PERSONAL FITNESS TRAINER DIPLOMA

Joint Action Primar Primary Strength Exercise Alternative Stretch

y Mover 2 Strength
Mover
1

Shoulder
Extension Latissi Teres Bent-Over Dumbbell Child's Pose Pull-Up
mus Major Row
Description: Description:
Dors
Description: The Bent- The next Pull-ups are
Over Dumbbell Row is a exercise, another
resistance training Child’s Pose, is compound
exercise that exercises aimed at the exercise that
the muscles that lie in the back area as affects the
upper back, mostly the well as the hips same muscles
lats and the rhomboids. and thighs in the upper
Done with a spinal muscles. With body (Vuk &
flexion at the hip joint it the performer Bašić 2021).
entails pulling dumbbells assuming the
in the mid-line to the hip kneeling
level enhancing strength, position while
stability and good sliding the
posture in the shoulder buttocks
girdle. towards and
resting on the
heels and
performing a
lowering of the
chest towards
the floor while
extending the
arms forward, it
offers a chance
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to ease stress,
and tension and
creates
elasticity giving
it its flexibility.

Spinal Extension
Erector Multifidu Deadlift Cat-Cow Back
Spinae s Stretch Extension
Description: It is a
strength compound Description: Description:
movement that This type of Extension of
specifically works out stretching is the back
the gluteus maximus, useful in targets
hamstrings, lower back maintaining specific
muscles and others. Done flexibility in the muscle groups
in lifting a bar from the erector spinal that are
natural floor level to the and multifidus similar to
hip level, it fosters muscles. those
strength, stability and recruited in a
strength in weight deadlift.
training and thus can be
regarded as a compound
movement exercise.
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Shoulder
Abduction Deltoid Supraspi Dumbbell Lateral Raise Cross-Body Overhead
(Latera natus Shoulder Dumbbell
Description: Dumbbell
l Head) Stretch Press
Lateral Raise is another
isolation movement for Description: It Description:
the outer head of the is appropriate in The Overhead
deltoids in an attempt to that it stretches Dumbbell
grow and sculpt broader the following Press is a
shoulders (McLennan & areas of the strength
Peck 2020). Done while shoulder, exercise that
standing or sitting, it deltoid and mainly works
necessarily consists of supraspinatus. the deltoid
lifting dumbbells out to muscles in the
the sides with somewhat shoulder,
inclined elbows until the triceps and the
position reaches parallel upper part of
to the floor, helps the chest.
develop the deltoid Done either in
muscles in the shoulders standing or
and beautifies the entire sitting, it
upper extremity. involves
lifting
dumbbells
from the
shoulders to
overhead and
back while
building
upper body
muscular
endurance,
stability and
flexibility.
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Even essential
exercises like
lunges should
be performed
in proper form
because you
don’t want to
get injured.

Hip Extension
Gluteu Hamstrin Barbell Hip Thrust Standing Quad
s gs Stretch
Description: The Barbell Romanian
Maxim
Hip Thrust is a strength Description: Deadlift
us
exercise whose prime The Standing
Description:
motor is the gluteus Quad Stretch
the Romanian
maximus muscle with the involves the
deadlift is
hamstrings and the core quadriceps
similar to the
receiving support (Ngo (Olso et al.,
deadlift, but it
and Kazmi 2024). 2020). This
focuses on the
Executed with the exercise entails
hamstrings
boundary part of the holding one leg
and glutes,
upper back lying on a stiff and taking
and the
bench and the lower part the other leg’s
movement of
grounded, the movement ankle towards
the exercise
involves pulling the hips the butt
includes
up against the requisition allowing for
bending at the
of the heels, thereby some flexibility
hips rather
strengthening hip in the upper
than the lower
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extension and the lower section of the back.

body members. front thigh.

Knee Extension
Rectus Leg Extension Seated Squat
Quadri Femoris Hamstring
Description: The Leg Description:
ceps Stretch
Extension is a strength The Squat is a
training exercise that Description: basic strength
targets especially the This exercise movement
quadriceps muscles of proceeds to the that directs
the front of the thigh. next about the most force
Exercised on leg biceps stretch on the quads,
extension equipment and this stretch hamstrings,
where the individual aims at the glute and the
contracts the knees in quadriceps and TVA. Done in
opposition to the rectus femoris. reverse by
resistance, increasing the squatting and
development of size and coming down
strength within the thighs to a sitting
or more accurately the posture with
quadriceps, necessary for the feet placed
running and leaping at shoulder
activities. width apart, it
is important in
a
boosting
lower body
muscle
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strength
composition
and flexibility
of the lower
extremities
because
almost most
facets of
functional
movement
and athletic
productivity.
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References

McLennan, L., & Peck, J. (2020). Moving from the Inside Out: 7 Principles for Ease and
Mastery in Movement--A Feldenkrais Approach. North Atlantic
Books.https://www.academia.edu/download/85866431/Moving_from_the_inside_out
_7_principles_for_ease_and_mastery_in_movement_a_Feldenkrais_approach.pdf

Ngo, D. and Kazmi, M., 2024. Power and strength training plan for off and on season for
teenage
runners.https://www.theseus.fi/bitstream/handle/10024/862398/Kazmi_Ngo.pdf?
sequence=2

Olson, H., Tunning, M., & Gholampour, C. (2020). CHIROPRACTIC MULTIMODAL

TREATMENT OF A GRADE 2 QUADRICEPS STRAIN: A CASE REPORT.
Journal of Contemporary Chiropractic, 3(1),
51-56.https://journal.parker.edu/index.php/jcc/article/download/102/43

Vuk, S., & Bašić, L. (2021). The Effect of Lifting Straps on Pull-up Repetition number. In
9TH INTERNATIONAL SCIENTIFIC CONFERENCE ON KINESIOLOGY (p.
339).https://www.bib.irb.hr:8443/1154012/download/1154012.9-Conference-
Kinesiology-2021-Proceedings-final_za_objavu_web.pdf#page=341