A Free Weight Video Guide for Balance Fitness Center Customers
Lausti, Jenny; Lehtinen , Ville (2015)
Lausti, Jenny
Lehtinen , Ville
Kajaanin ammattikorkeakoulu
2015
All rights reserved
Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2015052811149
https://urn.fi/URN:NBN:fi:amk-2015052811149
Tiivistelmä
The purpose of this thesis was to develop a free weight video guide for gym training beginners which would provide guidelines to perform safe and effective lifting techniques. The video guide is targeted for customers in working age. The thesis was commissioned by Balance Fitness Center in Kajaani.
The aim was to create a valuable product for Balance Fitness Center which could use the product as a marketing tool. A product that introduces exercise techniques can lower the threshold for starting strength training. A guide about basic strength training machinery has been made for Balance Fitness Center earlier. Now there was a need for a guide which would provide guidelines to perform free weights movements. From the authors' point of view, the aim was to develop professional competence as sport instructors by increasing their knowledge of human anatomy, exercise physiology and principles of strength training.
The theoretical framework discusses the general principles of strength training and introduces basic information about muscle function, strength training terminology, strength training guidelines and structuring a strength training session. Theoretical part demonstrates that the key to successful strength training is an appropriate program design.
This thesis was carried out as a product development process. The process started in December 2014 and was finished in the end of May 2015. The development of the product is based on the authors’ personal experience of strength training and especially free weights. The video guide includes 23 movements which are performed with free weights. The authors had to contemplate what kind of movements would be appropriate for gym beginners and to provide clear guidelines which would be easy for Balance Fitness Center customers to follow and understand. After watching the video, customers should be able to train independently and safely at the gym using a proper lifting technique. The product was published on Facebook.
The aim was to create a valuable product for Balance Fitness Center which could use the product as a marketing tool. A product that introduces exercise techniques can lower the threshold for starting strength training. A guide about basic strength training machinery has been made for Balance Fitness Center earlier. Now there was a need for a guide which would provide guidelines to perform free weights movements. From the authors' point of view, the aim was to develop professional competence as sport instructors by increasing their knowledge of human anatomy, exercise physiology and principles of strength training.
The theoretical framework discusses the general principles of strength training and introduces basic information about muscle function, strength training terminology, strength training guidelines and structuring a strength training session. Theoretical part demonstrates that the key to successful strength training is an appropriate program design.
This thesis was carried out as a product development process. The process started in December 2014 and was finished in the end of May 2015. The development of the product is based on the authors’ personal experience of strength training and especially free weights. The video guide includes 23 movements which are performed with free weights. The authors had to contemplate what kind of movements would be appropriate for gym beginners and to provide clear guidelines which would be easy for Balance Fitness Center customers to follow and understand. After watching the video, customers should be able to train independently and safely at the gym using a proper lifting technique. The product was published on Facebook.