - This exercise is a variation of the push up which trains the endurance of the stabilizers while challeng-
ing the pectoralis muscles. This is also utilized in parts of anaerobic training
PROCEDURE:
A. BEGIN IN THE PUSH UP STARTING POSITION.
B. MOVE RIGHT HAND AND RIGHT FOOT SIMULTANEOUSLY TO THE LEFT SO THAT BOTH HANDS AND FEET ARE
NEXT TO EACH OTHER.
C. MOVE LEFT HAND AND FEET TO THE LEFT TO RETURN TO STARTING PUSH UP POSITION.
D. PERFORM A PUSH UP. THEN REPEAT INTRUCTIONS MOVING TO THE OPPOSITE DIRECTION
EXERCISE TIP AND CAUTION: KEEP THE BODY IN A STRAIGHT PLANE EVEN WHEN MOVING FROM SIDE TO SIDE. AVOID
LIFTING BUTTOCKS.
56
LATISSIMUS DORSI
This muscle is located at the lower side of the back, at each side of the middle ver-
tebra. The prime function of this muscle is to adduct, extend and internally rotate the
arm. This muscle is utilized for tasks with movements such as pulling and winding up.
GYM EXERCISES FOR THE LATISSIMUS DORSI
1. LAT PULL DOWN - This is a good exercise for sports with a lot of arm movements such as basketball, volleyball and
rowing events.
PROCEDURE:
A. GRASP THE BAR SLIGHTLY WIDER THAN SHOULDER WIDTH APART. SIT AND PULL THE BAR DOWN TO CHEST
LEVEL.
B. EXTEND THE ARMS WITHOUT LOCKING THE ELBOWS TO LOWER THE WEIGHT THEN PULL THE BAR DOWN
AGAIN TO CHEST LEVEL.
EXERCISE TIP AND CAUTION: PULLING THE BAR DOWN BEHIND THE HEAD CAUSES UNECESSARY STRESS TO THE SHOUL-
DER JOINT AND IS A RISK FOR NECK INJURIES.
57
LATISSIMUS DORSI...
2. BENT OVER ROWS - This exercise targets most of the muscles of the back. It is beneficial for sports or tasks that re-
quire bending, pulling and lifting.
PROCEDURE:
A. WITH A STABLE SHOULDER-WIDTH STRIDE, GRASP BAR EVENLY AND STAND UP. SLIGHTLY BEND THE KNEES
AND BEND TORSO FORWARD UNTIL BAR IS SLIGHTLY BELOW THE KNEES.
B. KEEPING THE BACK STRAIGHT AND THE CHEST OUT, PULL BAR TO THE STOMACH. SLOWLY RETURN TO START-
ING POSITION AND REPEAT MOVEMENT.
EXERCISE TIP AND CAUTION: NEVER CURVE OR HUNCH THE BACK AND LOCK THE KNEE JOINTS IN ANY POINT OF THE
EXERCISE.
58
LATISSIMUS DORSI...
3.SINGLE ARM ROWS - This exercise targets the latissimus dorsi while engaging other back and arm muscles as stabi-
lizers. It is a good work out for tasks or sports which involve pulling and gripping such as judo, aikido and rowing events.
PROCEDURE:
A. POSITION KNEE AND HAND ON A BENCH SO THAT THE BACK IS STRAIGHT. STABILIZE THE POSITION WITH THE
OTHER LEG PLANTED TO THE FLOOR. GRASP A DUMBBELL WHILE ARM IS AT FULL EXTENSION.
B. PULL UP DUMBBELL UNTIL ELBOW IS SLIGHTLY HIGHER THAN THE BACK. SLOWLY LOWER DUMBBELL WITH
ARMS AT FULL EXTENSION WITHOUT LOCKING THE ELBOWS.
EXERCISE TIP AND CAUTION: KEEP THE TORSO STATIONARY WHILE PERFORMING THE EXERCISE
59
LATISSIMUS DORSI...
NON-GYM VARIATIONS FOR LATISSIMUS DORSI
1. DOOR ROW - This exercise mimics the rowing exercises with use of body weight,
PROCEDURE:
A. STAND AND POSITION FEET WITH THE OPENED DOOR IN BETWEEN. GRAB THE DOOR KNOBS ON EACH SIDE OF
THE DOOR. SLIGHTLY BEND THE KNEES AND LEAN BACK UNTIL ARMS ARE STRETCHED OUT.
B. BEND ARMS TO PULL WHOLE BODY UNTIL THE CHEST IS AS CLOSE TO THE DOOR AS POSSIBLE. BRING BODY
BACK TO STARTING POSITION BY EXTENDING ARMS SLOWLY.
EXERCISE TIP AND CAUTION: THE POSITION OF FEET WILL INCREASE OR DECREASE THE INTENSITY OF EXERCISE. THE
FARTHER THE FEET AWAY FROM THE BODY , THE MORE CHALLENGING THE EXERCISE WILL BECOME.
60
DELTOIDS
The deltoids are commonly referred to as the shoulder muscle. It gives the shoul-
ders its rounded contour. The prime function of this muscle is for arm abduction, exten-
sion and rotation.
GYM EXERCISES FOR THE DELTOIDS
1. LATERAL RAISE - This exercise builds on the strength and power of deltoids and utilizes the rotator cuffs as stabilizers.
This is a good exercise for sports or tasks which needs lateral arm extension such as boxing out in basketball and holding
gymnastic poses.
PROCEDURE:
A. STAND WITH A STRIDE THAT HAS ONE FOOT SLIGHTLY INFRONT OF THE OTHER. SLIGHTLY TILT THE TORSO
FORWARD AND HOLD THE DUMBBELLS IN FRONT OF THE CENTER OF THE BODY.
B. WIH ELBOWS BENT AT AROUND 30 DEGREES, LIFT DUMBBELLS UP TO THE SIDE UNTIL SHOULDER, ELBOWS
AND WRIST ARE AT A SINGLE PLANE. LOWER WEIGHTS SLOWLY BACK TO THE CENTER AND REPEAT MOVEMENTS.
EXERCISE TIP AND CAUTION: LIFTING THE WEIGHT HIGHER THAN THE SHOULDER MAY CAUSE EXCESSIVE AND UNECES-
SARY STRESS TO THE JOINT.
61
DELTOIDS...
2. FRONT RAISE - This exercise targets the anterior part of the deltoids. It is beneficial for tasks that requires carrying and
lifting. It is also a good exercise for martial arts or boxing which needs the arms to be constantly raised in front for guarding.
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART AND KNEES SLIGHTLY BENT. HOLD DUMBBELLS IN FRONT OF
EACH THIGH.
B. LIFT DUMBBELLS UP UNTI SHOULDER LEVEL AND SLOWLY LOWER TO STARTING POSITION.
EXERCISE TIP AND CAUTION: DO NOT MERELY SWING THE DUMBBELLS DURING EXERCISE. USE CONTROLLED MOVE-
MENTS.
62
DELTOIDS...
3. UPRIGHT ROWING - This exercise is good for tasks or sports with lifting, dragging and puling movements.
PROCEDURE:
A. STAND WITH FEET SHOULDER WIDTH APART AND KNEES SLIGHTLY BENT. HOLD BARBELLS WITH A NARROW
GRIP IN FRONT OF THIGHS.
B. BEND ELBOWS AND PULL BARBELL UP UNTIL IT IS CLOSE TO THE CHIN AS POSSIBLE. THE SLOWLY LOWER TO
STARTING POSITION.
EXERCISE TIP AND CAUTION: RAISE BARBELL UP UNTIL ELBOWS ARE AT LEVEL WITH SHOULDERS
63
DELTOIDS...
4. SHOULDER PRESS - This exercise is beneficial to sports and tasks with overhead pushing or lifting such as martial arts
and dancing.
PROCEDURE:
A. SIT ON A BENCH AND POSITION EACH DUMBBELL AT EAR LEVEL.
B. KEEPING THE BACK STRAIGHT, LIFT DUMBBELLS UP OVERHEAD, ALLOWING THEM TO COME TOGETHER AT THE
TOP. RETURN SLOWLY TO STARTING POSITION.
EXERCISE TIP AND CAUTION: AVOID ARCHING OR HUNCHING THE BACK THROUGHOUT THE DURATION OF THE EXER-
CISE.
64
DELTOIDS...
5. REVERSE FLY - This exercise targets the posterior side of the deltoids.
PROCEDURE:
A. SIT ON A BENCH AND BEND TORSO SO THAT THE CHEST IS AS CLOSE TO THE KNEES AS POSSIBLE. HOLD DUMB-
BELLS UNDER THE LEGS WITH PALMS FACING EACH OTHER.
B. LIFT ARMS TO THE SIDE UNTIL ELBOWS AND SHOULDER ARE OF THE SAME HEIGHT. SLOWLY LOWER TO START-
ING POSITION.
EXERCISE TIP AND CAUTION: KEEP ELBOWS SLIGHTLY BENTFOR THE DURATION OF THE EXERCISE
65
DELTOIDS...
NON-GYM VARIATIONS FOR THE DELTOIDS
1. ISOMETRIC LATERAL RAISE - This exercise trains for isometric endurance of the lateral part of the deltoids
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART. RAISE ARMS AT THE SIDE AT SHOULDER LEVEL WITH PALMS FAC-
ING DOWNWARDS.
B. HOLD POSITION UNTIL SHOULDER BURN IS FELT.
EXERCISE TIP AND CAUTION: KEEP ARMS AT SHOULDER HEIGHT. IF THE ARMS GO BELOW SHOULDER HEIGHT, STOP THE
EXERCISE.
66
DELTOIDS...
NON-GYM VARIATIONS FOR DELTOIDS
2. ISOMETRIC FRONT RAISE - This exercise trains for isometric endurance of the FRONT part of the deltoids.
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART. RAISE ARMS IN FRONT AT SHOULDER LEVEL WITH PALMS FACING
DOWNWARDS.
B. HOLD POSITION UNTIL SHOULDER BURN IS FELT.
EXERCISE TIP AND CAUTION: KEEP ARMS AT SHOULDER HEIGHT. IF THE ARMS GO BELOW SHOULDER HEIGHT, STOP THE
EXERCISE.
67
DELTOIDS...
NON-GYM VARIATIONS FOR DELTOIDS
3. PIKE PRESS - This exercise is a variation of the push up which puts more work on the deltoids rather than the pectoralis
muscle.
PROCEDURE:
A. ASSUME PUSH UP STARTING POSITION. SLOWLY MOVE FEET TOWARDS THE ARMS SO THAT THE BUTTOCKS GO
UP.
B. BEND ARMS SO UNTIL HEAD IS ALMOST TOUCHING THE FLOOR. PUSH AGAINST THE FLOOR TO STRAIGHTEN
ARMS WITHOUT LOCKING THE ELBOWS.
EXERCISE TIP AND CAUTION: THE HIGHER THE BUTTOCKS ARE, THE MORE CHALLENGING IT IS FOR THE DELTOIDS.
68
ROTATOR CUFF MUSCLES

This muscle group is composed of four muscles that help with the movement of the
arm. The supraspinatus abducts the arm, the infraspinatus and the teres minor ex-
ternally rotates the arm, and the subscapularis internally rotates the arm.
GYM EXERCISES FOR THE ROTATOR CUFF
1. EXTERNAL ROTATOR - This exercise is beneficial for tasks which needs the arm to have a forceful forward rotation such
as throwing or striking. This is an important strengthening method for sports which involve throwing and striking as in
baseball, volleyball ,racket sports and arm wrestling.
PROCEDURE:
A. HOLD DUMBBELL AT EAR LEVEL WITH THE PALMS FACING FORWARD, ANDTHE ELBOWS AT SHOULDER LEVEL.
B. SLOWLY LOWER DUMBBELL FORWARD UNTIL IT REACHES CHEST LEVEL WHILE KEEPING THE ANGLE AND POSI-
TION OF ELBOWS CONSTANT
EXERCISE TIP AND CAUTION: KEEP THE SHOULDER STATIONARY AT ALL TIMES AND AVOID ROTATION.
69
ROTATOR CUFF...
GYM EXERCISES FOR THE ROTATOR CUFF
2. INTERNAL ROTATOR - This exercise works on forcefully turning the arm towards the body. Sports such as the back-
hand strokes of table tennis and ultimate Frisbee often use this movement.
PROCEDURE:
A. HOLD DUMBBELL IN FRONT IN AN ANGLE 30 DEGREES OUTWARD THE CENTER.
B. TURN ARMS TOWARDS THE CENTER, LETTING THE DUMBBELLS MEET.
EXERCISE TIP AND CAUTION: DO NOT POSITION ELBOWS NEAR THE BODY TO ALLOW PROPER MOVEMENT.
70
TRAPEZIUS
This is a large diamond-shaped muscle where the top point is at the base of the
head, the two side points is beside the shoulder blades and the bottom point converges at
the middle of the back. The prime function of the trapezius is for shoulder elevation, de-
pression and rotation. This muscle is also the neck stabilizer.
GYM EXERCISES FOR THE TRAPEZIUS
1. DUMBBELL SHRUGS - This exercise is good for sports or tasks with pulling and lifting movements.
PROCEDURE:
A. STAND STRAIGHT HOLDING DUMBBELLS AT EACH SIDE, WITH ARMS EXTENDED AND PALMS FACING THE TOR-
SO.
B. RAISE SHOULDERS UP AS HIGH AS POSSIBLE. SLOWLY RETURN TO STARTING POSITION.
EXERCISE TIP AND CAUTION: THE ELBOW MUST NOT MOVE TO HELP WITH THE LIFT.
71
TRAPEZIUS...
NON-GYM VARIATIONS FOR TRAPEZIUS
1. SHOULDER BLADE SQUEEZE - This exercise not only conditions the trapezius but is also a common relief for people
with day-long desk jobs.
PROCEDURE:
A. SIT UP STRAIGHT WITH ARMS AT THE SIDE.
B. SLOWLY SQUEEZE THE SHOULDER BLADES TOGETHER FOR 3-5 SECONDS AND SLOWLY RELEASE. REPEAT FOR
DESIRED NUMBER OF TIMES.
EXERCISE TIP AND CAUTION: FOR A MORE CHALLENGING VERSION, ASK AN ASSISTANT TO CAREFULLY RESIST THE
BACKWARD MOTION OF THE SHOULDERS.
72
MUSCLES THAT MOVE THE ELBOW JOINT
THE ELBOW JOINT
The elbow is the part of the body where the upper

arm and lower arm are connected. The main function
of this joint is to provide flexion and extension of
the lower arm. These movements are important
to the major muscles that are responsible for
almost all hand and arm related tasks such
as lifting, throwing, pulling and pushing.
The major muscles involved in these
movements are the Biceps and Triceps.
73
BICEPS
This muscle is responsible for flexing and supinating (when palms are turned up-
ward) the arm. It is commonly at work in lifting tasks and in supporting weights. It is a
good indicator of upper body functionality in everyday tasks.
GYM EXERCISES FOR THE BICEPS
1. BICEP CURLS - This is a classic exercise for strength training utilized for almost all sporting and fitness conditioning
activities.
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART, KNEES BENT AND HOLD DUMBBELLS AT EACH SIDE WITH PALMS
FACING UPWARDS.
B. LIFT DUMBBELLS UNTIL FOREARM IS VERTICAL. SLOWLY LOWER THE DUMBBELLS AT FULL EXTENSION WITH-
EXERCISE TIP AND CAUTION: DO NOT ALLOW HIPS TO TILT FORWARD AND BACKWARD TO “HELP” IN CARRYING THE
LOAD AS THIS LESSENS THE EFFECTIVITY OF THE EXERCISE.
74
BICEPS...
2. HAMMER CURLS - This exercise is good for building and strengthening the biceps and other minor flexors. It also im-
proves grip strength.
PROCEDURE:
A. STAND WITH FEET SHOULDER-WIDTH APART, KNEES BENT AND HOLD DUMBBELLS AT EACH SIDE WITH PALMS
FACING THE TORSO. HOLD DUMBBELLS AS IF GRIPPING A HAMMER TOOL.
B. LIFT DUMBBELLS UNTIL FOREARM IS VERTICAL. SLOWLY LOWER THE DUMBBELLS AT FULL EXTENSION WITH-
EXERCISE TIP AND CAUTION: A SQUARE BAR MAY ALSO BE USED FOR MORE BALANCE AND STABILITY.
75
BICEPS...
3. CONCENTRATION CURLS - This exercise isolates the biceps and other arm flexors for a more challenging exercise.
PROCEDURE:
A. SIT ON A BENCH WITH THE DUMBBELL POSITIONED BETWEEN THE FEET. LEAN FORWARD, HOLD DUMBBELLS
WITH PALM FACING THE CENTER AND LET THE ELBOW REST AT THE INNER THIGH.
B. LIFT DUMBBELLS UNTIL IT REACHES NEAR SHOULDER LEVEL. PUSH ELBOW AGAINST INNER THIGH TO STABILIZE
THE ARM. SLOWLY LOWER AT FULL EXTENSION WITHOUT LOCKING ELBOWS.
EXERCISE TIP AND CAUTION: PLACE NON-LIFTING HAND ON THE OTHER KNEE TO SUPPORT THE UPPER BODY.
76
BICEPS...
NON-GYM VARIATIONS FOR THE BICEPS
1. ASSISTED ARM FLEX - This exercise mimics the bicep curls with a human assistant acting as the resistor.
PROCEDURE:
A. STAND IN FRONT OF THE ASSISTANT WITH ELBOWS BENT AT 90 DEGREES, FOREARMS IN FRONT AND PALMS
FACING UPWARD.
B. WITH THE ASSISTANT RESISTING THE FORCE, TRY TO LIFT ARMS UNTIL VERTICAL
EXERCISE TIP AND CAUTION: ALWAYS TELL THE ASSISTANCE IF HE/SHE SHOULD INCREASE OR DECREASE RESISTANCE
TO MAXIMIZE EXERCISE EFFECTIVITY AND TO REDUCE THE RISK OF INJURY.
77
TRICEPS
This muscle is responsible for extending and pronating (when the palms are turned
downward) the arm. It is at work in resisting force away from the torso such as throwing
or pushing. It also helps stabilize the forearm for fine motor tasks such as writing and
typing.
GYM EXERCISES FOR THE TRICEPS
1. TRICEP EXTENSION - This exercise is beneficial for improving strength and power in overhead positions in sports such
as tennis, badminton, volleyball and in throwing events.
PROCEDURE:
A. SIT ON A CHAIR WITH BACK SUPPORT. HOLD DUMBBELL WITH BOTH PALMS AGAINST THE PLATE. LOWER
DUMBBELL BEHIND THE HEAD BY FLEXING THE ELBOW.
B. LIFT DUMBBELL OVERHEAD BY EXTENDING ELBOWS. SLOWLY LOWER TO STARTING POSITION.
EXERCISE TIP AND CAUTION: LOWER WEIGHT SLOWLY TO AVOID NECK INJURIES
78
TRICEPS...
2. TRICEP PUSH DOWN - This exercise is beneficial for tasks or sports with a downward push movement such as pushing
levers and dribbling a basketball.
PROCEDURE:
A. STAND IN FRONT OF A CABLE MACHINE WITH ONE FOOT FORWARD FOR STABILITY. GRASP THE BAR WITH A
NARROW GRIP.
B. PUSH BAR DOWN UNTIL IT TOUCHES THE THIGH AND ALLOW THE BAR BACK UP ONLY AT THE FRONT OF THE
STERNUM . (ELBOWS AT A 90 DEGREE ANGLE).
EXERCISE TIP AND CAUTION: KEEP BACK STRAIGHT TO ENSURE THAT TRICEPS ARE TAKING THE LOAD OF THE EXERCISE.
79
TRICEPS...
3. TRICEP KICKBACKS - This exercise is beneficial for movements with underhand wind up such as bowling, billiards and
softball pitch.
PROCEDURE:
A. POSITION KNEE AND HAND ON A BENCH SO THAT THE BACK IS STRAIGHT. STABILIZE THE POSITION WITH THE
OTHER LEG PLANTED TO THE FLOOR. GRASP A DUMBBELL WHILE ARM IS BENT AT 90 DEGREES.
B. KEEP THE ELBOW AT THE SIDE AND EXTEND ARM UNTIL ELBOW IS STRAIGHT BACK. SLOWLY FLEX ARM TO
STARTING POSITION.
EXERCISE TIP AND CAUTION: DO NOT ROTATE TORSO TO “HELP” THE LIFT.
80
TRICEPS...
NON-GYM VARIATIONS FOR THE TRICEPS
1. CHAIR DIPS - This exercise is good for building strength, power and endurance of the triceps by resisting one’s own
body weight.
PROCEDURE:
A. SIT DOWN AT THE EDGE OF A BENCH AND HOLD EDGE WITH BOTH HANDS. LIFT BUTTOCKS AND SLOWLY WALK
FORWARD.
B. SLOWLY LOWER BODY BY BENDING ELBOWS NOT MORE THAN 90 DEGREES. EXTEND ARM WITHOUT LOCKING
ELBOWS TO SUPPORT BODY WEIGHT.
EXERCISE TIP AND CAUTION: DO NOT BEND ELBOWS MORE THAN 90 DEGREES IN THE LOWERING PHASE OF THE EXER-
CISE.
81
MUSCLES THAT MOVE THE WRIST JOINT
THE WRIST JOINT
The wrist is the part of the body where

the lower arm and hands are connected. The
main function of this joint is to provide flexion,
extension, abduction and adduction of the
hand. These movements are important for the
execution of small and fine motor skills involv-
ing the hands. The major muscles involved in
these movements are the flexor carpi ulnaris,
flexor carpi radialis, extensor carpi ulnaris,
and extensor carpi radialis.
82
WRIST FLEXORS AND EXTENSORS

The flexor carpi ulnaris and flexor carpi radialis are responsible for the hand to
bend backwards while the extensor carpi ulnaris and extensor carpi radialis allow the
hand to bend forward. These muscles figure prominently on tasks like revving a motorcy-
cle, playing the piano or striking the keyboard. In sports, this movement can be seen in
the final movements of shooting, throwing, pitching or striking.
GYM EXERCISES FOR THE WRIST FLEXORSAND EXTENSORS
1. WRIST CURLS - This exercise is beneficial for improving power and dexterity in the fine movements involved in sports
such as basketball, volleyball, baseball, softball, and racket sports.
PROCEDURE:
A. SIT ON A BENCH, LET FOREARMS LIE ON THE THIGHS AND HANDS EXTENDING OVER THE KNEES. HOLD THE
BARBELL WITH HANDS FACING UP.
B. LIFT THE BARBELL BY BENDING WRIST SO THAT KNUCKLES ARE POINTING TO THE CEILING.
EXERCISE TIP AND CAUTION: REFRAIN FROM LIFTING THE ELBOWS FOR LEVERAGE.
83
WRIST ABDUCTORS AND ADDUCTORS

The flexor carpi ulnaris and extensor carpi radialis are responsible for the hand to
bend away from the body while the extensor carpi ulnaris and flexor carpi radialis allow
the hand to bend towards the body. These muscles figure prominently on tasks like driv-
ing a car, wiping, waving the hand and other movements that require the hand to move
from side to side. In sports, this movement can be seen in the final movements of angled
striking and throwing.
GYM EXERCISES FOR THE WRIST ABDUCTORS AND ADDUCTORS
1. WRIST SIDE FLEXES - This exercise is beneficial for improving power and dexterity in the fine movements involved in
sports such as table tennis, ultimate Frisbee and altering different pitches in baseball or softball.
PROCEDURE:
A. SIT ON A BENCH, LET FOREARMS LIE ON THE THIGHS AND HANDS EXTENDING OVER THE KNEES. HOLD THE
DUMBBELL WITH HAND FACING DOWN.
B. MOVE THE DUMBBELL BY BENDING WRIST FROM SIDE TO SIDE.
EXERCISE TIP AND CAUTION: USE NON-EXERCISE HAND TO HOLD DOWN THE ELBOW OF THE EXERCISE HAND.
84
SPECIFIC WEIGHT TRAINING PROGRAMS
85
WEIGHT TRAINING PROGRAMS
Essential points in designing a weight training program
A weight training program is a set of weight training exercises designed to

meet a specific goal. The program should start with a principle. The principle is
the reason why weight training is done. It can range from a basic conditioning
needs to advanced goals as massing up. Sometimes, an individual can have dif-
ferent principles for a specific muscle group depending on what he or she
wants.
Muscle identification is a must for planning a weight training program.
It is almost impossible and it is equally unwise to target all the muscle groups
in a single weight training session. Therefore, planning and keeping track of
targeted muscles are important for an effective weight training program.
The next step in designing a program is to determine the right sequenc-
ing method. This refers to how the exercises are arranged for an effective goal-
oriented program. The intensity of exercises can be adjusted based on the se-
quencing method.
The lifting method is another important component in a weight training
program. The differences in the pace of the lifts (determined in seconds), grants
different effects to the muscles being worked on.
The load, the repetition and the sets are the final components of an ef-
fective weight training program. These should always be monitored for purposes
of progressive overloading for continued improvement and goal realization.
86
WEIGHT TRAINING PROGRAMS : CIRCUIT TRAINING PROGRAM
Circuit Training Program
A circuit training program is a weight training program that involves sta-

tions which target alternating muscle groups of the body. The principle behind this
training method is for overall conditioning. There would be minimal or no hypertro-
phy because of starter low load. The lifting method required is dynamic lifting
(one second for the primary motion, one second for the secondary motion). Further-
more, this program is appropriate for beginners because of the following reasons:
1. Circuit Training program is time-limited

- This means that, primarily, there is no target repetition for each exer-
cise. The novice weight trainer is only given a specific number of seconds (usually
30 seconds) to perform a comfortable number of repetition. There is no pressure to
execute a certain amount of repetition.
2. Circuit Training program gives sufficient rest to active muscles

- A beginner’s Circuit Training program has an exercise sequence that
alternates upper, core and lower muscle groups. After working out active muscles
in a certain region of the body, the next station targets a muscle that is far from
that prior muscle. In this manner, the prior muscle recovers while another muscle
is being worked on.
3. Circuit Training program gives sufficient time interval for aerobic and
anaerobic recovery
- It is recommended that a Circuit Training program be done with a
partner/spotter. Partners can alternate on the exercise for 30 seconds each. This
will give enough time for the other to recover for the next station.
87
SAMPLE CIRCUIT TRAINING PROGRAM:

PROGRAM: Circuit Training Program
PRINCIPLE: Overall Conditioning
LIFTING METHOD: Dynamic Lifting
SEQUENCE METHOD: Alternating Muscle Groups

LOAD, SETS, REPS: Starting Load, any number of repetition for 30 seconds
MUSCLE STATION BODY REGION LOAD AND REPS
Pectoralis 1. Bench Press Upper Starter load/ any
Quadriceps 2. Leg press Lower Starter load/ any
Latissimus Dorsi 3. Lat Pull Down Upper Starter load/ any
Hamstrings 4. Leg Curls Lower Starter load/ any
Biceps 5. Bicep Curls Upper Starter load/ any
Obliques 6. Planting Rice Core Body weight/any
Triceps 7. Tricep Extension Upper Starter load/ any
Rectus Abdominis 8. Plank Core Body weight/ 30 sec
Notes: 1. Vary the muscles or exercises in the next circuit training session.
2. Another circuit can be done after sufficient rest and water break.
88
Strength-Based Circuit Training Program
A strength-based circuit training program is a regular circuit training program with an ad-
justment in the load. Improvement of muscle strength calls for the ability to resist a heavier load. As
the novice weight trainer perfects the forms in the exercises and can execute a high number of repe-
titions in 30 seconds, it is now time to design a more intense program for continued development.
The strength based circuit training program calls for lifting heavier loads but does not demand to
match the high number of repetition. An additional 5-10 lbs can be added to the large muscle start-
ing load while 2.5-5 lbs can be added to small muscle exercises. After this program, muscles would
be strained and fatigue even with lesser number of reps.
Note Large muscles: Pectorlis, Latissimus Dorsi, Rectus Abdominis, Erector Spinae, Obliques,
Quadriceps, Hamstrings
Small muscles: Wrist extensor and flexors, Biceps, Triceps, Deltoids, Trapezius, Rotator Cuff,
Gastrocnemius, Soleus, Tibialis Anterior
Power-Based Circuit Training Program
A power-based circuit training program is a regular circuit training program with an adjust-
ment in the repetitions. Improvement of muscle power calls for the ability to be more efficient at
work, therefore speed and form are needed for more repetitions. The power-based circuit training
program requires lifting the same load but exceeding the reps of the former circuit session. An addi-
tional 5 or more repetitions can be targeted in the span of 30 seconds. After this program, aerobic
capacity is challenged but muscles would not as strained and fatigued even with more number of
reps.
Note : Power-Based circuit does not utilize isometric exercises
89
WEIGHT TRAINING PROGRAMS : SUPER CIRCUIT TRAINING PROGRAM
Super Circuit Training Program
A super circuit training program is a more intense version of the circuit training as it in-
cludes substations that target either a particular fitness component other than muscular strength,
power and endurance or a particular muscle group. Right after spending 30seconds on a station
assigned for a weight training exercise, a substation will immediately follow for another 30 seconds.
A 1 minute rest interval must be considered before engaging in the next station.
SAMPLE SUPER CIRCUIT TRAINING PROGRAM (CARDIOVASCULAR ENDUR-

ANCE)


reps

reps

reps
SS: jumping jacks
reps
Biceps 5. Bicep Curls Upper Starter load/ any

reps

reps

reps
SS: jumping jacks
Rectus Abdominis 8. Plank Core Body weight/ 30 sec
90
WEIGHT TRAINING PROGRAMS : SUPER CIRCUIT TRAINING PROGRAM
SAMPLE SUPER CIRCUIT TRAINING PROGRAM (SPECIFIC MUSCLE GROUP:

RECTUS ABDOMINIS)



reps

reps

reps
SS: crunches
reps
Biceps 5.Bicep Curls Upper Starter load/ any

reps

reps

reps
SS: crunches
Gastrocnemius and 8. Seated Calf Raise Lower Starter load/ any
soleus reps
Note: If a specific muscle group is targeted, it must not be a regular station in a circuit.
91
WEIGHT TRAINING PROGRAMS : WEIGHT LOSS PROGRAM
Weight Loss Program
The popular belief is that weight training can lead to a huge and bulking physique. But con-
trary to this, a designed weight training program can result to slimming down. True to its title, the
weight loss program targets the actual weight of a person to lessen.
This program applies the principle of maximum caloric expenditure. This means that the
body is prompted to burn as many calories as it can in a single workout. This is done by warming
up with a considerable duration of light aerobic activity such as walking or slow jogging (about 5 to
10 min). The warm up should never deplete the energy as there is still a challenging workout ahead
so it must be done in a controlled intensity.
Because the main target is weight loss, this program offers no hypertrophy. Hypertrophy is
the enlargement of muscles and big muscles are a heavy body component. Thus, big muscle may
translate to fat loss but not to weight loss.
To be able to accomplish this, a weight loss program requires lifting low loads (even lower
than starting load) but with a very high number of repetitions. This makes the muscles work
without going into hypertrophy. Also, the sequencing method of the exercises must be planned for
the program to be effective. A weight loss program targets several large muscle groups first before
a few small muscles. Larger muscles burn more calories than smaller muscles. Dynamic Lifting is
the lifting method used also to avoid hypertrophy. Lastly, a 30 second rest interval only must be
strictly observed in between exercises. This maximizes the body to burn more calories as aerobic
capacity is also challenged.
92
WEIGHT TRAINING PROGRAMS : WEIGHT LOSS PROGRAM
SAMPLE WEIGHT LOSS PROGRAM

PROGRAM: Weight Loss Program
PRINCIPLE: Maximum caloric expenditure
SEQUENCE METHOD: Large muscle groups priority

LOAD, SETS, REPS: Low loads, high reps, 2-3 sets per exercise
MUSCLE EXERCISE SETS LOAD AND REPS
Pectoralis 1. Dumbbell Fly 2-3 Starter load minus 5

-10lbs, 20-25 reps
Quadriceps 2. Step ups 2-3 Body weight, 20-25

reps
Latissimus Dorsi 3. Bent over rows 2-3 Starter load minus 5
Hamstrings 4. Deadlift 2-3 Starter load minus 5
Obliques 5. Side bends 2-3 Starter load minus 5

-10lbs, 20-25 reps
Erector Spinae 6. Back Extension 2-3 Body weight, 20-25
Triceps 7. Tricep Extension 2-3 Starter load minus 5

-10lbs, 20-25 reps
Gastrocnemius and 8. Calf Raise 2-3 Starter load minus 5

soleus -10lbs, 20-25 reps
93
WEIGHT TRAINING PROGRAMS : MUSCLE TONING PROGRAM
Muscle Toning Program
One of the more popular functions of weight training is toning or sculpting the body. The
muscle toning program allows for muscle definition without too much bulking up. To be more visu-
al, think along the bodies of swimmers and professional dancers as opposed to wrestlers or the
heavy MMA fighters. The main principle of muscle toner’s are more of the aesthetics. Physical fit-
ness parameters come only as secondary benefits.
To attain muscle definition, the sequence method of exercise must be well planned. Super-
sets is a common practice in muscle toning. Supersets require two opposing muscle groups a
(anterior and posterior antagonists) one after the other. As an example, the biceps and triceps op-
pose each other. 15 repetitions of bicep curls followed by 15 repetitions of tricep extension makes
up 1 superset for this par of muscles.
This program calls for lifting medium load to medium repetitions. Medium load calls for
an additional 5 to 10 lbs for large muscle groups and 2.5 to 5 lbs for small muscle groups while
dong 12 to 15 controlled repetitions. Together with the lifting method of dynamic lifting, there is a
little amount of hypertrophy in the opposing muscle groups making the skin seem tight and the
muscles more defined sans being bulky.
94
WEIGHT TRAINING PROGRAMS : MUSCLE TONING PROGRAM
SAMPLE MUSCLE TONING PROGRAM

PROGRAM: Muscle Toning Program
PRINCIPLE: Aesthetics or muscle definition
SEQUENCE METHOD: Supersets

LOAD, SETS, REPS: medium loads, medium reps, 2-3 sets per exercise
PAIRED MUSCLES EXERCISE SUPERSETS LOAD AND REPS

Pectoralis Inclined Press 2-3 Starter load plus 5-
10lbs, 12-15 reps
Latissimus Dorsi Bent over rows
Quadriceps Leg extenions 2-3 Starter load plus 5-

10lbs, 12-15 reps
Hamstrings Leg curls
Rectus Abdominis Crunches 2-3 Body weight plus 5

lb plate,12-15 reps
Erector Spinae Back extension
Biceps Bicep Curls 2-3 Starter load minus
5-10lbs, 20-25 reps
Triceps Tricep extensions
Notes: 1.Opposing muscle groups
Pectoralis - Latissimus Dorsi Rectus Abdominis - Erector Spinae
Biceps - Triceps Quadriceps – Hamstrings

Anterior Deltoids - Posterior Deltoids Tibialis Anterior - Gastrocnemius
Wrist Flexors - Wrist Extensors Left Obliques – Right Obliques
2. Train a different set of muscle for another training day
3. The Muscle toning program optimally works for people who have low fat per-
centage. This is a good follow up for the Weight Loss Program
95
WEIGHT TRAINING PROGRAMS : SPORTS SPECIFIC PROGRAM
Sports Specific Program
One of the more functional importance of weight training is for improved athletic perfor-
mance. The principle behind this program is to increase functional strength and power of the
muscles needed for a particular movement in a sport. This yields efficient movement leading to
a ,ore effective performance.
Muscle identification and movement classification are crucial in the design of a sports specif-
ic program. Muscles used, whether active or stabilizers, must be included in the design. Conse-
quently, the movement of this muscle must be mimicked by the weight training exercise.
Both the sequence and lifting methods for this program is challenging but aids in the attain-
ment of the goal. The sequence method of isolation calls for a particular muscle group to be trained
with several types of exercises. Exposure to different exercises works on the purposes of these mus-
cles at certain movements required in the sport. Prolonged exposure trains the muscle’s endurance.
The lifting method paired for the sequence method is blasting. Blasting is composed of a very fast
primary motion (one second) and a slower secondary motion (2-3 seconds). The fast primary motion
refers to the power of the muscle and the slower secondary motion exposes the muscle to more
stress therefore pertains to strength.
This program calls for lifting medium load to medium repetitions. Medium load calls for
an additional 5 to 10 lbs for large muscle groups and 2.5 to 5 lbs for small muscle groups while
dong 12 blasting repetitions. Medium to high Hypertrophy is to be expected especially for athletes
who are constantly performing this type of program.
96
SAMPLE SPORTS SPECIFIC PROGRAM

PROGRAM: Sports Specific Program for Table Tennis
PRINCIPLE: increase strength and power
LIFTING METHOD: Blasting
SEQUENCE METHOD: Isolation

MUSCLES EXERCISE MUSCLE FUNC- SPORT SPECIFIC SETS, LOAD AND

TION MOVEMENT REPS
Rectus Abdominis Plank Stabilizer -stance Body weight plus

5 lb plate,12 reps
Crunches Active -pre-shot execution
Quadriceps Squats Stabilizer -stance Starter load plus 5

-10lbs, 12 reps
Lunges Active -footwork
Deltoids Lateral Raise Stabilizer -levelling of racket to Starter load plus

ball height 2.5-5lbs, 12 reps
Front raise Active
- hitting downwads
Rotator Cuff Internal Rotator Active -hitting forward Starter load plus
2.5-5lbs, 12 reps
External Rotator Active -hitting downward
97
SAMPLE SPORTS SPECIFIC PROGRAM

PROGRAM: Sports Specific Program for Basketball
PRINCIPLE: increase strength and power
LIFTING METHOD: Blasting
SEQUENCE METHOD: Isolation

MUSCLES EXERCISE MUSCLE FUNC- SPORT SPECIFIC SETS, LOAD AND

TION REPS
Quadriceps Squats Active/Stabilizer Jumping and running Starter load plus 5

-10lbs, 12 reps
Leg Press Active
Pectoralis Bench Press Active -chest passing Starter load plus 5

-10lbs, 12 reps
Dumbbell Fly Active -box out and rebound-
ing
Gastrocnemius Calf Raise Active -jumping Starter load plus

2.5-5lbs, 12 reps
Single Calf raise Active -take off for lay ups
Triceps Tricep push Down Active -dribbling Starter load plus
2.5-5lbs, 12 reps
Tricep Extension Active -shooting
98
WEIGHT TRAINING PROGRAMS : MASS SEEKING PROGRAM
Mass Seeking Program
A popular reason for engaging in weight training is to gain muscle mass or to appear bulked
up. The principle behind this program is to attain maximum hypertrophy. Lifting heavy weights
nearing maximal resistance is the backbone of this program.
Developing large muscles can be done with the design of sequence method and lifting meth-
od. The sequence method calls for both isolation and reverse pyramid. Isolation requires for several
exercise to train a specific muscle group while reverse pyramid point to the process where as the
load gets heavier in progressive sets, the repetitions get fewer.
A unique lifting method for this process is the negatives or concentrated lifting. The nega-
tives or concentrated lifting calls for a very slow movement in lifting. Both primary and secondary
motions are allotted 2-8 seconds, depending on the degree of intensity. The prolonged stress on the
muscles create hypertrophy.
This program is coupled with the correct diet. Massive amounts of protein intake is needed
for noticeable results.
99
WEIGHT TRAINING PROGRAMS : MASS SEEKING PROGRAM
SAMPLE MASS SEEKING PROGRAM

PROGRAM: Mass seeking Program
PRINCIPLE: Maximum hypertrophy
LIFTING METHOD: Negatives or Concentrated Lifting
SEQUENCE METHOD: Isolation and reverse pyramid

LOAD, SETS, REPS: as load goes up, reps go down
MUSCLES EXERCISE Reverse Pyramid LOAD AND REPS
Pectoralis Inclined Press 3 1st set: starting load, 12 reps

Bench Press 3 2nd set: starting load plus 10lbs, 10 reps
Dumbbell Fly 3 3rd set: starting load plus 15lbs, 8reps

Quadriceps Leg extensions 3 1st set: starting load, 12 reps
Leg Press 3 2nd set: starting load plus 10lbs, 10 reps
Squats 3 3rd set: starting load plus 15lbs, 8reps
Rectus Abdomis Crunches 3 Body weight plus 5 lb plate, 12 reps

V-pumps 3 Body weight plus 10 lb plate, 10 reps
Plank 3 Body weight plus 15 lb plate, 8 reps

Biceps Bicep Curls 3 1st set: starting load, 12 reps
Hammer Curls 3 2nd set: starting load plus 5lbs, 10 reps
Concentration Curls 3 3rd set: starting load plus 10lbs, 8reps
100
WEIGHT TRAINING PROGRAMS : NEEDS BASED PROGRAM
With the knowledge of the different muscle, function and movement, an individual can
design his/her own program depending on the needs.
Ex: An individual wants to:
A. Improve core strength
B. Increase lower body muscle size
C. Tone upper body
Needs Based Program:

MUSCLES EXERCISE SEQUENCE LIFTING SETS, LOAD AND
METHOD REPS
METHOD
Erector Spinae Back Extension Isolation Blasting Starter load plus 5
-10lbs, 12 reps
Seated good morn- 3 sets
ing
Rectus Ab- Crunches Isolation Blasting Bodyweight plus

dominis 5-10lbs, 12 reps
V-pumps 3 sets
Gastrocnemius Calf Raise Isolation and Negatives 1st set: starting

Reverse Pyramid load, 12 reps
Seated Calf Raise
2nd set: starting
load plus 5lbs, 10
Hamstrings Deadlift reps
Leg curls 3rd set: starting
load plus 10lbs,
Triceps Tricep push Down 3 Supersets Dynamic lifting Starter load plus
2.5-5lbs, 12 reps
Biceps Hammer Curls
101
APPENDIX: GLOSSARY
ABDUCTION - movement away from the center of the body
ACTIVE MUSCLES - muscles that contract to create the movement for the exercise
ADDUCTION - movement away from the center of the body
CORONAL PLANE - divides the body into the front and the back
DEPRESSION - movement in a direct upward motion
DORSIFLEXION - movement of ankle so toes point upward

ELEVATION - movement in a direct upward motion
EXTENSION - movement that increases the angle between two body parts
FLEXION - movement that decreases the angle between two body parts
FUNCTIONAL STRENGTH - the ability to resist external and internal forces in the performance of
tasks for daily survival and purpose
HYPERTROPHY - increase in muscle size and volume
LOAD - the weight that is going to be resisted in an exercise

MUSCLE ENDURANCE - a physical fitness parameter that refers to the ability of muscle to perform
heavy physical work continuously for an extended period of time
MUSCLE POWER - a physical fitness parameter that refers to the rate of work that can be done
MUSCLE STRENGTH - a physical fitness parameter that refers to the ability of the muscle to exert
maximal force against a resistance
PLANTAR FLEXION - movement of ankle so that toes point downward
PRIMARY MOTION - the phase of the weight training exercise where the movement to counteract
the load is done
REPS - number of times to perform an exercise
SECONDARY MOTION - the phase of the exercise when the active muscles relax to return to start-
ing position.
SETS - number of times a grouped exercise is repeated

SAGITTAL PLANE - divides the body into the left and right sides
STABILIZERS - muscles that contract for a desired body position to be held

TRANSVERSE PLANE - divides the body into the upper and lower parts
WEIGHT TRIANING - a type of exercise that requires exertion of dynamic or static force against
equipment such as free weights, machines or to one’s own body for the purpose of conditioning
and strengthening the different muscle
102
APPENDIX: RESOURCES
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103
APPENDIX: RESOURCES
REFERENCES
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author: Frank Kovalchek
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media/File:Trikonasana_Yoga-Asana_Nina-Mel.jpg
https://commons.wikimedia.org/wiki/File:Dimitrij_Ovtcharov_-
_Ko_Lai_Chak_2008.jpg#/media/File:Dimitrij_Ovtcharov_-_Ko_Lai_Chak_2008.jpg
https://commons.wikimedia.org/wiki/File:Darren_Appleton.jpg#/media/
File:Darren_Appleton.jpg
104
APPENDIX: RESOURCES
REFERENCES
https://commons.wikimedia.org/wiki/File:Defense.gov_News_Photo_120322-M-PH863
-005_-
_U.S._Marine_Corps_Lance_Cpl._Leobardo_Nunez_provides_security_during_a_census_
patrol_through_a_village_near_Khan_Neshin_Afghanistan_on_March_22.jpg#/media/
File:Defense.gov_News_Photo_120322-M-PH863-005_-
_U.S._Marine_Corps_Lance_Cpl._Leobardo_Nunez_provides_security_during_a_census_
patrol_through_a_village_near_Khan_Neshin_Afghanistan_on_March_22.jpg
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(http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons
http://cnx.org) [CC BY 3.0 (http://creativecommons.org/licenses/by/3.0)], via Wiki-

media Commons
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mons
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(http://creativecommons.org/licenses/by/3.0)],viaWikimediaCommons
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https://www.flickr.com/photos/barretthall/2879585030
author:popofatticus
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https://pixabay.com/en/training-preparation-warm-up-men-261179/
https://www.flickr.com/photos/nlann/8351364105
author: Nicolas Lannuzel
105

4weight Training Manual

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Acquisition of Functional Strength:

A Reference Manual for P.E. 2 Basic Weight Training Students,

P.E. 1 Foundations of Physical Fitness Students

and University Student Athletes

MARIE TONI A. SALANGSANG

AUGUST 2014-JULY 2015

P.E. 1 Foundations of Physical Fitness Students and University Student Athletes

Francis Joseph Lopena

Ron Joseph Relador

Mr. Ryan Villanueva

Mrs. Elvira Garcia

Ms. Sonia Salud

The acquisition of functional strength is essential to maintain a high quality

Photo from: www.pixabay.com

Functional Strength is the ability to resist external and internal forces

Weight training is a type of exercise that requires exertion of dynamic or stat-

1. Increase Muscle Strength and Endurance thus increasing

Muscle Strength is the ability of the muscle to exert maximal

Photo from: en.wikipedia.org/wiki

Simple physiological actions such as standing up and walking to

2. Increase in Lean Muscle Mass while Decreasing Fat Percentage

Weight training facilitates muscle hypertrophy while burning off excess

Photo from www.nytimes.com Photo from www.eonline.com

3. Improves Physique and Posture

4. Improves Athletic Abilities

Playing sports demands a high amount of physical effort. Ath-

Photo from: www.flickr.com Photo from: www./en.wikipedia.org

Photo from: www.flickr.com

Weight Training is a physically demanding and a highly intense exer-

1. Warm Up and Stretch before any Weight Training activity.

2. Breathe Properly: Exhale on primary movement and inhale on secondary move-

Simple exercises and proper breathing

Inhale on primary Exhale on secondary Inhale on primary Exhale on secondary

3. Choose an appropriate load for each exercise

4. Never lock joints in any exercise

Photo from: /commons.wikimedia.org

5. Have appropriate instruction and support in weight training activities

Photo from: www./en.wikipedia.org

Photos in this page from: "Medical gallery of Mikael Hägg-

Photo from: www.pixabay.com

MYTH 1: WEIGHT TRAINING CAN STUNT GROWTH

The structural growth of an indi-

Photo from: /commons.wikimedia.org

Photo from www.musclemeasure.com

MYTH 2: WEIGHT TRAINING WILL ALWAYS LEAD TO BULKING UP

Photo from: /commons.wikimedia.org

Photo from: www./en.wikipedia.org

MYTH 3: WEIGHT TRAINING CAN CAUSE JOINT PROBLEMS

Muscles protect and stabilize

MYTH 4: WEIGHT TRAINING CAN CAUSE HIGH BLOOD PRESSURE

A correct program and an

MYTH 5: WEIGHT TRAINING CAN ONLY BE DONE IN GYMS

This perhaps is the biggest myth of

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THE ANKLE JOINT

These movement are im-

Photo from: https://en.wikipedia.org

These movement are important for physi-

Photo from: https://en.wikipedia.org

Photo from: http://www.anatomyfacts.com

GASTROCNEMIUS AND SOLEUS

GYM EXERCISES FOR GASTROCNEMIUS AND SOLEUS

EXERCISE TIP AND CAUTION: DO NOT BEND KNEES OR HIPS