Pathfit

• Resistance Training


  Any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance
• Sound resistance training program

  • Base of core strength
  • Knee and hip dominant exercises
  • Pulling and pushing or pressing movements
• Knee dominant exercises


  Lower body pushing movements such as the single-leg and double leg squats
• Upper body exercises


  Pulling and pushing movements – the rowing motion that simulates a horizontal pull and a vertical pull such as the pull-ups
• Recommendations for resistance training

  • Gradually increase resistance to further stimulate additional gains
  • Adjust program variables – training frequency and duration
  • Adjust intensity in terms of repetitions and load
  • Adjust volume in terms of sets and rest intervals
  • Adjust training type in terms of exercise selections, sequence, and workout structures
• Resistance training guidelines from organizations

  • American Heart Associations (2005)
  • American College of Sports Medicine or ACSM (2011)
  • National Strength and Conditioning Association (2012, 2015)
• Frequency


  Number of workouts/ training sessions per week
• Duration


  Length of the workout
• Load


  Amount of weight lifted and associated to the level of fatigue
• Volume-Sets


  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


  • Lower body
  • Upper body
  • Trunk (core)
• Lower body exercises


  • Hip dominant
  • Knee dominant (e.g. squat, lunge)
• Upper body exercises


  • Vertical push
  • Horizontal push
  • Vertical pull
  • Horizontal pull
• Overload Principle


  Muscle must produce work at a level that is higher than its regular workload to improve
• Progressive Principle


  Body adapts to the initial overload, so 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 exercise
• Specificity Principle


  Each form of the activity would produce different result
• FITT Goals


  • Frequency
  • Intensity
  • Time
  • Type
• Sample training techniques based on primary movement patterns

  • Knee-dominant (squat)
  • Hip-Dominant (hinge)
  • Lunge
  • Horizontal Push
  • Horizontal Pull
  • Vertical Push
  • Vertical Pull