Professional Documents
Culture Documents
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:
Dominique Publico
4
INTRODUCTION: FEATURES OF THE MANUAL
5
UNDERSTANDING STRENGTH
AND WEIGHT TRAINING
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
9
BENEFITS OF WEIGHT TRAINING
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.
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
BENEFITS OF WEIGHT TRAINING
11
WEIGHT TRAINING GUIDELINES
- 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.
- 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.
12
WEIGHT TRAINING GUIDELINES
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
CORRECT!
13
WEIGHT TRAINING GUIDELINES
- 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.
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
15
WEIGHT TRAINING MYTHS
17
WEIGHT TRAINING MYTHS
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.
20
WEIGHT TRAINING EXERCISES FOR THE
DIFFERENT MUSCLE GROUPS OF THE BODY
21
MUSCLES THAT MOVE 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.
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
23
MUSCLES THAT MOVE THE ANKLE JOINT
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
MUSCLES THAT MOVE THE ANKLE JOINT
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 .
EXERCISE TIP AND CAUTION: START WITH A LOW NUMBER OF REPETITIONS WHILE ALTERNATING THE LEGS
25
MUSCLES THAT MOVE THE ANKLE JOINT
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
26
MUSCLES THAT MOVE THE ANKLE JOINT
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.
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
MUSCLES THAT MOVE THE ANKLE JOINT
TIBIALIS ANTERIOR...
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
29
MUSCLES THAT MOVE THE KNEE JOINT
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.
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
QUADRICEPS...
3. SITTING AGAINT THE WALL - This exercise targets the quadriceps in an isometric manner.
PROCEDURE:
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
MUSCLES THAT MOVE THE KNEE JOINT
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.
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
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
MUSCLES THAT MOVE THE KNEE JOINT
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.
39
MUSCLES THAT MOVE THE TRUNK
40
MUSCLES THAT MOVE THE TRUNK
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.
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.
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
MUSCLES THAT MOVE THE TRUNK
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
42
MUSCLES THAT MOVE THE TRUNK
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
MUSCLES THAT MOVE THE TRUNK
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
MUSCLES THAT MOVE THE TRUNK
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
MUSCLES THAT MOVE THE TRUNK
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
MUSCLES THAT MOVE THE TRUNK
2. SIDE PLANK - This exercise promotes static endurance and stability. It also tones the obliques.
PROCEDURE:
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
MUSCLES THAT MOVE THE TRUNK
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.
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...
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
MUSCLES THAT MOVE THE TRUNK
ERECTOR 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.
50
MUSCLES THAT MOVE THE SHOULDER JOINT
51
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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-
OUT LOCKING THE ELBOWS.
EXERCISE TIP AND CAUTION: A SPOTTER IS HIGHLY SUGGESTED IN GETTING AND RETURNING THE BAR.
53
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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:
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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.
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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.
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
DELTOIDS...
4. SHOULDER PRESS - This exercise is beneficial to sports and tasks with overhead pushing or lifting such as martial arts
and dancing.
PROCEDURE:
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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.
EXERCISE TIP AND CAUTION: KEEP ARMS AT SHOULDER HEIGHT. IF THE ARMS GO BELOW SHOULDER HEIGHT, STOP THE
EXERCISE.
66
MUSCLES THAT MOVE THE SHOULDER JOINT
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.
EXERCISE TIP AND CAUTION: KEEP ARMS AT SHOULDER HEIGHT. IF THE ARMS GO BELOW SHOULDER HEIGHT, STOP THE
EXERCISE.
67
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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
MUSCLES THAT MOVE THE SHOULDER JOINT
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:
EXERCISE TIP AND CAUTION: DO NOT POSITION ELBOWS NEAR THE BODY TO ALLOW PROPER MOVEMENT.
70
MUSCLES THAT MOVE THE SHOULDER JOINT
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.
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.
EXERCISE TIP AND CAUTION: THE ELBOW MUST NOT MOVE TO HELP WITH THE LIFT.
71
MUSCLES THAT MOVE THE SHOULDER JOINT
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:
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
73
MUSCLES THAT MOVE THE ELBOW JOINT
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.
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-
OUT LOCKING THE ELBOWS.
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
MUSCLES THAT MOVE THE ELBOW JOINT
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-
OUT LOCKING THE ELBOWS.
EXERCISE TIP AND CAUTION: A SQUARE BAR MAY ALSO BE USED FOR MORE BALANCE AND STABILITY.
75
MUSCLES THAT MOVE THE ELBOW JOINT
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
MUSCLES THAT MOVE THE ELBOW JOINT
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
MUSCLES THAT MOVE THE ELBOW JOINT
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.
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.
EXERCISE TIP AND CAUTION: LOWER WEIGHT SLOWLY TO AVOID NECK INJURIES
78
MUSCLES THAT MOVE THE ELBOW JOINT
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
MUSCLES THAT MOVE THE ELBOW JOINT
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
MUSCLES THAT MOVE THE ELBOW JOINT
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
82
MUSCLES THAT MOVE THE WRIST JOINT
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
MUSCLES THAT MOVE THE WRIST JOINT
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.
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
86
WEIGHT TRAINING PROGRAMS : CIRCUIT TRAINING PROGRAM
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
WEIGHT TRAINING PROGRAMS : CIRCUIT TRAINING PROGRAM
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
WEIGHT TRAINING PROGRAMS : 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
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.
89
WEIGHT TRAINING PROGRAMS : 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.
90
WEIGHT TRAINING PROGRAMS : SUPER CIRCUIT TRAINING PROGRAM
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
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
93
WEIGHT TRAINING PROGRAMS : 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
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
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
WEIGHT TRAINING PROGRAMS : SPORTS SPECIFIC PROGRAM
97
WEIGHT TRAINING PROGRAMS : SPORTS SPECIFIC PROGRAM
98
WEIGHT TRAINING PROGRAMS : 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
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.
Triceps Tricep push Down 3 Supersets Dynamic lifting Starter load plus
2.5-5lbs, 12 reps
Biceps Hammer Curls
101
APPENDIX: GLOSSARY
ACTIVE MUSCLES - muscles that contract to create the movement for the exercise
CORONAL PLANE - divides the body into the front and the back
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
MUSCLE STRENGTH - a physical fitness parameter that refers to the ability of the muscle to exert
maximal force against a resistance
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.
102
APPENDIX: RESOURCES
REFERENCES
Hoeger and Hoeger. Principles and Labs for Fitness and Wellness, 7th ed.
http://www.teachmeanatomy.info.com/terms-of;movement/.htm
http://www.spineuniverse.com/anatomy/anatomical-planes-body
http://www.nytimes.com
http://www.eonline.comwww.musclemeasure.com
https://www.flickr.com/photos/44534236@N00/2559147324
Owner: faungg
https://pixabay.com/en/weights-lifting-power-female-gym-652484/
https://pixabay.com/en/guy-sports-muscles-model-body-768929/
https://en.wikipedia.org/wiki/Carrying_on_the_head#/media/
File:Mysore_woman_balancing_basket.jpg
http://www.anatomyfacts.com/muscle/anatomyillus.htm
https://en.wikipedia.org/wiki/Soleus_muscle
103
APPENDIX: RESOURCES
REFERENCES
https://www.flickr.com/photos/whyld/2291431383/
Owner: Ulf Liljankoski
https://en.wikipedia.org/wiki/Shortstop#/media/File:Jetershortstop.JPG
https://www.flickr.com/photos/windsortennis/9682632615
"Bench press". Licensed under Public Domain via Wikimedia Commons - https://
commons.wikimedia.org/wiki/File:Bench_press.png#/media/File:Bench_press.png
https://commons.wikimedia.org/wiki/File:Muscles_anterior_labeled.png#/media/
File:Muscles_anterior_labeled.png
http://cnx.org/content/col11496/1.6/
Author: OpenStax College
https://commons.wikimedia.org/wiki/File:Blausen_0597_KneeAnatomy_Side.png#/
media/File:Blausen_0597_KneeAnatomy_Side.png
http://www.public-domain-image.com/free-images/science/medical-science/using-a-
sphygmomanometer-consisting-of-a-pressurized-cuff-encircling-the-patients-right-
upper-arm
https://commons.wikimedia.org/wiki/File:Flexion_Extension_Leg.png
https://www.flickr.com/photos/72213316@N00/5325349079
author: Frank Kovalchek
https://commons.wikimedia.org/wiki/File:Trikonasana_Yoga-Asana_Nina-Mel.jpg#/
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
https://commons.wikimedia.org/wiki/File:Shoulder_joint.svg#/media/
File:Shoulder_joint.svg
https://commons.wikimedia.org/wiki/File:Biceps_%28PSF%29.jpg
https://commons.wikimedia.org/wiki/File:Volleyball_Sprungaufschlag.jpg#/
media/File:Volleyball_Sprungaufschlag.jpg
(http://creativecommons.org/licenses/by/3.0)],viaWikimediaCommons
Osteomyoamare(Ownwork)[CCBY3.0
https://www.flickr.com/photos/barretthall/2879585030
author:popofatticus
http://creativecommons.org/licenses/by-sa/3.0
ByMayeresOwnwork
https://commons.wikimedia.org/wiki/File:Gray424.png#/media/File:Gray424.png
https://pixabay.com/en/training-preparation-warm-up-men-261179/
https://www.flickr.com/photos/nlann/8351364105
author: Nicolas Lannuzel
105