The Republic of the Philippines

Bulacan State University

Sarmiento Campus
City of San Jose Del Monte, Bulacan

Lesson 1
Objectives
1. Execute sample locomotor and non locomotor movements
2. Enumerate the significance of movement experiences
3. Analyze and perform body mechanics and posture exercises
Introduction
PATHFit 2 builds on the foundation of motor skills achieved through core
training. It will provide experiences in a variety of exercise programs for the
purpose of maintaining and enhancing cardiorespiratory and musculoskeletal
fitness (i.e., core stability, muscle strength, endurance and power). It includes
speed and agility training with a focus on body coordination and balance. In
conjunction with fitness and wellness concepts, exercise and healthy eating
principles, learners will be able to enhance their fitness through goal setting
and application of the exercise principles (i.e., frequency, intensity, time, type,
progression, and volume); adapt their movement competencies to
independent physical activity(PA) pursuits and periodically evaluate their PA
and eating patterns to monitor their progress and achievements of personal
fitness and dietary goals.

Importance of Movement
Movement - it's so simple, yet vital for life: Our bodies are designed to move
in all different directions; we run, jump, walk, swim, bend forward, backwards
and so on. It's movement that gives us healthy joints, strong bones, physical
strength, good circulation; including cardiovascular circulation, good
coordination and reflex reactivity; improved learning skills and concentration,
and mental well-being. Without it we would deteriorate. In fact, excessive
sitting is associated with 35 diseases and conditions such as back pain,
obesity, cardiovascular disease, hypertension, cancer and depression.
Countries such as Australia and Canada have declared excessive sitting as a
catastrophe.

Posture
We have all been told since childhood to "stand up straight". But it's easy to
get into bad habits. Good body mechanics are based on good posture. Good
posture means the spine is in a "neutral" position - not too rounded forward
and not arched back too far.
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12 Exercises to Improve Your Posture

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4. Standing Cat Cow

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The Republic of the Philippines

Bulacan State University
Sarmiento Campus
City of San Jose Del Monte, Bulacan

LESSON 2
Physical Education Clothing Policy
Bilkent Laboratory & International School, Turkey

For safety reasons, it is important that students are dressed appropriately for
all physical education classes. Students will not be permitted to participate in
physical education classes if they are not dressed appropriately. Appropriate
dress for PE classes includes:
▪ Sport shoes and socks

▪ Sport shorts (or warm long sport pants for colder weather)
▪ Sport t-shirt (and warm long-sleeved sweatshirt for colder weather)
▪ No jewelry (earings, rings, toerings, necklaces, bracelets, bangles,
watches, etc.) or other items that can cause injury or accidents
▪ Long hair needs to be pulled back and secured tightly

● Fluid Intake and Replacement

Exercise-the low-down on hydration

● It’s important to replace fluids lost through sweat when exercising. The
best fluid is water.
● When dehydrated, your mind and body cannot function at their best.

● Your body will show symptoms when it is dehydrated – such as darker

urine, and lack of sweat when exercising.
● If you are an athlete, seek advice about fluid replacement from a health
professional.

Fluids keep your body hydrated; without them your body won’t function at its
best.

If you don’t drink enough fluid:

● Your body temperature and heart rate may rise. When the total amount
of water in your body is below the normal level (hypohydration) your
body can’t properly regulate heat.
 ● You may feel more fatigued than usual. PA
● You may not be able to think clearly – your motor control, decision-
making abilities and concentration may be impaired.
● Your body’s functions may slow down – this includes gastric emptying,
so you may feel uncomfortable in your stomach.
● Your performance in sport or exercise may not be as good as it could
be. The impact is even worse when you’re active and dehydrated in hot
conditions.

The simple solution is, of course, to drink enough fluids when you exercise.
Make fluid replacement a priority when you’re physically active.

Drinking enough fluids will help to maintain your concentration and

performance, increase your endurance, and prevent excessive elevations in
heart rate and body temperature. It’s all about sufficient hydration.

What hydration means

The amount of water you need depends on a range of factors, such as
climatic conditions, your health, your clothing, your exercise intensity and
duration. So, being well hydrated will differ per person and situation.
As a guide, you probably need more fluid if:

● you sweat heavily

● you have certain medical conditions, such as diabetes or heart
disease
● you are using a medication that can act as a diuretic, causing your
body to lose more fluid
● you have a bigger body size

● you are fit (fitter people tend to sweat more and earlier in their
exercise)
● you are doing vigorous exercise

● you are active in hot or humid conditions.

Thirst isn’t the best indicator that you need to drink. In fact, if you feel thirsty,
you are probably already dehydrated.
A good test of dehydration is the colour of your urine. If it’s pale and clear it
means you’re well hydrated.
The darker it is, the more fluid you need to drink.
Another sign of dehydration is a lack of sweat during vigorous activity, when
you expect to sweat. No sweating is a sign that you’re both dehydrated and
probably suffering heat exhaustion.
What dehydration means PA
Dehydration occurs when your body’s water content is too low. Here are some
body signals that indicate you haven’t had enough fluid:

● headaches
● fatigue
● mood changes
● slow reaction times
● dry nasal passages
● dry or cracked lips
● dark coloured urine
● muscle cramps
● weakness
● confusion
● hallucinations.

If you experience any of these symptoms, you may need to increase your fluid
intake.
If you don’t rehydrate, your physical and mental performance is likely to be
affected. A loss of fluid equal to two percent of body mass (for example a 1.4
kg loss in a 70 kg person) is enough to cause a detectable decrease in
performance.
What not to drink when exercising
Some fluids are not recommended when exercising:

● Avoid cordial, soft drink or juice. These are usually high in

carbohydrates and low in sodium.
● Avoid caffeine, which can be a diuretic (which means it makes you
pass more urine, and therefore lose more fluid).

Lesson 3
BLISTERS, MUSCLE SORENESS, SPRAIN AND STRAIN
Blisters can be caused by skin reactions, friction, and certain health conditions
or infections. Though they can cause pain and discomfort, they often go away
without treatment.
What are blisters?
A blister, which is also called a vesicle by medical professionals, is a raised
portion of skin that is filled with fluid. You’re probably familiar with blisters if
you’ve ever worn ill-fitting shoes for too long.
This common cause of blistering produces vesicles when friction between PA
your skin and the shoe results in layers of skin separating and filling with fluid.
Blisters are often annoying, painful, or uncomfortable. But in most cases, they
aren’t a symptom of anything serious and will heal without any medical
intervention. If you ever have unexplained blistering on your skin, you should
see.

Causes of blisters
There are many temporary causes of blisters. Friction occurs when something
rubs against your skin for a prolonged period of time. This happens most
commonly on hands and feet.
Contact dermatitis can also cause blisters. This is a skin reaction to
allergens, like poison ivy, latex, adhesives, or irritants like chemicals or
pesticides. It can cause red, inflamed skin and blistering.

● Burns, if severe enough, can produce blistering. This includes burns

from heat, chemicals, and sunburns.

● Allergic eczema is a skin condition that is caused or worsened by

allergens and can produce blisters. Another type of
eczema, dyshidrotic eczema, also results in blistering; but its cause is
unknown, and it tends to come and go.
 ● Frostbite is less common, but it can cause blisters on skin that’s PA
exposed to extreme cold for a prolonged period of time.

Blistering can also be a symptom of certain infections, including the following:

● Impetigo, a bacterial infection of the skin that can occur in both children
and adults, may cause blisters.

● Chickenpox, an infection caused by a virus, produces itchy spots and

often blisters on the skin.

Treatment for blisters

Most blisters require no treatment. If you leave them alone, they will go away,
and the top skin layers prevent will infection.

If you know the cause of your blister, you may be able to treat it by covering it
with bandages to keep it protected. Eventually the fluids will seep back into
the tissue, and the blister will disappear.

You shouldn’t puncture a blister unless it is very painful, as the skin over the
fluid protects you from infection. Blisters caused by friction, allergens, and
burns are temporary reactions to stimuli. In these cases, the best treatment is
to avoid what is causing your skin to blister.
The blisters caused by infections are also temporary, but they may require PA
treatment. If you suspect you have some type of infection, you should see
your healthcare provider.

In addition to medication for the infection, your healthcare provider may be

able to give you something to treat the symptoms. If there is a known cause
for the blisters, such as contact with a certain chemical or use of a drug,
discontinue use of that product.

Prevention of friction blisters

For the most common of blisters — those caused by friction on the skin of
your feet — you can practice basic preventive measures:

● Always wear comfortable, well-fitting shoes.

● If you will be walking for a long period of time, use thickly cushioned
socks to reduce friction.
● As you walk, you may feel a blister beginning to form. Stop and protect
this area of skin with a bandage to prevent further friction.

What Is Delayed Onset Muscle Soreness (DOMS) and What Can You
Do About It?
Delayed-onset muscle soreness (DOMS) is muscle pain that begins after
you’ve worked out. It normally starts a day or two after a workout. You won’t
feel DOMS during a workout.

Pain felt during or immediately after a workout is a different kind of muscle

soreness. It’s called acute muscle soreness.

Acute muscle soreness is that burning sensation you feel in a muscle during a
workout due to a quick buildup of the buildup of metabolites during intense
exercise. It usually disappears as soon as or shortly after you stop exercising.

Is it DOMS?

According to the American College of Sports Medicine, DOMS symptoms

typically occur up at least 12 to 24 hours after a workout. The pain tends to
peak about one to three days after your workout, and then should ease up
after that.

Symptoms of DOMS to watch out for may include:

● muscles that feel tender to the touch

 ● reduced range of motion due to pain and stiffness when moving PA
● swelling in the affected muscles

● muscle fatigue

● short-term loss of muscle strength

What causes DOMS?

High-intensity exercise can cause tiny, microscopic tears in your muscle

fibers. Your body responds to this damage by increasing inflammation, which
may lead to a delayed onset of soreness in the muscles.

Pretty much any high-intensity exercise can cause DOMS, but one kind in
particular, known as eccentric exercise, often triggers it.

Eccentric exercises cause you to tense a muscle at the same time you
lengthen it.

Can you prevent DOMS?

You may not be able to avoid DOMS all together, but you can take steps to
lessen its intensity. Try these tips:

● Stay hydrated. One studyTrusted Source found that men who

exercised in hot, humid temperatures had a big dip in muscle soreness
when they drank water before, during, and after exercise, compared to
men who didn’t hydrate.
● Warmup. Spend 5 to 10 minutes before each workout doing
some dynamic stretching. Skip the static stretching until after your
workout.
● Cool down. In a 2012 studyTrusted Source, a 20-minute cool down of
low-intensity cycling after a lower-body strength training session led to
decreased soreness in the quadriceps muscle two days later. Always
end your cool down with some static stretching. It won’t lessen DOMS,
but it can boost flexibility in your joints and muscles.
● Take it slowly. Take your workouts to the next level of intensity one
small step at a time. That can help you safely build your strength and
endurance while you minimize the effects of DOMS.

LESSON 4

What is the difference between Sprain and strain?

The difference between a strain and a sprain is that a strain involves an PA
injury to a muscle or to the band of tissue that attaches a muscle to a
bone, while a sprain injures the bands of tissue that connect two bones
together. Initial treatment includes rest, ice, compression and elevation. Mild
strains can be successfully treated at home.

What are the symptoms of a sprain?

Symptoms. The most common location for a sprain is the ankle joint. A joint
strain is the overstretching or tearing of muscles or tendons. Tendons are the
dense fibrous cords of tissue that connect bones to muscles. The most
common locations for a muscle strain are the hamstring muscle and the lower
back.
A muscle strain is an injury to a muscle or a tendon — the fibrous tissue that
connects muscles to bones. Minor injuries may only overstretch a muscle or
tendon, while more severe injuries may involve partial or complete tears in
these tissues.

Sometimes called pulled muscles, strains commonly occur in the lower back
and in the muscles at the back of the thigh (hamstrings).

The difference between a strain and a sprain is that a strain involves an injury
to a muscle or to the band of tissue that attaches a muscle to a bone, while a
sprain injures the bands of tissue that connect two bones together.

Initial treatment includes rest, ice, compression and elevation. Mild strains can
be successfully treated at home. Severe strains sometimes require surgical
repair.

Risk factors

Participating in contact sports — such as soccer, football, hockey, boxing and

wrestling — can increase your risk of muscle strains.

Certain parts of the body are more susceptible to strains during participation
in certain sports. Examples include:

● Legs and ankles. Sports that feature quick starts and jumping, such as
hurdling and basketball, can be particularly tough on the Achilles tendon
in your ankle.

● Hands. Gripping sports, such as gymnastics or golf, can increase your

risk of muscle strains in your hands.

● Elbows. Elbow strains are often caused by throwing sports and racquet
sports.
Prevention PA
Regular stretching and strengthening exercises for your sport, fitness or work
activity, as part of an overall physical conditioning program, can help to
minimize your risk of muscle strains. Try to be in shape to play your sport;
don't play your sport to get in shape. If you have a physically demanding
occupation, regular conditioning can help prevent injuries.

What causes a sprain or strain?

A sprain or strain can occur during exercise and playing sport. These injuries
can also happen when doing everyday activities. Falling, twisting, or getting
hit by a force can all cause a sprain or strain. Twisting or pulling a muscle or
tendon can cause a strain, which can happen suddenly or develop over time.
A muscle cramp is a sudden, unexpected tightening of one or more muscles.
Sometimes called a charley horse, a muscle cramp can be very painful.
Exercising or working hard, especially in heat, can lead to muscle cramps.
Some medicines and illnesses also might cause muscle cramps.

MUSCLE CRAMPS

A muscle cramp is a sudden, unexpected tightening of one or more muscles.

Sometimes called a charley horse, a muscle cramp can be very painful.
Exercising or working hard, especially in heat, can lead to muscle cramps.
Some medicines and illnesses also might cause muscle cramps.

Muscle cramps aren't usually harmful. Self-care measures can treat most
muscle cramps.

SYMPTOMS

Muscle cramps occur mostly in leg muscles, most often in the calf. Cramps
usually last for seconds to minutes. After the cramp eases, the area might be
sore for hours or days.

CAUSES

A muscle cramp can happen after working a muscle too hard or straining it,
losing body fluids through sweat or simply holding a position for a long time.
Often, however, the cause isn't known.

Most muscle cramps are harmless. But some might be related to a medical
concern, such as:
Not enough blood flow. A narrowing of the arteries that bring blood to the legs PA
can cause a cramping pain in the legs and feet during exercise. These
cramps usually go away soon after exercise stops.

Nerve compression. Pressure on the nerves in the spine also can cause
cramping pain in the legs. The pain usually gets worse with walking. Walking
bent slightly forward, such as when pushing a shopping cart, might ease
cramping.

Not enough minerals. Too little potassium, calcium or magnesium in the diet
can cause leg cramps. Medicines often prescribed for high blood pressure
can cause increased urination, which may drain the body of these minerals.

FACTORS

Factors that might increase the risk of muscle cramps include:

Age. Older people lose muscle mass. Then the muscles can't work as hard
and can get stressed more easily.

Poor conditioning. Not being in shape for an activity causes muscles to tire
more easily.

Extreme sweating. Athletes who get tired and sweat a lot while playing sports
in warm weather often get muscle cramps.

Pregnancy. Muscle cramps are common during pregnancy.

Medical issues. Having diabetes or illnesses that involve nerves, liver or

thyroid can increase the risk of muscle cramps.

PREVENTION

These steps might help prevent cramps:

Drink plenty of liquids every day. Muscles need fluids to work well. During
activity, drink liquids regularly. Keep drinking water or other liquids without
caffeine or alcohol after the activity.

Stretch your muscles. Stretch gently before and after using any muscle for a
time. To avoid getting leg cramps at night, stretch before bedtime. Light
exercise, such as riding a stationary bicycle for a few minutes before bedtime,
also may help prevent cramps while you sleep.

Weight. Being overweight can increase the risk of muscle cramps.

LESSON 5 STRESS FRACTURE PA
Stress fractures are usually overuse injuries. They happen when physical
activity puts too much pressure on a bone and it doesn’t have enough time to
recover. Stress fractures start as bone bruises that eventually become small
cracks in the bone’s surface. Common causes include playing a sport and a
repetitive motion you do for your job

WHAT IS STRESS FRACTURE

A stress fracture is a small crack in one of your bones. It’s a type of bone
fracture (the medical term for broken bones).

Stress fractures are exactly what their name sounds like — fractures that
happen when something puts too much stress on your bone. Healthcare
providers sometimes call stress fractures overuse injuries because repetitively
using the same part of your body usually causes them. You might also see
stress fractures called hairline fractures, a name that refers to the hairline
crack that forms in your bone.

Any repetitive motion or activity that puts pressure on your bones can cause a
stress fracture — playing a sport or doing physical work are common causes.
Visit a healthcare provider if you feel pain, swelling or tenderness on or near a
bone (especially during or after physical activity).

TYPES OF STRESS FRACTURE

Stress fractures usually affect weight-bearing bones in your lower body.

These are the bones that support the weight of your body when you’re
standing or moving. You’re most likely to experience a stress fracture in your:

Lower leg (your tibia and fibula).

Foot (especially your metatarsals that connect your ankle and heel to your
toes).

Heel (calcaneus).

They’re less common, but stress fractures can also affect bones in your:

Lower back (lumbar spine).

Hips.

Hands and wrists.

Stress fractures are almost always overuse injuries. This means they happen PA
when something puts too much pressure on a bone and the bone doesn’t
have enough time to recover after physical activity. Stress fractures usually
develop slowly over time when you do a repetitive motion (like training for a
sport or performing the same type of movement all day at work).

Stress fractures start as inflammation on a bone’s surface (healthcare

providers call this a stress reaction). Stress reactions are like deep bone
bruises. If something keeps putting pressure on that same spot before the
stress reaction can heal, your bone can crack and create a stress fracture.
The bruise will reach deeper into the bone over time until it makes it weak
enough to break. That’s when a stress reaction becomes a stress fracture.

Some of the most common causes of stress fractures include:

Practicing or training too often without resting enough.

Starting a new sport or physical activity without the right training, guidance or
equipment.

Quickly increasing your activity level (suddenly ramping up workouts, training

or other physical activity).

Changing the surface you train or work on (switching from running on an

indoor track to road running, or starting a job that requires you to stand on a
hard floor like concrete).

Working or training without proper equipment.

Specializing in one sport too early (children who play the same sport year-
round without a break between seasons are more likely to experience a stress
fracture than kids who play a variety of sports).

Stress fracture risk factors

Athletes who play sports that put a lot of stress on their lower bodies are more
likely to develop stress fractures, including:

Running (both long-distance running and track and field sports).

Basketball.

Tennis.
Gymnastics (gymnasts are also more likely to develop hand and wrist stress PA
fractures).

Dance.

LESSON 6

DISLOCATION

A dislocation is a separation of two bones where they meet at a joint. This

injury can be very painful and can temporarily deform and immobilize the joint.
The most common locations for a dislocation are shoulders and fingers, but
can also occur in elbows, knees and hips.

What is an example of a dislocation?

A dislocation occurs when a bone slips out of a joint. For example, the top of
your arm bone fits into a joint at your shoulder. When it slips or pops out of
that joint, you have a dislocated shoulder. You can dislocate almost any joint
in your body, including your knee, hip, ankle, or shoulder.

What causes dislocations?

A dislocation happens when extreme force is put on a ligament. It can occur if

your child falls or takes a hit to the body, such as while playing a contact
sport. Ligaments are flexible bands of fibrous tissue. They join various bones
and cartilage.

What are types of dislocation?

Shoulder dislocations (along with finger dislocations) are the most common
type of dislocations orthopedic specialists treat, however any ball and socket
joint can experience dislocation. Other types of dislocations include dislocated
knee, hip dislocation and elbow dislocation.

What is the medical term for dislocated?

A joint dislocation, also called luxation, occurs when there is an abnormal

separation in the joint, where two or more bones meet. A partial dislocation is
referred to as a subluxation. Dislocations are often caused by sudden trauma
on the joint like an impact or fall.
What is the first aid for dislocation? PA
Leave the joint alone. Attempting to move or jam a dislocated bone back in
can damage blood vessels, muscles, ligaments, and nerves. Put an ice pack
covered in a cloth on the area around the joint. Ice can ease swelling and pain
in and around the joint.

SOFT SPLINTING

A soft splint earns its name from the soft, padded material that is used to
secure the injury. Soft splints include sling and swathe splints, pillow splints,
and blanket-roll splints. Shoulder, clavicle, upper arm, elbow, forearm, wrist,
and even hand injuries are commonly stabilized with a sling and swathe.

The most common types of splints include:

Static splints: The splint holds your body part completely still. ...

Static progressive splints: The splint doesn't let you move, but it's
adjustable. ...

Dynamic splints: You can move your splinted body part, but only a specific
amount your provider sets.
 Introduction to Musculoskeletal Fitness/ PA
Resistance Training
Title of The Lesson
Lesson 1: Musculoskeletal and Resistance Training
Lesson 2: Benefits of Resistance Training
Lesson 3: Resistance Training Methods
Lesson 4: Basic Terminologies

INTRODUCTION:
In this module, students will acquire knowledge about the
Musculoskeletal Fitness and Resistance Training meaning, benefits of
Resistance Training, Resistance Training Methods and the Basic
Terminologies used in Resistance Training Program. As students go along in
this module, you will be continuously asked to list your understanding of each
lesson. These concepts will ultimately allow you to understand better the
ideas that you need to understand that may help you to change and improve
your accustomed lifestyle. Also, to guide you before you engage in physical
activities as part of your next module.

OBJECTIVES:
After completing this course, the student must be able to:
1. Define the Musculoskeletal fitness and Resistance training.
2. Determine and appreciate the Benefits of the Musculoskeletal fitness
and Resistance training to improve our fitness level.
3. Explain the Types of Resistance training and their role in bringing
about optimal gains in strength or muscle hypertrophy.
4. Identify the Basic terminologies used in Resistance Training.

1
LESSON Musculoskeletal and
Resistance Training
 PA

What to know?

Musculoskeletal fitness is a multidimensional construct comprising the

integrated function of muscle strength, muscle endurance, and muscle power
to enable the performance of work against one’s own body weight or an
external resistance.
Musculoskeletal conditions can cause pain, stiffness and often
inflammation in one or more joints or muscles. Regular Exercise can reduce
some of these symptoms, and improve your joint mobility and strength
(Musculoskeletal Australia, 2020)
3 Components of Musculoskeletal fitness
1. Muscle strength is the ability of skeletal muscle (single or group) to
produce measurable force, torque, or moment about a single or
multiple joint, typically during a single maximal voluntary contraction
and under a defined set of controlled conditions, which include
specificity of movement pattern, muscle contraction type (concentric,
isometric, or eccentric), and contraction velocity (Farpour-Lambert and
Blimkie, 2008; Kell et al., 2001; Sale and Norman, 1982).

For Example:

Bicep Concentration Curl Barbel Sumo Squat

2. Muscle endurance is the ability of a muscle or group of muscles to

perform repeated contractions against a constant external load for an
extended period of time (Kell et al., 2001).
For Example,
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Hold Squat Elbow Plank

3. Muscular power is a fitness component that combines speed and

strength. In sports, athletes who are strong and move quickly show
good power fitness.
For Example,

Dumbbell Snatch Power Clean

Resistance training is any exercise that causes the muscles to contract

against an external resistance with the expectation of increases in strength,
power, hypertrophy, and/or endurance. The external resistance can be
dumbbells, exercise tubing, your own body weight, bricks, bottles of water, or
any other object that causes the muscles to contract. It also known as
strength or weight training, they become one of the most popular forms of
exercise for enhancing physical fitness as well as for conditioning athletes.
BENEFITS OF RESISTANCE TRAINING PA

BENEFITS OF RESISTANCE TRAINING

Engaging to resistance training can achieved a lot of benefits.

Iudakhina, Liz (2021) Listed the following benefits you can get if you do
resistance training regularly.

1. Improved Metabolism
Resistance training can create lasting changes when implemented
regularly.
For instance, one study found that regular strength training can
increase your BMR (Basal Metabolic Rate) by about 5%. This means that
even outside of training, your body will then burn more calories throughout the
day.
So, even if your goal is purely fat loss, avoiding resistance training
gives you a major strategic disadvantage. By incorporating strength training
into your routine, you’ll be able to consume more calories and feel more
comfortable while still reducing body fat % efficiently - as opposed to having to
constantly reduce intake and increase cardio.

2. Balanced Physique
To get more “toned” or change your shape in a certain way, such as
attaining a hourglass or masculine figure, strength training is the answer.
Strategically building lean muscle can help completely change your
proportions - something that cardio alone most certainly won’t do.

3. Reduced Risk of Injuries

A balanced strength training regime can drastically reduce the risk of
injuries, being that in everyday life or other sports!
By applying dynamic loads to the joints, resistance training triggers
physiological changes in bones, muscles, ligaments and tendons. In turn,
bones get stronger, and joints become more aligned - which reduces the risk PA
of injuries when performing complex movements.
In addition, while muscles and tendons become stronger with strength
training, the ligaments become more pliable and flexible, so you’re much less
likely to experience a bad tear or strain.

4. Increased Strength
You will not become “bulky” as a result of strength training - unless it is
your specific goal. Strength training is capable of giving you amazing sense of
achievement and help break limitations. Many women believe that they won’t
ever be able to perform certain exercises, such as unassisted pull ups or
push-ups - however, this is simply not true. Setting and crashing strength
goals, however ambitious or modest, can also have a major positive impact
on self-confidence and overall mental health.

5. Better Overall Health

Last but not least, regular resistance training is incredibly beneficial for
overall health. According to research, strength training has numerous health
benefits, including:

● Helping regulate blood sugar levels

● Improving insulin sensitivity
● Enhancing cardiovascular health
● Helping manage high blood pressure
● Promoting healthy bone development
● Reducing chronic pain

RESISTANCE TRAINING METHODS

To help you to understand and choose better training methods that

may help you to improve your fitness goal like strength, endurance and
muscle power. Learning the advantages of each of the different types of
resistance will help you design a more effective, functional training program.

1. Bodyweight
Body weight exercise are exercises that utiliezes your body weight instead of
other common equipment for exercises. It is one of original form of Strength
training. It is easy to learn, effective and can be done anywhere (home, gym,
work, travel). These types of exercises are good start for novice and useful
for building strength, speed, flexibility, balance, and muscle mass.

For Example,
 PA

Squat Pushups Ab crunch

2. Free weight
A free weight is any type of weight training equipment that does not limit
the range of motion with which you can use it. These types of weights are
useful for building strength, speed, flexibility, balance, and muscle mass. Lifter
should make sure that they train with proper form at all times, understand the
functions and limitations of their desire equipment.
The following are the example free weight equipment,
Barbell Dumbbell
 Kettlebells Medicine Balls PA

3. Weight Machine
A weight Machine is an exercise machine with heavy objects (called
weights) attached that is used for exercise or weight training. Each simple
machines (pulley, lever, wheel, incline) changes the mechanical advantage of
the overall machine relative to the weight.
Examples,

Leg Press Lat Pulldown

 4. Resistance bands PA
It is an elastic band like a giant rubber bands – these provide
resistance when stretched and used for strength training. They are portable
and can be adapted to most workouts. The bands provide continuous
resistance throughout a movement. It also commonly used in physical therapy
that allow slow rebuilding of strength.
Example

Bent Over Row

Plank Leg Up

4
LESSON Basic Terminologies

BASIC TERMINOLOGIES

Before discussing the principles of resistance training, we will define

some basic terms commonly used in describing resistance training programs
and principles. Having multiple meanings for the same term leads to
misunderstanding. This is why terminology is so important when
communicating with others interested in strength and conditioning (Steven J.
Fleck and William J. Kraemer, 2014).
 1. Repetition is one complete motion of an exercise. It normally consists PA
of two phases: the concentric muscle action (lifting of the resistance)
and the eccentric muscle action (lowering of the resistance). However,
in some exercises a complete repetition may involve several
movements and thus several muscle actions.
Example is the highlighted column:
Exercises Sets Reps
Push Ups 1 15
Squats 1 15

2. set is a group of repetitions performed continuously without stopping or

resting. Although a set can consist of any number of repetitions, sets
typically range from 1 to 15 repetitions.
Example is the highlighted column:
Exercises Sets Reps
Push Ups 2 15
Squats 2 15

3. Repetition maximum, or RM, is the maximal number of repetitions per

set that can be performed in succession with proper lifting technique
using a given resistance. Thus, a set at a certain RM implies that the
set is performed to momentary voluntary fatigue usually in the
concentric phase of a repetition. The heaviest resistance that can be
used for one complete repetition of an exercise is called 1RM.
Example is the highlighted column:
Exercises Sets Reps RM
Push Ups 1 15 10 out of 15
reps
Squats 1 15 12 out of 15
reps

4. Intensity
It also called training Load or resistance refers to the amount of weight,
usually represented in pounds (lbs) or kilograms (kg). These three terms are
mostly used to refer to the weight selection in designing a training program.
Waehner, Paige. (2020) recommend that the general rule lift enough weight
that you can only complete the desired number of reps. In other words, you
want that last rep to be the very last rep you can do with good form. The
larger the muscles, the heavier the weight: The muscles of the glutes, thighs,
chest, and back can usually handle heavier weight than the smaller muscles
of the shoulders, arms, abs, and calves.
Example is the highlighted column:
 Exercises Load/Weight SETS REPS PA

Plank body weight 2 1min.

Dumbbell with 2 10
Shoulder Press 40lbs

Squat barbell with 100lbs 2 12

5. Training Volume
The volume of an exercise or workout is a combination of sets, reps,
and weight. This represents the total amount of work completed in an exercise
or workout session.
Example is the highlighted column:

Exercises Load/Weight SETS REPS

Plank body weight 2 1min.

Dumbbell with 2 10
Shoulder Press 40lbs

Squat barbell with 100lbs 2 12

6. Rest Periods PA
Rest periods the amount of time taken to recover between sets or
exercises and important for the success of any program. Rest period length
affects recovery and blood lactate, a measure of acidity, as well as the
hormonal responses to a training session.

Example is the highlighted column:

Exercises Load/Weight SETS REPS Rest

20
Plank body weight 2 1min.
secs.
Dumbbell
Shoulder Press 20 secs.
with 40lbs 2 10

barbell with
Squat 2 12 20 ecs.
100lbs

7. Concentric Muscle Action (shorten)- When you lift resistance that

causes muscles to shorten, thereby generating force.

Examples:
Lifting object up from lying position-chest muscle
Lifting object above the head- shoulder muscle

8. Eccentric Muscle Action (lengthen) - When you lift resistance that

causes muscles to elongate in response to a greater opposing force.

Examples:
Landing on the ground from a jump- leg muscle
Lowering the lift of an object from lying position-Chest muscle
 PA

Types of Training
MODULE III. Types of Training
Title of The Lesson
Lesson 1: Types of Strength Training
Lesson 2: Types of Training System

INTRODUCTION:
In this module, students will acquire knowledge about the Types of strength
training and Training System. The students will familiarize to these types of training
that will help them to choose appropriate training exercise that fits to their fitness
goal. And also, to guide them to design an effective resistance training program as
part of the next module.

OBJECTIVES:
After completing this course, the student must be able to:
1. Familiarize to the types of Strength training and Training system.
2. Appreciate the importance of the types of Strength training and Training
system to design your resistance training.
3. Perform the types of Strength training to improve their musculoskeletal
fitness.
4. Apply the training system in designing training program to improve their
musculoskeletal fitness.
 PA

1
LESSON Types of Strength
Training

What to know?

1. Isometric Training
It also known as static strength training, are contractions of a particular
muscle for an extended period of time. It refers to muscular action which no change
in length and muscles, takes place. This training is normally performed against an
immovable object and you pick one position and hold it.
Including isometric exercise in your training routine has the dual benefit of
injury prevention and strength building. If you have or have had damaged muscles in
your lifetime, this method can help you to rehabilitate your injury and reduce
recovery time of your muscles.

For example,
Plank Side plank
Wall sit Hold hip Bridge
Squat hold Hanging Tuck sit
Dumbbell raise hold Superman

Plank

Wall Sit

2. Muscular Isolation Training

This is the age-old weight training program in which you work only one or two
muscle groups in a day. Unlike most of the other programs, the objective of muscular
isolation is to cause muscular contraction in only one muscle for each exercise. This
type of exercise is good for you if you are looking to develop particular muscle
groups further, such as targeting your booty or arms to achieve a particular desired
look. For more example of Isolation training you may refer to the muscle group as PA
discussed in module 2.
For Examples,

Tricep Pressdown Leg Extension

3. Dynamic Constant external resistance Training

Dynamic constant external resistance (DCER) is resistance training in which
the external resistance (e.g., Free weight) does not change in the lifting (concentric)
or lowering (eccentric) phase. Free weight was considered isotonic exercise. But not
all weight training exercises could not be considered isotonic since the force exerted
by a muscle in the exercises are not constant (Cagmat, Emilio, 2021).
Example,
Dumbbell Bench press Sit ups with medicine
ball
Shoulder Press Dumbbell Triceps
extension
Russian twist with Biceps curls
medicine ball Dumbbell

bench press Shoulder press

4. Power Lifting Training

This type of strength training that goals is to lift as much weight. It is also
the type of strength training where you do larger movements to incorporate more
muscle. This training will give you the best hormonal results and will also allow you PA
to build more muscle and cut more fat than the other methods.
Examples of Power lifting
Bench Press Curls
Squats Dead lift
Lat pull down Lunges
Pull ups Leg press

Barbel Squats Barbell Decline bench press

5. Explosive Dynamic Training

This is the type of training that combines strength and Speed to increase your
power output and you will typically see athletes doing. This type of training is helpful
for some sports like football, athletics, court sports and cycling. (Quinn, 2019)
This training use large muscle movement such as squats, Power cleans,
weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting.
While this may appear to be similar to other types of strength training, the difference
is that you will be moving faster throughout your workout, allowing you to get your
cardio and strength workouts done simultaneously. Additionally, by using lighter
weights, you will do more reps. Physically, you will see improvements in your
muscular endurance while shaping and strengthening your muscles.

Examples of Explosive Dynamic exercises,

Dumbbell Snatch
Plyometric exercises Frog squat jump
Power Clean
Squats Tuck Jump
Power Clean Dumbbell jerk
Snatches Box Jumps
 Dumbbell Snatch PA

Power Clean

6. Plyometrics

Plyometrics ("plyo," for short) used to be called "jump training" that uses
speed and force of different movements to build muscle power. Plyometrics training
can improve your physical performance and ability to do different activities.
Plyometrics can include different types of exercises, like pushups, throwing,
running, jumping, and kicking. Athletes often use plyometrics as part of their training,
but anyone can do these workouts. People who are in physical rehab after an
accident or injury use plyometrics to get back into good shape and physical function.

For example of Bodyweight plyometrics,

Plyo push up Burpee with tuck jumpKneeling Jump Squat

Squat Thruster Tuck Jump Single-leg deadlift
into jump
Plyo lateral Lunge Triple long Jump Horizontal jump to
Tuck jump
Box drill Alternate Lunge Jump Pistol squat roll with
jump
Frog Squat jump Reverse Lunge with Plyo push up to
knee up squat
Long Jump
 PA

Reverse Lunge with Knee Up

7. Functional Training
This training is meant to increase performance in some type of functional task,
such as activities of daily living or tests related to athletic performance.
Functional exercises of this type typically include various forms of plyometrics,
rotational-type exercises for the core musculature, as well as other types of training
such as kettlebell training, which includes ballistic and rotational movements. The
goal is to increase balance, core strength and motor performance.

For Examples of Functional exercises,

Mountain Climber Lateral lunge
Kettlebell swing Plie/sumo Squat
Spiderman plank Deadlift
Long jump Farmers walk

Mountain Climber

Kettlebell
Swing
 Farmers walk PA

8. Circuit Training
Circuit training consist of a series of resistance training exercises performed in
succession with minimal rest (15 to 30 seconds) between exercises. Typically,
approximately 10 to 15 repetitions of each exercise are performed per circuit with a
resistance of 40 to 60% of 1RM. One to several circuits of the exercises can be
performed. With this method, you will use lighter weights in a variety of motions to
work out your entire body.

For Example,
Cardio and Strength Circuit Training
Exercises Sets Reps Rest
Squat 2-3 10-15 15 -sec.
Jump Rope 2-3 10-15 15 sec.
Lunges 2-3 10-15 15 sec.
High Knee 2-3 10-15 15 sec.
Push Ups 2-3 10-15 15 sec.
Squat with Front 2-3 10-15 15 sec.
Kick
 PA

2
LESSON Types of Training
Systems

What to know?

Most resistance training systems and techniques were designed by strength

coaches, power lifters, Olympic weightlifters, bodybuilders, or personal trainers.
Systems were, for the most part, originally designed to meet the needs and goals of
specific groups, and the majority were designed for young, healthy adults or athletes.
The needs and goals of a group include not only training outcomes, such as
increased strength or changes in body composition, but also administrative
concerns, such as the total training time available, the type of training traditionally
performed, and equipment availability.
The fact that a system or technique has been used by enough people to have
name recognition indicates that it has a good success rate in bringing about desired
training adaptations for a particular group. However, virtually any weight training
system or technique performed consistently will bring about training adaptations over
short training periods, especially in untrained people. Steven J. Fleck and William J.
Kraemer (2014).

1. Single Set System

The single-set system, the performance of each exercise in a program for one
set, is one of the oldest resistance training systems.
A single-set system described in 1925 (Liederman 1925 as cited by )
consisted of heavy resistances and a few repetitions per set with a five-minute rest
between exercises.
Single-set systems are still popular and have been recommended as a time-
efficient way to develop and maintain muscular fitness in novice and older weight
trainers (American College of Sports Medicine 2011), as cited by Steven J. Fleck
and William J. Kraemer (2014).

For Example,

Exercises Sets Reps

Push Ups 1 15
Squats 1 15
 PA
2. Multiple-Set Systems
It refers to any training system that consists of more than one set of an
exercise can be classified as a multiple-set system. For strength gains, muscle
endurance, and muscle growth, multiple sets have an much more advantage than in
a Single set system.
For Example,

Exercises Sets Reps

Push Ups 3 10-15
Squats 3 10-15

3. Triangle, or Pyramid, System

Many powerlifters and people interested in increasing 1RM lifting ability use
triangle, or pyramid, systems. A complete triangle, or pyramid, system begins with a
set of 10 to 12 repetitions with a light resistance then increased over several sets so
that fewer and fewer repetitions are performed, until only a 1RM or your desire small
number of repetitions is performed. Then the same sets and resistances are
repeated in reverse order, with the last set consisting of 10 to 12 repetitions Any
combination of repetition numbers per set can be termed a triangle system as long
as the number of repetitions per set initially decreases and then increases.

For Examples,

Table 1
Exercises Resistance Sets Reps
40lbs 1 12
60lbs 2 10
Squat
80lbs 3 8
100lbs 4 6

Table 2
Exercises Resistance Sets Reps
100lbs 1 6
80lbs 2 8
Squat
60lbs 3 10
40lbs 4 12

Table 3
Exercises Resistance Sets Reps
40lbs 1 12
60lbs 2 10
80lbs 3 8
Squat 100lbs 4 6
80lbs 3 8
60lbs 2 10
40lbs 1 12
 4. Split-Body System PA
Some bodybuilders, athletes, and fitness enthusiasts use a split-body system
in which, typically, the body is divided into two major portions, such as upper and
lower. Many variations of a split routine are possible.
For example,

Schedule Body Parts

Monday Arms, Legs, Abdomen
Tuesday Chest, Shoulders, Back
Wednesday Arms, Legs, Abdomen
Thursday Chest, Shoulders, Back
Friday Arms, Legs, Abdomen
Saturday Chest, Shoulders, Back
Sunday Rest

5. Body-Part System
Body-part systems are similar to a split-body system in that specific body
parts or muscle groups are trained on specific days. However, with a body part
system typically only one or two body parts or major muscle groups are trained per
training session.
Body-part systems are popular among bodybuilders and fitness enthusiasts.
Advocates of body-part systems believe that high-volume training followed by
several days of rest for a specific muscle group is necessary to induce optimal gains
in hypertrophy.

For Example,
Schedule Body Parts
Monday Back
Tuesday Quadriceps, Abdominals
Wednesday Chest, Triceps
Thursday Rest
Friday Back, Biceps
Saturday Hamstrings, Gluteals and Biceps
Sunday Trapezius, Deltoids and Abdominal

6. Blitz, or isolated Split, System

The blitz, or isolated split, system is a variation of a body-part system. Rather

than training several body parts during each training session, people train only one
body part per session. The duration of the training session is not reduced. Thus,
more sets and exercises per body part can be performed.
An example of a blitz system is performing all arm, chest, leg, trunk, back, and
shoulder exercises on Monday through Saturday, respectively. Some bodybuilders
have performed this type of program in preparation for a contest. A short-duration
blitz program may also be appropriate if an athlete’s performance is limited by the
strength of a particular muscle group or groups. A long jumper might perform a
variation of a blitz program for the legs before the start of the season, which might
involve training only the legs two days per week.
For Example, PA
Schedule Body Parts
Monday Arm
Tuesday Chest,
Wednesday Leg
Thursday Abdominal
Friday Back
Saturday Shoulder
Sunday Rest

RESISTANCE TRAINING PLAN

 PA

MODULE VI. Resistance Training Plan

Title of The Lesson
Lesson 1: Need Analysis
Lesson 2: Setting Goals
Lesson 3: Program Design

INTRODUCTION:
In this module, students will acquire knowledge about the Need Analysis,
Setting goals and program design in Resistance Training. As students go along in
this module, you will allow to gather better the ideas that you need to understand
before you design an effective resistance training program. Also, to analyze yourself
of what training program is suitable to improve your musculoskeletal fitness goal.

OBJECTIVES:
After completing this course, the student must be able to:
1. Understand the concept of need analysis and setting program goals for
different fitness levels.
2. Identify and Appreciate the importance of program design for training
program.
3. Develop effective training program to improve their musculoskeletal fitness
 PA

1
LESSON Need Analysis

What to know?

Needs Analysis
A needs analysis is a process that involves answering a series of questions
that assist in the design of a resistance training program (Kraemer 1983b). Program
designers should take the time to examine each of these questions to give
themselves a basic context in which to address each of the acute program variables.
The major questions in a need’s analysis are as follows:
✔ What muscle groups should be trained?
-Specific Muscle (arms, Back, chest, abdomen, Deltoids, Gluteus,
Quadriceps, hamstring, Calves)
-Body Parts (Mixed of Upper body, Core and Lower Body Muscles)
-Whole Body/ Full Body Muscle

✔ What basic energy sources should be trained?

- Aerobic
- Anaerobic

✔ What type of muscle action(s) should be trained?

- Isometric muscle action
- Concentric muscle action
- Eccentric muscle action
- Isokinetic muscle action

✔ What are the primary sites of injury for the particular sport or
activity?
o To prevent discontinuation of exercises and fitness goal. Fitness
enthusiast should know the possible injury of chosen exercises if
he/she did not follow the safety aspects of resistance training
like the following:
- Muscle cramps, strain
 - Sprain PA
- Shoulder injury
- Shin splint
- Dislocation
✔ What is the prior injury history of the person?
o Make sure to consult to your doctor before engaging in any
physical activities to make sure your safety and appropriate
exercises to do.
✔ What are the specific needs for muscle development?
- Strength
- Hypertrophy
- Endurance
- Power
- Speed
- Agility
- Flexibility
- body composition
- balance
- coordination

2
LESSON Setting Program Goals

What to know?

Setting Program goals

An effective resistance training program requires specific goals. Setting goals
is essential if you want to obtain optimum health and reach your fitness objectives.
The biggest challenge for many of us is making time for physical activity. We need
an action plan focusing our efforts. Setting goals is the first step of designing a
systematic plan that will lead to success. (Cañada College, 2021) listed the following
need to remember when setting up your goals.
1. Well Planned and Personalized- make a well plan will help you focus on
your goals guide and push you through your design training Program and
motivate you when you feel down throughout your fitness goal.
2. Realistic- goals must be challenging without being unrealistic. During the
early stages of a fitness program, it is important to design short term goals
that are attainable. Some research indicates that difficult goals lead to a
better outcome. However, unattainable goals are often the cause of injury,
frustration, and ultimately the discontinuation of exercise.
 3. Measurable- Establish goals with Specific objectives in mind. A better PA
example is: “I will increase my lean body mass by 3%. Not Specific goals
are “I want to lose weight” or I want to get bigger”.
4. Time -specific- goals are useless without a specific target date of
completion. Set a challenging but realistic target date. Falling a little short
of your target date is O. K. (Long-term goals are between three and six
months. Set short-term goals with a time-line of one week to one month.
Immediate goals are set for each day or each workout.) Many fitness
experts report that the completion of a short-term fitness goal is the
greatest motivator for continued exercise.
5. Monitored – A workout journal (activity log) is one of the best tools for
reinforcing behavior. Using a workout journal to monitor progress is
motivational. Oftentimes the subtle changes that occur from one workout
to the next are only visible when using a log to track progression.

6. Rewarded – Attach an appropriate reward for each of your goals. For

example, if you drop 3 percent body fat over the next two months, buy
yourself a fitness related gift. Research indicates that rewards for short-
term goals are a very effective tool for reinforcing behavioral change.

7. Positive – Goals should be positive and optimistic. Design goals that

identify behavior that you want to display. Do not focus on behavior that
avoids failure. “I will not be lazy and miss another week of working out” is
an example of a goal emphasizing the negative. A better example of a
short-term goal is: “I will make time this week for myself. On Monday,
Wednesday, and Friday from 5:30am until 6:30am I will enjoy the Jogging
session at the Malolos Sports and Convention Center.

3
LESSON Program Design

What to know?

Program Design
After the needs analysis and Setting your program goals has been completed,
an overall program must be designed.
Understanding the acute program variables such as Choice of Exercises,
Order of Exercise, Muscle Action, Number of Sets, Rest, Resistance importance and
its effects is very important because individual training sessions (workouts) make up
all training programs.

Choice of exercise/ Exercise Selection

 The most important consideration of exercise selection is to select exercise PA
that have a fundamental application to the training objectives. The exercises should
develop the muscle mass, strength or power of the client in ways that apply to their
life, sports or the event which they are training for (Fit Education, 2019).

Waehner, Paige. (2020) suggested that we choose eight to 10 exercises

(about one exercise per muscle group). It is very important to select at least one
exercise for each major muscle group to promote well-balanced muscle development
(Tackett, Chad 2003). Upon choosing your exercises you may refer to the types of
strength as discussed in module 3.

Order of Exercises
The sequence of the workout can be shifted based on needs and goals.
Lawson, Ryan (2018) listed below the general rules that everyone should follow for
an effective routine. (See the table 1 and 2, example of training program below)
1. Always begin with at least five minutes warm up.
2. Perform with resistance exercises, first focus on the large muscles and
compound exercises followed by small muscles and isolation exercises.
As discussed in module 3, there are types of training systems that you
may also able to choose for your exercise routine.
3. Always end with cool down.

Resistance used (Intensity)

The amount of resistance used in any exercise is one of the most important
variables in a resistance training program. It determines the number of motor units
recruited, and only those motor units will benefit from the exercise performed.
You may choose to the Types of Resistance training methods such as
bodyweight, free weight, machine weight, and Resistance bands for your resistance
equipment

Waehner, Paige (2019) stated below How much intensity you should put in
designing training program depending on your fitness goal.

Fitness Goal Intensity

General Fitness Can vary
Endurance 50 % to 65 % of 1 RM
Muscle Mass 70 % to 80 % of 1 RM
Muscle Strength 80 % to 90 % of 1 RM
Power lift 90 % + of 1 RM

Number of sets
The number of sets is one of the factors affecting the volume of exercise or
the total workout performed. Typically, three to six sets are used to achieve optimal
gains in strength, and the physiological responses appear to be different with three
versus one set of exercises in a total-body workout (American College of Sports
Medicine 2009; Gotshalk et al. 1997; Mulligan et al. 1996 as cited by Steven J. Fleck
and William J. Kraemer,2014). You can also refer to the types of training system as PA
discussed in module 3.
Waehner, Paige (2019) stated below How many sets you should put in
designing training program depending on your fitness goal.

Fitness Goal Sets

General Fitness 1 or 2
Endurance 3 to 4
Muscle Mass 3 to 6
Muscle Strength 2 to 3
Power lift 3 to 5

Repetition speed
As discussed in module 1 in the basic terminology of resistance training,
repetition is the one completion of an exercise. Repetition speed also called
“contraction velocity” or “tempo “is used to perform dynamic muscle actions and
affects the adaptations to resistance training.
Waehner, Paige (2019) stated below How many repetitions you should put in
designing training program depending on your fitness goal.

Fitness Goal Repetition

General Fitness 8 to 15
Endurance 15 or more
Muscle Mass 6 to 12
Muscle Strength Up to 6
Power lift 1 or 2

Rogers, Paul (2020) stated below the different repetition speed you should put
in designing training program depending on your fitness goal.

Fitness Goal Repetition Speed

General fitness Can vary
Endurance 1 to 2 seconds concentric and eccentric
Muscle Mass 2 to 5 seconds concentric and eccentric
Muscle Strength 1 to 2 seconds concentric and eccentric
Power lift Less than 1 second concentric, 1 to 2
seconds eccentric

Rest Periods
As discussed in module 1 in the basic terminology of resistance training, rest
is the time spent resting between sets that allow the muscle to recover. There are
two Rest periods need to remember to get enough rest and recover your muscle
fatigue and achieve the desire fitness goal.

1. Rest Periods Between sets and exercises

 Rest periods between set may depend on your goal. Waehner, Paige (2019) PA
stated below How much rest time you should put in designing training program
depending on your fitness goal.

Fitness Goal Rest Periods between set

General Fitness 30 to 90 seconds
Endurance Up to 30 seconds
Muscle Mass 30 to 90 seconds
Muscle Strength 2 to 5 minutes
Power lift 2 to 5 minutes

2. Rest Periods Between Workouts (Training Frequency)

Frequency is best described as the number of times certain exercises or
muscle groups are trained per week, and it is based on several factors such as
volume, intensity, exercise selection, level of conditioning or training status, recovery
ability, nutrition, and training goals.

NSCA’s Essentials of Personal Training (2021) recommended below How

often you should train in training program depending on your fitness status

Fitness status Rest periods Between Workout

Novice/ beginner 2 to 3 session per week
Intermediate 3 session per week (full body training)
4 session per week (full body training)
Advance 4 to 6 session per week
PA