TOPIC:

BASIC RESISTANT TRAINING PATTERN

MOVEMENTS

Presented by: Group 4

Joemar Luces

Mary Daphne Devibar

Mia Shin Baladjay

Neil G. Aragon Jr.

Scarleen Mae Onias

Cristal Key T. Tayco

Judelyn Jordan

Roneth Joy Dela Cruz

Roxanne Mae Gregorio

Shanice Candelario

Daryn Aurelio
Basic resistance training movement patterns.

Basic resistance training is a form of exercise that involves working your

muscles against some form of resistance, with the goal of increasing
muscular strength and [Link]’s often called strength training or weight
training, but the term “resistance training” encompasses a broader range of
exercises using various types of resistance.

Types of Resistance Training

- Free weights: Dumbbells, barbells, and kettlebells are common

examples. They allow for a wide range of exercises and can be adjusted to
suit your strength level.

- Weight machines: These machines provide a fixed range of motion and

can be helpful for isolating specific muscle groups.

- Resistance bands: These elastic bands offer a versatile way to add

resistance to exercises. They’re portable and can be used for a variety of
movements.

- Bodyweight exercises: Using your own body weight as resistance, such

as push-ups, squats, lunges, and planks. These are accessible and can be
done anywhere.

Benefits of Basic Resistance Training

- Increased Muscle Strength and Endurance: This is the primary goal of

resistance training. Stronger muscles make everyday activities easier and
can help improve your overall fitness level.

- Improved Body Composition: Resistance training helps build muscle

mass, which can increase your metabolism and help you burn more calories
even at rest.
- Enhanced Bone Density: Resistance training puts stress on your bones,
which stimulates bone growth and helps prevent osteoporosis, especially
important as you age.

- Improved Balance and Stability: Stronger muscles help improve your

balance and coordination, reducing the risk of falls and injuries.

- Mental Health Benefits: Resistance training can reduce stress, improve

mood, and help alleviate symptoms of anxiety and depression.

Basic resistance training is a versatile and effective form of exercise that

offers numerous benefits for your physical and mental health. It’s accessible
to people of all ages and fitness levels, and with proper guidance and
consistency, you can achieve significant improvements in our strength,
endurance, and overall well-being.

Resistance training is a fundamental aspect of fitness, focusing on building

strength, power, and endurance through movements that challenge the
muscles. While there are countless exercises, they all boil down to a handful
of basic movement patterns. These patterns are essential for developing a
well-rounded fitness program and ensuring safe, effective.

Some examples of basic resistant training movements:

The lower body refers to the area below the

waist, including the legs, hips, and buttocks,
crucial for movement and balance. A strong
lower body offers benefits like improved
mobility, reduced injury risk, better athletic
performance, and enhanced cardiovascular
health. Key muscle groups include quadriceps,
hamstrings, glutes, and calves. Exercises like
squats, lunges, deadlifts, hip thrusts, and calf
raises target these muscles for strength and
overall well-being.

Figure 1.

A squat is a strength exercise in which

the trainee lowers their hips from a
standing position and then stands back
up. During the descent, the hip and knee joints flex while the ankle joint
dorsiflexes; conversely the hip and knee joints extend and the ankle joint
plantarflexes when standing up. Squats also help the hip muscles.

Figure 2.

A lunge can refer to any position of the

human body where one leg is positioned
forward with knee bent and foot flat on
the ground while the other leg is
positioned behind. It is used by athletes
in cross-training for sports, by weight-
trainers as a fitness exercise, and by
practitioners of yoga as part of an asana
regimen.

Figure 3.

The hip hinge is a movement where the

thoracic and lumbar spine and pelvis stay in a
relatively neutral position while the subject
bends forward. The movement comes from
the hips rather than allowing the thoracic and
lumbar spines to flex or round.

Figure 4.

Upper Body Movements

This workout is intended to give you the ability to

exercise regardless of your location, access to a
gym, and use of equipment. These exercises can
be completed anywhere, you’ll just need some
space, some dumbbells or resistance bands. You
can lay on the floor for exercises showing use of
the weight bench if you do not have a weight bench.

This workout can also be utilized by those going to

the gym but not quite sure what exercises to put
together in a workout. Follow these exercises to get a well rounded training
plan for a upper body effect. This workout can be completed in a variety of
ways; set & reps, circuits, or super sets. Keep the Pro Tips in mind to
maintain correct form and prevent injury.

Figure 5.

Horizontal pull and push are two

fundamental movements in strength training
that target different muscle groups.

Horizontal Pull

Horizontal pull exercises primarily target the

muscles in the back in your upper back,
shoulders, and arms where you pull an object
toward your body.

Horizontal Push

Horizontal push exercises focus on the muscles

in the chest, shoulders, and triceps.

Figure 6.

Push-pull exercises can be classified as

either horizontal or vertical. A horizontal push
or pull exercise is one in which the weight
moves toward and away from the torso,
straight out in front of you. A vertical push or
pull exercise is one in which the weight
moves up and down overhead.

Figure 7.

Weightlifting refers to exercises

involving resistance training, typically
using barbells, dumbbells, or weight
machines. This form of exercise focuses on building muscle mass, increasing
strength, and improving overall fitness.

Highlight the positive effects of weightlifting, such as improved bone density,

reduced risk of chronic diseases, enhanced metabolism, and improved
mental health.

Figure 8.

Emphasize the importance of proper form and technique to prevent injuries.

Discuss common lifting mistakes and safety precautions.

Categorize different weightlifting exercises, including compound movements

(e.g., squats, deadlifts, bench press) and isolation exercises (e.g., bicep curls,
tricep extensions).

Lifting Heavy Objects:

This refers to the act of moving heavy

items, such as furniture, boxes, or
equipment. It often involves manual labor
and can pose significant risks of injury.

Emphasize the importance of proper lifting

techniques to prevent back injuries, strains,
and other musculoskeletal problems.
Provide clear instructions on how to lift
safely, including using proper posture,
lifting with your legs, and avoiding twisting.

Figure 9.

Throwing is a whole body activity

that commences with drive from
the large leg muscles and rotation
of the hips, and progresses
through segmental rotation of
trunk and shoulder girdle. It
continues with a “Whip-like”
transfer of momentum through elbow extension and through the small
muscles of the forearm and hand.

Throw, cast, toss, fling, hurl, pitch, sling mean to cause to move swiftly
through space by a propulsive movement or a propelling
Figure 10. force. Throw is general and interchangeable with the other
terms but may specifically imply a distinctive motion with
bent arm.