Inspired Gym Level 1 Course — inspiredgym.club
| Muscle Group | Location | Primary Action | Key Exercises |
|---|---|---|---|
| Pectoralis Major | Front of chest | Horizontal adduction, shoulder flexion | Bench press, dumbbell fly, push-up |
| Anterior Deltoid | Front of shoulder | Shoulder flexion, internal rotation | Front raise, overhead press |
| Medial Deltoid | Side of shoulder | Shoulder abduction | Lateral raise, upright row |
| Posterior Deltoid | Rear of shoulder | Shoulder extension, horizontal abduction | Face pull, reverse fly, rear delt row |
| Triceps Brachii | Back of upper arm | Elbow extension | Tricep pushdown, dips, close-grip press |
| Biceps Brachii | Front of upper arm | Elbow flexion, supination | Barbell curl, dumbbell curl, chin-up |
| Latissimus Dorsi | Mid and lower back | Shoulder adduction, extension | Lat pulldown, pull-up, row |
| Trapezius | Upper and mid back | Scapular elevation, retraction, depression | Shrug, face pull, row |
| Rhomboids | Between spine and shoulder blades | Scapular retraction | Row, face pull, band pull-apart |
| Quadriceps | Front of thigh (4 muscles) | Knee extension | Squat, leg press, lunge, leg extension |
| Hamstrings | Rear of thigh (3 muscles) | Knee flexion, hip extension | Deadlift, RDL, leg curl, good morning |
| Gluteus Maximus | Buttocks | Hip extension, external rotation | Squat, deadlift, hip thrust, lunge |
| Gluteus Medius/Minimus | Side of hip | Hip abduction, stabilisation | Side-lying abduction, clamshell, lateral band walk |
| Gastrocnemius | Back of lower leg (upper) | Plantar flexion (knee straight) | Standing calf raise |
| Soleus | Back of lower leg (deeper) | Plantar flexion (knee bent) | Seated calf raise |
| Transverse Abdominis | Deep core, wraps around spine | Spinal stabilisation, core bracing | Plank, dead bug, pallof press |
| Rectus Abdominis | Front of abdomen | Trunk flexion | Crunch, hanging leg raise, ab wheel |
Duration: 0–10 seconds
Oxygen: Not required (anaerobic)
Fuel: Stored phosphocreatine
Examples: Heavy squat, sprint start, Olympic lift
Recovery: ~3–5 minutes for full replenishment
Duration: 10 seconds – ~2 minutes
Oxygen: Minimal (fast glycolysis = anaerobic)
Fuel: Glucose / muscle glycogen
Examples: 400m sprint, HIIT interval, set of 10–15 reps
By-products: Hydrogen ions (burning sensation)
Duration: 2+ minutes (theoretically unlimited)
Oxygen: Required (aerobic)
Fuel: Carbohydrates, fats, proteins
Examples: Zone 2 cardio, distance running, cycling
Adaptations: Increased VO2 Max, mitochondrial density, fat oxidation
Which energy system is primary during my main training activity?
| Recovery Factor | Recommended | My Current Status | My Action Plan |
|---|---|---|---|
| Sleep | 7–9 hours/night | ||
| Protein intake | 1.6–2.2g/kg/day | ||
| Daily water intake | 2–3+ litres/day | ||
| Rest days per week | At least 1–2 | ||
| Stress management | Active strategy in place |
Complete this for one week. Rate sleep quality 1–10, and note how training felt that day.
| Day | Bedtime | Wake Time | Hours Slept | Quality (1–10) | Training Performance Notes |
|---|---|---|---|---|---|
| Day 1 | |||||
| Day 2 | |||||
| Day 3 | |||||
| Day 4 | |||||
| Day 5 | |||||
| Day 6 | |||||
| Day 7 |
Without looking at the module, try to define each term in your own words:
| Term | My Definition |
|---|---|
| Hypertrophy | |
| Supercompensation | |
| VO2 Max | |
| DOMS | |
| Satellite cells | |
| ATP |