HEALTH 11

LESSON 1.2 | Movement is Life: The Essentials of a Sound Training Program

“Lack of activity destroys the good condition of every human being, while movement and
methodical physical exercise save it and preserve it.”
- Plato

Components of a Sound Physical Fitness Training Programs

1. Core Strength. Anti-flexion, anti-extension and anti-rotation movement.
2. Power Strength. Makes an individual move abruptly and faster and develop the total body
power.
3. Knee Dominant. Lower body pushing exercises such as squats (Single leg and double leg)
4. Hip Dominant. Lower-body pulling exercises, that focus more on the hip area.
5. Horizontal Press. Upper body exercises, such as push-ups.
6. Vertical Press. Overhead presses.
7. Horizontal Pull. Rowing motions that are more on pulling.
8. Vertical Pull. Pulling exercises, such as chin-ups.

Designing a sound fitness training program requires great consideration. Do not include
exercises in your program just because it is done by some well-known athlete. Individuals
respond to stimulus differently. Make sure to balance everything. Try to put in a ratio of 1:1 like
pushing and pulling.

Keep in mind that a sound physical fitness program aims to reduce injuries, improve
performance, and enhance quality of life. Therefore, it must be based on the results of physical
assessments or tests,