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In negative / eccentric training, the concentric phase of an exercise is all but removed and all the effort is applied to the eccentric portion of the movement. Potentially this means the client can be exposed to supramaximal loads in excess of their normal repetition maximum. Examples of negative reps include leg extensions where the […]

4th November 2015

To employ forced reps, the client performs as many reps on his/her own as they can until the point of failure is reached. At this point, the trainer provides a minimal amount of assistance to permit the performance of another rep. As the client fatigues further, the trainer will provide slightly more assistance each rep […]

4th November 2015

  These systems involve the use of isolation exercises to preferentially fatigue a muscle whilst eliminating synergistic muscle weaknesses. Consider the following example: In the bench press, the agonist is the pectoralis major, with the main synergist being the triceps brachii. In the majority of clients the triceps will fail before the stronger pectoral muscles. […]

4th November 2015

The multiple-set system, or ‘setting’ probably forms the basis of the majority of resistance-based workouts performed in gyms today. This system consists of an appropriate warm up followed by multiple sets of the same repetitions performed with a given weight. For example, 3 sets of 10 repetitions (3 x 10), or 5 sets of 5 […]

4th November 2015

This training method is one of the first training systems that most gym users are exposed to, generally in the form of “21s” for bicep curls. The matrix system can be utilised when performing most resistance exercises and involves breaking a set into three distinct phases: outer range, inner range, and full range. Each phase […]

4th November 2015

When referring to the movements that occur at a joint, fitness professionals if they have done their homework use the following joint movement terminology. Abduction – away from the midline of the body Adduction – towards the midline of the body. Circumduction – circular or cone shaped movement available at ball and socket joints. Depression […]

24th October 2015

Bone is living tissue mainly made up of a protein called collagen but it also contains minerals and salts. Inside the bone there are living cells: Osteoblasts (cells that help form bone) Osteoclasts (cells that help eat away old bone) Osteocytes (mature osteoblasts that have ended their bone forming role) The actual process of bone formation is called ossification. During ossification, […]

14th October 2015

To help us identify bones they have been classified according to their shape. There are five bone classifications that all bones come under.   Long Bones A long bone is a bone that is longer than its width, such as the femur, humerus, ulna, radius, tibia, fibula, metacarpals, metatarsals, and phalanges.   Short Bones A […]

12th October 2015

Skeletons are not just for freaking people out on halloween! The skeleton in fact has six really important functions.   Shape To provide a bony framework for the body and to give it shape. Protection To support and protect certain vital internal organs. For example the cranium protects are extremely precious brains. Movement To act […]

12th October 2015

There are 206 bones in the human skeleton. Wow that is a lot of bones to remember. Well thankfully, we don’t have to remember 206 names. For example there are are 33 bones just in the vertebrae. We can also divide all the bones up into two sections: The axial skeleton  The skull, vertebrae, ribs, sternum. […]

12th October 2015

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