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
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.
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 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
OVERLOAD PRINCIPLE
relies on the premise that to improve, the muscle must produce work at a level that is higher than its regular workload
PROGRESSIVE PRINCIPLE
means the body adapts to the initial overload, the  overload must be adjusted and increase 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
state that each form of the activity would produce different result
FREQUENCY
refers to how often the exercise is done
INTENSITY
refers to how hard the activity/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 Leg Squats
Double Leg Squats
HIP DOMINANT
Deadlift
Hip Bridge
HORIZONTAL PULL
Rows
VERTICAL PULL
Pull-Ups
HORIZONTAL PUSH
Bench Press
Push-Ups
VERTICAL PUSH
Overhead Press
PRONATED/OVERHAND GRIP
palms down knuckles up position of the hands on the bar
used in handling a bar
SUPINATED/UNDERHAND GRIP
palms up and knuckles down position
used in handling a bar
NEUTRAL GRIP
positioning the palms so they face each other (usually employed carrying dumbbells)
close grip wherein the thumb is wrapped around the bar
OPEN/FALSE GRIP
thumb is not wrapped around the bar
ALTERNATED GRIP
one hand is pronated, the other supinated
HOOK GRIP
thumb is placed under the index and middle fingers
BOTTOMS UP
kettlebell is gripped by the horns or in a press position
CRUSH GRIP
kettlebell is held between the palms
FARMER’S HOLD
kettlebell is hanging by the side
RACK
starting and resting position of the kettlebell
rests on the forearm and biceps with the elbow close to the hip