CHAPTER IV

RESISTANCE TRAINING EXERCISES

Overview:

Starting a Body building program can be a daunting experience. You visit your
local gym only to see intimidating, big armed men and lean, muscular women training
with a serious attitude. You look around and are dazed by the expensive array of
equipment. How does it all work? Even the vocabulary seems like a foreign language
spotting, Pyramid training, gastrocnemius, reps, periodization.
Whew! Would it help if we reminded you even Arnold Schwarzenegger, perhaps
the greatest body builder of all time, had a first day in the gym? If fact, we all did!

Objectives:

At the end of this chapter students can:

A. Develop the body through participation in resistance training;

B. Develop the muscular system through exercises on the three forms of

muscular training; and
C. Participate in a physical activity that offers knowledge of the human physiology,
and resistance training as a shortcut to physical strength and power.

LESSON 1: Designing Your Exercise Program

Pre-Discussion:
Before getting into your program, you need to develop an understanding of how
and why you’re building your exercise routine. Although we’ve gone ahead and
designed a program for you, just about everything it can be changed depending on your
particular circumstances. Your primary objective here, as a beginner, is to build a solid
foundation and not just any training program will take you there in an efficient manner.
Study the following points to better understand your bodybuilding program.
What to expect: At the end of this lesson students are expected to:

1. Participate in general weight-training exercises to develop a balanced

Physique;
2. Develop muscular strength/endurance by learning the basic and proper
ways of lifting weights; and
3. Improve not only their body, but also fit mind.

The Complete Guide to

BEGINNING BODY BUILDING
By: Bill Geiger & Larry Shackelfoold, Music & Fitness Magazine

GETTING STARTED

Great - you’ve decided to try bodybuilding. Perhaps you build mass, tighten up
your midsection or slim down; those are all possible with strength training. Whatever
your reason (and you should definitely write down your goals for starting and realistic
expectations of what you hope to achieve to the short and long term), you should follow
a clearly defined program.
Don’t expect us to provide you with any so-called success; Let’s state for the
record right now that some training methods are smarter and better than others, but
nothing resembles a secret. Our role here is to teach and guide you through your first
three months so that you can take your training to the next level and design a personal
routine that meets your needs.
Is there one program that’s right for everyone? NO. did you really expect that
one routine would serve the needs of the female college basketball player who wants to
make a more dominating presence on the court, the 45 year old businessman looking to
firm his body and improve his health, and young men interested in competitive
bodybuilding? Every person who trains has different motivation, desires and genetic
potential, and each must make his or her own adjustment to putting together a particular
program. It’s really not so difficult, but before you get started, here are some points
you’ll want to consider.
1. Get a physician’s advice if you are over 40 or have had any sort of previous
injury or impairment.

2. Be realistic but posite. Assess your current condition and where you want to be
in three months, one year and five years. Keep focused on your goals and
know you’ll achieve them.
3. Commit yourself to three months before making any judgements about whether
it’s working or not.
The truth is, you’re probably a bit impatient, and sculpting your physique takes
time. Changes take place incrementally, but three months is long enough to notice
some significant changes in strength and size. Persistence and dedication are
characteristics that all successful bodybuilders have in common. Do you?

SETS
A set is a combination of any number of reps of a single exercise. Asa
beginner,you’ll normally want to do 1 – 2 light warm-up sets each movement (especially
the first movement for a given body part) before doing 1 – 3 heavier sets. That equals 2
– 4 sets per exercise.

REPS
A reps is a single execution of one exercise. If you do a set of 10 bicep curls
consecutively, that’s 10 reps. During your first week or two, keep the weight very light
so that youcan complete about 15 rps in good form. This is a change for you to practice
a good form while you work on your neuromuscular coordination and lean the proper
“feel” for the movement. Developing that feel will become even more critical later on
because it will tell you if an exercise is working.
After that initial break in period, tobuild siz and strength you want to do 8 – 12
reps per set (after your warm-up upset of 15 reps, which you should do at the start of
each exercise). Use a weight that allows you to do the recommended number of reps
and still reach muscle failure.
Muscle failure means that you cannot any more reps with good form. If you can’t
perform eight strict reps, the weight is too heavy. If you can do more 12, the weight is
too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are
not arbitrary derived. Exercise scientist have conducted numerous test and have found
that working with a weight about 70% of your one rep maximum produces tha fastest
results. Most bodybuilders can lift about 70% of their one-repetition maximum 8 – 12
times).
Though you don’t have to train to muscle failure to grow, you need to come prety
close. Bodybuilders call this intensity. How do you know if you’re close to working at
100% intensity? Simple: If you can do another rep with good form, do it if you can do
still another, do it.
After you build your base, you may wat to experiment with a program that
alternates periods of high reps (which build muscle endurance)to medium reps (builds
muscle mass) with low reps (building strength and power) and back up again. This is
called cycling. The idea here is to progress to a higher level of strength each cycle.
(Note: Advanced strength athletes like powerlifters use slightly different training
methods, most notably the umber of reps, that do bodybuilders. You’ll get stronger as
you build muscle, but training to maximum strength isn’t identical to the type of training
that maximizes mass).

PROPER FORM
We’ll say this again and again, but it’s far better to use a weight that allows you to
perform the movement correctly than to cheat with a heavy weight that will sooner or
later, result in an injury.

SPEED OF MOVEMENT
Use a smooth, controlled motion during all phases of the lift. This deliberate rep
speed produces the greatest rsults for bodybuilding purposes. Super fast reps with
ballistic movements and jerking can be harmful to muscles and connective
tissues,which allow training accomplishes very little. In general, most bodybuilders use
a formula that approximates a two-second positive contraction (raising the weight), a
momentary squeeze of the muscle at the point of peak contraction, and a two second
negative contraction (lowering of the weight).
BREATHING
Most people don’t think much about breathing until they begin lifting weights, but
is should still come naturally. Start each set with a deep inhalation and exhale as you
push through the most difficult part of the lift. Inhale at the top (or the easiest portion of
the lift) and exhale as you push.

REST BETWEEN SETS

In, general, rest as long as it takes for you to feel recoverd from your previous
set. That normally ranges from 45 – 90 seconds. Larger muscle groups clear low pH
levels are ready to go more quickly. Don’t fall into the all too commomn mistake of
talking with your buddies for 3-4 minutes between sets, during which time your muscle
can become cold. This is counterproductive and lengthens the time you spend in the
gym.
If you want to emphasize strength, take a little longer rest between sets. On the
other-hand, less rest means you won’t be able to lift as heavy, but you’ll be stressing
your endurance. Note: How much you can lift on a given set and the numbers of reps
you do are directly related to the length of your rest period.

USE A FULL RANGE OF MOTION

Use a full range of motion in your exercise movements. You want to work each
target muscle through its natural range of motion for complete development and to
prevent injury.

TRAINING FREQUENCY
Say you train your entire body on Monday. Should you do it again on Tuesday,
or wait until Wednesday? The answer is that your body requires a minimum of 48 hours
to fully recover after exercise, sometimes even longer. Physiological processes at the
cellular level require rest and nutrients before you can train that same muscle group
again. A rule of thumb: if you’re even slightly sore, your not ready to train that bodypart
again.
 If you’re an advanced bodybuilder and split up your workout into, for example,
one day for upper body and another day for lower body, you can train on consecutive
days as long as you don’t want to go more that 96 hours (four days) without training the
same muscle group again. Timing to infrequently results to submaximal gains.
The answer of the beginner, then, is to train every 2-3 days (or three times a
week) A Monday – Wednesday – Friday (or similar) schedule is ideal.

TRAINING DURATION
If you follow the exercises, sets, reps and rest prescription, you should complete
resistance training in about an hour. Never those two hour sessions; who could
possibly maintain the high level of intensity and mental fortitude of a marathon training
session? What matters is the quality of your workout measured by the intensity you
create, not the length of time you spend in the gym. Remember that…

BODY PART TRAINING

Bodybuilders group exercises by body part and train one muscle group at a time.
Working one are with 1-3 exercises ensure that you train it thoroughly, experience says
that this type of traning is the most efficient for bodybuilding (Circuit training on the other
hand, allows to do movements for different bodyparts back with on rest in between).
Every major muscle group should be developed to prevent muscle imbalance
and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings,
calves, glutes), chest, shoulders, back (trapezius, lats, erectors), abdominals and arms
(biceps, triceps).

EXERCISES
You can choose from any number of movements that target a particular muscle
group, but beginners should stick with the basics to develop a solid foundation. The first
exercise you do for a given bodypart should be a compound movement. (A compound
or multi joint movement, unlike an isolation exercise, has movement at two or more
joints and thus brings in a greater number of assisting muscle groups. Note : Some
bodyparts like biceps, triceps and calves can be worked with pre-dominantly isolation
exercises).
 Some basic movements can be done in a number of ways: for example, you can
do a bench press with a barbell, with dumbbells or an a machine. Eventually, you’ll
learn how to do them all and use that in your training arsenal.
Two similar exercises can target a muscle differently. For example, the bench
press is a good exercise for most of the chest, but the incline press (essentially a bench
press done on an incline bench) works the upper pectorals more effectively. When you
put exercises together to form a routine, you’ll want to include those movements that hit
the same muscle in different ways. That’s why you normally include 2-3 exercises when
you work each bodypart.

WEIGHTS
During the first couple of training sessions, you’ll want to go pretty light just to get
a feel for how to do the movement correctly. After you feel comfortable with the form,
begin adding weights.
Even an experienced lifted shoulld always do his first set as a warm-up with
practically no weight to flush to target muscle and connective tissue with blood. On the
second set, add a couple of small plates and do the exercise again. Was it still east? If
so, and assuming you used good form, add more weight. If you struggled to reach 12
repetitions, adjust a little bit of weight. (Adding weight on successive sets is called
pyramid training and is one of the safest ways to train).
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal
is to train in the range where you reach muscular failure at 8-12 reps. Once you find a
challenging weight, stick with it. So you’ll become stronger and be able to increase the
number of reps. Once you can do 12, It’s time to increase your training poundage by
about 10%. At this heavier weight, you wont be able to do 12 reps, but time you’ll once
again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for
improvements to occur, you must impose a demand on your muscles greater than what
they’re accustomed to (for bodybuilding purposes, about two-thirds of your maximal
strength). Your muscles compensate for this strain on the cellular level by adding
protein to grow thicker and stronger. At that point, the same load is no longer sufficient
to include further changes, more load must be added. That is, you must progressively
add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets, and reps in
a training log along side a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing of heavier
weights. Remember, the name of the game here is not weight lifting, but rather
bodybuilding.

How Much Physical Activity Is Enough?

Some experts feel that people get most of the health benefits of an exercise
program simply by becoming more active over the course of the day. Others feel that
the activity goal set by the lifestyle approach is too low; they argue that people should
exercise long enough and intensely enough to improve their body’s capacity for
exercise – that is, to improve physical fitness. More research is needed to clarify the
health effects of moderate-intensity vs. high-intensity exercise and continuous vs.
intermittent exercise. However, there is probably truth in both of these positions.
Regular physical activity, regardless of intensity, makes you healthier and can
help protect you from many chronic diseases. However, exercising at low intensities
does little to improve physical fitness. Although you get many of the health benefits of
exercise by simply being more active, you obtain even more benefits when you are
physically fit. In addition to long-term health benefits, fitness also significantly
contributes to quality of life. Fitness can give you freedom – freedom to move your body
the way you want. Fit people have more energy and better body control. They can enjoy
a more active lifestyle – cycling, hiking, swimming, so on than their more sedentary
counterparts. Even if you don’t like sports, you need physical energy and stamina in
your daily life and for many non-sport leisure activities – teaching, gardening, and so on.
 Most experts agree that some physical activity is better than none, but that more-
as long as it does not result in injury – is probably better than some. Choose to be
active whenever you can. For even better health and well-being, participate in a
structured exercise program that develops physical fitness. Any increase in physical
activity will contribute to your health and well-being, now and in the future.

Frequency –refers to how many times a week a person do a cardio and strength
training workouts. It is one component of the basic F.I.T.T principles that
guides us in creating and changing workout programs.
Intensity – refers to how much energy is expended when exercising. Perceived
intensity varies with each person. It has been found that intensity has an
effect on what fuel the body uses and what kind of adaptations the body
makes after exercise. Intensity is the amount of physical power (expressed as
a percentage of the maximal oxygen consumption) that the body uses when
performing an activity. For example, exercise intensity defines how hard the
body has to work to walk a mile in 20 mins.
Time – exercising at low intensities does little to improve physical fitness.
Although you get many of the health benefits of exercise by simply being more
active, you obtain even more benefits when you are physically fit. In addition to
long-term health benefits, fitness also significantly contributes to quality of life.
SAMPLE DUMBBELL EXERCISES
1. CONCENTRATION CURL 11. DUMBBELL SWING

2. ALTERNATE CURL 12. ONE ARM DUMBBELL ROW

3. PREACHER CURL (ONE ARM) 13. WIDE GRIP BICEPS CURL

4. REVERSE CURL (STANDING) 14.BOW EXTENSION

5. WRIST CURL 15. REVERSE D-CHOP

6. SEATED ONE-ARM PALMS UP WRIST CURL 16. DUMBBELL FRONT RAISE

7. SEATED TRICEP EXTENSION 17. DUMBBELL LATERAL RAISE

8. TRICEP KICKBACK 18. CHESS PRESS

9. BENCH PRESS 19. ONE ARM ROW

10. STRAIGHT-ARM PULL OVER 20. DUMBBELL FLY

SAMPLE BARBELL EXERCISES

1. GOOD MORNING 6. BENT OVER BARBELL ROW

2. FRONT SQUAT 7. UPRIGHT BARBELL ROW

3. INCLINE BENCH PRESS 8. CLOSE GRIP BENCH PRESS

4. DECLINE BENCH PRESS 9. LUNGE

5. FLAT BENCH PRESS 10. STEP UPS INSTRUCTIONS

Concentration
Curls
 Type: Strength
 Main Muscle Worked: Biceps
 Equipment: Dumbbell
 Level: Beginner

Instructions:

1. Sit down on a flat bench with one dumbbell in front of

you between your legs. Your legs should be spread
with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up.
Place the back of your right upper arm on the top
of your inner right thigh. Rotate the palm of your hand until it is facing
forward away from your thigh. (Tip: Your arm
should be extended and the dumbbell should be
above the floor. This will be your starting
position.)
 3. While holding the upper arm stationary, curl the weights forward while
contracting the biceps as you breathe out. Only the forearms should
move. Continue the movement until your biceps are fully contracted and
the dumbbells are at shoulder level. (Tip: At the top of the movement
make sure that the little finger of your arm is higher than your thumb. This
guarantees a good contraction. Hold the contracted position for a second
as you squeeze the biceps.)
4. Slowly begin to bring the dumbbells back to starting position as you
breathe in. (Caution: Avoid swinging motions at any time.)
5. Repeat for the recommended amount of repetitions. Then repeat the
movement with the left arm.

Variations: This exercise can be performed standing with the torso bent forward and
the arm in front of you. In this case, no leg support is used for the back of your arm so
you will need to make extra effort to ensure no movement of the upper arm. This is a
more challenging version of the exercise and is not recommended for people with lower
back issues.

Dumbbell Alternate Bicep Curl

 Type: Strength
 Main Muscle Worked: Biceps
 Equipment: Dumbbell
 Level: Beginner

Also known as Alternating Dumbbell Curl.

Instructions:

1. Stand (torso upright) with a dumbbell in each

hand held at arm’s length. The elbows
should be close to the torso and the palms of
your hand should be facing your thighs.
2. While holding the upper arm stationary, curl the
right weight as you rotate the palm of the
 hands until they are facing forward. At this point continue contracting the
biceps as you breathe out until your biceps is fully contracted and the
dumbbells are at shoulder level. Hold the contracted position for a second
as you squeeze the biceps. (Tip: Only the forearms should move.)
3. Slowly begin to bring the dumbbell back to the starting position as you
breathe in. (Tip: Remember to twist the palms back to the starting position
(facing your thighs) as you come down.)
4. Repeat the movement with the left hand.
5. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of
repetitions.

Variations:

 There are many possible variations for this movement. For instance, you can
perform the exercise sitting down on a bench with or without back support and
you can also perform it using both arms at the same time. Additionally, you may
perform it with a starting position in which both palms are facing forward. In this
case, you may alternate the arms as well, or perform at the same time.
 You can also do the exercise starting with both palms of the hands facing the
torso and then rotating forward as the movement is performed. At the top of the
movement the palms should face forward and the small finger should be higher
than the thumb for a peak contraction.

Just like the Dumbbell Biceps Curl except you alternate each hand, curling one dumbbell at a
time.

Dumbbell Preacher Curl

(One Arm)

 Type: Strength
 Main Muscle Worked: Biceps
 Equipment: Dumbbell
 Level: Beginner

Also known as One-Arm Preacher Curl, Single Arm Preacher Curl, and Single-Arm
Preacher Curl.

Instructions:

1. Grab a dumbbell with the right arm and place the upper arm on top of the
preacher bench or the incline bench. The dumbbell should be held at
shoulder length. This will be your starting position.
 2. As you breathe in, slowly lower the dumbbell until your upper arm is
extended and the biceps is fully stretched.
3. As you exhale, use the biceps to curl the weight up until your biceps is
fully contracted and the dumbbell is at shoulder height. Again, remember
that to ensure full contraction you need to bring that small finger higher
than the thumb.
4. Squeeze the biceps hard for a second at the contracted position and
repeat for the recommended amount of repetitions.
5. Switch arms and repeat the movement.

Variations: You can perform this exercise using a low pulley instead of a dumbbell. In
this case you will need to position the bench in front of the pulley.

Dumbbell Reverse Curl

(Standing)

 Type: Strength
 Main Muscle Worked: Biceps
 Equipment: Dumbbell
 Level: Intermediate

Instructions:

1. To begin, stand straight with a

dumbbell in each hand using
a pronated grip (palms facing
down). Your arms should be
 fully extended while your feet are shoulder width apart from each other.
This is the starting position.
2. While holding the upper arms stationary, curl the weights while contracting
the biceps as you breathe out. Only the forearms should move. Continue
the movement until your biceps are fully contracted and the dumbbells are
at shoulder level. Hold the contracted position for a second as you
squeeze the muscle.
3. Slowly begin to bring the dumbbells back to starting position as your
breathe in.
4. Repeat for the recommended amount of repetitions.

Variations: You can also perform this movement using a straight bar or an E-Z
attachment hooked to a low pulley. This variation seems to really
provide a good contraction at the top of the movement.

Dumbbell Wrist Curls

Level: Beginner

Exercise Position(s): Seated, Kneeling

Exercise Variations: Wrist Curls (Barbell)

Considered An Exercise In The Following Categories: Forearm Exercises

 Instructions: 

1. Sit on a flat bench, and lean forward.

2. Grasp a dumbbell with an underhand grip (i.e. palm up) and rest your
forearm on either the bench or your knee.
3. Using your wrist alone (i.e. wrist motion alone), curl the weight upward,
exhaling throughout the movement.
4. Slowly lower the weight as low as is comfortable, inhaling throughout the
movement.
5. Repeat steps 3-4 for as many repetitions as are desired, and then repeat
with your opposite arm.

Further Clarification: 
Note that although the movement of this exercise is slight, the difficultly and burn can be
substantial. Take care not to hyperextend the wrists. To help avoid hyperextension,
keep some tension present at the bottom of the movement. In other words, do not let
the wrists completely relax.

Although dumbbells can be used for this exercise, it is recommended that one first tries
this exercise with a barbell because dumbbells are awkward and generally less
effective. Advanced lifters may choose to use dumbbells if their wrists are already quite
strong and/or they would like the ability to self-spot (if one performs this exercise a
single arm at a time).

Things To Look Out For: 

Proper stretching should be performed prior to performing this exercise. Forearm
exercises, in general, pose a high risk for wrist strains/sprains and other related
problems. To help avoid problems of this sort be sure to practice strict form and use
lighter weights at least until a strong comfort level is achieved. Forearms are like calves
in that they can perform a rather high amount of repetitions and still acquire the desired
result, whether it be overall strength or mass.

.
 Seated One-Arm Dumbbell Palms-Up
Wrist Curl
 Type: Strength
 Main Muscle Worked: Forearms
 Equipment: Dumbbell
 Level: Beginner

Instructions:

1. Sit on a flat bench with a

dumbbell in your right hand.
2. Place your feet flat on the floor, at
a distance that is slightly wider
than shoulder width apart.
3. Lean forward and place your
right forearm on top of your
upper right thigh with your palm
up. Tip: Make sure that the front of
the wrist lies on top of your
knees. This will be your starting position.
4. Lower the dumbbell as far as possible as you keep a tight grip on the
dumbbell. Inhale as you perform this movement.
5. Now curl the dumbbell as high as possible as you contract the forearms
and as you exhale. Keep the contraction for a second before you lower
again. Tip: The only movement should happen at the wrist.
6. Perform for the recommended amount of repetitions, switch arms and
repeat the movement.

Variations: You can also do this movement with two arms at a time, one on each knee,
or using a barbell.
Seated Dumbbell Tricep Extension
 Main Muscle Group: Triceps
 Exercise Type: Strength
 Equipment Required: Dumbbell
 Mechanics: Isolation
 Force Type: Push (Bilateral)
 Experience Level: Beginner
 Secondary Muscle(s): None

Instructions:

1. Select the desired weight from the rack

and position an adjustable bench at 90
degrees.
2. To get into position, sit in an upright
position and lift the dumbbell to the top
of your shoulder. Take a deep breath, overlap your hands around the
dumbbell, then press it into position overhead.
3. Maintain an overlapping grip and slowly lower the dumbbell behind your
head by unlocking your elbows.
4. Once your forearms reach parallel or just below, drive the dumbbell back
to the starting point by extending the elbows and flexing the triceps.
5. Repeat for the desired number of repetitions.

Seated Dumbbell Tricep Extension Tips:

1. Don’t overextend through the lumbar spine, keep your ribcage down by
maintaining tension through the abs and glutes.
2. Using a slow eccentric (lowering portion) of the exercise can help to
improve tension and mind muscle connection.
3. Keep the head in a fairly neutral position, don’t allow the neck to jut
forward as this may place excessive pressure on the cervical spine.
 Seated Triceps Press or

Overhead Triceps extension

 Type: Strength
 Main Muscle Worked: Triceps
 Equipment: Dumbbell
 Level: Beginner

Instructions:

1. Sit down on a bench with back support

and grasp a dumbbell with both hands
and hold it overhead at arm's length.
(Tip: a better way is to have somebody
hand it to you especially if it is very
heavy. The resistance should be resting
in the palms of your hands with your thumbs around it. The palm of the
hand should be facing inward. This will be your starting position.)
2. Keeping your upper arms close to your head (elbows in) and
perpendicular to the floor, lower the resistance in a semi-circular motion
behind your head until your forearms touch your biceps. (Tip: The upper
arms should remain stationary and only the forearms should move.
Breathe in as you perform this step.)
3. Go back to the starting position by using the triceps to raise the dumbbell.
Breathe out as you perform this step.
4. Repeat for the recommended amount of repetitions.

Variations:

 You can perform this exercise standing as well but this puts strain on your
back especially if you are using heavy dumbbells like 95 lbs or so.
 Another variation is to use an EZ or straight bar instead in which case you
will be holding the bar from the inside (around 5 inches between both
hands) with the palms facing forward (pronated grip).
 There is also a bar that has parallel bars inside (often referred to as a
triceps blaster) and this can also be used for this exercise.
  Finally, a low pulley cable with a rope attachment or bar (straight or EZ)
attachment at the end can be used for variety purposes as well.

Triceps Dumbbell Kickback

 Type: Strength
 Main Muscle Worked: Triceps
 Equipment: Dumbbell
 Level: Beginner

Also known as Triceps Kickbacks, Tricep Kickbacks, and Dumbbell Kickbacks.

Instructions:

1. Start with a dumbbell in each hand and your palms facing your torso.
Keep your back straight with a slight bend in the knees and bend forward
at the waist. Your torso should be almost parallel to the floor. Make sure to
keep your head up. Your upper arms should be close to your torso and
parallel to the floor. Your forearms should be pointed towards the floor as
you hold the weights. There should be a 90-degree angle formed between
your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your
triceps to lift the weights until the arm is fully extended. Focus on moving
the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the
dumbbells back down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.
Variations: This exercise can be executed also one arm at a time much like the
one arm rows are performed.

Also, if you like the one arm variety, you can use a low pulley handle instead of a
dumbbell for better peak contraction. In this case, the palms should be facing up
(supinated grip) as opposed to the torso (neutral grip).

Dumbbell Bench Press

 Type: Strength
 Main Muscle Worked: Chest
 Equipment: Dumbbell
 Level: Beginner

Instructions:
1. Lie down on a flat bench with a dumbbell in
each hand resting on top of your thighs.
The palms of your hands will be facing each
other.
2. Then, using your thighs to help raise the
dumbbells up, lift the dumbbells one at a
time so that you can hold them in front of
you at shoulder width.
3. Once at shoulder width, rotate your wrists
forward so that the palms of your hands are
facing away from you. The dumbbells should be
just to the sides of your chest, with your upper arm
and forearm creating a 90 degree angle. Be sure
to maintain full control of the dumbbells at all
times. This will be your starting position.
 4. Then, as you breathe out, use your chest to
push the dumbbells up. Lock your arms at the top
of the lift and squeeze your chest, hold for a
second and then begin coming down slowly. Tip:
Ideally, lowering the weight should take about
twice as long as raising it.
5. Repeat the movement for the prescribed
amount of repetitions of your training
program.

Caution:
When you are done, do not drop the dumbbells next to you as this is dangerous to your
rotator cuff in your shoulders and others working out around you. Just lift your legs from
the floor bending at the knees, twist your wrists so that the palms of your hands are
facing each other and place the dumbbells on top of your thighs. When both dumbbells
are touching your thighs simultaneously push your upper torso up (while pressing the
dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping
the dumbbells on top of the thighs). By doing this combined movement, momentum will
help you get back to a sitting position with both dumbbells still on top of your thighs. At
this moment you can place the dumbbells on the floor.

Variations: Another variation of this exercise is to perform it with the palms of the
hands facing each other. Also, you can perform the exercise with the palms facing each
other and then twisting the wrist as you lift the dumbbells so that at the top of the
movement the palms are facing away from the body. I personally do not use this
variation very often as it seems to be hard on my shoulders.

Straight-Arm Dumbbell
Pullover
 Type: Strength
 Main Muscle Worked: Chest
 Equipment: Dumbbell
 Level: Intermediate

Instructions:

1. Place a dumbbell standing up on a flat

bench.
2. Ensuring that the dumbbell stays securely
placed at the top of the bench, lie
perpendicular to the bench (torso across it as in
forming a cross) with only your shoulders lying on
 the surface. Hips should be below the bench and legs bent with feet firmly
on the floor. The head will be off the bench as well.
3. Grasp the dumbbell with both hands and hold it straight over your chest at
arm’s length. Both palms should be pressing against the underside one of
the sides of the dumbbell. This will be your starting position. (Caution:
Always ensure that the dumbbell used for this exercise is secure. Using a
dumbbell with loose plates can result in the
dumbbell falling apart and falling on your
face.)
4. While keeping your arms straight, lower the
weight slowly in an arc behind your head
while breathing in until you feel a stretch on
the chest.
5. At that point, bring the dumbbell back to the
starting position using the arc through which
the weight was lowered and exhale as you
perform this movement.
6. Hold the weight on the initial position for a
second and repeat the motion for the
prescribed number of repetitions.

Caution: If you are new to this movement, have a spotter hand you the weight instead.
If not, please ensure that the dumbbell does not fall on you as you arrange your torso to
perform the exercise on the bench. Also, as I already mentioned, ensure that the
dumbbell used is in perfect working condition. Old dumbbells in need of welding should
never be used to perform this exercise.

Variations:

 You can perform this exercise using a barbell or an e-z bar instead of
dumbbells.
 Also, if using dumbbells like Power blocks, just use a dumbbell on each
hand with the palms of your hands facing each other.

Dumbbell Swing
Primary Muscle: Abdominals

Secondary Muscles: Core, Anterior Deltoids

Equipment Needed: Dumbbells

Mechanics Type: Compound

Instructions:

 Stand with your legs slightly wider than hip-distance apart and toes
pointed slightly outward, holding your weight in both hands. Come into a
squat, bringing the dumbbell between your legs and keeping your spine
straight. Keep your chest open with shoulder blades sliding down your
back.
 Exhale, pulling abs in as you forcefully straighten your knees and bring
your pelvis over your feet, squeezing your glutes as you stand. Your arms
will naturally swing forward to around chest height; think of them like a
pendulum riding the momentum of your straightening legs.
 Inhale and allow the weight to fall between your legs, returning to the
squat. This completes one rep.

One-Arm Dumbbell
Row
 Type: Strength
 Main Muscle Worked: Middle Back
 Equipment: Dumbbell
  Level: Beginner

Also known as Dumbbell Row, Chest-supported Row, Single Arm Row, Single-Arm
Row, and One Arm Dumbbell Row.

Instructions:

1. Choose a flat bench and place a dumbbell on

each side of it.
2. Place the right leg on top of the end of the
bench, bend your torso forward from the waist until
your upper body is parallel to the floor, and
place your right hand on the other end of the
bench for support.
3. Use the left hand to pick up the dumbbell on the
floor and hold the weight while keeping your
lower back straight. The palm of the hand
should be facing your torso. This will be your
starting position.
4. Pull the resistance straight up to the side of your chest, keeping your
upper arm close to your side and keeping the torso stationary. Breathe out
as you perform this step. Tip: Concentrate on
squeezing the back muscles once you reach the
full contracted position. Also, make sure that the
force is performed with the back muscles and not
the arms. Finally, the upper torso should
remain stationary and only the arms should
move. The forearms should do no other work
except for holding the dumbbell; therefore do not
try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the
starting position. Breathe in as you perform this
step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and
repeat again with
the other arm.

Variations: One-arm rows can

also be performed using a high
pulley or a low pulley instead
of a dumbbell.
Wide Grip Biceps Curl
Definition:

-allow to use more weight and stress the

short(inner) head of the biceps more.

Mechanics:

1. Stand with your feet about shoulder width-

apart, knees slightly bent, abs and your
shoulders in neutral.

2. Grab the barbell with your hands a couple

inches wider than your shoulders with your
elbows tucked snugly against your waist.

3. Now slowly curl up until you achieve

maximum contraction, squeeze for a second, and
resist the weight as you slowly let it return to the
starting position.

Muscle/s involved:

Triceps, quadriceps, dorsal

Bow extension
Definition:

It is a must for any bull worker. It is for

toning and isotonic exercises.

Mechanics:

A. Hold a dumbbell is both hands

above your right shoulder and point
your left foot out to the side.

B. Draw your elbows down to lower the

weight as you bend your left knee
toward your chest.

Muscle/s involved:
Femoral, Abdominal, shoulder muscles, leg muscles

Reverse Dumbbell
Chop
Definition:
To build real-world strength and power.
Mechanics:

A. Bend your knees, rotate your torso, and hold a

dumbbell in both hands outside your left thigh.

B. Keeping your arms straight, swing the weight

above your right shoulder as you straighten your
legs.

Muscle/s involved:

Abs, shoulders, back and hips

Dumbbell Front Raise

Definition: It is an isolation exercise for
the shoulders, more specifically the
front deltoid.

Mechanics:

A. Start with a dumbbell in each hand at

thigh level.

B. You raise the dumbbells parallel to

the floor and then return to the
starting position to complete one
exercise repetition.

Muscle/s involved:

Deltoids and pectorals

Dumbbell Lateral Raise
Definition:

An isolation exercise that strengthens the

entire shoulder.

Mechanics:

A. Stand with your feet hip-width apart and

slightly bend your hips and knees.

B. Tighten your core and raise the

dumbbells to the side until your upper

arms are no higher than shoulder height.

C. Lower the dumbbells with control to

return to the starting position.

Muscle/s involved: Deltoids muscles

De

Chess Press
Definition:

An exercise performed by pressing a bar or

lever away from the chest while seated.

Mechanics:

A. Start on your back with the dumbbells over

the center of your chest and your back
pressed firmly against the bench.
B. Lower the dumbbells down to the sides of your chest.

C. Press them back up to the starting position.

Muscle/s involved:

Pectoralis major supporting chest, arm, and shoulder muscles.

One Arm Row

Definition:

It is an upper body exercise that uses

dumbbells to strengthen the upper back

and shoulder.

Mechanics:

A. Stand in split stance with your right foot forward and the dumbbell in left arm. Slightly
hinge over from your hip flexors keeping your abdominals engaged to protect your low
back.
B. Pull the elbow straight back past your hip (keep arms close to the body- don’t let your
elbow wing out.) Engage and squeeze your back muscles then lower the dumbbell back
to start position with control. Perform desired of reps and repeat on the other side.
Muscle/s involved:

Latissimus dorsi (back, arms and shoulders)

Dumbbell Fly
Definition:

It works the fronts and tops of the shoulders as well as the large, fanlike pectoral muscle
of the chest.\

Mechanics:

A. Lie down on a flat bench with dumbbell on each hand resting on top of your thighs…
then using your thighs to help raise the dumbbell, lift the dumbbell one at a time so you
can hold them in front of you at shoulder width with the palms of your hands facing each
other.

B. Your pectorals start in the middle of your chest and run out toward your shoulder and
upper arm, when you are doing a dumbbell fly, you work both of your chest muscles; the
largest pectoralis major and the smaller pectoralis minor.

Muscle/s involved:

Pectoralis Major Muscles

Good Morning Exercise

Rack the bar across the rear of your shoulders as you would a power squat, not on top
of your shoulders. Keep your back tight, shoulder blades pinched together, and your
knees slightly bent. Step back from the rack. Begin by bending at the hips, moving them
back as you bend over to near parallel.

Mechanics:
Stand with your feet shoulder-width apart, resting a light barbell across the back of your
shoulders, not your neck. Hold the bar in place with your hands and stand upright, core
braced and shoulders retracted. Take a breath and hinge forwards from your hips, not
your waist, allowing a slight bend in your knees but keeping your back flat. Lean forward
until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then,
as you exhale, reverse the move to stand up straight.

1. Start by racking a barbell on your back, specifically the upper traps, as you
would for a back squat. Stand straight with feet hip-distance apart.
2. Hinge forward from hips. Push hips back, knees slightly bent, as if closing
a door with your butt. Lower torso until your spine is almost parallel to
floor,
maintaining a slight arch in lower back.
3. Keeping your core engaged, lift torso to return to starting position.
4. Keeping your core engaged, lift torso to return to starting position.
Front Squat
The barbell front squat is a multi-joint exercise that strengthens the legs. The
upright position of the torso during the exercise also builds strength in the core. By
loading the weight on the front of your body instead of your back, you're able to activate
more muscle in your quads using less weight.
 Places the barbell in the front rack position, which forces the lifter to maintain
upright, rigid torso and involves greater amounts of upper back and quadriceps
strength.
 Primary squat style for most Olympic weightlifters, functional fitness
athletes, and general fitness geared towards quadriceps hypertrophy and
positional squat strength directly applicable to the clean and jerk.
 Incline Bench Press

The incline barbell bench press is an upper body strength exercise that targets

the chest, shoulder, and triceps. Performing this move on an incline allows for
targeted emphasis on the upper portion of the chest. ... Grab a barbell with an overhand
grip that's shoulder-width apart and hold it above your chest.
1. Load the bar to an appropriate weight for your training.
2. Lay on the bench with your feet flat on the ground, driving through to your hips. Your
back should be arched, and your shoulder blades retracted.
3. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the
rack, holding the weight above your chest with your arms extended. This will be your
starting position.
4. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce
the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
5. After touching your torso with the bar, extend the elbows to return the bar to the starting
position.

WWW

WWW.WeightTraining.guide
IG:@weighttrainingguide

Decline Barbell Bench Press 

 Secure your legs at the end of the decline bench and slowly lay down on the bench.

 Using a medium width grip (a grip that creates a 90-degree angle in the middle of the
movement between the forearms and the upper arms), lift the bar from the rack and
 hold it straight over you with your arms locked. The arms should be perpendicular to the
floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is
best if you have a spotter help you lift the barbell off the rack.

 As you breathe in, come down slowly until you feel the bar on your lower chest.

 After a second pause, bring the bar back to the starting position as you breathe out and
push the bar using your chest muscles. Lock your arms and squeeze your chest in the
contracted position, hold for a second and then start coming down slowly again. Tip: It
should take at least twice as long to go down than to come up).

 Repeat the movement for the prescribed amount of repetitions.

 When you are done, place the bar back in the rack.

Caution:

 If you are new at this exercise, it is advised that you use a spotter. If no
spotter is available, then be conservative with the amount of weight used.
 Also, beware of letting the bar drift too far forward. You want the bar to
touch your lower chest and nowhere else.
 Don't bounce the weight off your chest. You should be in full control of the
barbell at all times.
 Variations: You can also use dumbbells or exercise bands to perform this
exercise.

Flat Bench Press

The bench press is one of the most important upper-body exercises in your movement
toolkit. Not only is it crucial for upper-body muscular development, but it's an
exceptional strength builder. Many people think the bench press is just a chest exercise,
but I'm here to tell you that your triceps, shoulders, back, and even your glutes are
involved. It's a complex movement that can be disastrous if you get it wrong.
HOW TO BENCH PRESS
SET YOUR FEET
Although your foot placement isn't as crucial on the bench as it is for the dead lift or
squat, it's still important. Your feet are the start of a strong base and are where you'll
draw your power from.

Try to keep your feet back toward your butt as far as you can while still keeping them
flat on the ground. Depending on your height and body type, this is going to look a little
different for everyone. The point, though, is to plant your feet firmly so you can generate
power from the ground through your entire body.
POSITION YOURSELF UNDER THE BAR

Like your foot placement, your back position is going to look unique to you based on
your build and mechanics. Essentially, though, you should set up far enough under the
bar that it's easy to un-rack, but not so far under it that you hit the pegs on the way up.
Squeeze your shoulder blades together to stay tight and protect your shoulders.
Imagine trying to crush a grape between your shoulder blades, and push your upper
back into the bench.

ARCH YOUR BACK

This is a little bit of a controversial topic, especially among bodybuilders. Many

bodybuilders think that arching your back is just a power lifting move, but arching your
lower back will actually help you maintain a neutral spine and keep your back tight and
protected as you press.

If you're not into power lifting, your back arch doesn't need to be that exaggerated.
However, always keep a slight arch in your lower back. If you're a power lifter, arch your
back as much as you can to minimize the distance the bar has to travel.

SET YOUR GRIP

Grab the bar tightly and with authority. Grip the heck out of it! Hold the bar as far down
your palm as possible. If the bar is too high in your hand, or even in your fingers, your
wrist will bend backward. A straight wrist provides optimal force.

Your grip width will depend on your body type and goals. People with longer arms will
need to grip wider, as will those who are looking to push maximum weight, such as in
competitive power lifting. Those with shorter arms will need a narrower grip, and if
you're lifting primarily in hypertrophy rep ranges, this may be a better position for the
majority of your lifting.

However, I don't like exaggerated grips in either direction. Most people will grip around
the barbell rings or just inside them. I don't recommend a false grip because it can be
dangerous. Wrap your thumb.

BRACE AND UNRACK

Take in a deep breath, un-rack the bar, then let the breath out. Don't waste energy lifting
the bar off the rack, especially if it's loaded with a lot of weight. If you don't have a
partner to help you, drive your back into the bench so hard the bar just pops off.

BREATHE IN AND LOWER THE BAR

Before you move the bar downward, take another deep breath. Hold that breath and
use it to brace your abdominal wall. As you do this, think about bending the bar into a U-
shape with your hands. Bending the bar will allow you to tuck your elbows naturally to
engage your lats and protect your shoulders.

Hold your breath until you get past the concentric sticking point of your press, then
breathe out forcefully as you push.

TOUCH YOUR CHEST

Where you touch the bar on your body will depend on how long your arms are and
where you grip the bar. Whatever the case, your forearms should be at 90 degrees from
the ground in this bottom position. If it's more or less, you may lose force.

If you have long arms and a narrow grip, you'll touch farther down on your body. If you
have short arms and a wide grip, the bar will touch higher on your chest. Most people
will hit anywhere between their top ab and their nipple line. Wherever the bar hits you,
try to hit the same spot every rep.

PUSH WITH LEG DRIVE

Once the bar has made contact with your torso, initiate the upward movement by
tightening your glutes and driving your legs into the ground. No, that's not cheating.
Using leg drive will allow you to stay tight and bench more weight.

Remember, breathe out forcefully through the sticking point. As you press up, think
about throwing the bar back. The bar should move in a slight arch or "reverse J" pattern.

Deadlift

This important lift is one of the best for building total-body strength, size, and
athleticism. Learn to own the deadlift right here.

Start With The Hip Hinge

 The standard deadlift is a heavily loaded version of the hip hinge, which is a
basic human movement pattern. The hip hinge is exactly what it sounds like: hinging at
the hips. It's not sitting down, but more like sitting back. This is one of the main things
that makes it different from a squat. The movement comes from your hips, not your
knees. It's like a horizontal thrust: your butt goes back as you sit back, then you fire your
glutes forward as you stand up.

Your feet should be spaced hip-width apart with your grip just outside your legs.

 Use an overhand grip.

 Your back should be flat—neutral spine—from start to finish.
 Your shoulders should be back and down.
 The bar should remain in contact with your legs for the entire range of motion.
 Your hips and knees should move together to transfer the bar from the ground to an
upper-thigh, locked position.3
If you can't keep a flat back when setting up to deadlift from the floor, don't lift
from the floor! There's no rule that says you have to.
Elevate the bar on squat-rack pins or jerk boxes to a position in which you can
flatten your spine. This great deadlift variation is called a "rack pull," and it's especially
good for those with mobility issues that limit their range of motion.
Since many beginners have mobility issues, like tight hamstrings, I recommend

you start with the rack pull and gradually progress to the full-range pull.
 Bent-Over Barbell Row

Instructions
1. Holding a barbell with a pronated grip (palms facing
down), bend your knees slightly and bring your torso
forward, by bending at the waist, while keeping the back
straight until it is almost parallel to the floor. Tip: Make sure
that you keep the head up. The barbell should hang
directly in front of you as your arms hang perpendicular to
the floor and your torso. This is your starting position.
2. Now, while keeping the torso stationary, breathe out and lift
the barbell to you. Keep the elbows close to the body and
only use the forearms to hold the weight. At the top
contracted position, squeeze the back muscles and hold for a
brief pause.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.
 Caution: This exercise is not recommended for people with back problems. A Low
Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect
form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than
more.

Upright Barbell Row

Instructions

1. Grasp a barbell with an overhand grip that is slightly less

than shoulder width. The bar should be resting on the top of
your thighs with your arms extended and a slight bend in
your elbows. Your back should also be straight. This will
be your starting position.
2. Now exhale and use the sides of your shoulders to lift the
bar, raising your elbows up and to the side. Keep the bar
close to your body as you raise it. Continue to lift the bar
until it nearly touches your chin. Tip: Your elbows
 should drive the motion, and should always be higher than your forearms. Remember to
keep your torso stationary and pause for a second at the top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this
portion of the movement.
4. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a straight bar attached to a low
pulley and it can also be performed using dumbbells, though this later exercise should
be reserved by people that are well familiarized with correct execution.
 Close-Grip Barbell Bench Press

Instructions
1. Lie back on a flat bench. Using a close grip
(around shoulder width), lift the bar from the rack
and hold it straight over you with your arms locked.
This will be your starting position.
2. As you breathe in, come down slowly until you feel
the bar on your middle chest. Tip: Make sure that - as
opposed to a regular bench press - you keep the
elbows close to the torso at all times in order to
maximize triceps involvement.

3. After a second pause, bring the bar back to the

starting position as you breathe out and push the bar using your triceps muscles. Lock
your arms in the contracted position, hold for a second and then start coming down
slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no
spotter is available, then be conservative with the amount of weight used. Also, beware
of letting the bar drift too far forward. You want the bar to fall on your middle chest and
nowhere else.
 LUNGE
The dumbbell lunge is a single-leg strength exercise that increases strength in the
quads, hamstrings, and glutes. The exercise also improves core stability and develops
lower body speed.

Instructions

 Stand with the barbell across your shoulders. Keep feet close together and your back
straight.
 With one leg, step forward, then lower the leg left behind until the knee almost
touches the ground, as shown in the picture.
 Push off the heel of your front leg to return to the starting position.
 Repeat with the other leg forward.
 Barbell Step Ups Instructions

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly
below the neck) and stand upright behind an elevated platform (such as the one used
for spotting behind a flat bench). This is your starting position.

2. Place the right foot on the elevated platform. Step on the platform by extending the hip
and the knee of your right leg. Use the heel mainly to lift the rest of your body up and
place the foot of the left leg on the platform as well. Breathe out as you execute the
force required to come up.

3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale.
Return to the original standing position by placing the right foot of to next to the left foot
on the initial position.

4. Repeat with the right leg for the recommended amount of repetitions and then perform
with the left leg.

Note: This is a great exercise for people with lower back problems that are unable to do
stiff legged dead lifts.
Variations: Just like lunges, this exercise can also be performed by alternating between
the right and the left leg every time until all repetitions have been performed for both
legs. Also, dumbbells can be used. Beginners can start with only the bodyweight,
especially if they have balance issues.

Reminders:
 If no resources available, students can improvise or make their own
weight training apparatus.
 Select only 5 exercises for actual demonstration using video cam/web cam.
Summary:

Body building is a regimen of exercises designed to enhance the human body’s

muscular development and promote general health and fitness. As a competitive
activity, bodybuilding aims to display in artistic fashion pronounced muscle mass,
symmetry, and definition for overall aesthetic effect.

LET’S DO THIS!
Activity 5

Daily Physical Activity Log

Prepare an activity log for each day of the week. The activities listed on the table
are performed from the time you wake up to the time you sleep. Record the number of
minutes of hours spent sitting down, standing, walking leisurely, and exercising/playing
in moderate to vigorous intensity. Compute the estimated total energy expenditure from
physical activities using the formula below.

Time Spent/Calories Burned on Physical Activities

Activity Mon Tue Wed Thu Fri Sat Sun
Sitting
Standing
Walking
Moderate Activity
Vigorous Activity

Estimated Kilocalories Per Minute

Sitting: Calories burned = 0.0175 x Weight in Kilograms

Standing: Calories burned = 0.0210 x Weight in Kilograms

Walking Leisurely: Calories burned = 0.0525 x Weight in Kilograms

Moderate Intensity Exercise: Calories burned = 0.1400 x Weight in Kilograms

Vigorous Intensity Exercise: Calories burned = 0.2100 x Weight in Kilograms

Evaluate your current activity patterns and the estimated calories spent on
various physical activities. Identify the days that you are most active by checking the
number of calories burned. Write some goals that can increase the total calories
burned each day by at least 10%.

Activity Average Duration Estimated Calories Goals

Sitting
Standing
Walking
Moderate Activity
Vigorous Activity
Total

Activity 6.

Physical Activity Questionnaire

The term “physical activity” in the following statements refers to all kinds of
activities, including sports, formal exercises, and informal activities. Check your answers
first, then read the directions for scoring at the end of the questionnaire.

1. I should exercise regularly for my own good health and physical fitness.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

2. One of the main reasons I do regular physical activity is because it is fun.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

3. I enjoy taking part in physical activity because it helps me to relax and get away
from the pressures of daily living.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

4. The challenge of physical training is one reasons why I participate in physical

activity
Strongly Agree Agree Undecided Disagree Strongly Disagree Score
5. One of the things I like about physical activity is the participation with other
people.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

6. Regular exercise helps me look my best.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

7. Competition is a good way to keep a game from being fun.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

8. Doing regular physical activity can be as harmful to health as it is helpful.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

9. Doing exercise and playing sports is boring.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

10. Participating in physical activities makes me tense and nervous.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

11. Most sports and physical activities are too difficult for me to enjoy.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

12. I do not enjoy physical activities that require the participation of other people.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

13. Doing regular physical activity does little to make me more physically
attractive.
Strongly Agree Agree Undecided Disagree Strongly Disagree Score

14. Competing against others in physical activities makes them enjoyable.

Strongly Agree Agree Undecided Disagree Strongly Disagree Score

TOTAL SCORES

Scoring Direction:

1. For items 1 through 7 give 5 points for strongly agree, 4 for agree, 3 for
undecided, 2 for disagree, and 1 for strongly disagree.
2. For items 8 through 14 give 1 point for strongly agree, 2 for agree, 3 for
undecided, 4 for disagree, and 5 for strongly disagree

Scoring Guideline:
 Classification Score
Excellent 60 - 70
Good 49 – 59
Fair 38 – 48
Poor 27 – 37
Very poor 26 and below

Sources:

Tudge S. (2010) Get Fit for Free & Ditch the Gym Total Fitness, New York,
NY/Montreal/Sydney.

Fahey, T. and Insel, P. (2010) Fit & Well 5th Ed. Core Concepts and Labs in
Physical Fitness and Wellness,

Fahey, T. and Insel, P. (2003) FIT & WELL 3rd Ed. Higher Education.

Jimena, E. (1999) Making Fitness Your Own, Manila: Rex Book Store,

Bodybuilding.com

Legacyldnmuscle.com