PE

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

  resistance training
• number of workouts/training sessions per week

  frequency
• refers to the length of the workout

  duration
• describes the amount of weight lifted and associated to the level of fatigue

  load
• can include a single set of 8-10 diff exercise that employ movement patterns and target major muscles


  volume/sets
• for improvement of muscle endurance, rest periods are shorter but for strengths, rest periods are longer 2-3 minutes

  rest intervals
• fitness goals, status, and training experience influence this

  exercise selection
• lower body exercises are further broken down into


  hip and knee dominant
• movements in the upper body exercises are described as

  vertical and horizontal push and pull movements
• relies to the premise that to improve, the muscle mus produce work at a level that is higher than its regular workload

  overload principle
• means the body adapts to the initial overload, the overload must be adjusted and increase gradually

  progressive principle
• adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build

  recovery principle
• all gains due to exercise will be lost if one does not continue exercise

  reversibility principle
• state that each form of the activity would produce different result

  specificity principle
• refers to how often the exercise is done

  frequency
• refers to how hard the activity/exercise is

  intensity
• refers to duration or how long the exercise will take

  time
• refers to a kind of activity or exercise

  type
• are those that require movement of flexion/extension around the hip joint, with minimal movement around the knee joint.

  hip dominant movements
• movements in this training target the posterior (back) of the upper leg - the hamstring muscle groups. 


  hip dominant movements
• target muscles of hip dominant movements/exercises

  hamstring, glutes, erectus spinae
• exercise under regression of hip dominant movement

  hip bridge
• exercise under standard level hip dominant movement

  single-leg deadlift
• exercise under progression level hip dominant movement

  dumbbell deadlift, bulgarian split squat, kettle bell swing, russian swing
• movements/ exercise that increase your range of motion

  lunges
• resistance exercise to strengthen you back, hip, and legs

  lunges
• improve mobility, movement, and stability of upper body and lower body

  lunges
• what are the target muscles of lunges

  quads, hamstrings, glutus
• exercise under regression in lunges movement


  split squat
• exercise under standard level lunges movement

  reversed lunges
• exercises under progression level lunge movement

  dumbbell lunge, dumbbell alternating lunge
• exercises that have deep movement at the hip and knee.

  knee-dominant exercises
• what are the objectives of knee dominant exercises

  performance enhancement, injury prevention, strength gains, or size gains.
• what are the target muscles of knee dominant exercises

  hamstrings, gluteus maximus, vastas lateralis, and gastrocnemius
• exercise under regression of knee-dominant movements

  prisoner's squat
• exercise under standard level of knee-dominant movement

  goblet squat
• exercises under progression level under knee-dominant movement

  front squat, back squat
• this resistance training technique is any movement in which you are pulling resistance in a vertical path from the overhead position.

  vertical pull
• usually done with your arms extended overhead as you pull weight up or down toward you chest using both the shoulders and elbow joints.

  vertical pull