HONG KONG BAPTIST UNIVERSITY

COLLEGE OF INTERNATIONAL EDUCATION

GECR 5603 Physical Education (Bodybuilding and Fitness)

A. Definition of physical fitness

A1. Physical fitness

a. Health-Related Physical Fitness
Health-Related Physical Fitness refers to ones ability to work with vigor and pleasure,
without undue fatigue, with energy left for enjoying hobbies and recreational activities
and for meeting unforeseen emergencies.

Components of Health-Related Physical Fitness:

Cardiorespiratory Endurance
Cardiorespiratory endurance refers to the ability of the circulatory and respiratory
systems to supply oxygen and nutrients to working muscles during sustained
physical activities. Cardiorespiratory endurance also involves the ability to transport
waste products away from the working muscles.
Muscular Strength
Muscular strength refers to the ability a muscle to exert a maximal force against a
resistance.
Muscular Endurance
Muscular endurance refers to the ability to apply muscular force repeatedly or to
sustain a static muscular contraction for a period of time.
Body Composition
It refers to the different components that make up the human body, which includes
muscles, bones, fat & fluids. Body composition is typically expressed in relative
percentages of fat and lean body mass.
Flexibility
Flexibility refers to the range of motion around a joint or a series of joints.

b Sports-Related Physical Fitness

Sports-Related Physical Fitness refers to fitness components that are specific to sports
performance. It is also known as skill-related physical fitness.

Components of Sports-Related Physical Fitness:

Power
The ability of a muscle or muscle group to exert great force in a very short period of
time.
Balance
The ability to control or stabilize the body when standing still or moving
1
 Agility
The ability to change and control the direction and position of the body while
maintaining a constant, rapid motion
Reaction time
The ability of the body to react to what you hear, see or feel quickly and accurately
Speed
The ability of the body to move from one point to another point in a short period of
time.
Coordination
The ability to use the senses together with body parts during movement (i.e.
hand-eye coordination)

B. Benefits of Regular Exercise

B1. Burns calories B2. Minimizes loss of lean body mass

B3. Reduces obesity-related diseases B4. Suppresses appetite
B5. Leads to waist loss B6. Can lower set point
B7. Compensates for RMR decline B8. Improves psychological well-being

C. Aerobic Training Program FITT Principle

C1. Frequency How often a person trains in a specific period of time.

Weekly combination of 3 to 5 days of moderate and vigorous intensity
aerobic exercise is recommended by the American College of Sports
Medicine (ACSM) for most adults to achieve and maintain health/ fitness
benefits.

C2. Intensity The amount of effort that should be invested in a particular training session.
Using Heart Rate Reserve(HRR) Method for estimating intensity for
aerobic exercise:

HRR = [(HR max HR resting) X % intensity] + HR resting

HRmax = 220 Age
** Recommended training intensity for aerobic fitness is 40% - 60% HRR.
(Moderate) and 60% - 90% HRR (Vigorous)**

E.g. Peter is 20 year old. His resting heart rate is 60 bpm. He wants to do
the moderate intensity aerobic exercise for weight loss.

The target training heart rates for him are:

At 40%: HHR = [(200-60) X 40%] + 60= 116 bpm
2
 At 60%, HHR = [(200-60) X 60%] + 60= 144 bpm.
Therefore the target training heart rate for Peter should fall between 116
144 bpm.

C3. Time The length of time in a single training session.

30 60 minutes of continuous aerobic activity (Moderate)

C4. Type The type or kind of exercise you should choose to achieve the appropriate
training response.
Aerobic Exercise: Any activity that involves large muscle groups, which
can be maintained continuously, and is rhythmical and aerobic in nature,
e.g. walking, hiking, running/jogging, cycling, cross-country skiing,
dancing, rope-skipping, rowing, swimming, skating, roller-blading, and
various endurance game activities.
D. Major Muscle Groups

Deltoids Trapezius

Pectorals Triceps

Latissimus Dorsi
Biceps

Erector spinae
Rectus Abdominis
Gluteus Maximus
Quadriceps
Hamstrings

Gastrocnemius

3
E. Basic Terminologies

D1. Repetitions: The number of times you repeat a specific movement.

D2. Repetition Maximum (RM): The maximum number of repetition(s) one can lift at a given
resistance (weight).
e.g.: 1 RM = is the maximum resistance (weight) one can lift only once.
8 RM = is the maximum resistance (weight) one can lift for eight times.
D3. Load: The weight or RM for a specific training movement.
D4. Set: A particular number of continuous repetitions for a training movement.
D5. Station: Where you perform a training movement.
D6. Recovery period: The rest between sets.
D7. Circuit: A series of stations.

F. Guidelines for Resistance Training

Content of Training
Frequency 2-3 times per week, every other day

Intensity Fitness component Load Repetitions Recovery Period

General Fitness 60- 70% 1RM 10 15 2-3 minutes
Muscular Strength >80% 1RM 6 10 3-5 minutes
Muscular Endurance 20-50% 1RM 20 30 0.5-1 minutes

Time Sets Stations

24 8-12

Type Body weight, Free weight, Machine or Other resistance training equipment

F1 Use the full ROM (Range of Motion) whenever possible to fully develop the strength and
endurance of the muscle at all joint angles.
F2 Moderate speeds should be adopted for weight training in general.
F3 Never hold breath during resistance training, for that may add undue pressure to the spinal
column and the thoracic cavity.

4
G. Training Machine

Training Station Major Muscles Machine

Trained

Latissimus Dorsi
Lat Pulldown
Biceps

Latissimus Dorsi
Pulldown
Biceps

Deltoid
Overhead Press
Triceps

5
 Pectorals
Chest Press
Deltoid

Triceps

Fly:
Pectorals
Fly / Rear Delt Deltoid

Rear Delt:
Deltoid
Trapezius

Chin-Up:
Latissimus Dorsi
Chin-Up / Dip Biceps

Dip:
Pectorals
Deltoid
Triceps

6
 Biceps Curl:
Biceps
Biceps Curl/
Triceps Extension Triceps Extension:
Triceps

Rectus Abdominis
Leg Raise
Quadriceps

Back Extension Erector spinae

Gluteus Maximus

Hamstrings

7
 Quadriceps
Leg Press
Gluteus Maximus

Hamstrings

Leg Extension Quadriceps

Seated Leg Curl Hamstrings

8
 Gluteus Maximus
Hip Rotation Hamstrings
Quadriceps
Hip Abductors
Hip Adductors

Standing Calf Raise Gastrocnemius

9
H. Free Weights
Free Weights Major Muscle Apparatus / Machine
Trained
Fixed-weight Dumbell Various

Barbell Various

Preacher Curl Biceps Brachii

Smith Machine Upper body:

Pectorals

Triceps Brachii

Lower body:
Quadriceps

Gluteus Maximus

10
I. Training Principles

I1. Giant Sets: A giant set is a number of different exercises for one muscle group.
I2. Super Sets: Alternating back and forth between two exercises until the prescribed number
of sets is completed.
I3. Forced Reps: Push your muscle fibers beyond normal fatigue to stimulate even greater
growth and muscular density.
I4. Partial Reps: Performing an exercise without going through a complete range of motion.
I5. Timed Sets/Reps: Doing the movement through a specific fixed time or count.
I6. Eccentric contractions (Negatives): Resisting the downward force of your training
weights.
I7. Twenty-ones: Perform seven partial reps in the lower ROM, seven partial reps in the upper
ROM, and then seven reps with full ROM. The order can be changed and partial reps in
the middle ROM can be performed instead of full ROM.
I8. Pre-exhaustion Sets: Doing sets of isolation exercises for the largest muscle group
followed by a compound exercise.
I9. Post-exhaustion Sets: Doing sets of a compound exercise followed by isolation exercises
on the largest muscle group.
I10. Pyramiding Sets: Start the first set with less weight for more reps, gradually increasing the
weight and decreasing the reps over the remainder of your sets.
I11. Load Sets: Progressively add weight to a given set while the number of repetitions stays
the same or decreases.
I12. Drop Sets: Heavy-light system that strips the weight off that enable you have to complete
all the reps.

J. History and development of bodybuilding

J1. History

Weight-training was initially practiced as a means to gain strength and measure power in
ancient Egyptian and Greek societies. These societies would primarily use stones of various
sizes and weights (a practice that would occur, in one form or another throughout history) in
their quest for bodily transformation. In fact, weight training can be traced back to 11th century
India where stone dumbbell weights were lifted by those wanting to develop their bodies to
enhance health and stamina to help overcome the challenges of daily life.

Until late 19th century, Eugen Sandow the Father of Modern Bodybuilding started to promote
bodybuilding. In a period 1880 to 1953, it is considered as the Early Years of Western
Bodybuilding. People were judged by how closely his body matched with perfect Gracilian
(Golden ratio), and also the Perfect Physique which was close to the proportions of ancient
Greek and Roman status from classical time.
11
J2. Development

The first bodybuilding contest was held on 14 September, 1901 named Great Competition at
Roual Albert Hall, London, UK. The International Federation of Bodybuilding and
Fitness (IFBB) was founded in 1946 in Canada. In America, the first large-scale
bodybuilding competition took place at Madison Square Garden in New York City in 16
January 1904. The winner was Al Treloar and he was declared The Most Perfectly Developed
Man in the World. Bodybuilding became more popular in 1950s and 1960s. In 1970s onwards,
Mr. Universe, Pro (1968-1970) Arnold Schwarzenegger brought bodybuilding to the major
publicity. The most prestigious bodybuilding contest today is the Mr. Olympia since 1977.

J3. Major Tournaments

1. WBPF European Bodybuilding & Physique Sports Championships
2. European Grand Prix of Bodybuilding
3. Asian Games
4. Arnold Classic
5. Mr. Olympia
6. Hong Kong Bodybuilding Championship

J4. History of Bodybuilding in Hong Kong

In 1936, Mr. Lee Kim Kam created the first Lees Weightlifting Academy in Bonham Road and
created Mr. Lees bodybuilder every year, who referred to as the Father of Hong Kong Body
Fitness.

In 1960, Mr. Leung Min To, Tony founded Hong Kong Amateur Weightlifting Body Fitness
Association and joined The Chinese Amateur Athletic Federation of Hong Kong (CAAF). In
1961, Mr. Leung Min To, Tony, set up the first Gym in Hong Kong named Chi Tat Gym.

In 1989, Datuk Paul Chua, the Secretary-General of Asian Bodybuilding and Asia
Vice-president of IFBB announced that weightlifting and bodybuilding were two different
sports. Following the best practice around the world, these two sports should be developed
separately. In the same year, Hong Kong Bodybuilding Association (HKBA) was founded.
In 2009, Hong Kong Bodybuilding Association (HKBA) was renamed as Hong Kong China
Bodybuilding Association (HKCBBA). Mr. Leung Min To, Tony, who was the Founder of
HKCBBA, also referred as the Father of Hong Kong Bodybuilding and became the Life Hon.
President of HKCBBA.

12
K. Rules and regulations for competition

K1. Official

The following officials are needed to manage Continental/Regional Competitions:

a. Judges Chairman
b. A Judges Secretary
c. Nine judges from as many different countries as possible. If enough qualified judges are
available, two or more panels of judges may be appointed.
d. Two statisticians
e. A Chief Marshal and an appropriate number of assistants; and
f. A Master of Ceremonies (MC) or Announcer

The Judges Chairman will coordinate and control all aspects of Official Athlete
Registration, Prejudging and Finals. No other official will make any decision which might
impact upon the smooth running of the competition without seeking the prior approval of
the Secretary-General and/or Judges Chairman.

K2. Competitor Attire

a. Male competitors will wear posing trunks of a solid, non-distracting colour which are
clean and decent. Metallic materials, such as gold or silver lame, may not be used to make
up the trunks. The use of padding anywhere in the trunks is prohibited. The front area
must be covered and the side of the trunks should be 1 cm in width at a minimum.

b. Female competitors
Female competitors will wear bikinis of a solid, non-distracting colour which must
conform to accepted standards of taste and decency. The bikini will reveal the
abdominal muscles as well as the lower back muscles. The bikini bottom must cover
at least two-thirds of the gluteus maximus. The fastenings of the bikini will be plain,
with no attached ornamentation. Metallic materials, such as gold or silver lame, may
not be used to make up the bikini. The use of padding anywhere in the bikini is
prohibited.

In the second and third rounds, the female competitors will wear a two-piece bikini;
the colour and style of which will be left to the competitors discretion, except as
otherwise indicated in these rules. G-strings are strictly prohibited. The bikini bottom
must cover a minimum of one-half of the buttocks during the whole time the
competitor is onstage.
The bikini will be inspected during registration and backstage before the competitor
is allowed onstage. If the bikini does not meet standards, the competitor will be
13
 given five (5) minutes to comply, failing which the competitor will be disqualified.
During the Prejudging, the hair will be worn off the shoulders so as not to hide the
musculature of the shoulders and upper back. The hair may be styled for the Finals.

K3. Categories

Bodybuilding competition at the World Championships is open in the following categories:

a. There are eight categories in mens world-level bodybuilding competition, currently as

follows:
1. Bantamweight: Up to and incl. 65 Kg.
2. Lightweight: Up to and incl. 70 Kg.
3. Welterweight: Up to and incl. 75 Kg.
4. Light-Middleweight: Up to and incl. 80 Kg.
5. Middleweight Up to and incl. 85 Kg.
6. Light-Heavyweight: Up to and incl. 90 Kg.
7. Heavyweight: Up to and incl. 100 Kg
8. Super-Heavyweight: Over 100 Kg.

b. There are two categories in womens world-level bodybuilding competition, currently as

follows:
1. Lightweight: Up to and incl. 55 Kg
2. Heavyweight: Over 55 Kg

c. Master and Junior categories are also provided in some competitions

K4. Rounds

a. Men and Women Bodybuilding competitions will consist of the following four rounds
in general.
1. Elimination Round
When there are more than 15 athletes competing in a category, an
elimination round will be held for the purpose of reducing the number to
15.
In the elimination round, all athletes in the same category will be brought
onstage in a single line (two lines if necessary) and in numerical order, in
groups of not more than 5 competitors at a time, through the following four
compulsory poses:
- Front double biceps;
- Side chest;
- Back double biceps; and
14
 - Abdominals and thighs.

2. Prejudging Round 1 (Comparisons of Compulsory Poses)

The Prejudging (Round 1) will immediately follow the elimination round and
will proceed as follows:

All 15 finalists will be called onstage as a group, in a single line and in

numerical order.

In groups of not more than 5 competitors at a time, and in numerical order,
the competitors will be directed to perform the following four poses at
centre-stage:

- Front relaxed followed by Front Double Biceps;

- Side Chest;
- Back relaxed followed by Back Double Biceps; and
- Abdominal & Thighs
This posing will not be scored but will be used by the judges to determine their
own individual comparisons, which will be immediately followed by another
seven directed compulsory poses (five for women), up to a maximum of five
athletes at a time.
- Front double biceps;
- Front lat spread (men only);
- Side chest;
- Back double biceps;
- Back lat spread (men only);
- Side triceps; and
- Abdominals and thighs.
Each judge is expected to watch all of the comparisons and not just those
that a specific judge has requested.

3. Finals Round 2 (Posing Routines)

In Round 2, the top 6 finalists will be brought onstage in a single line and in
numerical order. Each finalist will be introduced by number, country and
name.
Each of the top 6 finalists, in numerical order, will perform an individual
posing routine to music of his or her choice, up to a maximum of 60
seconds. This round will be scored.

4. Finals Round 3 (Compulsory Poses and Posedown)

The Finals (Round 3) will immediately follow the Finals (Round Two) and will
15
 proceed as follows:
In Round 3 the top 6 finalists will perform the 7 compulsory poses as a
group and at the same time, in the middle, left and right stage areas. An 8th
pose, the Most Muscular, will be called as the last pose before the pose
down. This round will be scored.
A 60-seconds pose down to music of the Organizers choice will follow
immediately after the 7 compulsory poses.

K5. Scoring

a. Scoring of Elimination Round

1. The judge will mark an "X" beside the numbers corresponding to the competitors
whom they wish to eliminate from the top 15 finalists.

b. Scoring of Round 1
The scoring for Round 1 will proceed as follows:
1. Each judge will award each competitor an individual placing from 1 to 15,
ensuring that no two or more competitors receive the same placing. The judges
may record their assessment about each competitor.
2. The statisticians will then eliminate two high and two low scores for each
competitor, and will add up the remaining five scores and record the results in
the column marked Round 1 Subscore. The competitor with the lowest
subscore is awarded 1st place while the competitor with the highest subscore is
awarded 15th place.
3. Should a tie occur in the Round 1 Subscore, the tie will be broken using the
Relative Placement method. Each individual judges scores for the tied
athletes is compared on a column-by-column basis.
4. The scores for the Prejudging will be used to place the top 15 competitors from
1st place to 15th place. The top 6 competitors from the Prejudging will advance
to the Finals and will start the Finals with zero points.

c. Scoring of Round 2:
1. The judges will place the competitors from 1st to 6th, giving no two athletes the
same placing.
2. The statisticians will then eliminate two high and two low scores for each
competitor, and will add up the remaining five scores and record the results in
the column marked Round 2 SUB SCORE. Round 2 shall have a weight of
one- third of the final score, or 33%.
3. Ties in the Round 2 Subscore need not be immediately broken, as the Round
2 Subscore will be added to the Round 3 Subscore to produce a FINAL
SCORE.
16
 d. Scoring of Round 3:
1. Each judge will mark the competitors in placings of 1 through 6, and will not
give more than one athlete the same placing.
2. The judges may write notes about the athletes.
3. The statisticians will then eliminate two high and two low scores (if nine judges)
or one high and one low (if less than nine judges) for each competitor, and will
add up the remaining scores and record the results in the column marked Round
3 Subscore.
4. They will then add the Round 2 Subscore and the Round 3 Subscore to
produce a FINAL SCORE. Round 3 shall have a weight of two-thirds of the
final score, or 67%. The competitor with the lowest FINAL SCORE is
awarded 1st place while the competitor with the highest FINAL SCORE is
awarded 6th place.
5. Ties in the Round 3 Subscore need not be immediately broken, as the Round
3 Subscore will be added to the Round 2 Subscore to produce a FINAL
SCORE.
6. Should a tie occur in the FINAL SCORE, the tie will be broken using the
Relative Placement method.

L. Poses

L1. Front double biceps

17
L2. Side chest

L3. Back double biceps

L4. Side triceps

18
L5. Abdominals and thighs

L6. Front lat spread L7. Back lat spread L8. Most Muscular

Reference
Kotecki, J. E. (2014). Physical activity and health: An interactive approach. (4th ed.). Burlington,
MA: Jones and Bartlett Learning.

Lavelle, G. (2011). Bodybuilding: Tracing the evolution of the ultimate physique. Gordon
LaVelle and Romanart Books.

Pescatello, L., Arena, R., Riebe, D., Thompson, P. (2014) ACSMs guidelines for exercise testing
and prescription. (9th edition). Philadelphia, PA: Wolters Kluwer/Lippincott Williams &
Wilkins Health

19
Pictures: Google Image