Individual & dual movement final

PES 115

Individual and Dual Movement Forms I

Muscular system Serratus Anterior

Hamstrings

Major Core muscles

Muscles: Location, function and

exercise examples

LOWER BODY MUSCLES

MUSCLE LOCATION FUNCTION TOTAL GYM

EXERCISES

CUES TO IMPROVE

FORM

Gluteus Maximus

“glutes”

This muscle makes up

the majority of the

buttock muscle.

It originates at the

pelvis and inserts into

the femur.

Extends the leg

(behind the body).

Lower part of the

glutes helps in the

external rotation and

adduction of the leg.

Upper part assists in

leg abduction.

-Based stand

lunges

-Glutes bridge

Avoid hyperextending

the leg during the lunge

While squatting,

maintain neutral spine

and avoid tacking the

hips inside at the

bottom part of the

squat.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Gluteus Medius

“Outer hips”

This muscle is

underneath the

gluteus maximus and

also attaches at the

pelvis and inserts on

the femur.

This muscle brings the

leg out to the side

(abduction)

-Base standing

splits, hip

abduction.

-On your side,

side squat

Keep length in the sides

of the torso, bringing

the pelvis up to the side.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Quadriceps

4 muscle groups that

originate at the pelvis

and cross the hip and

the knee.

Knee extension and

hip flexion

-Squatting

-Single leg squat

-Leg extension

Focus on straightening

the knee and also avoid

the knee from locking

out

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Hamstrings

Originate on the back

side of the pelvis and

cross the hip and the

knee

Knee flexion and hip

extension

-Laying down,

prone: Leg curl

-Deadlift

Focus on tightening the

back of the thigh.

Avoid hyperextending

the low back

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Gastrocnemius

“calves”

Primary muscle of the

lower leg. Originates

just above the knee,

crosses the knee joint,

then turns into the

Achilles tendon.

Point the toes.

This muscle assists in

raising the heels

-calve raises Keep the knees in the

same positions.

Focus on lifting the heel

straight up.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

UPPER BODY MUSCLES

Pectorals “Pecs”

Front aspect of chest. Muscle runs from the sternum to the upper arm bone called Humerus.

Brings the arm across the chest (Sh. Adduction)

-Seated chest press or chest fly. -Barbell bench press. -Dumbbell bench fly

Drop the shoulders away from the ears. Draw the scapulas back and down during the exercise.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES TIPS TO IMPROVE FORM

Latissiumus Dorsi“Lats”

Large muscle starting from the low back at the pelvis & expanding up the back, then thinning out to come underneath the armpit and attach into the Humerus.

Bring the arm behind the body. Extends the arm.

-Laying on your back (supine), pullovers. -Seated straight, arm pulleys. -Seated backward, pulling arms straight back. -Bent over row.

Drop the shoulders away from the ears. Bring scapulas together.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Anterior deltoid

Front upper part of the arm

Raising the arm up in front of the body (Sh. Flexion)

Front shoulder raise. Inverted on your back, (supine) front shoulder raise.

Drop the shoulders away from the ears. Bring scapulas together.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Middle Deltoid

Side upper part of the arm.

Raising the arm up and out to the side. (Sh. Abduction)

Lateral shoulder abduction. Supine front shoulder abduction.

Drop the shoulders away from the ears. Bring scapulas together.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Posterior Deltoid

Backside of the upper arm

Raising the arm behind the body. (Sh. Extension)

Shoulder extension. Kneeling backward, surfer lat pull.

Drop the shoulders away from the ears. Bring scapulas together.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Trapezius

Upper section: Located at the back of the neck. Middle section: Located in the shoulders and upper back.

Hold and shrug the shoulders in place, move head back and sideways. Elevates and depresses the scapula

Shrug shoulders with dumbbells

Keep your back straight during the movement

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Biceps

Muscle running along the frontside of the upper arm. It crosses the shoulder and the elbow.

Flex the elbow (bend) Assist in raising the arm up in front of the body.

Dumbbell / barbell biceps curl.

Slide the shoulders away from the ears. As the elbows bend, maintain them on the sides, close to your body.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Triceps

Muscle running along the backside of the upper arm. It crosses the shoulder and the elbow.

Extends (stretches) the elbow. Assist in raising the arm behind back.

-On your back (supine) triceps press. -Bent over triceps ex. -Triceps extension overhead.

Slide the shoulders away from the ears. As the elbows straighten, maintain them on the sides, close to your body.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES TIPS TO IMPROVE FORM

ABDOMINAL MUSCLES

MUSCLE LOCATION FUNCTION TOTAL GYM

EXERCISES

CUES TO IMPROVE

FORM

Rectus Abdominis

“ABS”

Originates on the

anterior (front) side

of the body at the

lower end of the

sternum and attaches

into the lower pelvis

Flexes the trunk

forward

On your back

(supine), roll up

(sit ups/

crunches)

Seated backward,

sit up with

cables.

Maintain the neck

relaxed. Focus on

rolling through the

spine one vertebrae at

a time, versus hinging

upward.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

External Obliques

The external oblique

muscles cover the

sides of the

abdominal area

Flexes and rotates the

trunk.

The external obliques

rotate the body to the

opposite side.

Seated lateral

oblique twister.

On your back

(supine), twisted

crunches.

“Bicycle

abdominal

crunches”

Maintain the neck

relaxed. Initiate the

movement from the

abdominals, and avoid

over pulling with the

arms.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Transverse Abdominis

Muscle layer of

the anterior and

lateral (front and

side) abdominal

wall, which is

deep to (layered

below) the

internal oblique

muscle.

The muscle will

compress the

abdomen,

bringing the navel

to the spine.

On your back

(supine), pull

over crunch.

Kneeling

forward.

Kneeling

plank.

Maintain the neck

relaxed. Initiate the

movement from the

abdominals, and

avoid over pulling

with the arms.

MUSCLE LOCATION FUNCTION EXERCISE EXAMPLES

TIPS TO IMPROVE FORM

Creating a successful strength training program

• When the muscles are stressed by a greater load than they are used to, they adapt and improve their function.

• The type of adaptation that occurs depends on the type of stress applied.

Weight Machines, Free Weights, and Body Weights, and Body Weight Exercises

• Muscles get stronger when made to work against resistance.

• Resistance can be provided by free weights, body weight, or exercise machines.

• Many people prefer machines because they are safe, convenient, and easy to use.

• You just set the resistance, sit down at the machine, and start working.

• Machines make it easy to isolate and work specific muscles.

• You don't need a spotter -someone who stands by to assist when free weights are used- and you don't have to worry about dropping a weight on yourself.

• Many machines provide support for the back.

Weight Machines, Free Weights, and Body Weights, and Body Weight Exercises • Free weights, such as barbells and kettlebells, require more care,

balance, and coordination to use than machines, but they strengthen your body in ways that are more adaptable to real life.

• They are also more popular with athletes for developing functional strength for sports, especially sports that require a great deal of strength.

• Free weights are widely available, inexpensive, and convenient for home use.

• Exercises that use body weight, elastic bands, rocks as resistance enable you to do workouts at home.

• You can purchase elastic bands at sporting good stores or any home improvement or hardware store.

• A basic principle of resistance exercise is to “train movements and not muscles.”

• This means that you can overload the body in everyday movements like sitting and standing from a chair, climbing a fence, getting out of a swimming pool without a ladder, and standing after lying on the ground.

Weight Machines, Free Weights, and Body Weights, and Body Weight Exercises

A complete weight training program works all the major muscle groups. It usually takes about 8-10 different exercises to get a complete full-body workout.

Use the FITT-VP principle - frequency, intensity, time, type, volume, and progression - set the parameters of your program.

Frequency of Exercise For general fitness, the American College of Sports Medicine (ACSM) recommends a frequency of at least two nonconsecutive days per week for weight training.

Allow your muscles at least one day of rest between workouts; if you train too often, your muscles won't be able to work with enough intensity to improve their fitness, and soreness and injury are more likely to result.

One technique, called split routines, works different muscle groups on alternate days.

For example, work your arms and upper body one day, work your lower body the next day, and then return to upper-body exercises on the third day.

Recent studies found, however, that training the same muscle groups three times a week was effective than split routines.

Applying the FITT-VP Principle: Selecting Exercises and Putting Together a Program

Intensity of Exercise: Amount of Resistance the amount of weight (resistance) you lift in weight training exercises is equivalent to intensity in cardiorespiratory endurance training.

It determines how your body will adapt to weight training and how quickly these adaptations will occur.

Choose weights based on your current level of muscular fitness and your fitness goals.

The weight should be heavy enough to fatigue your muscles but light enough for you to complete the repetitions with good form.

To build strength rapidly, you should lift weights as heavy as 80% of your maximum capacity (1 RM).

If you're more interested in building endurance, choose a lighter weight (perhaps 40-60%of 1 RM), and do more repetitions.

For example, if your maximum capacity for the leg press is 160 pounds, you might lift 130 pounds to build strength and 80 pounds with more repetitions to build endurance.

For a general fitness program to develop both muscular strength and endurance, choose a weight in the middle of this range, perhaps 70% of 1 RM.

Or you can create a program that includes both higher-intensity exercise (80% of 1 RM for 8-10 repetitions) and lower-intensity exercise (60% of 1 RM for 15-20 repetitions); this routine will develop both fast- twitch and slow-twitch muscle fibers.

Time of Exercise: Repetitions and Sets To improve fitness, you must do enough repetitions of each exercise to fatigue your muscles.

The number of repetitions needed to cause fatigue depends on the amount of resistance: • The heavier the weight, the fewer repetitions to reach fatigue. In general, a heavy

weight and a low number of repetitions (1-5) build strength and overload primarily fast-twitch fibers

• Whereas a light weight and a high number of repetitions (15-20) build endurance and overload primarily slow-twitch fibers.

• For a general fitness program to build both strength and endurance, try to do about 8-12 repetitions of each exercise; a few exercises, such as abdominal crunches and calf raises, may require more.

• To avoid injury, older (approximately age 50-60 and above) and frailer people should perform more repetitions (10-15) using a lighter weight.

• In weight training, a set refers to a group of repetitions of an exercise followed by a rest period.

• To develop strength and endurance for general fitness, you can make gains doing a single set of each exercise, provided you use enough resistance to fatigue your muscles. (You should just barely be able to complete 8-12 repetitions –using good form- for each exercise.)

• Doing more than one set of each exercise will increase strength development; most serious weight trainers do at least 3 sets of each exercise.

• If you perform more than one set of an exercise, you need to rest long enough between sets to allow your muscles to work with enough intensity to increase fitness.

• The length of the rest interval depends on the amount of resistance.

• In a program to develop a combination of strength and endurance for wellness, a rest period of 1-3 minutes between sets is appropriate.

• If you are lifting heavier loads to build strength, rest 3-5 minutes between sets.

• You can save time in your workouts by alternating sets of different exercises. One muscle group can rest between sets while you work on another group.

• Overtraining -doing more exercise than your body can recover from- can occur in response to heavy resistance training.

• Possible signs of overtraining include lack of progress or decreased performance, chronic fatigue, decreased coordination, and chronic muscle soreness.

• The best remedy for overtraining is rest; add more days of recovery between workouts. Training.

• With extra rest, chances are you'll be refreshed and ready to train again.

• Adding variety to your program, can also help you avoid overtraining with resistance exercise.

Type or Mode of Exercise For overall fitness, you need to include exercises for your neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs, buttocks, and calves- about 8-10 exercises in all.

If you are also training for a particular sport, include exercises to strengthen the muscles important for optimal performance and the muscles most likely to be injured.

• Balance exercises for opposing muscle groups it is important to balance exercises between antagonistic muscle groups. When a muscle contracts, the opposing muscle must relax.

Whenever you do an exercise that moves a joint in one direction, also select an exercise that works the joint in one direction.

For example, if you do knee extensions to develop the muscles on the front of your thighs, also do leg curls to develop the antagonistic muscles on the back of your thighs.

• Setting order of exercises the order of exercises can also be important. Do exercises for large- muscle groups such as the chest and shoulders before you do exercises that use small muscle groups such as the upper and lower arms.

Alternate pushing and pulling exercises. This allows for more effective overload of the larger, more powerful muscle groups.

• Small muscle groups fatigue more easily than larger ones, and small muscle groups fatigue limits your capacity to overload large-muscle groups.

• For example, lateral raises, which work the shoulder muscles, should be performed after bench presses, which work the chest and arms in addition to the shoulders.

• If you fatigue your shoulder muscles by doing lateral raises first, you won't be able to lift as much weight and effectively fatigue all the key muscle groups used during the bench press.

• Also, order exercises so that you work opposing muscle groups in sequence, one after the other. For example, follow biceps curls, which work the biceps, with triceps extensions, which exercise the triceps- the antagonistic muscle to the biceps.

Volume is the product of frequency, intensity, and time.

For weight training, the volume of a specific exercise during a workout would be the amount of weight lifted multiplied by the number of reps and sets.

Choose a training volume that promotes progress and that you will do consistently.

And change the components from time to time – that is, increase the weight on some days and the sets and reps on other days.

Changing the training volume prevents the body from adapting to exercise stress and results in more consistent improvements in fitness.

Progression Training intensity is the most important factor promoting improvements in strength and power. You will progress rapidly when you begin training, but progress slows as you become more fit.

Set fitness goals und progress systematically by adding weight or sets as you gain strength and power.

After achieving your goal, maintain strength by training one to 3 times per week.

• As with cardiorespiratory endurance exercise, you should warm up before every weight training session and cool down afterward.

• You should do both a general warm-up -several minutes of walking or easy jogging and a warm-up for the weight training exercises you plan to perform.

• For example, if you plan to do one or more sets of 10 repetitions of bench presses with 125 pounds, you might do one set of 10 repetitions with 50 pounds as a warm-up.

• Do similar warm-up exercises for each exercise in your program.

• To cool down, perform 5-10 minutes of increasingly less intense aerobic and muscular endurance activity so that your body transitions to a resting state.

• Although controversial, a few studies have suggested that including a period of post- exercise stretching may help prevent muscle soreness; warmed-up muscles and joints make the cool-down period a particularly good time to work on flexibility.

The Warm-Up and Cool-Down

Getting Started and Making Progress The first few sessions of weight training should be devoted to learning the movements and allowing your nervous system to practice communicating with your muscles so that you can develop strength effectively.

To start, choose a weight that you can move easily through 8-12 repetitions, do only one set of each exercise, and rest 1-2 minutes between exercises.

Gradually add weight and (if you want) sets to your program over the first few weeks until you are doing one to three sets of 8-12 repetitions of each exercise.

If adding weight means you can do only 7 or 8 repetitions, stay with that weight until you can again complete 12 repetitions per set.

If you can do only 4-6 repetitions after adding weight, or if you can't maintain good form, you've added too much and should take some off.

You can add more resistance in large-muscle exercises, such as squats and bench presses, than you can in small-muscle exercises, such as curls. For example, when you can complete 12 repetitions of squats with good form, you may be able to add 10-20 pounds of additional resistance; for curls, by contrast, you might add only 3-5 pounds.

As a general guideline, try increases of approximately 5%, which is half a pound of additional weight for each 10 pounds you are currently lifting.

You can expect to improve rapidly during the first 6-10 weeks of training-a 10-30% increase in the amount of weight lifted. Gains will then come more slowly. Your rate of improvement will depend on how hard you work and how your body responds to resistance training.

Factors such as age, gender, motivation, and heredity also will affect your progress. After achieve the level of strength and muscularity you no want, you can monitor the progress of your program by recording the amount of resistance and the number of repetitions and sets you perform on a workout card.

• Shoulders (Deltoids, Rhomboids, Rotator cuff: supraspinatus,

infraspinatus, teres minor, and subscapularis)

• Arms (Biceps, brachialis, triceps)

• Chest (Pectoralis major and minor)

• Back (upper: Trapezius, Rhomboids, latissimus dorsi, Lower:

Erector spinae, Quadratus lumborum)

• ABS (Rectus abdominis, obliques, transversus abdominis)

• Legs (Quadriceps, hamstrings, gluteals)

• Calves (gastrocnemius, soleus)

Muscle groups

Shoulders

Arms

Chest

Back

ABS

Legs

Calves

5 Day workout routine: (45 minutes a workout)

Day 1 – Legs

Day 2 – Chest

Day 3 – Shoulders

Day 4 – Back and calves

Day 5 – Arms & ABS

4 day routine:

Day 1 – (Push) Chest &ABS

Day 2 – (Pull) Back

Day 3 – Shoulders &Arms

Day 4 – Legs and calves

Examples

Important notes:

• Some methods are better for some people and other methods are better for others.

• You want to train each muscle group at least once every 5 to 7 days for maximum muscle gain.

• Compound exercises are better than isolation exercises because of the maximum muscle strength

it provides.

• For full body workouts: choose one exercise/ muscle group. Keep exercise fairly brief but intense.

60 minutes or less.

• Big compound exercises will boost your natural testosterone levels, however, long workouts also

boost catabolic hormone cortisol.

Which muscle groups to train together?

• How quickly can you recover from your workouts? It depends on:

o Sleep

o Diet

o Training

• Generally it takes 72 to 96 hours for your muscles to fully recover. (University age, 48 to 96 hours)

The evidence for exercise Combine Aerobic Exercise with Strength Training

Emphasizing one aspect of fitness at the expense of others study, may be a special concern for those exercising with weights who don't do enough cardiorespiratory conditioning.

Although exercise experts universally agree that resistance training is beneficial for a variety of reasons. it also has a downside.

A number of global studies have tracked the impact of weight training exercises on the cardiovascular system to find out if such training helps or harms the heart and blood vessels.

These studies have shown that intense strength training poses short- and long- term risks to cardiovascular health and especially to arterial health.

Aside from the risk of injury, lifting weights has been shown to have the following adverse effects on the cardiovascular system:

The evidence for exercise Combine Aerobic Exercise with Strength Training

• Weight training promotes short-term stiffness of the blood vessels, which could promote hypertension (high blood pressure) over time and increase the load on the heart.

• Lifting weights (especially heavy weights) causes extreme short-term boosts in blood pressure; a Canadian study revealed that blood pressure can reach 480/350 mmHg during heavy lifting. Over the long term, sharp elevations in blood pressure can damage arteries, even if each pressure Increase lasts only a few seconds.

• Weight training places stress on the endothelial cells that line blood vessels. Because these cells secrete nitric oxide (a chemical messenger involved in a variety of bodily functions), this stress can contribute to a wide range of negative effects, from erectile dysfunction to heart disease.

The evidence for exercise Combine Aerobic Exercise with Strength Training

A variety of studies have shown that the best way to offset cardiovascular stress caused by strength training is to do cardio- respiratory endurance exercise (such as brisk walking or using an elliptical machine) immediately after a weight training session.

Groundbreaking Japanese research showed that following resistance training with aerobic exercise prevents the stiffening of blood vessels and its associated damage. In this eight-week study, participants did aerobics before lifting weights, after lifting weights, or not at all.

The group that did aerobics after weight training saw the greatest positive impact on arterial health, participants who did aerobics before lifting weights did not see any improvement in the health of their blood vessels.

Strength training promotes endurance fitness by improving nervous control of the muscles, increasing type lla motor units (muscle fibers that have a blend of strength and endurance capacity), and increasing tendon strength.

The evidence for exercise Combine Aerobic Exercise with Strength Training

These changes increase muscle strength and the rate of force development, enhance the economy of movement, and increase the speed with which blood cells travel through the muscles.

The bottom line of all this research?

Both resistance training and cardiorespiratory exercise are good for you, if you do them in the right order.

So, when you plan your workouts, be sure to do 15-60 minutes of aerobic exercise after each weight training session.

Top 6 Compound Exercises for Total Body MASS

https://www.youtube.com/watch?v=vYCIqtJ1UiE