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.
• Resistance Training Techniques

  • 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.
• EXERCISES RECOMMENDATIONS FOR MSF

  • 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.
• 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: can include a single set of 8-10 different exercises 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
• OVERLOAD PRINCIPLE - relies on the premise that to improve, the muscle produce work at a level that is higher than its regular workload.
• PROGRESSIVE PRINCIPLE - means the body adapts to be initial overload, the overload must be adjusted and increased gradually
• RECOVERY PRINCIPLE - adaptation to physical activity occurs gradually and naturally but time must be allowed for the regenerate and build.\
• REVERSIBILITY PRINCIPLE - all gains due to exercise will be lost if one does not continue.
• SPECIFICITY PRINCIPLE - state that each form of the activity would produce different result.
• PRINCIPLES OF EXERCISES

  1. Specificity Principle
  2. Reversibility Principle
  3. Recovery Principle
  4. Overload Principle
  5. Progressive Principle
• FITT GOALS

  FREQUENCY - refers to how often the exercise is done.

  INTENSITY - refers to how hard the activity or exercise is.

  TIME - refers to duration or how long the exercise will take.

  TYPE - refers to a kind of activity or exercise.
• Knee dominant: single and double leg squats

  
• Hip Dominant: Deadlift or Hip Bridge

  
• Horizontal pull: rows

  
• Horizontal push: Bench Press and Push-ups

  
• Vertical Pull: Pull-ups

  
• Vertical push: overhead press

  
• TYPES OF GRIPS:

  1. Pronated or overhead grip
  2. Supinated or underhead grip
  3. Neutral grip
  4. Open or false grip
  5. Alternated grip
• The pronated or overhead grip (a) is described as a palms down, knuckles up position of the hands on the bar.

  
• The supinated or underhead grip (b) is described as a palms up and knuckles down position. Both the pronated and supinated gripping techniques are used when handling a bar

  
• The neutral grip (c) is usually employed when carrying dumbbells and involvespositioning the palms so they face each other. These techniques involve a close grip wherein the thumb is wrapped around the bar.

  
• Contrast this to the open or false grip (d) where the thumb is not wrapped around the bar.

  
• There are other less common grips such as the alternated grip (e) where one hand is pronated, the other supinated and the hook grip (f) where the thumb is placed under the index and middle fingers.

  
• Using kettlebells (KB) involve a variety of holding techniques

  bottoms up, (g) where the KB is gripped by the horns or in a press position;

  
• crush grip, (h) where the KB is held between the palms;

  
• former's hold ) where the KB is hanging by the side.

  
• Most kettlebell lifts start with the rack (1), which refers to its starting and resting position. Here, the KB rests on the forearm and biceps with the elbow close to the hip

  
• Examples of Resistance Training:

  1. Squat
  2. squats
  3. deadlift
  4. hip bridge
  5. Plank
  6. running
  7. swimming
  8. Weightlifting
  9. Push-up
• BENEFITS OF RESISTANCE TRAINING

  1. Decreased risk of injury
  2. Improve cardiovascular health
  3. Rebuild muscle
  4. Increase muscle mass
  5. Boost confidence
  6. Recharge metabolism
  7. Better bone density