FITT GOALS

PATHFIT 2 REVIEWER
➢ FREQUENCY - refers to how often the exercise is
RESISTANCE TRAINING - any exercise that causes the done.
muscles to contract against an external resistance with ➢ INTENSITY - refers to how hard the
the expectation of increases in strength, tone, mass, activity/exercise is.
and/or endurance. ➢ TIME - refers to duration or how long the
exercise will take.
RESISTANCE TRAINING TECHNIQUES ➢ TYPE - refers to a kind of activity or exercise

➢ A sound resistance training program is TYPES OF GRIPS

characterized by a base of core strength; knee
and hip dominant exercises, pulling and ➢ The Pronated or Overhand Grip – a PALMS
pushing or pressing movements. DOWN, KNUCKLES UP position of the hands on
➢ The knee dominant exercises involve a lower the bar.
body pushing movements such as the single leg ➢ The Supinated or Underhand Grip – a PALMS UP
and double leg squats. AND KNUCKLES DOWN position. Both the
➢ For the upper body, there are pulling and pronated and supinated gripping techniques are
pushing movements – the rowing motion that used when handling a bar.
simulates a horizontal pull and a vertical pull ➢ The Neutral Grip – usually employed when
such as the pull-ups. carrying dumbbells and involves positioning the
palms so they face each other. Involves close
American Heart Associations (2005) the American grip wherein the thumb is wrapped around the
College of Sports Medicine or ACSM (2011), and the bar.
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
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

Functional exercises are separated into lower body,

➢ Open or False Grip – where the thumb is NOT
upper body, and the trunk (core).
WRAPPED around the bar.
➢ Alternated Grip (less common) – where one
➢ The LOWER BODY exercises are further broken
hand is pronated, the other supinated and the
down into hip and knee dominant (e.g. squat,
hook grip where the thumb is placed under the
lunge) movements
index and middle finger.
➢ The UPPER BODY exercises are described as
➢ Bottoms Up – where the KB is gripped by the
vertical and horizontal push and pull
horns or in a press position
movements (e.g. overhead press, pull-ups, and
➢ Crush Grip – where the KB is held between the
rows).
palms
PRINCIPLES OF EXERCISES ➢ Farmer’s Hold – where the KB is hanging by the
side.
➢ OVERLOAD PRINCIPLE - relies on the premise
that to improve, the muscle must produce work Most Kettle Bell lifts start with the RACK, which refers to
at a level that is higher than its regular workload. its starting and resting position. The KB rests on the
➢ PROGRESSIVE PRINCIPLE - means the body forearm and biceps with the elbow close to the hip.
adapts to the initial overload, the overload must
be adjusted and increase gradually
➢ RECOVERY PRINCIPLE - adaptation to physical
PATHFIT 2: TRAINING TECHNIQUES BASED ON THE
activity occurs gradually and naturally, but time
PRIMARY MOVEMENT PATTERN – FOCUS: LUNGE
must be allowed for the regenerate and build.
➢ REVERSIBILITY PRINCIPLE - all gains will be lost if Movement Pattern: Lunge
one does not continue exercise.
➢ SPECIFICITY PRINCIPLE - state that each form of ➢ The lunge is a fundamental lower body
the activity would produce different result. movement that targets the QUADS, GLUTES,
HAMSTRINGS, AND CORE.
 ➢ It involves stepping forward, backward, or Benefits: Challenges balance and coordination
laterally to develop UNILATERAL STRENGTH, with alternating movements. Builds endurance
STABILITY, AND MOBILITY. and promotes bilateral leg strength.
➢ Commonly used in STRENGTH TRAINING,
rehabilitation, and sport-specific movements. KEY BENEFITS OF LUNGE
➢ Improved unilateral leg strength.
Movement Progression ➢ Increased core stability and balance.
➢ Enhanced mobility and flexibility. Progressive
➢ Regression: SPLIT SQUAT overload through resistance variations.
Description: A stationary lunge with one foot
forward and one foot back. WHEN TO USE VARIATION
Muscle Focus: Primarily targets QUADS AND
GLUTES. ➢ Split Squat: Ideal for beginners or those with
Benefits: Great for beginners or those with mobility restrictions.
limited mobility. Develops STABILITY AND ➢ Reverse Lunge: Suitable for intermediate
STRENGTH IN THE LOWER BODY. individuals looking to strengthen the lower body.
➢ Dumbbell Lunge: Perfect for those looking to
add weight and challenge strength.
➢ Dumbbell Alternating Lunge: Best for advanced
practitioners focusing on strength, endurance,
and coordination.
CONCLUSION
➢ Lunges are a dynamic and effective exercise for
building lower body strength and stability.
➢ Gradually progress from the split squat to
➢ Standard: REVERSE LUNGE alternating dumbbell lunges for maximum
Description: A lunge where the rear leg steps benefits.
back instead of forward. ➢ Incorporating these variations into a workout
Muscle Focus: QUADS, GLUTES, HAMSTRINGS, program can enhance performance, prevent
AND CORE. injury, and promote overall functional fitness
Benefits: Safer for the knees than forward
lunges, reducing shear force. Encourages Horizontal Push Movement
balanced strength development in both legs Regression, Standard, and Progression Exercises

Horizontal Push
➢ A horizontal push is a movement pattern
that involves pushing a weight away from
the body while keeping the upper arms
parallel to the ground.
Muscle Groups Targeted:
➢ Chest (pectorals)
➢ Shoulders (deltoids)
➢ Triceps
➢ Progression: DUMBBELL LUNGE ADVANCE
Description: A reverse lunge performed with Regression Exercise: KNEE OR INCLINE PUSH-UP
added weight (dumbbells). ➢ A modified push-up position where the
Muscle Focus: QUADS, GLUTES, HAMSTRINGS, knees are on the ground (Knee Push-Up) or
and STABILIZER MUSCLES IN THE CORE. the hands are elevated on a bench (Incline
Benefits: Increased resistance builds more Push-Up) to reduce the load on the upper
strength and endurance. Improves stability and body.
coordination. ➢ Benefits:
▪ Easier variation for beginners
▪ Focus on form and technique
▪ Builds strength progressively
➢ Instructions:
▪ Keep the core engaged
▪ Lower the chest toward the ground
▪ Push back up to the starting position

➢ ADVANCED PROGRESSION: DUMBBELL

ALTERNATING LUNGE
Description: An alternating lunge performed
with dumbbells in each hand.
Muscle Focus: QUADS, GLUTES, HAMSTRINGS,
CALVES, AND CORE.
 ➢ Benefits:
▪ Heavy load, targets chest, shoulders,
and triceps more intensely
▪ Allows for progressive overload
➢ Instructions:
▪ Lie on a bench, holding dumbbells or a
barbell at chest level
▪ Push the weight up and fully extend the
arms before lowering back down
Standard Exercise - STABILITY BALL PUSH-UP

➢ A push-up performed with the hands placed on a

stability ball, increasing the demand for balance
and stability.
➢ Benefits:
▪ Enhances core engagement
▪ Increases stability and coordination
▪ Activates more muscle groups than a
traditional push-up
➢ Instructions: Comparison of Exercises
▪ Place hands on the stability ball, keep ➢ Regression: Knee or Incline Push-Up
the body in a straight line from head to ➢ Standard: Stability Ball Push-Up
toe ➢ Progression: Partner Manual Push-Up &
▪ Lower the chest toward the ground, Dumbbell/Bench Press-Up
keeping elbows at a 45-degree angle ➢ Purpose: To cater to different fitness levels and
▪ Push back up while maintaining balance progress from beginner to advanced push
movements.

Benefits of Horizontal Push Movements

➢ Builds Upper Body Strength

➢ Improves Chest, Shoulders, and Triceps
➢ Enhances Stability and Control
➢ Increases Overall Functional Strength

Conclusion

➢ Horizontal push movements are a great way to

develop upper body pushing strength.
Progression Exercises ➢ Progressing through various levels allows you to
safely build strength and improve performance.
➢ Partner Manual Push-Up - A push-up with the ➢ Remember to maintain proper form to avoid
help of a partner who can provide manual injury and maximize results.
resistance by pushing down on your back or
shoulders.
➢ Benefits:
▪ Increases intensity
▪ Adds challenge and variability to the
movement
▪ Great for building strength
➢ Instructions:
▪ Perform a standard push-up while your
partner adds gentle resistance to
increase the effort.

Dumbbell/ Bench Press - A bench press variation where

dumbbells or a barbell are pressed away from the chest
while lying on a bench.