PE (Resistance Training)

• Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
• A sound resistance training program is characterized by a base of core strength; knee and hip dominant exercises, pulling and pushing or pressing movements.
• The knee dominant exercises involve a lower body pushing movements such as the single-leg and double leg squats.
• For the upper body, there are pulling and pushing movements – the rowing motion that simulates a horizontal pull and a vertical pull such as the pull-ups.
• Exercise Recommendation

  The resistance must be gradually increased to further stimulate additional gains. This can be achieved by adjusting the program variables – training frequency and duration; intensity in terms of repetitions and load; volume in terms of sets and rest intervals; and training type in terms of exercise selections, sequence, and workout structures.
• the ACSM are presented below: frequency, duration, load, volume sets, rest intervals, exercise selection
• FREQUENCY: number of workouts/ training sessions per week
• DURATION : refers to the length of the workout
• LOAD : describes the amount of weight lifted and associated to the level of fatigue
• VOLUME-SETS and REST-INTERVALS: can include a single set of 8-10 diff exercised that employ movement patterns and target major muscles
• REST INTERVALS: For improvement of muscle endurance, rest periods are shorter but for strengths, rest periods are longer 2-3 minutes
• EXERCISE SELECTION: fitness goals, status, and training experience influence exercise selection
• Functional exercises are separated into lower body, upper body, and the trunk (core). The lower body exercises are further broken down into hip and knee dominant(e.g. squat, lunge) movements while the upper body exercises are described as vertical and horizontal push and pull movements (e.g. overhead press, pull-ups, and rows). 
• OVERLOAD PRINCIPLE 

  -relies on the premise that to improve, the muscle must produce work at a level that is higher than its regular workload.
•  PROGRESSIVE PRINCIPLE

    -means the body adapts to the initial overload, the   overload must be adjusted and increase gradually
• Recovery Principle

  adaptation to physical activity occurs gradually and naturally, but time must be allowed to regenerate and build
• Reversibility Principle

  all gains due to exercise will be lost if one does not continue exercise
• Specificity Principle

  state that each form of the activity would produce different result
• Frequency - refers to how often the exercise is done
• Intensity - refers to how hard the exercise is
• Time - refers to the duration or how long the exercise will take
• Type - state that each form of the activity would produce different result
• knee dominant: single and double leg squat
• hip dominant: deadlift, hip bridge
• horizontal pull: rows
• vertical pull: pull-ups
• horizontal push: bench press and push-ups
• vertical push: overhead press