RESISTANCE

WORK SCRIPT
 INDEX

1.Resistance

2.Resistance training methods

3.Resistance exercises

4.Benefits of resistance training

5.Bibliography and reference sources

1.Resistence
 Strength
Strength is the measure of an individual's
exertion of force on physical objects. Increasing
physical strength is the goal of strength training.

The one repetition maximum is the maximum

One Repetition amount of weight that someone can carry in a
Maximum certain exercise to perform one repetition.
 It is usually describes the time your muscle is under
Time Under contractio while you are doing a training set.
Tension

Rate of It is refers to how hard you think you're pushing

Perceived yourself during exercise.
Exertion

It is an increase in the size of your muscles. Most

Hypertrophy of the time, this increase is achieved through
strength exercises
 2.Resistance
training methods
Occlusion Is also called blood flow restriction training. The
method involves restricting blood flow to a
Training muscle that you're exercising to build its strength
and size.

Is a training that designates a training method

CrossFit based on constantly varied barbell exercises
and weights, with functional movements
executed at high intensity.
 High
Intensity
Interval It is a type of interval training exercise. It
Training incorporates several rounds alternating
several minutes of high-intensity movements
followed by short periods of lower-intensity
movements.

Burpee
Lunge
Squat
3.Resistance
exercises
Bulgarian
Squats. The body should be with its back to
the bench. Raise the bar over your
chest with an overhand grip. Raise
the bar overhead and then rest it on
your shoulders. One foot should be
moved back so that it rests on the
bench, while the other foot is placed
in front.
Rebound Lunges.
From the starting position, take a
step forward and, this time, bend and
straighten your back leg several
times in a row to give small bounces
and then return to the starting
position.
Goblet.
It is a variant of the squat, which
differs from other types in that the
load used is placed in a position at
chest height, in front of the body,
even in a more advanced position
than in the case of a front squat.
 4.Benefits of
resistance training
1. Strengthens the heart. Like any other muscle in the body, the heart has to
train in order to function properly. If you don't work on it, you can suffer
health problems due to that inactivity.
2. Helps lose weight and reduce body fat. Always in parallel with an adequate
diet, it will help us burn calories and increase our metabolism to lose weight.
3. Keeps sugar levels stable, helping us prevent type 2 diabetes
4. Improves cardiorespiratory capacity. The lungs and heart work more
efficiently.
5. Control blood pressure. Blood circulates more fluidly, which prevents
diseases such as hypertension or arteriosclerosis.
5.Bibliography
and reference
sources
https://www.health.com/hypertrophy7255345#:~:text=Hypertrophy%20is%20an%2
0increase%20in,common%20way%20to%20increase%20hypertrophy.
https://my.clevelandclinic.org/health/articles/17450-rated-perceived-exertion-rpe-
scale
https://www.bestfit.app/blog-en/time-under-tension-how-long-you-need-to-keep-it-
tight#:~:text=What%20is%20Time%20under%20Tension,under%20tension%20is%
2018%20seconds.
https://es.wikipedia.org/wiki/Repetici%C3%B3n_m%C3%A1xima#:~:text=En%20el%
20entrenamiento%20con%20pesas,ejercicio%20para%20realizar%20una%20repet
ici%C3%B3n.
https://en.wikipedia.org/wiki/Physical_strength
https://medium.com/in-fitness-and-in-health/12-weeks-of-occlusion-training-
what-i-learned
30488037d176#:~:text=Occlusion%20training%20is%20also%20called,flow%20b
ack%20to%20the%20heart.
https://es.wikipedia.org/wiki/CrossFit
https://www.myprotein.es/thezone/entrenamiento/mejor-tecnica-sentadillas-bulgaras/
https://www.foodspring.es/magazine/zancadas#:~:text=Zancada%20con%20rebote
%20(Pulse%20Lunges,a%20la%20postura%20de%20inicio.
https://www.hola.com/estar-bien/20220216204622/sentadilla-goblet-beneficios-
piernasgluteos/#:~:text=%E2%80%9CLa%20sentadilla%20goblet%20es%20una,cas
o%20de%20una%20sentadilla%20frontal.
https://www.wundertraining.com/entrenamiento-resistencia-beneficios/