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The multiple-set system, or ‘setting’ probably forms the basis of the majority of resistance-based workouts performed in gyms today. This system consists of an appropriate warm up followed by multiple sets of the same repetitions performed with a given weight. For example, 3 sets of 10 repetitions (3 x 10), or 5 sets of 5 […]

This training method is one of the first training systems that most gym users are exposed to, generally in the form of “21s” for bicep curls. The matrix system can be utilised when performing most resistance exercises and involves breaking a set into three distinct phases: outer range, inner range, and full range. Each phase […]

When referring to the movements that occur at a joint, fitness professionals if they have done their homework use the following joint movement terminology. Abduction – away from the midline of the body Adduction – towards the midline of the body. Circumduction – circular or cone shaped movement available at ball and socket joints. Depression […]

Bone is living tissue mainly made up of a protein called collagen but it also contains minerals and salts. Inside the bone there are living cells: Osteoblasts (cells that help form bone) Osteoclasts (cells that help eat away old bone) Osteocytes (mature osteoblasts that have ended their bone forming role) The actual process of bone formation is called ossification. During ossification, […]

To help us identify bones they have been classified according to their shape. There are five bone classifications that all bones come under.   Long Bones A long bone is a bone that is longer than its width, such as the femur, humerus, ulna, radius, tibia, fibula, metacarpals, metatarsals, and phalanges.   Short Bones A […]

Skeletons are not just for freaking people out on halloween! The skeleton in fact has six really important functions.   Shape To provide a bony framework for the body and to give it shape. Protection To support and protect certain vital internal organs. For example the cranium protects are extremely precious brains. Movement To act […]

There are 206 bones in the human skeleton. Wow that is a lot of bones to remember. Well thankfully, we don’t have to remember 206 names. For example there are are 33 bones just in the vertebrae. We can also divide all the bones up into two sections: The axial skeleton  The skull, vertebrae, ribs, sternum. […]

Bones aren’t just for dogs to chew on, they are living tissue with a complex structure that consists of the following components. Cancellous bone (spongy bone) This part of the bone gives it elastic strength to resist compression forces. Compact bone This part of the bone is solid, strong and resistant to bending. Diaphysis   This […]

The last article looked at where we can get great carbohydrate sources from. This final article on macronutrients will discuss the importance of fat. Myth busting: Eating a low-fat diet is the key to weight loss. Ok so first of all a “fat-free” label doesn’t mean you can eat all you want without increasing your […]

Last article we looked at proteins but lets not forget the importance of carbohydrate too. Carbohydrate is an important macronutrient because it is a useful source of energy. By including carbohydrate in your diet you will spare your protein from being used to provide energy instead, allowing it to focus on it’s main role of growth […]