PAR Q+

• PAR-Q reduces exercise-related injury risk by 30%.

The
• 80% of users identify potential health issues.
Importance of • Essential for fitness assessments and safe workouts.
the PAR-Q in
Fitness

Please read the 7 questions below carefully and answer each one honestly: check YES or NO. yes No
Has your doctor ever said that you have a heart condition OR high blood pressure
Do you feel pain in your chest at rest, during your daily activities of living, OR when you do physical activity?
Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months? (Please answer NO if
your dizziness was associated with over-breathing including during vigorous exercise
Have you ever been diagnosed with another chronic medical condition (other than heart disease or high blood pressure)
Are you currently taking prescribed medications for a chronic medical condition?
Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue (muscle, ligament, or tendon)
problem that could be made worse by becoming more physically active?
Has your doctor ever said that you should only do medically supervised physical activity?
 Fitness Assessment
Cardiovascular Muscular Muscular Flexibility Body
Endurance Strength Endurance Composition

3 Minutes Step Test 1-RM Test Push Up Test Sit and Reach Test Skin Fold
(1 Rep Max)
1 Mile Run circumference
measurement
1.5 Mile Run

Rockport Walk Test

Cardio Strength Training Strength Training Stretching Strength Training
(Strength) (Endurance) (Hypertrophy)
+ Nutrition
F requency
 How Many Days?
6 Days
4 Days 5 Days Beginner 2 – 3 Days Per Week

2 Days 3 Days
Intermediate 3 – 4 Days Per Week

Advanced 5 – 6 Days Per Week

More
5 – 6 Days, Twice a day
Advanced
Dumbbell Chest Press Bentover Dumbbell Row

Barbell Chest Press Bentover Barbell Row

Chest Press Machine T- Bar Row
Push Ups Seated Tow
Swiss ball Chest Press Seated Swiss ball Band Row
Resistance Training Analysis
 STEP 1
Seated Incline

Standing Training
Bent Over
Position
Flat Kneeling
 STEP 2
(High-Mid-Low)
Pully - Grip
Dumbbell

Wide-Close Barbell

EZ-Bar One Dumbbell

Rope T-Bar
Smith
Machine
 STEP 3
Chest Lat
Shoulder (Front – Lateral
– Rear Delt)
Body Leg
Biceps (Hammer –
Preacher – Concentration)
Part Wrist
Triceps (Over Head) Calf
STEP 4
 Biceps
Origin Long Head:
➢ Supraglenoid tubercle of the scapula

Short Head:
➢ Coracoid process of scapula

Insertion Radial Tuberosity

Action Synergist

- Elbow flexion (strong)

- Radioulnar joint supination

- Shoulder flexion
 Brachialis

Origin Distal 2/3 of the humerus

Insertion Ulnar tuberosity and coronoid process

Action (Prime Mover) Elbow flexion
 Triceps

Origin Long head: Infraglenoid tubercle of the scapula

Lateral head: Posterior and lateral humerus
Medial head: Distal half of posterior humerus
Insertion Olecranon process of Ulna
Action (Prime Mover) Elbow Extension
 Deltoid

Origin Anterior : lateral 1/3 of the Clavicle

Lateral / Middle : Acromion process
Posterior : Spine of the scapula
Insertion Deltoid tuberosity of the humerus
Action (Prime Mover) Anterior : Shoulder flexion / abduction
Lateral : Shoulder abduction
Posterior : Horizontal Abduction & Hyper extension
 Pectoralis Major
Pectoralis Minor
Pectoralis Major

Origin Clavicular Head (Upper Fibers): Anterior surface of the medial 1/2 of the clavicle
Sternocostal Head (Lower Fibers): Anterior surface of the sternum, cartilages of first six or
seven ribs, and aponeurosis of the external oblique.
Insertion Bicipital groove of the humerus
Action (Prime Mover) Shoulder Horizontal Adduction
bACK
 Latissimus Dorsi

Origin Lower 4 ribs, the crest of ilium, spinous processes of T7-L5,

Thoracolumbar fascia, and inferior angle of the scapula
Insertion Bicipital groove of the humerus
Action (Prime Mover) Shoulder Extension and Adduction
 Trapezius

Origin Base of the skull and spinous processes of C7-T12.

Insertion Lateral posterior border of the clavicle, acromion and
spine of the scapula,
Action (Prime Mover) Upper : Elevation
Middle : Retraction
Lower : Depression
 Rotator Cuff

Origin Supraspinatus: Superior surface of Scapula

Infraspinatus: Posterior Surface of Scapula
Teres Minor: Lateral Border of The Scapula
Subscapularis: Anterior Surface of The Scapula
Insertion Upper Humerus
Action (Prime Mover) Supraspinatus: Abduction
Infraspinatus: External Rotation
Teres Minor: External Rotation
Subscapularis: Internal Rotation
Legs
 Quadriceps

Vastus Rectus
Lateralis Femoris

Rectus Femoris Vastus

Vastus Vastus
Intermedius
Lateralis Medialis
Vastus
Medialis

Origin Rectus femoris: Anterior inferiror iliac spine (AIIS)

Vastus lateralis : Greater trochanter of the femur
Vastus medialis : Medial side of the femur.
Vastus intermedius: Anterior and lateral shaft of the femur
Insertion Patella via the patella tendon and tibial tuberosity via the patella tendon
Action (Prime Mover) Knee extension
Rectus femoris contribute to hip flexion
 Hamstring

Origin Biceps femoris : Long Head: Ischial tuberosity ---- Short Head: Shaft of the femur
Semitendinosus: Ischial tuberosity
Semimembranosus: Ischial tuberosity
Insertion Biceps femoris : Head of the fibula
Semitendinosus: Proximal medial tibia
Semimembranosus: Medial condyle of the tibia
Action (Prime Mover) Knee flexion and strong synergist in hip extension
4- Exercise Oder
 Exercise Oder
Implement Training Principles
Fitness professionals should apply these principles to
design effective workout programs.

Monitor Performance Gains

Track improvements; studies show a 20% boost in
performance when following the recommended order.

Move to Isolation Exercises

After compound lifts, focus on isolation exercises such as
leg extensions to target specific muscles

Start with Compound Exercises

Begin with exercises like squats and deadlifts that engage
multiple muscle groups for maximum energy utilization.

Start with a Large Muscle Group

(Quadriceps – Hamstring – Back – Chest)

Start your workout session with a warmup

(General Warmup – Dynamic Stretching – Mobility
Exercises - Corrective Exercises – Specific Warmup)
T E M P O
 Time Under Tension
3 2
0 STABILIZATION 0 0 ENDURANCE 0
2 4 1
0 HYPERTROPHY 1
3 1 1
0 STRENGTH 0 0 POWER 0
X 1
Training Load
 Training Load
Reps + Intensity = Training Load Tissue Load Capacity
<

1–5 1RM – 5RM

6–8 6RM – 8RM

8 – 12 8RM – 12RM

12 – 15 12RM – 15RM

15+ 15RM – 20RM

 Deltoid : 6 – 12 Sets Chest : 10 – 20 Sets

Triceps : 3 – 10 Sets Biceps : 3 – 10 Sets

Back : 10 – 20 Sets Abs & Core : 6 – 12 Sets

Glutes : 6 – 12 Sets Quadriceps : 10 – 20 Sets

Hamstring : 10 – 20 Sets Calves : 3 – 10 Sets

7- Training Volume (Sets + Reps)

How many sets per muscle group per week

 Training Volume
Beginner Intermediate Advanced
Chest 10 – 12 Sets 12 – 16 Sets 16 – 20 Sets
Back 10 – 12 Sets 12 – 16 Sets 16 – 20 Sets
Quadriceps 10 – 12 Sets 12 – 16 Sets 16 – 20 Sets
Hamstrings 10 – 12 Sets 12 – 16 Sets 16 – 20 Sets
Deltoid 6 – 8 Sets 8 – 10 Sets 10 – 12 Sets
Abs & Core 6 – 8 Sets 8 – 10 Sets 10 – 12 Sets
Glutes 6 – 8 Sets 8 – 10 Sets 10 – 12 Sets
Biceps 3 – 4 Sets 5 – 7 Sets 8 – 10 Sets
Triceps 3 – 4 Sets 5 – 7 Sets 8 – 10 Sets
Calves 3 – 4 Sets 5 – 7 Sets 8 – 10 Sets

Volume Load = Sets x Reps x Intensity

 Rest
Rest for Muscle Recovery Rest allows muscles to recover and adapt, promoting growth and strength

Muscular Endurance : 30 – 60 Sec

Muscular Hypertrophy : 1.5 – 3 Min
Optimal Rest Periods Muscular Strength : 3 – 4 Min
Power : 4 – 5 Min

Performance Enhancement Following recommended rest can lead to a 25% boost in workout performance

Injury Risk Reduction Incorporating rest days reduces the risk of injury from overtraining

Sustainable Training Habits Emphasizing rest helps clients develop long-term fitness habits
Training Variation
 Training Variation
Prevents performance
plateaus
Intensity
Adjusting weights
Variation Improves overall
fitness and strength

Exercise
Changing movements or equipment Reduces risk of injury
Variation

Keeps motivation high

Volume
Changing sets and reps
Variation

Method
Using different training Systems
Variation
 Progression

Flexion of the hips Flexion of the hips Flexion of the hips Flexion of the hips
and knees from 45 to and knees. To 90 and knees from 45 to and knees. To 90
90 degrees and back degrees and back to 90 degrees and back degrees and back to
to the initial position the initial position to the initial position the initial position
(Using 2 Swiss balls) (Using 1 Swiss ball) (Using 1 Swiss ball) (Without Swiss ball)
Cardio
 The Practical Part

Let's Design a Workout Program