FITNESS

Teks on olemas ka Eesti keeles , kuid väga vigases tõleks.

Lugege hoolega, siit peaks välja kooruma, mis vahe on kulturismil ja fitnessil.

EUROPEAN BODYBUILDING & FITNESS FEDERATION

INTERNATIONAL COACHES, TRAINERS & JUDGES COURSE

BUDAPEST, HUNGARY, MAY 2004

FEMALE BODYBUILDING, FITNESS

& BODY FITNESS

by Andrew Michalak, M.Sc.

EBFF Judges Committee

Member

A BIT OF HISTORY

Women have always been interested in beautiful and shaped physique but muscles and women is a relatively new combination. Women begun to exercise in gyms in the 1970-s, mainly as a girlfriends or wives of experienced men bodybuilders. They quickly noticed that their bodies responded to weight training in the similar way as the bodies of their men’s partners. So, the ladies wanted to compete and to compare their achievements.

The first Women’s World Championships took place in Los Angeles in 1979 and 1980 the first Ms. Olympia was staged in Philadelphia, Pennsylvania. Taking the above into consideration, we can say that women’s competitive bodybuilding has had nearly 25 years of experience. The idea was quickly spread among the IFBB National Federations and at the beginning of 1980-s more and more countries have begun to organize their Women’s National Championships. Nowadays, 30-40 National Teams participate in the World Women’s Bodybuilding and Fitness Championships.

The main goal of FEMALE BODYBUILDING has always been the same – to develop the body in terms of:

•SHAPE

•SYMMETRY

•MUSCULARITY

•MASS

•DEFINITION

However, the practical results were different in different periods of time. In the first phase of female bodybuilding development, let’s say the first 15 years, ladies used to train in the same manner as men and they were judged at the contests in the same manner as men.

As a result female bodybuilders have become heavier and more muscular year by year. Their bodyweight reached the level 60-70 kg at the contests and 80-90 kg off season. Progress in muscularity and definition was so big that the top women bodybuilders in the late 90-ties were so advanced that competitors from the early years didn’t look like true bodybuilders compared to them. It was too much even for the professional women bodybuilders.

In this point we have to realize, that there were no doping control at those times, so the top women bodybuilders could develop muscle mass easier and faster. They could also achieve very sharp definition, similar to that showed by men bodybuilders. IFBB implemented the doping tests at the 1986 World Men’s Bodybuilding Championships and then began to test also the top amateur women bodybuilders. Doping tests have never been applied to professional bodybuilders

(except tests for diuretics), so the development of amateur and professional female bodybuilding has gone its own, different ways. The problem of excessive muscle mass has never been so drastic in female amateur bodybuilding like in professional bodybuilding.

A wide discussion was started out in the IFBB in the middle of 90-s, how to change the trends and how to modify judging rules to stop the muscle mass race among women bodybuilders. Bodybuilding reached the barrier of acceptance by the society and the barrier of acceptance by female competitors. On the other hand, more and more female bodybuilders expressed their feelings that they don’t want to “overdevelop” their bodies. They preferred softer approach to physique competition. They wanted to use weight training to get firm, shapely bodies. As a result of this discussion, a new sport has been created – fitness.

FITNESS is a composition of:

• ATHLETIC DEVELOPMENT and

• ATHLETIC ABILITY

Fitness competitor not only need to have shapely, proportioned body, she need to perform a routine displaying her strength and flexibility. IFBB officially accepted fitness at the 1995 International Congress and the first amateur contests were held in 1996. Fitness has begun its successful carrier, which finally lead to further splitting. There are two types of fitness now:

 GYMNASTIC FITNESS, which includes 1- minute routine and

 BODY FITNESS, without a routine.

The number of competitors at the world and continental championships is still the same BODY FITNESS is a new sport discipline, implemented by the IFBB in 2002 to give a chance to compete for wide group of shapely women working out in gyms but with no gymnastic experience and gymnastic ability. It’s interesting that during the first phase of fitness development a common opinion was that female bodybuilding would die. It hasn’t happened. Women amateur bodybuilding still has its enthusiasts and its fans.

WHAT THE JUDGES ARE LOOKING FOR?

DEFINITIONS

BODY PROPORTIONS

General proportions: horizontal – broad shoulders, narrow waist; vertical – adequately long legs to shorter trunk. Also adequate arms, neck, head, feet.

BALANCE

All muscle groups should be developed to a similar degree. All bodyparts should be in harmony. No so called “weak points” or underdeveloped muscles.

SYMMETRY

Symmetry means that the same muscles, like right and left biceps, are similar in mass and shape.

MUSCLE MASS

How big, thick and full the muscles are? It is also called “the size” of the muscles. Muscle mass should be evaluated depending on the skeletal structure.

MUSCLE SHAPE

The curves of the muscle, from the beginning to the end. It depends greatly on the genetics, but may be corrected by a proper training.

MUSCLE DENSITY

Similar term: muscle maturity. The hardness of the muscle. It depends on the training experience and how much fat is stored inside the muscles.

SEPARATION

It means deep separation lines between the muscle groups, like deep vertical grooves between all thigh muscles.

DEFINITION

Also called striation or cut-up means that a lot of details are visible on the muscle surface. It is necessary to have thin skin, no fat, no water under it. And muscles should be hard. In the case of female competitor there is one more factor:

FEMININITY

We should have in mind that our target is to find out the best, ideal female physique. Muscular but still feminine shape physique..

DEFERENCIES IN PHYSIQUE ASSESSMENT OF FEMALE COMPETITORS

FEMALE BODYBUILDING

There are three bodyweight classes:

 up to 52 kg

 up to 57 kg

 over 57 kg

The competitors are judged in elimination round (if more than 15) and two other rounds: semifinal and final. The competitors shall wear two-piece bikini in all rounds and should be barefoot. The bikini bottom must cover two-third of the buttocks. No glasses, watches and jewelry. Skin creams and body oil may be used. The competitors perform:

SEMIFINAL:

– four compulsory poses in groups of five, in numerical order

– five compulsory poses in comparisons

FINAL:

– free posing routine (60 seconds)

– five compulsory poses as one group

– posedown (60 seconds)

Overall shape and harmonious, classical physique should be taken into consideration.

Good posture, correct anatomical structure, broad shoulders, high chest, straight legs, good overall proportions are key points. Good skin tone, no scars or tattoos. Muscular development must not be so big like in the case of male physique. Definition of a woman’s muscles must not be so sharp like men’s.

Competitors shall move in a graceful manner while being on stage. In the posing routine competitors should display their physique to the music. It should be smooth, well-choreographed routine. Compulsory poses and other poses may be included. Coordination and overall performance should be taken into consideration.

GYMNASTIC FITNESS

There are three height classes in women’s gymnastic fitness:

 160 cm

 167 cm

 over 167 cm

The competitors are judged in elimination round (if more than 15) and three other rounds:

SEMIFINAL:

Round 1: Two-piece bikini and high-heels. One-half of the buttocks must be covered.

G-strings are strictly prohibited in all rounds. The hair may be styled and jewelry may be worn.

First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: Routine (1 minute). Attire of her choice, props are permitted to some extend (can’t leave any substance or oil on the surface of the stage) body oil is prohibited. Competitors may be barefoot or in athletic shoes.

FINAL:

Round 3: Two-piece bikini and high-heels, like in Round 1. They perform four turns as one group. Additionally, competitors perform their routines, but this part is not judged.

The competitors perform four quarter-turns in rounds 1 and 3, also in comparisons. Judges should remember that they are judging female fitness, not female bodybuilding, so the muscularity, vascularity and definition of bodybuilding style are not acceptable in fitness. The athletes should be judged as “total package”.

Judges should take into consideration general impression of the physique, the overall athletic appearance and bearing, the overall image, the poise and self-confidence of the competitors. Additionally, the hair and facial beauty also is to be considered. The physique should be symmetrically developed, with balanced muscularity and good overall proportions. The muscle groups should have round and firm appearance with small amount of body fat. Physique should not be too muscular or too lean.

In round 2 only the fitness routine are judged, not the physique. This should be creative, unique routine performed at high speed. The overall impression is once again an important factor in judges evaluation. The routine should include strength elements (like straddles, leg extensions, push-ups) and flexibility movements (like splits, high kicks). The additional factor is showmanship, based on stage presence, charm and charisma of the competitors. The routine should be well-choreographed, performed with elegance and to the music.

BODY FITNESS

There are three height classes in women’s body fitness:

 158 cm

 164 cm

 over 164 cm

There are three rounds in body fitness but there are no routine, so all rounds are physique-assessment rounds. The competitors perform four quarter-turns in all rounds. This time the attires are different in each round and become an important factor.

SEMIFINAL:

Round 1: Two-piece bikini

The bikini should be plain, black in color, matt in texture. No ornamentation. It should cover minimum of ½ of the gluteus maximus. High-heels will be worn during this round. Black, classic stiletto pump, with a closed toe and heel should be worn. Platform high-heels will be strictly prohibited. The hair may be styled, jewelry is not permitted (except of wedding ring and/or small earrings). First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

Round 2: One-piece swimsuit

This time color, material, texture at the discretion of the competitor. The swimsuit must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels must be classic stiletto pump, with a closed toe and heel, color at the competitor’s discretion. Platform high-heels will be strictly prohibited. The hair may be styled and jewelry may be worn. First the competitors perform four turns in groups of five, in numerical order. Then the judges may ask for comparisons.

FINAL:

Round 3: Two-piece bikini

Color, material, texture at the discretion of the competitor. The bikini must cover a minimum of one-half of the buttocks and all of the frontal area. High-heels is worn in this round but the style and color is for choice of the competitor. Competitors perform only four turns as one group.

Platform high-heels will be strictly prohibited. The hair may be styled, jewelry may be worn. In all rounds the judge should first assess the overall athletic appearance of the physique.

The assessment, beginning with a general impression of the physique, should take into consideration the hair and facial beauty; the overall athletic development of the musculature; the presentation of a balanced, symmetrically developed physique; the condition of the skin and the skin tone and the athlete’s ability to present herself with confidence, poise and grace.

The muscle groups should have a round and firm appearance with a small amount of body fat. The physique should be free from deep muscle separation and/or striations. The skin tone should be smooth and healthy in appearance, and without cellulite. The face, hair and makeup should complement the “Total Package” presented by the athlete. It seems that all rounds are equal and may be judged in the same manner nut the judges must take into consideration that a competitor may present a different general impression while wearing a swimsuit with high-heels as opposed to a bikini with high-heels. Therefore, judges must ensure that this round is judged from a “fresh” perspective. The same is with the round 3. The competitors may present a different general impression while wearing a two-piece bikini of their own choosing.

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TRAINING BASICS

BODYBUILDING GYMNASTIC FITNESS BODYFITNESS

Weight training Weight training Weight training

Aerobics Aerobics Aerobics

Dieting Dieting Dieting

Routine Flexibility (gymnastics)

Stretching

Routine

So, the basement of all three physique sports are: weight training, aerobics and dieting. Then, each sport has its own specific components.

Bodybuilder needs to practice 5 compulsory poses and free posing routine to the music of her choice. Several weeks are needed to prepare all these posing and routine.

In fitness, several months is needed to prepare the routine.

This include:

• The choice of music and composition of special sound effects

• Design and making of the special, attractive attire

• Selection of the strength and flexibility movements, design of the choreography

of the entire routine

• Training of the separate elements as well as entire routine

There is no problem with the routine in body fitness, so this type of fitness is widely available for women. Weight training is necessary in all three sports, however with different intensity and range.

The main target of female bodybuilders is to develop muscle mass to the champion level. They usually train 5-6 days in a week, no more than 1-2 bodyparts on a single workout. They do 3-4 exercises per bodypart and 3-4 sets per exercise. Repetitions are within the range of 8 to 12. They do a lot of exercises with free weights and use a special Weider Training Principles to increase the intensity: Progressive Overload, Pyramiding, Forced Reps, etc.

Usually they use training cycles during the year .The main cycles are:

• strength cycle

• mass building cycle

• definition cycle

Additionally, they train aerobics but no more than 3 times a week for 30-40 minutes during a year and in the precontest cycle (the last 12-14 weeks).

They increase the number of aerobic workouts to 5-6 per week and make them longer – about 60 minutes.

There are different targets in fitness and body fitness training.

There is no necessary to develop muscle mass over accepted limits, except the situation some bodypart is weaker and the competitor wants to develop it to achieve better symmetry and harmony of her physique. But generally the main target of fitness girl is to keep the lean, firm muscles with smaller bodyweight differences within a year. Most of fitness competitor use only two cycles:

• body quality cycle

• precontest cycle

In reference to fitness, there are additional targets: the girl needs to have enough strength and energy to perform the 1-minute very dynamic routine. This problem doesn’t exists in body fitness.

This involves not only the training techniques but also dieting with a bit higher consumption of carbohydrates to cover the higher demands for energy.

The fitness competitors usually train four days in a week, using the simple split training system: two days on – one day off – two days on. Sometimes they use the system: three days on – one day off – one day on. They do 4-5 exercises and 3-4 sets per exercise. The rage of repetition is a bit higher:12-15 per sets with the loads of about 70% of that used by bodybuilders. They train faster, more dynamic than bodybuilders and used shorter brakes between sets. Regarding the aerobics they train 5-6 times per week for 60 minutes during the year and increase it to 2 times per day for 7 days per week, if necessary.