A Brief Introduction To “Personal Fitness And Strength Training”. For many people, entering the world of “Personal Fitness and Strength Training,” is much like traveling to a foreign country. Let’s explore some terms and concepts one might encounter on entering this new and exciting world.
A Brief Introduction to "Personal Fitness And Strength Training"
A Brief Introduction To “Personal Fitness And Strength Training”. For many people, entering the world of “Personal Fitness and Strength Training,” is much like traveling to a foreign country. If they have not prepared beforehand, they can be totally overwhelmed by the new language, culture, and traditions.
With that in mind, let’s explore some terms and concepts one might encounter on entering this new and exciting world. “Personal Fitness,” is a broad, generic term that includes any actions and activities a person might undertake that promote good physical, mental, psychological, and nutritional health.
Each aspect of Personal Fitness has its own basic content and language. It is important to be extremely cautious in choosing the “Expert,” from whom you wish to garner advice on any of the aspects of Personal Fitness. The internet is full of sites and forums which provide a wealth of well-intentioned, “misinformation.” Make sure that the information provided by your ”Expert” is from referenced and well documented scientific articles that contain peer reviewed scientific information. This will guarantee that you are getting genuinely true and accurate information that was current at the time of the publication of the referenced article. It is very important to note the publication dates of the articles as some may be outdated and replaced by more recent research. Obviously, this process will take a little time and effort on your part but, it is much more worthwhile than just surfing the net and choosing the things that “sound good.”
The “Strength Training” world absolutely has a language and culture all its own. Some common terms and references in strength training are as follows: “Exercise” - a specific body movement that has a well-defined, full cycle of motion that includes a beginning, middle and end. I will use the Biceps Curl as the common example throughout.
Please note that as the client does the biceps curl in the video, the exercise begins at the bottom with his hands down and arms straight, proceeds to the middle with his arms bent at the elbows and his hands up near his shoulders, then finishes at the bottom, again, with his hands down and arms straight. This takes us to our next definition. “Proper Form” – the proper way to perform an exercise, without cheating or modifying the movement to try and achieve more repetitions or use more weight. Note that, as the client performs the biceps curl, it is done in a slow, smooth, rhythmic, motion, with no jerking, bending, or leaning. There is a brief pause at the middle and end of each exercise cycle. This is the proper form for a biceps curl.
“Full Range of Motion” - the total distance specific body parts travel in a full cycle of motion. In the biceps curl, it is the total distance the client's hands move from the beginning of the curl, to the top and back down to the bottom.
“Repetition” - one full cycle or full range of motion of an exercise. An example is one full biceps curl from beginning, to middle, to end.
“Set” – a specific, predetermined, number of repetitions of an exercise, grouped together, and performed rhythmically, one after another. An example is: “one set of 8 repetitions of the biceps curl.” This is 8 full repetitions of the biceps curl, done one after the other.
“Supination” – the palms up, position of your hands in an exercise movement. An easy way to remember this definition is to remember that supination is the position of your palm if you are carrying a bowl of “soup” in the palm of your hand. The words “soup” and “supination” sound much the same, so it is easy to remember. The client is doing the biceps curl with his hands in the “supinated” position.
“Pronation” – the palms down position of your hands in an exercise movement. An easy way to remember this is to remember “Pronation,” “Push, ” and “Pushup,” all start with the letter “P.” Pronation is the position of your palms when you push something away from you or do a Pushup. Pronation is the opposite of supination.
Hopefully, you found this brief introduction to the world of personal fitness and strength training valuable. If you enjoyed this and would like me to expand on this topic, or, if you have any questions at all, please let Shelter Fitness know and we will be more than happy to accommodate you!
Please note the client using resistive bands in the video. These are a tremendous alternative to free weights for those who choose to use them. But, if you do prefer free weights, Shelter Fitness can fulfill all your needs with top quality, commercial grade equipment, which is reasonably priced and promptly shipped! Please, take a few minutes and check out our full line of products. You will not be disappointed!
I am currently retired and no longer a practicing Chiropractor, nor do I hold a current professional license in the medical field. The information presented is solely based on my experiences as a professional and for informational purposes only. Please consult with your physician prior to any new or changing fitness endeavors. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities promoted by this site.
Author Bio - Dr. Andrew J. Lucas
Practiced for more than 30 years as a Chiropractor in Washington, Pennsylvania, specializing in the treatment of both acute and chronic musculoskeletal disorders.
Graduated from Waynesburg College (now Waynesburg University) in 1976 with a Bachelor of Arts degree in English.
Graduated in 1985 from the National College of Chiropractic (now National University of Health Sciences) with a Doctor of Chiropractic degree, as well as a Bachelor of Science degree in Human Biology.
In 1989 he successfully completed the Diplomate program for Orthopedics through the postgraduate division of the Los Angeles College of Chiropractic.