RESISTANCE TRAINING
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.
EXERCISES RECOMMENDATIONS FOR MSF
The resistance must be gradually increased to further stimulate
additional gains. This can be achieved by adjusting the program
variables – training frequency and duration; intensity in terms of
repetitions and load; volume in terms of sets and rest intervals; and
training type in terms of exercise selections, sequence, and workout
structures.
American Heart Associations (2005) the American College of Sports
Medicine or ACSM (2011), and the National Strength and Conditioning
Association (2012, 2015) are presented below:
 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 different exercises
that employ movement patterns and target major muscles
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Rest intervals: For improvement of muscle endurance, rest
periods are shorter but for strengths, rest periods are longer 23 minutes.
Exercise selection: fitness goals, status, and training
experience influence exercise selection
* Functional exercises are separated into lower body, upper body,
and the trunk (core). The lower body exercises are further broken
down into hip and knee dominant (e.g. squat, lunge) movements
while the upper body exercises are described as vertical and
horizontal push and pull movements (e.g. overhead press, pull-ups,
and rows).
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PRINCIPLES OF EXERCISES
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 muscle to 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.
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FITT GOALS
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.
RESISTANCE EXERCISES
(KNEE DOMINANT, HIP DOMINANT, LUNGES, HORIZONTAL &
VERTICAL PUSH/PULL)
TABLE 5.1 SAMPLE TRAINING TECHNIQUES BASED ON PRIMARY
MOVEMENT PATTERNS
TYPES OF GRIPS