PATHFIT-2

PATHFIT 2
PATHFIT 2:
RESISTANCE
TRAINING
ROSELYN M. REMPIS
PE TEACHER
Resistance Training - is
a method using
muscles to move loads
greater than normally
capable of doing.
Our muscles become stronger,
more dense and more shapely.
EXERCISE RECOMMENDATION FOR
MUSCULOSKELETAL FITNESS
MUSCULOSKELETAL FITNESS
1. STRENGTH TRAINING
Frequency: 2-3 times per week
Activities:
✓ Weightlifting
✓ Bodyweight exercises (push-ups,
squats, lunges)
STRENGTH TRAINING
Activities:
✓ Resistance Band Exercises
✓ Functional Movements (planks ,
bridges)
STRENGTH TRAINING
2. CARDIOVASCULAR EXERCISES
Activities:
✓ Walking
✓ Jogging/ Running
✓ Cycling
✓ Swimming
CARDIOVASCULAR EXERCISES
3. FLEXIBILITY AND MOBILITY
Frequency: Daily or at least 3 times per
week
Activities:
✓ Stretching Exercises for major muscle
groups
✓ Yoga/Pilates
3. FLEXIBILITY AND MOBILITY
Activities:
✓ Dynamic stretches before workouts and
static stretches after workouts
FLEXIBILITY AND MOBILITY
4. BALANCE AND STABILITY
Activities:
✓ Single-leg exercises (single-leg stands,
lunges
✓ Stability ball exercises
✓ Balance exercises on uneven surfaces
(BOSU ball, wobble board)
BALANCE AND STABILITY
5. JOINT- FRIENDLY ACTIVITIES
Activities:
✓ Swimming
✓ Cycling (low-impact)
✓ Elliptical training
✓ Tai Chi
JOINT- FRIENDLY ACTIVITIES
6. REST AND RECOVERY
• Allow at least one or two days of rest per
week to allow muscles and joints to
recover.
• Listen to your body and adjust intensity as
needed
REST AND RECOVERY
7. PROPER FORM AND PROGRESSION
• Ensure proper form during exercises to
prevent injuries.
• Gradually increase the intensity, duration,
or resistance to promote progression.
EXERCISE PRINCIPLE
Exercise Principles - are fundamental
guidelines that help optimize the
effectiveness and safety of your
fitness routine.
1. SPECIFICITY PRINCIPLE
• This principle states that the body adapts
specifically to the type of demand placed on it.
Example: If you want to improve running

endurance, incorporate running into your training
rather than focusing solely on cycling.
2. PROGRESSIVE OVERLOAD
• Gradually increasing the intensity, duration, or
frequency of exercise to stimulate
improvements in fitness.
Example: If you start with lifting 10-pound

weights, progressively increase the weight over
time to continue challenging your muscles.
3. INDIVIDUALIZATION
• Tailoring exercises to an individual's fitness
level, goals, and physical condition.
Example: Modifying the intensity and type of

exercises for someone with joint issues or
beginners starting a fitness program..
4. REVERSIBILITY
• Fitness gains are lost when you stop exercising,
so regular physical activity is crucial to
maintaining improvements.
Example: If you stop strength training, you may

experience a decrease in muscle mass and
strength over time.
5. CONSISTENCY
• Regular and consistent exercise is essential for
achieving and maintaining fitness benefits.
Example: Committing to a workout routine by

exercising on most days of the week.
6. REST AND RECOVERY
• Adequate rest is necessary for the body to
repair and adapt to the stress of exercise.
Example: Including rest days in your weekly

schedule and ensuring sufficient sleep for
recovery
7. INTENSITY
• The level of difficulty or effort in an exercise,
which can be adjusted to achieve specific
fitness goals.
Example: Performing high-intensity interval
training (HIIT) for cardiovascular fitness,
incorporating heavy weights for strength training.
8. WARM-UP AND COOL DOWN
• Warming up prepares the body for exercise,
and cooling down helps the body return to a
resting state.
Example: Starting a cardio session with 5-10

minutes of light jogging as a warm-up and ending
with 5-10 minutes of stretching for a cool-down.
9. VARIETY AND CROSS-TRAINING
• Incorporating a variety of exercises and
activities to prevent boredom, reduce the risk
of overuse injuries, and promote overall fitness.
Example: Mixing running, swimming, and weight
training throughout the week to engage different
muscle groups and energy systems.
10. SAFETY AND PROPER FORM
• Emphasizing the importance of using correct
techniques to prevent injuries.
Example: Ensuring proper form during
weightlifting exercises to avoid strain on the
joints and muscles.
RESISTANCE EXERCISES –
can be categorized based
on the movement patterns
they predominantly involve.
KNEE DOMINANT
(QUAD DOMINANT)
EXERCISES
Deadlifts:
Conventional or sumo
deadlifts target the
posterior chain,
including the
hamstrings and glutes
Deadlifts
Romanian Deadlifts
(RDL)
Emphasizes hip hinge
movement while
keeping the legs
relatively straight.
Romanian Deadlifts
(RDL)
Kettlebell Swings
A dynamic hip hinge

movement using a
kettlebell.
Kettlebell Swings
LUNGES
Walking Lunges
Stepping forward
into a lunge and
alternating legs
with each step.
Walking Lunges
Reverse Lunges
Stepping backward
into a lunge,
alternating legs.
Reverse Lunges
Lateral Lunges
Stepping to the
side into a lunge,
targeting different
angles.
Lateral Lunges
HORIZONTAL
PUSH
EXERCISES
Bench Press
Using a barbell or
dumbbells, pushing weight
away from the body while
lying on a flat bench
Bench Press
Push-Ups
Bodyweight exercise
targeting the chest,
shoulders, and triceps.
Push-Ups
Chest Flyes:
Performed on a cable
machine, focusing on chest
isolation.
Chest Flyes:
HORIZONTAL PULL EXERCISES
Bent-Over Rows
Using a barbell or dumbbell, pull weight

toward the body in a bent-over position
Bent-Over Rows
Seated Cable Rows
Pulling a cable attachment toward the

torso while seated
Seated Cable Rows
Face Pulls
Engaging the upper back and rear

shoulders with a cable machine
Face Pulls
VERTICAL PUSH EXERCISES
Overhead Press
Pushing weight overhead with

a barbell or dumbbells
Overhead Press
Dumbbell Shoulder Press
Seated or standing lifting

dumbbells overhead
Dumbbell Shoulder Press
Push Press
Incorporating a slight leg drive

to assist in pressing weight
overhead
Push Press
VERTICAL PULL
EXERCISES
Pull – Ups
Lifting the body

upward using an
overhead bar,
targeting the upper
back and biceps.
Pull – Ups
Lot Pulldowns
Using a cable
machine to pull
weight down toward
the upper chest
Lat Pulldowns
Assisted Pull-Ups
Using a machine or
resistance band if
unable to do
bodyweight pull ups
Assisted Pull-Ups
RESISTANCE
TRAINING
Thank you!

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PATHFIT 2

Example: If you want to improve running

Example: If you start with lifting 10-pound

Example: Modifying the intensity and type of

Example: If you stop strength training, you may

Example: Committing to a workout routine by

Example: Including rest days in your weekly

Example: Starting a cardio session with 5-10

A dynamic hip hinge

Using a barbell or dumbbell, pull weight

Pulling a cable attachment toward the

Engaging the upper back and rear

Pushing weight overhead with

Seated or standing lifting

Incorporating a slight leg drive

Lifting the body

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