Fitness Practical HANDOUT
TOPIC
Practical Training Induction
Location
Gym
Overview
This induction has been put together as a basic introduction for first time users
in the gym. This induction covers the following:
 Fitness Terminology
 Gym Equipment
 Warm up and Cool downs
Terminology
Repetitions (reps)
The word reps is a shortening of repetitions. A Repetition is one complete movement of an exercise. This
must be a complete range of motion of the exercise and must be performed correctly.
Sets
Sets are a collection of repetitions. This must be a consecutive number of repetitions. In addition, you will
come across straight set which are regular sets; as well as pyramid sets which increase in weight by
every set performed.
Rest between sets
The amount of rest you take between each set is important. Normally, while you are performing the same
exercise, you should rest no more than 2 minutes between sets. However, if you are training with extra
heavy weights, then rest between sets may be up to 5 minutes.
Exercise order
You should always train your larger muscle groups before small ones. The main reason for this is that it
takes more of your energy to train these larger muscle than the smaller ones. When it comes down to the
order of training within small and large groups train your weakest first.
Duration of workout
Your workout should range from within 30 to 45 minutes in duration. The object is to keep blood flowing in
your muscles at all times, keep your heart rate above resting.
Drop sets
Suppose that you are performing reps with 15kg dumbbells and fail at the 8th rep, with the drop set
method you immediately follow your last rep by picking up a lighter set of dumbbells and perform a few
more reps to failure. Do this process three to four times. This is excellent for shocking the muscle and
getting a great burn!
Super sets
Super sets is when you perform a set of a particular exercise, the move on to another exercise with no
rest. This type of training is excellent for endurance training.
21's
These are applied to most curling exercises, yet it is possible to appy it to many others.The execution of
the 21's in curling movements is a three part exercise. First, you perform 7 repetitions from the bottom
point to the midpoint, then 7 repetitions from the midpoint to the top, then finally 7 full repetitions.
©Australian College of Sport & Fitness 2013
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ACSF notes_Practical Training Induction 1301A
Pre-exhaust sets
These are great to really target a muscle group which you otherwise have a hard time to isolate.
Performing pre-exhaust sets will tire out muscle which would normally aid as secondary muscles in a
certain exercise, then another set will follow which will target the same muscles aided before. This time
however, they will not have any help from the secondary muscles and will do all the work and get all the
benefit. An example is doing leg extension followed by squats.
Pyramid sets
The traditional text-book definition of pyramid sets involves increasing the weight each set while
decreasing the number of reps being done. There is also a method called Reverse Pyramid Sets where
the weight is decreasing each set and the number of reps is increasing.
How many reps should I do each exercise?
In weight training, the number of repetitions, sets, and intensity determines your training outcome.
Depending on your fitness goals, high reps and lows reps play major roles on both your performance and
appearance
Repetitions vs. Intensity
The number of repetitions performed is the reciprocate of the amount of intensity.
The higher the intensity, the fewer the repetitions, and vice versa.
Endurance
High repetitions (15 to 20 reps) should be used for endurance training such as marathons and crosscountry skiing. This is done at lower intensity to develop muscular endurance and enhance work capacity.
High reps should also be used for beginning exercisers to get them familiar with the movement patterns.
Power
Explosive movements, such as throwing, jumping and power-lifting, require optimal range of motion and
stability of the joints and muscles to prevent injuries. Such high-energy movements require less repetition
in conditioning, which has the range of one to four reps.
Correct breathing during exercise
Correct breathing while exercising is a crucial component of healthy and effective fitness. Proper
breathing is not necessarily intuitive for every runner. A conscious effort is required to ensure that
breathing is in rhythm with the movements of the body. Good breathing technique when exercising
ensures you get the most out of your performance and remain safe.
Breathing While Running
Allow your breathing to fall into a steady rhythm that corresponds with your strides. Doing so optimises the
amount of oxygen your body takes in and the amount of carbon dioxide it expels. Try to always inhale on
one set of strides while exhaling on another set. A good method to track your breathing is the 3:2 inhaleto-exhale ratio. Inhale fully on a set of left-right-left strides and exhale fully on the following set of right-left
strides. For your body to become accustomed to this type of breathing, run first at a pace that comfortably
allows you to perform this breathing exercise.
Breathing While Strength Training
Breathing properly during strength training exercises is crucial. Any exercise that requires lifting, pushing
or pulling is very demanding on the body and heart rate. Always exhale during exertion. A good example
is the bench press. As you press the weight up, exhale slowly throughout the motion. Inhale as you begin
to bring the weight back down to your chest. Remember to exhale fully to expel all of the carbon dioxide
from your lungs.
©Australian College of Sport & Fitness 2013
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ACSF notes_Practical Training Induction 1301A
Continuous Breathing
During any exercise, it's important that you focus on always moving air in and out of your body efficiently.
Some exercises, especially heavy lifting exercises, may seem to be completed more easily if holding the
breath. Holding your breath during exertion can cause your blood pressure to rise. This can also result in
reduced blood flow to the brain. Both can have adverse affects on the body. Continuous airflow through
your lungs is crucial for healthy, effective exercise. If you can't perform an strength training exercise
without holding your breath, there is a fair chance you're using too much weight.
Breathing Through the Nose
When running at a slow to moderate pace or when performing an easy aerobic exercise, try to inhale
through your nose. Slow inhaling through the nose helps to get you into a rhythm and stabilises the heart
rate. This is no longer possible once you reach a certain intensity in an exercise, but make a conscious
effort to fully inhale through your nose for as long as it's comfortable and does not affect your
performance. Exhale fully through the mouth.
Focus On Breathing
Focusing on breathing may be an obvious part of any exercise, but it's very common for runners to
engage in conversation when running with a partner or group. Though many can run normally while
talking, the breathing rhythm is affected and can be detrimental. Conversing while exercising can also
cause loss of focus and concentration, which takes away from the effectiveness of the exercise.
Gym Equipment – The Basics
Strength-training Machines
Strength-training machines are the most user-friendly of your workout options:
Just adjust the machine so your joints line up with its axes of rotation, sit down in
the machine and push or pull on the handles.
Cable Machines
If strength-training machines are the most basic way to work your muscles, cable
machines are the most versatile. Pulleys are either fixed in place, mounted on a
track or at the end of a swing arm. A cable runs from the weight stack through
each pulley, with a clip at the end so you can easily swap out handles. By varying
which handle you use, the pulley position and your own body position, you can
perform exercises that simulate almost any real-world movement you can
imagine.
Free Weights
The term "free weights" refers to anything that you're free to move in any direction,
without the restrictions of machine handles or weight stacks. Examples include
weight plates, barbells, dumbbells, medicine balls and kettlebells. Free weights are
almost as versatile as cable machines, but have the added advantage that you aren't
fixed into any position.
Body-weight Apparatus
Strength-training machines have moving parts, and provide extra resistance from either a weight stack or
weight plates mounted on the frame. But a few common gym apparatus use only your body weight for
resistance. These include pullup bars, dip bars, the Roman chair.
Cardio Machines
Cardio machines include treadmills, elliptical trainers, exercise bikes, stair steppers,
treadmills and stationary rowers.
Miscellaneous Equipment
Some gyms make it a point to provide a variety of other miscellaneous fitness equipment. This includes
stability balls, foam rollers, dowels for stretching, wobble boards and suspension trainers like the TRX.
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ACSF notes_Practical Training Induction 1301A
Warm up and Cool downs
Why should I warm up and cool down for sport or activity?
There are numerous health benefits associated with performing an effective warm up and cool down
before and after sport or activity. These include:
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Reduced likelihood of injury
Improved athletic performance
Greater mental concentration
Improved fitness
Faster recovery from activity
Improved flexibility
Warm Up
How long should I warm up for?
One of the best ways to prevent injury is with an effective warm up prior to sport or activity. A proper warm
up should be at least 10-15 minutes in duration and should progress through a variety of stages and warm
up activities.
What is the purpose of a warm up?
The purpose of an effective warm up is to increase your heart rate and body temperature, and to facilitate
blood flow to the muscles to be used during the activity. This increase in blood flow, heart rate and body
temperature during the warm up improves the elasticity of both muscles and joints, alerts neural pathways
and stimulates muscles in preparation for performance. An effective warm up will also help to evenly
distribute lubricating fluid throughout the joints to be used therefore reducing friction during movement.
Cool Down
Benefits of a cool down
An appropriate cool down following sport or activity is essential for the body's recovery process. Not only
will an effective cool down assist with decreasing muscle soreness in the following days, but it will also
assist in reducing muscle shortening and injury likelihood. Furthermore, an effective cool down will
improve performance for the next session, especially if the sport or activity is required shortly after.
How long should I cool down for?
An effective cool down should take between 10-15 minutes and involve a very light activity immediately
following the sport or activity and cool down stretches.
How should I cool down?
A cool down should comprise light activities such as walking or light jogging for approximately 5-10
minutes followed by static cool down stretches of the major muscles that were used for the particular sport
or activity.
©Australian College of Sport & Fitness 2013
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ACSF notes_Practical Training Induction 1301A