HEALTH TOPICS
FACT SHEETS
Get information on various topics. Select any from the below list to download.
Health and Well-being Pack
Easy health, well-being and nutritional tips to help you lead a healthier life.
Biceps
The biceps muscle has 2 heads, the long head and short head. BICEPS BRACHII This muscle is responsible for bending the forearm back towards the upper arm so is involved in lifting and pulling movements. It also plays a part in supinating the forearm, turning the palms...
Core
The core transfers the forces between your upper and lower extremities. The core and limbs need to be strong and stable before any form of movement can happen through the limbs so, the stronger you make your core, the more efficient and stronger your movements will...
Circuit Training
Circuit training is a style of workout performed with different stations or exercises at a usually high intensity with little rest between each station or exercise. Circuit training is a form of body conditioning that involves endurance training, resistance training,...
Basic Sets Strength Training
Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench...
Why You Should Do Gironda Strength Training
8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system...
Why You Should Do Tabata Training
Developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo, Tabata is based on timed interval method. Tabata is a type of HIIT workout that aims to yield the most benefits in a short amount of time. For each exercise, you do eight...
Upper Back
The muscles in the group are: TRAPEZIUS This is broad, flat and triangular in shape. It is responsible for elevating and retracting the scapula (shoulder blade) and when the arm abducts (moves away from the body’s centre line), it rotates the scapula. LATISSIMUS DORSI...
Why You Should Do Giant Sets Training
Giant sets are doing 4 or more exercises back-to-back with no break. During these sets you can either pair exercises that are non-competing, in other words opposing muscle groups, or you can target the same muscle. For example, you might do an overhead press, a...
Why You Should Do Fartlek Training
Fartlek is a Swedish word and roughly translated means ‘speed play’. Fartlek training involves varying the intensity or speed of your run to improve your fitness and endurance. Fartlek sessions are usually performed for a minimum of 45 minutes and intensity can vary...
Lower Back
There are three different groups of muscles that help the spine to function. These are: Extensors – these enable standing and lifting (such as the Erector Spinae). Flexors – these allow flexion, bending forward, lifting and arching of the lower back. Obliques – these...