0% found this document useful (0 votes)
8 views13 pages

Course Indexes

Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
0% found this document useful (0 votes)
8 views13 pages

Course Indexes

Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 13

Certificate in

Bodybuilding Contest Preparation

SECTION ONE – THE SPORT OF BODYBUILDING PAGE


 Introduction . . . . . . . 8
 Profile of Course Designers . . . . . 12

SECTION TWO - BODYBUILDING PRINCIPLES FOR COMPETITORS


 Lesson 1 Psychology of Winning . . . . 34
 Lesson 2 Monitoring Tools and Methods . . . 51
 Lesson 3 Body Types . . . . . 70
 Lesson 4 Training Principles . . . . 81
 Lesson 5 Nutrition and Diets . . . . 105
 Lesson 6 Ergogenic Aids and Supplementation . . 156

SECTION THREE – POSING PRINCIPLES


 Lesson 7 Philosophy - Is Bodybuilding Posing an Art? . 185
 Lesson 8 Stage Domination . . . . 197
 Lesson 9 Posing for the Symmetry Round of Judging . 204
 Lesson 10 Posing for the Muscularity Round of Judging . 210
 Lesson 11 Preparing your Individual Routine . . 221

SECTION FOUR – THE CONTEST DAY


 Lesson 12 Manipulation Techniques . . . 252
 Lesson 13 Personal Appearance . . . . 262
 Lesson 14 Contest Day Mind Power . . . 278
 Lesson 15 Obtain a Winning Pump . . . . 286
 Lesson 16 20 Point Check List . . . . 291
 Lesson 17 Long Distance Contest Travelling . . 295

SECTION FIVE - BODYBUILDING ORGANIZATION RULES & REGULATIONS


 Lesson 18 Choosing an Organization and Division . . 299
 Lesson 19 General Rules and Regulations . . . 305
 Lesson 20 Judging Criteria . . . . . 313
 Lesson 21 Drug Testing . . . . . 324

SECTION SIX – EXAMINATION AND CERTIFICATION . . . 335

-1-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 1 Psychology of Winning Contents Index

1. Introduction 36
2. Attitude 37
3. Ten success attributes of a bodybuilding Champion 37
4. Developing your Mental Muscle 40
 Step One 41
 Step Two 42
 Step Three 42
 Step Four 43
5. Visualization 44
 Visualization tip - "In the mind it is always Now" 45
 Best times to visualize 45
6. Meditation 46
 Meditation Visualisation Technique 46
7. Present Moment Awareness (PMA) 46
8. The Mind plays tricks 48
9. Sneaky Tricks - otherwise known as Mind Games 49
10. Defense tactic to reverse Mind Games 49

-2-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 2 Monitoring Tools and Methods Contents Index

1. Introduction 53
2. Photographs 53
3. Filming – Video 54
4. Training Diary (food and training journal) 55
5. Skinfold Measurements 57
6. Body-fat Percentage 60
7. Guideline to calculate fat loss required to compete 62
8. Table (1) Male Body-fat Table 64
9. Table (2) Female Body-fat Table 65
10. Circumference Measurements (Tape) 66

-3-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 3 Body Types Contents Index

1. Introduction 72
2. Male and Female Body Types 73
3. Ectomorph Characteristics 73
4. Male Ectomorphs & Female Rulers General Principles 73
 Ectomorph Training 74
 Ectomorph Diet 74
5. Mesomorph Characteristics 74
 Male Mesomorphs/Female Hourglass General Principles 75
 Mesomorph Training 75
 Mesomorph Diet 75
 Hour-glass Shape 76
 Hour-glass Training 76
6 Endomorph Characteristics 76
7. Male Endomorphs & Female Apple General Principles 76
 Endomorph Training 78
 Endomorph Diet 78
 Pear Shape 78
 Pear Training 79

-4-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 4 Training Principles Contents Index

1. Introduction 83
2. Warm-up 83
3. Stretching 85
4. Top 10 muscle building principles for bodybuilding 87
5. Weight training programs 88
 Weight Training Program I (Intensity Stress) 89
 Weight Training Program II (Mechanical Stress) 92
6. Circuit weight training 95
7. Periphal Heart Action (PHA) training 95
8. Cardio respiratory (aerobic) training 97
 Low-intensity cardio respiratory training 98
 High-intensity cardio respiratory training 99
 Examples of high-intensity training programs 100
9. References 103

-5-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 5 Nutrition and Diet Contents Index

1. Introduction 107
2. Nutritional fundamentals and definitions 109
3. Tips for estimating food portions 113
4. Composition of the body 113
5. Two ways to increase your digestive efficiency 114
6. Three support factors vital in pre-contest dieting
 Water Intake 114
 Avoiding Constipation 115
 Omega-3 Fatty Acids 115
7. How long before the contest do you start dieting? 118
8. Three types of Contest Diets 119
 Protein Diet 120
 Volume Diet 130
 Stagger Diet 135
9. Before commencing any Contest Diet perform this
simple 3-Step cleansing routine 145
10. Scientific studies conducted on pre-contest nutritional
preparation 148
11. References 151

-6-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 6 Ergogenic Aids and Supplementation Index

1. Introduction 158
2. What is a dietary ergogenic aid? 159
3. Avoid inadvertent drug absorption from supplements 159
4. The Essential Supplement Aids – Bodybuilders Fabulous Four 161
5. CREATINE MONOHYDRATE 162
 What is creatine? 163
 Theory behind creatine supplementation 163
 Food sources of creatine 164
 Research findings 164
 How to take creatine 165
 Enhancing the effects of creatine 165
6. L-GLUTAMINE 167
 How to take L-Glutamine 169
7. Protein Powders 171
 Why take a protein supplement at all? 171
 Which protein should I chose? 171
8. WHEY PROTEIN 171
 More protein - less hunger - easier dieting - faster fat loss 172
 Increased energy - greater glycogen storage 173
 How much protein do I take, and when? 174
 Pointers on other protein supplements/powders 176
9. CAFFEINE 177
 Fat reduction 177
 Increased max. oxygen uptake during endurance activity 179
 Increased endurance and intensity of physical performance 179
 Increased intensity with reduced perception of effort 179
 Increased concentration and alertness 180
 Conflicting research results 180
 Precautions 181
 Standard caffeine content values 182
 Caffeine for muscle building and physique enhancement 183

-7-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
 Top 10 benefits of caffeine for bodybuilders 183
10. Putting it all together - synergise yourself for success 184

Lesson 10 Muscularity Round Contents Index

1. Introduction 212
2. Front Double Bicep Pose 214
3. Front Lat Spread Pose 217
4. Side Chest Pose 218
5. Side Tricep Pose 219
6. Rear Double Bicep Pose 221
7. Rear Lat Spread Pose 222
8. Abdominal & Thigh pose 222

-8-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 11 Individual Posing Routine Contents Index

1. Introduction 2224
2. How to choose your music? 224
3. What poses will I use? 225
4. How do I put the routine together? 226
5. The use of props 226
6. Repetition – The Mother of all learning 226
7. Tips 227
8. Sell yourself 227
9. Posedown 227

-9-

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 12 Carbohydrate Loading Contents Index

1. The history of carbohydrate loading 234


2. The scientific theory behind carbohydrate loading 234
3. The mechanics of glycogen production 236
4. Training leading up to carbohydrate loading 237
5. When to begin carbohydrate loading 238
6. Duration and amount of carbohydrate loading 238
7. Type of carbohydrates 239
8. Spacing of carbohydrate intake 240
9. Protein and fat intake 241
10. Supplements that increase muscle glycogen levels 241
10. Considerations for females 242
11. A step by step summary for carbohydrate loading 242
12. Examples of 50 g carbohydrate portions 245
13. References 247

- 10 -

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 13 Personal Appearance Contents Index

1. Introduction 264
2. Skin type 264
3. Tanning 265
4. Application of instant (skin dye) tanning products 267
5. Application of tanning crème (time delay) products 269
6. Popular instant tan products applied on contest day 270
7. Spray tanning 271
8. Posing oil 273
9. Posing costume/trunks 274
10. Posing costume colour 275
11. Waxing/Shaving 276
12. Haircut/Grooming 276
13. Review of the main points 276

- 11 -

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 14 Contest Day Mind Power Contents Index

1. Introduction 280
2. Meditation/Relaxation Technique 280
3. The night before 281
4. In the morning 282
5. Remain in a positive mental state 283
6. Preparing for the Finals (Night show) 284

- 12 -

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course
Lesson 21 Drug Testing Contents Index

1. Introduction 326
2. Polygraph and Scientific Content Analysis (SCAN) 328
3. Sport supplements 329
4. Steps to prevent inadvertently taking a prohibited substance 330
5. Therapeutic use of a banned substance 331
6. Can sport truly be Natural? 331
7. The message 332
8. The eight drug violations in natural bodybuilding 333
9. Sanctions 334

- 13 -

©2011 INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING (IAPC)


Bodybuilding Course

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy