New Anatomy for Strength & Fitness Training E-Book

Mark Vella

• Herausgeber: IMM Lifestyle Books
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Seitenzahl: 241

Beschreibung

Perfect for beginning and advanced fitness practitioners alike, this is an in-depth look into the most magnificent machine ever created--the human body. Using detailed anatomical illustrations, New Anatomy for Strength and Fitness Training provides you visual insight into what happens to this organic machine during exercise--muscles and tendons working in concert to strengthen your body's building blocks. With a basic knowledge of how the body works, you can buff up your body with more than 75 selected exercises, grouped by body region and involving gym machines, free weights, and body weight/stretching, as well as yoga and Pilates. Each exercise is vividly illustrated by a full-color anatomical illustration of the targeted muscles, together with instructions on execution and technique.

Leseprobe

“There are anatomy books. There are exercise analysis and kinesiology books. There are exercise guidebooks. But never has there been a book that incorporates all three. This is that book. A fascinating and unique experience of the body.”

–MARK VELLA

Published 2018—IMM Lifestyle Books

www.IMMLifestyleBooks.com

IMM Lifestyle Books are distributed in the UK by Grantham Book Service, Trent Road, Grantham, Lincolnshire, NG31 7XQ.

In North America, IMM Lifestyle Books are distributed by Fox Chapel Publishing, 903 Square Street, Mount Joy, PA 17552, www.FoxChapelPublishing.com.

© 2018 by IMM Lifestyle Books

Produced under license.

No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers and copyright holders.

Color illustrations by James Berrangé except on 144 by Juliet Percival. Black and white illustrations by Evan Oberholster except on pages 59, 56, 64, 66, 68, 72, 74, 82, 95, 96, 99, 103, and 125 by James Berrangé and pages 12–13, 32, 33, 34, 35, 37, 38, 39, and 93 by Stephen Dew. Shutterstock photos: Kjetil Kolbjornsrud (page 20), Syda Productions (page 21 left), Tono Balaguer (page 21 right), David Tadevosian (page 22), Bojan Milinkov (page 23 top), LightField Studios (page 23 bottom), Antonia Giroux (page 24 top), antoniodiaz (page 24 bottom), wavebreakmedia (page 25).

Fitness reader: Hannah Giagnocavo

New Anatomy for Strength and Fitness Training is a collection of new and previously published material. Portions of this book have been reproduced from the following books: Anatomy for Strength and Fitness Training (978-1-84773-153-1, Mark Vella, 2006), Anatomy for Strength and Fitness Training for Women (978-1-84537-952-0, Mark Vella, 2008), Anatomy for Strength and Fitness Training for Speed and Sport (978-1-84773-543-0, Leigh Brandon, 2010), Anatomy of Yoga for Posture and Health (978-1-84773-466-2, Nicky Jenkins and Leigh Brandon, 2010).

ISBN 978-1-5048-0051-8

eISBN 9781607655688

The Cataloging-in-Publication Data is on file with the Library of Congress.

We are always looking for talented authors. To submit an idea, please send a brief inquiry to [email protected].

This book has been published with the intent to provide accurate and authoritative information in regard to the subject matter within. While every precaution has been taken in the preparation of this book, the author and publisher expressly disclaim any responsibility for any errors, omissions, or adverse effects arising from the use or application of the information contained herein.

CONTENTS

PART 1

CONDITIONING PRIMER

Foreword to the new edition

What’s new in this edition

How this book works

Your body: quick guide to the musculoskeletal system

Your body: quick guide to joints and movements

Training concepts and principles

Training options

Scaling guide

PART 2

EXERCISES

1: Pre-Training Warm-Up

Squat push press

Standing torso rotations

Bend and reach

Multidirectional lunges

Seated stride into saw stretch

Walking arm swings

Knee-ups

Heel kicks

2: Abdominals, Stabilization, and Balance

Posture primer

Abdominal stabilization program

Transverse activation in 4-point kneeling

Forward stability ball roll

Plank pose stabilization

Bodyweight leaning side abdominal

Double leg bridge with shoulder flexion

Ball bridge

Bodyweight crunches

Bodyweight sit-ups

Hanging leg raises

Standing squat (BOSU balance trainer)

3: Compound and Power Exercises

Bent leg good morning

Bodyweight/air squat

Back squat

Front squat

Overhead squat

Barbell standing shoulder press

Push press/push jerk

Barbell bent leg dead lift

Medicine ball clean

Sumo dead lift high pull

Power clean

Power snatch

Low alternating wave with battle ropes

Kettlebell swing

4: Legs and Hips

Barbell lunge

Freestanding lateral lunge

Bench step

Freestanding barbell plié squats

Seesaw with ball

5: Plyometrics and Explosive Conditioning

Standing jump and reach

Box jumps

Wall balls

4-point burpee

6: Chest

Push-ups

Bodyweight modified push-ups

Dumbbell bench press

Barbell bench press

Dumbbell flat bench flyes

Bodyweight dips

7: Back and Shoulders

Machine cable front lat pulldown

Bodyweight chin-ups

Standing cable pullover

Barbell bent-over rows

Bent-over one-arm dumbbell rows

Dumbbell seated shoulder press

Seated low cable pulley rows

Alternate arm and leg raises on ball

Back extension apparatus

Prone back extension on ball

Seated bent-over dumbbell raises on ball

Upright rows with EZ bar

Rotator cuff stabilization with TheraBand®

8: Arms

Dumbbell seated overhead tricep extension on a ball

Supine barbell French curl

Barbell triceps press

Standing barbell curl

9: Aerobic and Metabolic Training

Skipping/jump rope

Aerobic machines

Jogging and running

10: Post-Training Cool-Down and Workout

Supine legs to chest

Side-to-side hip rolls

Supine gluteal stretch

Supine lying single-leg hamstring stretch

Supine lying deep external rotators stretch

Seated rotation

Kneeling iliopsoas stretch

Standing chest and anterior shoulder stretch

Neck and shoulder stretch

Standing triceps stretch

Seated side stretch on ball

Ball shoulder stretch

Full-body stretch

Spine roll

Abdominals

Plank to downward-facing dog

Child stretch

RESOURCES

GLOSSARY

ADDITIONAL PRAISE

ABOUT THE AUTHOR

PART 1 CONDITIONING PRIMER

Foreword to the New Edition

When I wrote the original edition of Anatomy for Strength and Fitness Training in 2004, it was a hit, with close to 200,000 copies sold and translated into 9 languages. Since then, the world of fitness and exercise has been radically and beautifully disrupted and transformed by two forces: millennials and technology.

Whether you are a millennial or not, you may find yourself impacted and involved with many of the following exercise landscape changes.

If you are a millennial, born between 1980 and 2000, you make up a quarter of the US population, representing over $200 billion in annual buying power. In 10 years, you will comprise the majority of the economically active workforce. You have radically different values than your predecessors, Generation X. You have shuffled the cards on health and fitness and driven forward new trends through your non-traditional choices. You seek holistic, personalized workouts that are convenient, fun, and fueled by technology.

As a millennial, you have made fitness and wellbeing a bigger priority than any previous generation in post-war times. A 2013 report by the International Health, Racquet and Sportsclub Association states that 27% of millennials aged 21–30 belonged to a fitness club, a higher percentage than any other age group.

You are no longer content to simply accept marketing information driven through the mass media. In nutrition, this disruption is quite evident. Though you still want convenience and economy, as fans of low carb and Paleo eating, you seek organic, local, and artisanal food, and are prepared to pay more for it.

For you, holistic wellness takes precedence over more superficial values. You have eschewed the obsession over weight loss and challenged body image stereotypes. Quality of life, longevity, and feeling good take precedence over the obsession of looking good. Ultimately, you think of wellness as a lifestyle pursuit.

And so, instead of talking about work-life balance, you now talk of work-life integration. You look for working and living environments that embrace wellness as a norm. You take support from Google, coaches, and mentors for your self-empowerment.

As the first fully tech-savvy generation, you are fast-paced learners who like instant feedback and real-time measurement. You have adopted wearable technology like activity trackers and smart watches. You are more likely than any other generation to track your steps, heart rate, and caloric intake through these technologies and then use compatible apps to create personalized diet and exercise regimens.

As millennials, you have shifted spending from long-term assets to more meaningful, personalized lifestyle experiences. And this requirement for personalization, flexibility, and convenience can be seen in all aspects of your wellness lifestyle. Driven initially by Pilates and CrossFit, you began to seek out smaller group classes in smaller studios, closer to home or work, or even online, on-demand workouts from services such as Yoga Anytime or Zumba. You prefer exercise regimens that are individualized and varied to your needs, and, given your overscheduled life, that are shorter and more intense.

You have embraced the “gamification” of everything, from apps that gamify wellness goals to real life game-play in your exercise to increase the fun factor, such as obstacle racing like Tough Mudder or fun runs like The Color Run.

Even though steady-state cardio workouts may be the most effective way to lose weight, the traditional treadmill doesn’t appeal to you. Because of this, you have flocked to workouts that continually vary and/or use high-intensity interval training (HIIT), such as Orangetheory, Zumba, SoulCycle, and CrossFit.

The Sports & Fitness Industry Association’s recent annual report found that you are more likely to partake in physical activity that is more focused on community instead of competition. The cultures and fitness communities you support are reflected in your personal style and social media. This has driven the tribal group “#fitfam” culture as found at SoulCycle or CrossFit.

Given this radical change in the landscape, I was thrilled when I was asked to update this book. It was time to completely shift the book and its message toward a new, informed generation who embrace functional, multimode, compound training. Thank you to Colleen Dorsey and the team at Fox Chapel for embracing the new vision, and seeing the value in going beyond the original scope.

I have had the privilege of teaching movement anatomy for nearly 30 years now, having worked with close to 3,000 students and clients in the wellness and exercise domain. I thank all of you. May it never end.

My invitation to you, the reader, is simple: use this book. For entertainment, to be educated, and to empower yourself. Work with it. Refer to it. Let it inspire you to be a better you. Happier, stronger, and more positive, with something to contribute to this world.

Yours in health,

Dr. Mark Vella, ND (Naturopathic Doctor)MAY 2017

DEDICATION

To you who made this book mean something in 2004 and now, may you always be peaceful warriors. To Lynn, thank you for being by my side, in life and love. Every day with you is precious. To Nuna, you are the beautiful full circle of my life. May you always have courage and be kind.

What’s New in This Edition

There are many totally new exercises in this edition: Part 1 has undergone a complete overhaul, the glossary and resources in the back have been updated, and the content has moved away from gym and machine-based training, focusing on more compound, functional, and varied forms of training that are more current. We would have loved to include even more exercises in this volume, but there’s only so much space in any book! It’s our hope that you’ll be inspired to find even more exercises that suit you after using this book.

How This Book Works

This book is a unique and exciting guide, reference, and graphic education tool in exercise and functionally oriented training anatomy. It is a visual and literal analysis of common exercises, as well as an exercise guidebook on how to do key exercises properly. It helps you to better understand the anatomy and the science of movement, known as structural kinesiology. Whether you are interested in understanding your own body and exercise program, or whether you are a coach, trainer, or teacher delving deeper into exercise science and anatomy, this book will give you many hours of fascination as well as a deep reserve of knowledge and personal value.

The book is divided into two distinct parts: Part 1, the primer, and Part 2, the exercises.

PART 1: CONDITIONING PRIMER introduces the gross anatomy of the musculoskeletal system and its movement and shares with you the relevant guiding concepts and training principles that can be used to develop and progress safely and effectively in training programs. It compares some of the new training options out there and offers some sample exercise workouts. It ends with an overall scaling map you can use to program your own workout or to scale an existing one up or down.

PART 2: EXERCISES comprises more than 100 exercises organized in 10 categories, including sections on stabilization, compound, plyometric and explosive, and endurance training exercises, as well as several body part sections, including chest, legs, hips, back, shoulders, and arms. Each of the 10 sections in Part 2 starts with a basic introduction that focuses on the body part or type of training. And each standalone exercise is a self-contained guide—you do not need to read the book in sequence! Each exercise includes several main features. The main exercise is defined and given some background at the top of the page. There is a starting position, description, and training tips section for each exercise, essentially comprising the “how-to” instructions for the exercise. There is a visual and technical muscle analysis of the main muscles being used, and you’ll also find a color drawing accompanied by smaller start and finish position drawings.

NEW EXERCISE GRADING SYSTEM!

We have adopted a new color system in this book for quick and clear visual reference. Green refers to lower-intensity training and exercises suited to beginners/less-fit individuals. Orange indicates intermediate-level intensities. Red indicates advanced exercise for well-conditioned participants. You’ll see this in the color indicators on the page corners and in the scaling guide (see here). Note that the colors are meant as a guide, not absolute gospel: exercises can be varied greatly just by changing speed, repetitions, resistance, and rest periods.

NOTE: There are more than 600 muscles and 200 bones in the adult human body. For the purpose of effectiveness and practicality, an emphasis is placed on around 70 main muscles involved in movement and stabilization. Many of the smaller muscles, the deep, small muscles of the spine, and most muscles of the hands and feet are not given specific attention. If they were, it might take several pages to analyze just one exercise and movement!

Waiver and Caution

This book is a useful tool, but it does not replace the expertise and wisdom of professionals who understand the art and science of conditioning, matched with the character that can support you, motivate you, and hold you back when you begin to overdo it. Seek them out and work with them.

DISCLAIMER

Many of the exercises in this book have a degree of risk of injury if done without adequate instruction and supervision. We recommend that you get a proper fitness assessment before undertaking any of the exercises, and that you seek qualified instruction if you are a total beginner. This book does not constitute medical advice, and the author and publisher cannot be held liable for any loss, injury, or inconvenience sustained by anyone using this book or the information contained in it.

Your Body: Quick Guide to the Musculoskeletal System

Your body comprises 12 distinct systems that continuously interact to control the multitude of complex functions of human biology. This book specifically illustrates and analyzes the muscular and skeletal systems, which control movement and posture. They’re often referred to as one system, the musculoskeletal system. Interacting closely with these are the articular system (system of joints), the nervous system, and the more recently differentiated fascial system, which maintains the structural web of connective tissue on which the muscles are bundled and separated.

Movement anatomy has its own language derived from Latin and Greek roots. Knowing the language will help you make sense of the muscle analyses and terminology used in this book. If you are a student or practitioner, using the correct terminology will make your work more technically correct and precise and will facilitate technical interaction with other practitioners and work materials.

Your Body: Quick Guide to Joints and Movements

Knowing and understanding the exercise movements, and at which joints they occur, is essential for being able to analyze an exercise. In this book, we have done the identification for you. In movement, while the articular system facilitates movement (initiated by the voluntary motor nerves), the skeletal system offers a series of levers upon which the muscles act, pulling on these levers at attachment points called insertions. When performing a movement, a combination of nerve stimulation and muscular contraction facilitates the movement that occurs at the synovial (free-moving joints). For example, when doing a bicep curl, the weight rises because the angle of the elbow joint closes, as the bicep muscle, which is attached from the upper arm bones onto the radius and ulna, shortens in contraction, thereby lifting the forearm. Most joint movements are common names, applying to most major joints—for example, flexion and extension—but there are some movements that only occur at specific joints, such as ankle plantarflexion and dorsiflexion.

Joint movements

The knee joint is the largest, the hip joint is the strongest, and the shoulder is potentially the most unstable joint in the body.

• Shoulder horizontal adduction

• Shoulder horizontal abduction

• Shoulder circumduction

• Shoulder extension

• Shoulder flexion

• Shoulder adduction

• Shoulder abduction

• Elbow flexion

• Elbow extension

• Forearm pronation

• Forearm supination

• Wrist flexion

• Wrist extension

• Trunk flexion

• Trunk extension

• Spinal rotation

• Trunk lateral flexion

• Hip internal rotation

• Hip external rotation

• Hip flexion

• Hip extension

• Knee extension

• Knee flexion

• Ankle dorsiflexion

• Ankle plantarflexion

• Ankle inversion

• Ankle eversion

Training Concepts and Principles

WHY DO I NEED THIS SECTION?

I sometimes find that between all the academic information, journalistic license, and marketing-speak about exercise programs, people end up more confused, overwhelmed, and disempowered than ever before. Therefore, I felt it was important to clarify some of the current concepts and restate some of the principles that govern exercise programs, breaking it all down into simpler, relevant information that is easy for you to understand and use. Understanding these concepts and principles means you’ll be able to see beyond fitness jargon, and you’ll be more empowered to direct, progress, or scale back your training, avoid overtraining, and ensure that your fitness develops according to the personal goals you have set for yourself.

First, let’s clarify the difference between a concept and a principle.

CONCEPT: This can be defined as a central idea. In exercise, it can be the basis or justification for a kind of workout. Because concepts are ideas, they are susceptible to human change and design. They come and go. Some are even old ideas repackaged as new ideas with new language. (This happens a lot in fitness, and in life in general). Some concepts, such as “core stabilization,” drive long-term trends and behavioral change in exercise and fitness and form the basis for exercise types like Pilates or barre. Some concepts also appear as short-term fads that fade away as quickly as they appeared.

PRINCIPLE: This can be said to be a natural law that is universally applicable, with an evidence base in science (i.e., it has been proven), and that is true across a broad field of application, such as within exercise and fitness. These are laws that are best followed and worked with. Their consequences cannot be escaped. In our case, we are looking at the principles that apply to human exercise physiology, fitness, and how the body responds to exercise. Principles do not change. They apply no matter what ideas, trends, and fads are around. They apply whether you run marathons, do CrossFit, or simply exercise in your living room.

Here’s a mantra I often use: understand and use concepts, but don’t compromise principles.

IMPORTANT CONCEPTS

1. Individuality

Your current state of health and fitness is a product of four main factors: your genetics, history, lifestyle, and environment. The first two, for now, are beyond your control. The latter two are very much within your control, as you are able to make choices and changes around your present lifestyle and environment that can result in a more positive or negative expression of wellbeing. This is the power you have as an individual. Furthermore, even though our biological anatomy has all the same parts, we have a range of variability influenced by our genetic coding.

So, what’s my point? Not every exercise program type, fitness program, or training protocol will work for everyone. Not everyone can start at the same level of intensity and exercise volume. Not everyone will progress at the same pace. This doesn’t mean it’s wrong or that you are weak; it just means that individual differences must be accounted for when starting and developing a training program.

There is no such thing as the perfect program. But I do believe we can say that there is such a thing as the perfect program for you, one that best suits your needs and goals. So choose a program that forms part of a healthy lifestyle and that is safe, effective, and rewarding for you, one that helps you be a better you, leaner, more mobile, and stronger in your own way. Start at a level you can maintain and progress from. Make time for your training. Get professional support, especially in the beginning, if you need it.

2. Physical Fitness

Before the Industrial Revolution, physical fitness was a product of an active lifestyle rich in manual work. Industrialization brought with it automation and sedentarism in a relatively short space of time. Biologically, our bodies had not evolved, but our lifestyles had changed drastically.

Into the 2000s, organizations like the American College of Sports Medicine began to define guidelines for health-related fitness, health promotion, and lifestyle disease prevention. As of 2012 reports, less than half of Americans meet the current activity guidelines. In fact, three quarters are regarded as sedentary. Around the year 2000, as the impact of millennials began to take effect, new opinions weighed in, defining physical fitness for a new, empowered millenial who is interested in pursuing greater physical attributes beyond just health promotion.

One the most current definitions of physical fitness, and certainly more apt for those interested in higher levels of performance, is that developed by Greg Glassman at CrossFit in the early 2000s. He defined physical fitness as increased work capacity and mastery of 10 main physical domains of functional fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

3. Functional Exercise

Functional training helps ensure optimum quality of life for everyday demands. It is a classification of exercise that involves training the body for the activities of daily living, in a way similar to day-to-day movement. This includes activities such as standing, throwing, lifting, pulling, climbing, running, and punching.

Functional movements use universal motor recruitment patterns. They are generally performed in a wave of contraction from core to periphery, and they are compound and multi-joint movements. A key principle in restoring and optimizing functional movement patterns is that postural stabilization should be enhanced first, along with full mobility of the body joint range of movements. Once that base is developed, higher levels of functional strength can be developed in the mobilizing muscles. Exercises used should be broad and varied, while being consistent in overload and frequency.

4. High-Intensity Interval Training

High-intensity interval training (HIIT) consists of repeated, short bursts of exercise, completed at a high level of intensity, followed by a predetermined time of rest or low-intensity activity. It is usually done in repeated cycles: for example, do as many reps as you can in 20 seconds, rest for 10 seconds, and repeat, repeat, repeat.

HIIT workouts are shorter and more challenging. The total duration of a HIIT workout can be 4 to 12 minutes, seldom 20. High-intensity workouts are generally considered to be 80% or more of your Predicted Maximum Heart Rate (PMHR) (see here). Recovery intervals are generally at 40% to 50% of PMHR to feel comfortable. HIIT protocols are widely applied to many kinds of exercise.

The recent popularity of HIIT stems from HIIT research protocols performed on a cycling ergometer by Japanese Olympic speed skaters using a format of eight cycles of 20 seconds of work followed by 10 seconds of rest. This became known as the Tabata protocol. This, and other research since, showed better results than more moderate, longer-duration programs. Additionally, many millennials feel they don’t have the time for the longer, steady-state workouts. These workouts are therefore losing ground to HIIT-oriented workouts, such as Orangetheory, Zumba, SoulCycle, and CrossFit.

However, it’s sometimes overlooked that true HIIT training can more easily result in injury and overtraining, especially in those without a fitness base and when overused. The truth is that most people who think they are doing HIIT workouts are probably doing more HIVT (high-intensity variable training). This means that there is much greater variation in heart rate levels and rest periods, thereby reducing the injury and overtraining component of the workouts.

PRINCIPLES WORTH FOLLOWING

1. SAID Principle

The principle of Specific Adaptation to Imposed Demands (SAID) says that your body will predictably change through an adaptive process in response to the exercise demands that are placed on it.

For example, if you begin running or jogging, the stimulus of running will result in an adaptive response in your body that will improve your physiology to become more suited to running. Basically, positive stimulus through adaptation leads to a better response. If you run regularly, you will become a better runner. If you cycle regularly, you will become a better cyclist. We sometimes also call this the principle of specificity.

How fast adaptation will occur is very much individually determined, but beginners or those in the lowest ranges of functional capacity are likely to improve the quickest.

2. Progressive Overload

To gain improvement in fitness, the body must be stimulated beyond its present capacity. So, for example, if you wish to gain strength, you must train with a weight stimulus that is higher than your present capacity. This amount of stimulus is called the overload.

To keep increasing our response in a particular domain like endurance, strength, or speed, we have to keep practicing. The principle of progressive overload says that this practice should be consistent, repetitive, and with a progressively increasing overload, to overcome the natural training plateau of adaptation.

There are 4 major variables of overload to any training plan or exercise prescription: frequency, intensity, type, and time/duration. To progress overload, one can increase training in any of these 4 major variables. However, progressive overload doesn’t mean the training should be exactly the same workout every time, just with small increases. A degree of variety is fine and even necessary. That said, completely random and inconsistent programming may reduce progress in one specific area while creating more moderate gains in a range of areas.

If you decide to no longer keep progressing your overload, your training gains will plateau. And if you stop training, your gains will reverse. This is the principle of reversibility.

When leveraging the principle of progressive overload, it is key that you perform the given exercise with good form and a stable posture. Progressive overload should never be prioritized over proper form. In turn, a base of strength is necessary before moving on to speed, power, and plyometric work. (See the Progression Pyramid below.)

Progression Pyramid

3. Periodization

In the beginning of any fitness program using progressive overload, gains in fitness are significant for a beginner. Gradually, though, as we begin to reach our maximum potential capacity in that domain, fitness gains reduce in relation to the amount of progressive overload. This is a natural plateau. To offset this, intermediate and advanced athletes begin to plan their training into a more organized schedule of fluctuating cycles and periods, hence the term periodization. This allows progress to keep happening, even if in smaller increments.

4. Intensity

Simply put, intensity is a measure of how hard we are training in a given exercise or workout. When training at more moderate intensities, we can train for longer durations. When training at higher intensities, fatigue occurs more quickly.

As discussed in the previous section, shorter bouts of higher-intensity training yield good gains but also carry a higher risk of fatigue and injury if overused or used without a solid base of fitness.

Intensity can be increased in several main ways. In strength and power work, you could be lifting heavier weights, faster, and with more repetitions while shortening rest periods. In typical aerobic work, you could go faster at higher heart rates (see here for a deeper explanation).

Simply put, the key is to train at an intensity that allows the progressive overload to keep making incremental gains in fitness capacity in the domain where we are striving for improvement. As the base for fitness improves and training plateaus begin to settle in, varying intensity is an essential part of a periodization plan.

Make sure you have the mobility required to do any movement before you attempt to do that movement. Awareness of movement safety and proper form is useless if you are not physically capable of doing a movement.

CONCEPTS AND PRINCIPLES SUMMARY

•Take part in exercise activities that are safe, effective, and rewarding for you.

•Start at the right level and progress at a pace that is sustainable and gives results.

•Be consistent and progressively overload your training.

•