PERIPHERAL HEART ACTION
PHA was developed by Dr. Arthur Steinhaus in the 1940's.
Bob Gajda, a former Mr. America over 30 years ago, popularized its use. All credit for the page content goes to Dr. Steinhaus and Mr. Gajda.
(NOTE: One of our guests to this site added the following) "I thought I would take the liberty of adding relevant info. Mainly, directing your attention to the Morehouse Fitness Test. It was developed by Dr. Lawrence Morehouse who created the fitness program for sending astronauts to the moon. It helps trainers evaluate students and create baseline training programs for them accordingly."
These exercises are arranged so that blood is shunted up and down
the body as you progress through the sequence of exercises.
SS # EXERCISES MUSCLES SEQUENCE 1-A BENCH PRESS PECTORALS A-B, A-B, A-B 1-B BENT OVER ROWS RHOMBOIDS 2-C CRUNCHES ABDOMINAL C-D, C-D, C-D 2-D BACK RAISES SPINAL ERECTORS 3-E MILITARY PRESS DELTOIDS E-F, E-F, E-F 3-F LAT PULL DOWN LATTISSIMUS DORSI 4-G SIDE BEND LEFT LEFT OBLIQUE G-H, G-H, G-H 4-H SIDE BEND RIGHT RIGHT OBLIQUE 5-I TRICEPS EXTENSION TRICEPS I-J, I-J, I-J 5-J BICEP CURL BICEP 6-K LEG EXTENSIONS QUADRICEPS K-L, K-L, K-L 6-L LEG PRESS BICEP FEMORIS
BRIEF REST BETWEEN EACH SUPER SET
SEQUENCE "A" SEQUENCE "B" BACK OF NECK PRESS LAT PULLDOWNS CRUNCHES BACK RAISES SQUATS LEG PRESS TRICEPS EXTENSION BICEP CURL SEQUENCE "C" SEQUENCE "D" BENCH PRESS BENT OVER ROWS SIDE BENDS SIDE BENDS CALF RAISES SLOW MOTION FRONT KICKS CHAIR-BACK PUSH-UPS SHOULDER SHRUGS
Use only enough weight resistance to keep the repetitions at no more than 15 reps per set. Perform each sequence with reps for 3 sets then go to next sequence.
Pay attention to target heart rate, not exceeding 75% of your maximum heart rate.
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