Lesson 1: Muscle and Bone-Strengthening Activities  Isometric contractions
What is Muscle and Bone-Strengthening Activity?
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles and bones to work or hold against an applied force
or weight… Ligaments – bone to bone…. Tendon- muscle to bone and vice
versa
Muscle-strengthening activity also has three components:
•Intensity, or how much weight or force is used relative to how much a person
is able to lift;
•Frequency, or how often a person does muscle strengthening activity; and
•Repetitions, or how many times a person lifts a weight (analogous to duration
for aerobic activity).
What is strengthening muscles?
-Are activities in which groups of muscles work or hold against a force or some
weight.
How can we strengthen our muscles and bones?
-That is, they overload the muscles. Resistance training, including weight
training, is a familiar example of muscle-strengthening activity. Other examples
include working with resistance bands, doing calisthenics that use body weight
for resistance (such as push-ups, pull-ups, and sit-ups), carrying heavy loads,
and heavy gardening (such as digging or hoeing).
-Muscle-strengthening activities count if they involve a moderate to high level of
intensity or effort and work the major muscle groups of the body: the legs, hips,
back, chest, abdomen, shoulders, and arms. Muscle strengthening activities for
all the major muscle groups should be done at least 2 days a week.
What are the parts of the musculoskeletal system?
The parts of the musculoskeletal system are:
•Bones: Bones of all shapes and sizes support your body, protect organs and
tissues, store calcium and fat and produce blood cells. A bone’s hard outside
shell surrounds a spongy center. Bones provide structure and form for your
body. They work with muscles, tendons, ligaments and other connective
tissues to help you move.
•Cartilage: A type of connective tissue, cartilage cushions bones inside your
joints, along your spine and in your ribcage. Firm, rubbery cartilage protects
bones from rubbing against each other. You also have cartilage in your nose,
ears, pelvis and lungs
•Joints: Bones come together to form joints. Some joints have a large range of
motion, such as the ball-and-socket shoulder joint. Other joints, like the knee,
allow bones to move back and forth but not rotate.
•Muscles: Each muscle is made of thousands of stretchy fibers. Your muscles
allow you to move, sit upright and stay still. Some muscles help you run, dance
and lift. You use others to write your name, fasten a button, talk and swallow.
•Ligaments: Made of tough collagen fibers, ligaments connect bones and help
stabilize joints.
•Tendons: Tendons connect muscles to bones. Made of fibrous tissue and
collagen, tendons are tough but not very stretchy.
What is Muscle Strengthening Activity?
-Muscle strengthening activities are exercises in which groups of muscles work
or hold against a force or some weight
 Bone Hypertrophy - The muscles in our body then start to grow
larger and stronger. This stimulation and repair process .
Types of Muscle Contractions
 Isotonic contractions are more familiar to most of us. These
contractions are literally the same as “tone or tension,” when the
muscle shortens and movement occurs.
are contractions in which muscles do not
shorten. They tend to slide, but the muscle is pitted against an
immovable resistance
 Isokinetic contractions are similar to isotonic contractions but the
muscles are exposed to fixed machine with variable degrees of
resistance.
Components of Physical Training
(Principles of Exercise Training)
1. Overload – refers to the amount of exercise that is needed to
improve fitness level. Exercise must be observed in accordance to the
frequency, intensity, time, and type.
FITT Principle
a. Frequency – refers to the number of exercise sessions an individual
performs per week at least 3-5 workouts. The frequency of an exercise
program depends on the current fitness level and the type of activity
performed.
b. Intensity – indicates how hard or difficult the exercise can be
performed. It is important to set a workload that is more challenging than
what one is used to.
c. Time– refers to the duration covered of each exercise session. It is
influenced by the intensity and the type of activity performed.
d. Type¬– Mode of exercise or activity. The type of activity is
influenced by the fitness goal and current fitness level.
2. Progression –states that the body should experience a gradual
increase in workload. If the principle of overload asks “How hard?” then
the principle of progression asks “How soon”?
3. Specificity – states that the body will adapt specifically to the
workload it experienced. It implies that improvements in fitness level will
be limited to the activities that one is performing.
4. Principle of Individuality – states that no two persons are the same
and their rate of adaptation to the same workload differs. This principle
emphasizes the need to create an exercise program that is individual-
specific.
5. Reversibility – it is another way of stating the principle of disuse. If
your energy systems are not utilized, they deteriorate to a level that
matches your level of activity.
What is Bone Strengthening Activity?
Bone growth is stimulated by physical stress brought about by physical
activity.
 Bone Hypertrophy - This consequently stimulates bone tissue,
making it stronger and thicker. Such bone strengthening
activities can increase bone density throughout our skeletal
system.
RESISTANCE TRAINING
 Strength programs – emphasizes in increasing the force
production capability of the muscle.
 Endurance program – is characterized by high repetitions
because it emphasizes on the ability of muscle to resist fatigue.
 Hypertrophy program – emphasizes on increasing muscle size
without being concerned with increasing strength.
 Power program – trains the muscle to increase speed and
explosiveness of movement.
What are other forms of muscle and bone strengthening activities?
Muscle-strengthening
•Games such as tug of war
•Resistance exercises using body weight or resistance bands
•Rope or tree climbing
•Climbing on playground equipment
•Some forms of yoga
Bone-strengthening
•Hopping, skipping, jumping
•Jumping rope
•Running
•Sports that involve jumping or rapid changes in direction
What are some precautions to keep in mind when you’re doing
strengthening activities, like weight training or exercising with resistance
tubes or bands?
If you haven’t done many strengthening activities before:
•Be sure you know how to use exercise equipment properly and safely before
you begin. Have a qualified exercise professional show you the correct
techniques and don’t be afraid to ask questions if you’re not sure of anything.
•Increase the amount of effort slowly so your musces have a chance to adapt
before moving onto anything more difficult. Only do exercises every second
day so your muscles have time to recover.
•To avoid injury, use controlled movements and correct lifting techniques. Ask a
qualified exercise professional if you’re not sure.
•If you’re lifting a heavy weight, have someone with you who can help.
•If you are someone who has balance or coordination difficulties do activities
sitting down. For activities where you have to stand, hold onto a chair for
support.
•If you can’t get up by yourself, don’t do activities on the floor. Only do floor
exercises when someone is around to help you.
•If you feel tired during an activity, take a break.
•If you have high blood pressure:
•Don’t do strengthening activities that involve exerting force above your head.
•Don’t lie on a bench with your head lower than the rest of your body.
•Don’t lift extremely heavy weights.
Lesson 2: Home Workout Program
Sample Beginners Home Workout
Home Workouts provides daily workout routines for all your main muscle
groups and body needs. In just a few minutes a day, you can build muscles
and keep fitness at home without having to go to the gym. No equipment or
coach needed, all exercises can be performed with just your body weight.
Are Home Workout Program effective?
At-home workout programs can be just as effective as gym workouts and you
don't even need a room full of expensive equipment to use them. Providing you
are prepared to put a little time and effort into your workout at home, it can be
just as effective as a gym workout
Bridge
Activate your core and posterior chain (a fancy term for the backside of your
body) with a bridge. This is a great exercise to use as a warmup.
Directions:
1.Lie on your back with your knees bent, feet flat on the floor, and your arms
extended by your sides.
2.Pushing through your feet and bracing your core, raise your bottom off the
ground until your hips are fully extended, squeezing your glutes at the top.
3.Slowly return to the starting position and repeat.
Chair squat
Squat to strengthen your legs and core, which will make everyday movements
easier. Starting with a chair underneath you will help you master proper form.
Directions:
1.Stand in front of the chair with your feet shoulder-width apart, toes pointed
slightly out.
2.Hinging at your hips and bending your knees, lower back and down until your
bottom touches the chair, allowing your arms to extend out in front of you.
3.Push up through your heels and return to the starting position.
Knee pushup/ Modified pushup
A beginner-style pushup, this move will help you build strength before
attempting a standard pushup.
Directions:
1.Get into a high plank position from your knees.
2.Maintaining a straight line from your head to your knees, bend your elbows to
lower yourself down to the ground. Keep your elbows at a 45-degree angle.
3.Push back up to start.
Stationary lunge
Hit your quads, hamstrings, and glutes with a stationary lunge.
Directions:
1.Split your stance with your right leg in front. Your right foot should be flat on
the ground, and your left foot should be up on its toes.
2.Bend your knees and lunge, stopping when your right thigh is parallel to the
ground.
3.Push up through your right foot to return to the starting position. Repeat for
desired number of reps, then switch legs.
Plank to Downward Dog
This move will test your upper body, especially your shoulders. Who says you
need weights for a shoulder workout?
Directions:
1.Get into a high plank position, with your hands stacked underneath your
shoulders and your feet close together.
2.Keeping your core engaged and your hands and feet stationary, pike your
hips up and back into the Downward Dog pose. Your body should form a
triangle with the ground. Keep your neck neutral. Your gaze should be directed
toward your feet.
3.Hold here for a second, then return to the plank. Repeat.
Straight-leg donkey kick
Build those glutes with donkey kicks.
Directions:
1.Get on all fours, with your hands aligned with your shoulders and your knees
aligned with your hips.
2.Keeping your back straight, push your right foot out to the imaginary wall
behind you while keeping your leg straight.
3.Your foot should remain flexed (toes pointing down to the floor) throughout.
Take care to keep your hips square to the ground. Squeeze your buttocks at
the top.
4.Return to the starting position. Repeat for the desired number of reps. Repeat
on the other leg.
Bird Dog
A full-body move that requires balance and stability, the Bird Dog pose is easily
scalable to your ability level. Start with this version if you’re a beginner.
Directions:
1.Get on all fours, ensuring your hands are directly underneath your shoulders
and your knees are underneath your hips.
2.Keeping your neck neutral, simultaneously extend your left arm and right leg,
keeping your hips square to the ground. Pause here for 2 seconds.
3.Return to the start position. Repeat with your right arm and left leg.
Forearm plank
A full-body exercise that requires strength and balance, planks put the core into
overdrive.
Directions:
1.Assume a plank position on your forearms. Your body should form a straight
line from head to feet.
2.Ensure your lower back and hips don’t sag. Hold the position for 30 seconds
to 1 minute.
Side-lying hip abduction
You may not think about strengthening your hip muscles until they start to
bother you, but please reconsider!
This is especially the case if you sit all day. Counteracting that with hip-
targeting movements will be very beneficial.
Directions:
1.Lie on your left side, with your left leg straight, right leg straight, and right foot
resting on the ground.
2.Lift your right leg up, maintaining the position of your body. Make sure your
hips don’t open up.
3.Return to the start position. Repeat for the desired number of reps, then do
the other side
Bicycle crunch
Although you’ll work your core with almost all of these strength exercises, a
targeted ab move doesn’t hurt.
Directions:
1.Lie on your back and bring your legs to a tabletop position. Bend your
elbows, and put your hands behind your head.
2.Crunch up and bring your right elbow to your left knee, straightening your
right leg.
3.Release the crunch slightly. Bend your right leg and straighten your left leg,
then bring your left elbow to your right knee.
4.Repeat for the desired number of reps.
Lesson 3: HIIT Program
HIIT PROGRAM
FACTS:
1. 30% of people worldwide don’t get enough. Unless you have a
physically demanding job, a dedicated fitness routine is likely your
best bet for getting active.
2. Research shows that moderate physical activity – such as 30
minutes a day of brisk walking – significantly contributes to
longevity.
High Intensity Interval Training (HIIT) involves you doing intervals of exercise
that range from between 10 seconds and eight minutes in duration, with you
working at around 80-90% of your maximum heart rate for that period of time.
If you don’t have a heart rate monitor (and not many of us do), then you can
use a mental scale of 1-10 to measure your effort level instead, with one being
sat on the sofa relaxing and 10 feeling like you can’t do any more. For an
effective HIIT session, you’ll need to aim for an effort level of around nine out of
10. By the time the interval is ending you should feel like you couldn’t have
continued any longer at that pace.
You’ll lose weight, build muscle, and boost your metabolism. Plus, there’s a
post-workout bonus: Your body will burn calories for about 2 hours after you
exercise.
Intensity Level: High
You’ll work harder than you do when you do a typical cardio workout. But you’ll
do it in spurts of 30 seconds to 3 minutes. Then you’ll have a chance to recover
for about the same amount of time or longer.
HIIT vs. Traditional cardio workouts
People spend hours and hours each week engaged in low-intensity
cardio activities such as riding a stationary bike, jogging on a treadmill, or using
an elliptical machine. Although they’re actively burning calories, many people
find they’re unable to lose significant weight. This is because the body
eventually reaches a “steady state.” It adjusts to the workload and tries hard to
conserve energy (calories).
What are the benefits of HIIT?
HIIT training has been shown to improve:
• Effective weight loss
• Fast, flexible, and fun
• Lose fat, not muscle
• Improved heart health
• Mitochondrial growth
What are the Safety Concerns with HIIT Training?
-Persons who have been living rather sedentary lifestyles or periods of physical
inactivity may have an increased coronary disease risk to high intensity
exercise.
-Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes),
abnormal cholesterol levels and obesity will increase this risk.
-Medical clearance from a physician may be an appropriate safety measure for
anyone with these conditions before staring HIIT or any exercise training.
-Prior to beginning HIIT training a person is encouraged to establish a
foundational level of fitness.
-This foundation is sometimes referred to as a “base fitness level”. A
- base fitness level is consistent aerobic training (3 to 5 times a week for 20 to
60 min per session at a somewhat hard intensity) for several weeks that
produces muscular adaptations, which improve oxygen transport to the
muscles.
-Establishing appropriate exercise form and muscle strength are important
before engaging in regular HIIT to reduce the risk of musculoskeletal injury.
-Regardless of age, gender and fitness level, one of the keys to safe
participation of HIIT training is for all people to modify the intensity of the work
interval to a preferred challenging level.
-Safety in participation should always be primary priority, and people should
focus more on finding their own optimal training intensities as opposed to
keeping up with other persons.
The First Step
-Before you begin an exercise program, take a fitness test, or substantially
increase your level of activity, make sure to answer the following questions.
-This physical activity readiness questionnaire (PAR-Q) will help determine if
you’re ready to begin an exercise routine or program.
• Has your doctor ever said that you have a heart
condition or that you should participate in physical
activity only as recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you were not doing physical
activity?
• Do you lose your balance from dizziness? Do you ever lose consciousness?
• Do you have a bone or joint problem that could be made worse by a change
in your physical activity?
• Is your doctor currently prescribing drugs for your
blood pressure or a heart condition?
• Do you know of any reason you should not participate in physical activity?
What are the Types of HIIT Workouts?
Beginner: Timmons Method
Developed by a team at Loughborough University, this one’s entry-level. Do 20
seconds of all-out work, followed by two minutes of active recovery
(walking/freewheeling will do) or complete rest. Repeat three times, and you’re
done.
Intermediate: 10-20
Also known as “reverse Tabata”, this doubles the rest and reduces the work
intervals to shift the focus to anaerobic fitness. Use it if you’re aiming for power
production, or if you don’t have the fitness for an all-out Tabata (explained
below). Warm up for ten minutes, then do six to eight rounds.
Advanced: 10-20-30
Now things get complicated. In this plan, you’ll do five “blocks” of work, made
up of 30 seconds at 30% intensity, 20 seconds at 60% and ten seconds all-out.
Result? Lots of volume, at manageable intensity.
Nasty: Tabata
The most famous HIIT protocol is ideal for increasing VO2 max – as long as
you do it right. Twenty seconds of all-out work, followed by ten seconds of rest,
repeated eight times, improved endurance by as much as 30 minutes of
steady-state cardio in a Queen’s University study. The key is keeping intensity
high – if you can talk during the session, you’re getting it wrong.
What are some examples of an all-out exercise bike HIIT workout?
Battle Ropes HIIT Workout for an All-Day Burn
In a College of New Jersey study, battle ropes beat 13 other
exercises (including burpees) for energy expenditure and produced the highest
average heart rate. The protocol: 15 seconds of single-arm waves, 15 seconds
of double-arm waves, 60 seconds’ rest, repeated eight times.
Burpee HIIT Workout to Improve Endurance
In the same New Jersey study, burpees beat four other bodyweight
moves and every free weights exercise for VO2 response. If you’re short on
time and space, use the Wingate protocol: 30 seconds all-out, then four
minutes of rest, done four to six times.
Sprint Workout to Increase Power
“Production training” workouts improve your ability to work at maximum effort
with short rest. They are ultra-short, super-hard exercise intervals combined
with long rests for a workout that’ll improve your power. Use them when you’re
chasing a 500m row PB or preparing for a boxing bout
CIRCUIT TRAINING
-is an organized exercise training model that employs a wide variety of
functional, locomotor, and motor movements into one traditionally, fast-paced
workout.
History
-it was introduced as an intentional form of exercise in 1953 by R.E Morgan
and G.T Anderson at the University of Leeds in England. Morgan and Circuit training can be individualized:
Anderson original circuits had 9-12 stations, focusing primarily on aerobic -It provides opportunities for differentiated instruction to meet students at their
endurance. Circuit training has since evolved into a complex and dynamic ability level.
activity that uses a variety of aerobic, anaerobic, resistance and flexibility -It allows students to exercise at their intensity level while exercising with
exercise to improve cardiorespiratory endurance, muscular strength, muscular others.
endurance, flexibility and overall body composition.
-Circuit training is one of the most popular modes of exercise; it offers variety, Circuit training incorporates the exercise of several parts of the body
promotes social interactions, and allows participants to exercise at individual within one comprehensive workout.
intensity levels.
Circuit Training is challenging Students can exercise and see personal
Sample at-home circuit training workout (20sec. rest each) improvements that are relevant to them.
15 reps of push-ups -Students can wear pedometers to track their steps and, at the conclusion of
15 reps of burpees the circuit, determine who achieved the most steps.
1-minute plank -Students can work in small groups or teams to compete during circuits.
20 jump lunges
15 reps of dolphin push-ups Circuit training can be customized based on program variables or for
20 reps of frog squats desired student outcomes with:
15 triceps dips -Body weight exercises
1-minute wall sit -Fitness components
-Cognitive fitness activities
Circuit training was introduced as an intentional as an intentional form of -Fitness measurements
exercise in 1953 by R.E. Morgan and G.T. Anderson at G.T. Anderson at the -Sports skills
University of Leeds in England. Morgan and Anderson original circuits had 9-12 -Fun and creative circuits
stations, focusing primarily on aerobic endurance. Circuit training has since
evolved into a complex and dynamic activity that uses a variety of aerobic,
anaerobic, resistance and flexibility exercise to improve cardiorespiratory Health Screening Checks
endurance, muscular strength, muscular endurance, flexibility and overall body
composition It is advisable to check with a doctor and seek them prior to
commencing any physical activity if you:
Circuit training is an organized exercise training model that employs a wide
variety of functional, locomotor, and motor movements into one traditionally,
● Have high blood pressure or heart disease, or
fast-paced workout. It is a versatile tool that gives participants the freedom to
cardiovascular or respiratory problems.
combine aerobic, anaerobic, resistance and flexibility exercise to meet
● Have suffered from chest pains. Especially if they are
individual or group needs.
associated with light activity requiring minimal effort.
● Are prone to headaches, fainting or dizziness.
Circuit training can improve the components of fitness as well as strengthen the
● Are pregnant or have recently been pregnant.
aerobic and anaerobic systems. Through bouts of exercise and low intensity (or
● Have, or are recovering from, a joint problem or injury
rest) intervals, people are able to exercise for longer periods of time and
which may be aggravated by physical activity.
improve fitness levels. This combination of exercise and low intensity/ rest is an
● Are taking medication or have any other medical
integral concept within circuit training known as the exercise-to-rest ratio.
condition.
Circuit training allows people to exercise for longer periods of time with shorter
● Have recently been ill
rest breaks due to two factors:
● Are unused to exercise and over 35 years of age.
(1) a cardiorespiratory system that transports oxygen and carbon dioxide more
Sample At-Home Circuit Training Workout (20 sec. rest each)
efficiently throughout the body, and
1. 15 reps of push-ups
(2) the muscles’ ability to store adequate amounts of energy.
2. 15 reps of burpees 
3. 1-minute plank 
Circuit training is one of the most popular modes of exercise; it
4. 20 jump lunges
offers variety, promotes social interactions, and allows participants to exercise
5. 15 reps of dolphin push-ups
at individual intensity levels. Due to these factors, people are exercising more
6. 20 reps of frog squats
in circuit training programs and are experiencing positive health and fitness
7. 15 triceps dips
benefits and sustained participation. With this in mind, teachers can use circuit
1-minute
training as a tool to deliver intentional fitness and help students become more
active. Here are some reasons why circuit training works: The History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a
Circuit training is fun, motivating and different. It can incorporate: team of researchers from the National Institute of Fitness and Sports in Tokyo.
-Exercise variety
-Music Tabata and his team conducted research on two groups of athletes. The first
-Sports skills group trained at a moderate intensity level while the second group trained at a
-An obstacle course high-intensity level. The moderate intensity group worked out five days a week
-Themes: Holidays, Reality TV, and Game show for a total of six weeks; each workout lasted one hour. The high-intensity group
worked out four days a week for six weeks; each workout lasted four minutes
and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but
showed little or no results for their anaerobic system (muscle). Group 2 showed
much more increase in their aerobic system than Group 1, and increased their
anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the
aerobic and anaerobic systems.
Tabata vs. HIIT
HIIT covers all types of interval training that involve a period of work followed
by a period of rest. The work period can be a set time or number of repetitions.
During the active phase, you exert yourself as hard as you can, even to the
point of fatigue.
The times can vary, but usually, each interval lasts 2 to 3 minutes and the
entire workout lasts 20 to 40 minutes. HIIT workouts can usbodyweight
exercises, a stationary bike, or a treadmill. You can use equipment such as a
kettlebell, a jump rope, or dumbbells.
Developed by Dr. Izumi Tabata in 1996, Tabata is a type of HIIT that’s more
specific in its interval timing and has shorter recovery periods. Generallyp, you
do Tabata at a higher intensity than a traditional HIIT workout.
Each Tabata round lasts 4 minutes and involves eight intervals of 20 seconds
of intense exercise followed by 10 seconds of rest. Usually, you do a Tabata
workout for 20 minutes, but you can opt to do one or a few exercises for a
shorter session.
The Tabata Program
Each exercise in a given Tabata workout lasts only four minutes, but it's likely
to be one of the longest four minutes you've ever endured. The structure of the
program is as follows:
● Work out hard for 20 seconds
● Rest for 10 seconds
● Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds.
This is one set. You'll complete eight sets of each exercise.  what you see may not be safe or truly effective. Incorrect weight training
You can do pretty much any exercise you wish. You can do squats, push-ups,
burpees or any other exercise that works your large muscle groups. Kettlebell
exercises work great, too.
An example of a Tabata workout looks like this:
1. Push-ups (4 minutes)  and injury.
2. Bodyweight Squats (4 minutes)
3. Burpees (4 minutes)
4. Mountain Climbers (4 minutes)
5.
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for
10 seconds, and then go back to doing push-ups for 20 seconds. Once you
complete eight sets of push-ups, rest for one minute.
Next, move on to squats and repeat the sequence of 20 seconds on, 10
seconds off. Once you finish eight sets of squats, rest for one minute, and then
do burpees. After burpees, finish the workout with mountain climbers.
Tabata is great to get a quick workout in if you're short on time, you need to
switch up your routine, or you want improve endurance and speed. Incorporate
this type of workout into your fitness routine and produce results.
Sample workouts  These warm-up effects can have the following positive impacts on
Below are a few sample workouts. Always start with a warmup and finish with a
cooldown. Lengthen the recovery time if you become too exhausted, and make
sure you stay hydrated. If you’re a beginner, start with a few of the exercises
before building up to the full routine.
Traditional HIIT workout
Repeat this circuit four times. Rest for 1 minute between each round.
A sample HIIT workout can include:
● squat thrusts (45 seconds)
● mountain climbers (45 reps)
● Russian twists (20 each side)
● jumping jacks (60 reps)
● high knees (30 each side)
Traditional Tabata workout
For each exercise, do eight rounds of 20 seconds of exercise followed by 10
seconds of rest.
A sample Tabata workout can include:
● burpees
● squats
● mountain climbers
● pushups
● crunches
● reverse lunges
is a Free Weight Training?
Free Weight training is a type of strength training that uses weights for
resistance. By creating a stress to the muscles performed with free weights
(e.g. barbells and dumbbells) or by using weight machines, these exercises will
enable muscles to be activated and get stronger.
Effective weight training depends on proper technique. You might learn weight
training techniques by watching friends or others in the gym but sometimes
technique can lead to sprains, strains, fractures or other painful injuries that
hamper your weight training efforts.
Always start with a lighter weight. This is crucial to enable you to work on form
and technique first, rather than an immediate work out using brute strength.
When you have learnt to lift correctly, you also reduce your chances of strain
Also if there are any aspects that you are unsure, and research via reading and
watching videos did not manage to clarify your doubts, always seek the help of
fitness professionals to teach you the right techniques and to come up with an
appropriate fitness program. Your personal weight training program not only
includes your goals, it also takes into consideration any existing medical
conditions and physical limitations you may have.
Never skip a warm-up
It’s tempting to go straight from the locker room to the bench press, but you’ll
be able to lift more if you warm up your muscles with five minutes of aerobic
exercise. Also, go easy on your first set of each strength-training exercise.
performance:
• Faster muscle contraction and relaxation of both agonist and antagonist
muscles.
• Improvements in the rate of force development and reaction time
• Improvements in muscle strength and power
• Lowered viscous resistance in muscles
• Improved oxygen delivery due to the Bohr Effect, whereby higher
temperatures facilitate
• Oxygen release from haemoglobin and myoglobin
• Increased blood flow to active muscles
• Enhanced metabolic reactions
Technique Fundamentals
There are several commonalities amongst resistance training exercise
techniques. Most free weight and machine exercises involve some sort of
handgrip on a bar, dumbbell, or handle, and all exercises proceed from an
optimal body or limb position, movement range and speed, and method of
breathing. Additionally, some exercises may also warrant the use of a weight
belt and certain procedures for lifting a bar off the floor
Handgrips Resistance training involves two main types of handgrips:
(a) the pronated grip, with palms down and knuckles up as you face the
bar, also called the overhand grip; and
(b) the supinated grip, with palms up and knuckles down as you face the
bar, also called the underhand grip.
A neutral grip is the position where the palms face each other—as in a
handshake. Neutral grips often apply to dumbbells and some specially
designed angled bars. Two less common grips are the alternated grip, in
which one hand is in a pronated grip and the other is in a supinated grip,
and the hook grip, which is similar to the pronated grip except that the
thumb is positioned under the index and middle fingers.
The hook grip is typically used for performing exercises that require a
stronger grasp on the bar due to the higher resistance (e.g., snatch). Note
that the thumb is wrapped around the bar in all of the grips shown; this
position is called a closed grip. When the thumb does not wrap around the
bar, the grip is open, or considered a false grip. Establishing the proper
grip in an exercise involves placing the hands at the correct distance from
each other.
Grip Width The three main handgrip widths are common, wide, and
narrow. For most exercises, the hands are placed at approximately
shoulder-width. Hand positioning for all exercises should result in a
balanced, even bar.
Stable Body and Limb Positioning
Whether an exercise requires lifting a barbell or dumbbell from the
floor, or pushing and pulling while on a machine, establishing a stable
position is critical. A stable position enables the athlete to maintain proper
body alignment during an exercise, which in turn places the appropriate
stress on the target muscles. Exercises performed while standing typically
require that foot position be slightly wider than hip-width with the heels and
balls of the feet in contact with the floor. Establishing a stable position in, or
on, machines sometimes requires adjusting the seat or movable resistance
arm, fastening belts snugly, or correctly placing movable pads. Seated, or
supine, exercises performed on a bench require a specific posture. The
athlete should position the body to achieve a five-point body contact
position:

1. Head in neutral position on bench or back pad

2. Shoulders and upper back set evenly on bench or back pad
3. Buttocks on bench or seat
4. Right foot flat on floor
5. Left foot flat on floor

Cam-, pulley-, or lever-based exercise machines that have an axis

of rotation require specific positioning of the resistance and the athlete’s
arms and/or legs for reasons of safety and optimal execution posture.

Spotting

A spotter is someone who assists in the execution of an exercise to

help protect the athlete from injury. Spotting resistance exercises is a skill.
As a skill, spotting requires instruction and practice. A spotter may also
serve to motivate the athlete and help in partner assisted repetitions.
However, the spotter’s primary responsibility is the safety of the athlete.