pathfit

• resistance training


  is any training that causes the muscles to contract against an external resistance with the expectation of increase in sttrength, tone, mass, and/or endurance
• regression


  the process of decreasing the demand of an exercise or movement
• progression


  the process of developing or moving gradually towards a more advanced state.
• 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 dif exercise 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.
• rest periods are shorter


  muscle endurance
• rest periods are longer 2-3 minutes


  muscle strength
• exercise selection


  fitness goals, status, and training experience
• functional exercises


  are separated into lower body, upper body, and the trunk(core)
• -overload principle

  -progressive principle

  -recovery principle

  -reversibility principle

  -specificity principle


  principles of exercise
• overload principle


  relies on the premise that to improve, the muscle produce work at a level higher tha its regular workload
• progressive principle


  means that the body adapts to the 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 the exercise.
• specificity rpinnciple


  state that each form of the activity would produce different results
• frequency intensity time type

  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
• pronated supinated neutral false alternated hook


  types of grip
• pronated grip


  the palms are down and the knuckles are up; also called the overhand grip.
• supinated or underhand


  a palm up and knucle down position
• neutral grip


  is usually employed when carrying dumbbbles and involves positioning the palm, so they face each other
• false grip


  the thumb is not wrapped around the bar
• alternated grip


  one hand is pronated, the other is supinated
• hook grip


  the thumb is pllaced under the index and middle finger
• bottoms up


  the kb is gripped by the horns or in a pressed position
• crush grip


  the kb is held between the palm
• formers hold


  the kb is hanging by the side
• rack


  refers to the starting and resting position of the kb
• -knee dominant (squats)

  -hip dominant (hinge)

  -lunges

  -horizontal push

  -horizontal pull

  -vertical push

  -vertical push


  different movements
• prisoners squat


  knee dominant regression
• goblet squat


  knee dominant standard
• -front squat

  -bacl squat


  knee dominant progression
• hip bridge


  hip dominant regression
• single leg deadlift ( with reach)

  hip dominant standard