OVERVIEW (#1)

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.

number of workouts/ training sessions per week

refers to the length of the workout

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

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

For improvement of muscle endurance, rest periods are shorter but for strengths, rest periods are longer 2-3 minutes.

fitness goals, status, and training experience influence exercise selection

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

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

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

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

state that each form of the activity would produce different result

refers to how often the exercise is done

refers to how hard the activity/exercise is

refers to duration or how long the exercise will take

refers to a kind of activity or exercise

Single Leg Squats

Double Leg Squats

Deadlift

Hip Bridge

Rows

Pull-Ups

Bench Press

Push-Ups

Overhead Press

palms down knuckles up position of the hands on the bar

used in handling a bar

palms up and knuckles down position

used in handling a bar

positioning the palms so they face each other (usually employed carrying dumbbells)

close grip wherein the thumb is wrapped around the bar

thumb is not wrapped around the bar

one hand is pronated, the other supinated

thumb is placed under the index and middle fingers

kettlebell is gripped by the horns or in a press position

kettlebell is held between the palms

kettlebell is hanging by the side

starting and resting position of the kettlebell

rests on the forearm and biceps with the elbow close to the hip