HK12 Weight Training Study Guide - Assignment Guide 1S21 - 22

HK12_WEIGHT TRAINING

UNIVERSITY OF THE PHILIPPINES LOS BAÑOS

COLLEGE OF ARTS AND SCIENCES
DEPARTMENT OF HUMAN KINETICS
STUDY GUIDE
for
HK 12 WEIGHT TRAINING
MARIE TONI A. SALANGSANG
1st Semester AY 2021-2022
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as applicable, in connection with the remote mode of teaching and learning this
Academic Year 2021-2022.
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TABLE OF CONTENTS
TITLE PAGE
INTRODUCTION 3
MODULE 1 4-7
MODULE 2 8 - 14
MODULE 3 15 - 18
MODULE 4 19 - 23
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HK 12 Weight Training Study Guide
Welcome to HK 12 Weight Training! You have successfully enrolled yourself in a
subject that deals with the required knowledge, ideal behavior and correct practices for
optimal gains in the physical aspects of muscle STRENGTH, POWER and
ENDURANCE. Think of it as an academically inclined home gym membership.
Translated into these challenging pandemic times, Weight Training aims to improve
your overall fitness levels for mainly three reasons.
The first goal of HK12 Weight Training is to boost the immune system. According
to multiple researches, frequent moderate intensity exercises, improves the body’s
ability to combat diseases. This subject will definitely encourage you to move on a daily
basis. This requirement does not only assure you of a passing grade but will give you
vital health benefits as well.
The second goal of HK 12 Weight Training is for you to improve muscle strength,
power and endurance. Enhancing these physical fitness parameters will result in ease
of movements. Physical tasks outside of exercising will become more effortless as you
gain these attributes.
Lastly, HK 12 Weight Training can help reduce stress levels. This subject
requires you exercise time therefore providing a venue for stress release. Also,
performing constant exercises allows the body to produce beta endorphins. These are
naturally generated hormones that allows you to feel good about yourself.
So if you are ready to achieve these goals, read on! Let our journey to self-
improvement and empowerment begin!
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MODULE 1: WEIGHT TRAINING TERMINOLOGIES
INTRODUCTION
Terminologies are essential in at the beginning of any activities. Learning
the groundwork for Weight Training shall enable us to have a common language in the
proper instruction and discussion of our activities. These terms transcend our theoretical
studies but shall later be important in goal setting and achievement.
LEARNING OBJECTIVES
After studying this module, you should be able to:
1. Define the different weight training terminologies;
2. Differentiate the physical fitness parameters of strength, power and endurance,
and
3. Show how strength, power and endurance can be improved through weight
training
Basic Terms in Weight Training
Weight Training
Weight training is a type of exercise that requires exertion of dynamic or
static force against equipment such as free weights, machines or to one’s own body for
the purpose of conditioning and strengthening the different muscle groups.
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Muscle Strength
Muscle Strength is the physical fitness parameter that refers to the ability
of the muscle to exert maximal force against a resistance. It answers the question on
how much load can the muscle resist.
Muscle Power
Muscle Power is the physical fitness parameter that refers to rate of work that
can be done. This answers the question of how efficient a muscle is.
Muscle Endurance
Muscle Strength is the physical fitness parameter that refers the ability of muscle
to perform heavy physical work continuously for an extended period of time. It answers
the question how long can the muscle work.
Load
The load pertains to the weight that is going to be resisted. It can be any form of
free weights such as barbells, dumbbells, and plates, or even own body weight.
Repetitions
The repetition refers to the number of times to perform an exercise. It is
commonly called “reps” by weight training enthusiasts
Sets
The sets refer to the number of times a grouped exercise is repeated. Several
seconds or minutes of rest intervals are given after each set.
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Active Muscles
The active muscles are the muscles that actually contract to create the
movement for the exercise. These muscles carry the load and the brunt of the load for
their respective exercises.
Stabilizers
The stabilizers are the muscles that contract for a desired body position to be
held. The stabilizers are strengthened by isometric contractions while the active
counterparts are improved through isotonic contractions.
Isometric Muscle Contraction

An isometric muscle contraction happens when the muscle is activated without a
change in length nor the presence of joint movement.
Isotonic Muscle Contraction

An isotonic muscle contraction occurs when the force or tension in the muscle
remains constant while the length of the muscle changes.
Primary Motion
The primary motion refers to the part of the weight training exercise where the
movement to counteract the load is done. Exhaling is imperative during this phase of
the exercise.
Secondary Motion
The secondary motion refers to the part of the exercise when the active muscles
relax to return to starting position. It is in this phase of the exercise where inhaling
should be done.
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To better understand these terms, read on the following resources.
https://www.builtlean.com/2010/06/29/strength-training-terms-you-should-know/
https://www.youtube.com/watch?v=fPk0-4g10Qo
LEARNING ACTIVITY: Accomplish quiz number 1 in our Google Classroom
GUIDE QUESTIONS:
1. What is the relevance of strength, power, and endurance in your daily lives?
2. What muscles do you activate the most in your usual daily routine in this time
of the pandemic?
REFERENCES:
Gallagher, T.2004.Weight Training for Beginners. Harper Paperbacks.

Salangsang, M.T.A. 2015. Acquisition of Functional Strength: A Reference Manual for
P.E. 2 Basic Weight Training Students, P.E. 1 Foundations of Physical Fitness Students
and University Student Athletes.UPLB.
Welk G. et al. 2018. Concepts of Fitness and Wellness.12th Edition. McGraw-Hill
Education.
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MODULE 2: MUSCLES AND THEIR CORRESPONDING EXERCISES
INTRODUCTION
Muscles are responsible for the accomplishment of any bodily movement. The
condition of the muscle is almost proportional to the quality of a physical task. It is
therefore of utmost importance that we ensure the optimal condition of the necessary
muscles through the proper exercises. With the new normal prohibiting or limiting
people going to regulation gyms and fitness centers, we must find out how to improve
the functionality of our muscles even in the comforts of our own homes. This module
shall discuss the different muscle groups of the body and the corresponding exercises
outside a regulation gym, sans the usual gym equipment and machines.
EQUIPMENT NEEDED:
1.BATH OR GYM TOWEL
2.MINERAL WATER BOTTLES
3.COMMON HOUSEHOLD ITEMS THAT CAN ACT AS ADDITIONAL LOADS
TO EXERCISES
LEARNING OBJECTIVES
1. Identify the different muscle groups and their functions;
2. Classify exercises according to muscle contraction;
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3. Execute with proper form the different body weight exercises per muscle
group;
4. Modify traditional exercises using machines and equipment by using common
items found in the home, and
5. Create achievable goals for improvements in muscle strength, power and
endurance.
MUSCLES THAT MOVE THE ANKLE JOINT
The ankle is the part of the body where the leg and foot connects. The main
function of this joint is to provide a dorsiflexion and plantar flexion to the foot.
These movement are important for physical activities like walking, tiptoeing,
stepping on gas pedals. Every time the ankle joint functions, three major muscle
groups are at work namely; Gastrocnemius, Soleus and Tibialis Anterior.
Respectively, the Single Leg Calf Raise, Seated Calf Raise and Toe Raises
can be done to target these muscles and facilitate optimal functionality for ankle
joint movements.
To learn the procedure for these exercises, look into the following resources:
Single Leg Calf Raisehttps://www.youtube.com/watch?v=MSTU5TNOqn8
Seated Calf Raise https://www.youtube.com/watch?v=YhiXK53vde0
Toe Raises https://www.youtube.com/watch?v=enJ6yYJerVw
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LEARNING ACTIVITY: Execute the proper form of these exercises. Do as
many reps as you can in thirty (30) seconds. Do three (3) sets for each exercise
with a thirty (30) second rest interval between sets. Record your repetitions in the
workout journal and submit in our Google Classroom.
MUSCLES THAT MOVE THE KNEE JOINT AND FACILITATES FULL LEG
MOVEMENT ORIGINATING FROM HIPS
The knee is the part of the body where the thigh and lower leg are
connected. The main function of this joint is to provide flexion and extension of
the lower leg are important from simple everyday activities such as standing up
and walking to complicated athletic skills like running, jumping, and kicking. The
major muscles that are responsible for the knee joint movement and are the
Quadriceps and Hamstrings. Squats and Wall Sit are good exercises for the
Quadriceps while Hip Bridge and Nordic Hamstrings can target the Hamstring
muscles. In addition, these muscles are also activated for necessary movements
beginning from the hips such as flexing the thigh at the hip joint and torso flexion.
Squats https://www.youtube.com/watch?v=rZdJexxyFRY
Wall Sit https://www.youtube.com/watch?v=-0Q7Lds7B8A
Hip Bridge https://www.youtube.com/watch?v=CtIMudUmC1c
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many reps as you can in thirty (30) seconds. Do three (3) sets for each exercise,
with a thirty (30) second rest interval between sets . Record your repetitions in
the workout journal and submit in our Google Classroom.
MUSCLES THAT MOVE THE TORSO AKA CORE MUSCLES
The core technically refers to the general body sans the arms and the
legs. The core muscles include the rectus abdominis, internal and external
obliques and erector spinae. These muscles are responsible for movement of
the trunk in the three anatomical planes namely, coronal (side to side), sagittal
(forward and backward) and transverse (rotation). The Abdominal Crunch, V-
Pumps and Plank are some simple exercises that can be done anywhere to
strengthen the rectus abdominis. The Russian Twists, Foot to Foot Crunch
and Side Planks target the external obliques. The Seated Good mornings
and Trunk Lift engages the erector spinae.
Abdominal Crunch https://www.youtube.com/watch?v=_M2Etme-tfE
V Pumps https://www.youtube.com/watch?v=AO9aBkN3MhI
Plank https://www.youtube.com/watch?v=YuVr-YPGRUI
Russian Twists https://www.youtube.com/watch?v=KJbMeSAAZVI
Foot to Foot Crunch https://www.youtube.com/watch?v=R-SR9TaqB8E
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Side Planks https://www.youtube.com/watch?v=vHrNRG0FBCA
Seated Good mornings https://www.youtube.com/watch?v=lhe13ah44pw
Trunk Lift https://www.youtube.com/watch?v=77_qC0wGEKA
MUSCLES THAT MOVE THE SHOULDER JOINT
The shoulder joint is the part of the body where the upper arm and the shoulder
blades meet. This joint has the greatest range of motion of any that is found in the
human body. It allows movements such as shoulder elevation (shrugging up,)
depression (shrugging down), abduction (pushing shoulders forward), adduction
(pushing shoulders backwards), arm flexion (raising arms forward), arm extension
(raising arm backwards) arm abduction (raising arms to the sides) arm adduction
(crossing arms in front) and circumduction The multiple movements of the shoulder is
possible by the activation of several muscles. These muscles are the pectoralis major
and minor, latissimus dorsi, deltoids, rotator cuff. Push ups, with its multiple
variations target the pectoralis major and minor. Lats Towel Exercise, with its many
forms strengthens the latissimus dorsi. Isotonic and Isometric exercises such as
Lateral Raise and Front Raise. engages the deltoids and rotator cuff
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Push ups (beginner) https://www.youtube.com/watch?v=DrmG3Kq7fPE

Push ups (traditional) https://www.youtube.com/watch?v=0-k1CkNGb4U
Push ups (expert) https://www.youtube.com/watch?v=juGXvXylV1U
Lats Towel Exercise 1 https://www.youtube.com/watch?v=62NT4yA4igM
Lats Towel Exercise 2 https://www.youtube.com/watch?v=yk3tIRrhHcM
Lateral Raise https://www.youtube.com/watch?v=f4PxXKLFvZE
Front Raise https://www.youtube.com/watch?v=yTphpkybKuA
MUSCLES THAT MOVE THE ELBOW JOINT
The elbow is the part of the body where the upper arm and lower arm are
connected. The main function of this joint is to provide flexion and extension of the lower
arm. These movements are important to the major muscles that are responsible for
almost all hand and arm related tasks such as lifting, throwing, pulling and pushing. The
major muscles involved in these movements are the Biceps and Triceps. Towel
workouts are practical versions of biceps exercises that can be done at home. Triceps
workouts have also towel and body weight versions.
Bicep Towel Exercise 1 https://www.youtube.com/watch?v=p8z4fhUWhP4
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Bicep Towel Exercise 2 https://www.youtube.com/watch?v=kx_CogPXDJ0

Tricep Towel Exercisehttps://www.youtube.com/watch?v=urj4VB9zcT8
Tricep Dips https://www.youtube.com/watch?v=BjFa9zSDO-E
GUIDE QUESTIONS:
1. What is the importance of having a strong, powerful, and enduring
muscles in your daily life?
2. What are your daily tasks which are mimicked by the exercises you have
just learned?
REFERENCES:
Contreras, B.2013. Bodyweight Strength Training Anatomy. 1st Edition.
Human Kinetics Inc.
Lauren, M.2011.You are your Own Gym. Reprint Edition. Ballantine
Books.
Salangsang, M.T.A. 2015. Acquisition of Functional Strength: A Reference
Manual for P.E. 2 Basic Weight Training Students, P.E. 1 Foundations of
Physical Fitness Students and University Student Athletes, UPLB
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MODULE 3: THE CIRCUIT TRAINING PROGRAM AND THE FIT PRINCIPLE IN

EXERCISE PROGRESSION
INTRODUCTION
A weight training program is a set of exercises done in a single session that is
directed to achieve specific goals. Programs must be carefully designed and to fit the
needs and adjust to the limitations of the learners. This module introduces you to a
weight training program for beginners. We can learn to create an order for the exercises
that you have learned to suit your level as a weight trainer. As you get stronger, you can
read on ways how to make each exercise progressively challenging for continuous
improvement. We can also discover how to modify the program instruction based on the
specific fitness parameter that you want to improve on.
EQUIPMENT NEEDED:
1.BATH OR GYM TOWEL
TO EXERCISES
LEARNING OBJECTIVES
1. Describe the basic concept of a beginner’s Circuit Training Program (CTP);
2. Explain factors that make the CTP good for beginners;
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3. Execute a correct CTP;
4. Incorporate the FIT principle in CTP, and
5. Design and demonstrate a CTP that is geared to improve muscle strength,
endurance and power.
THE CIRCUIT TRAINING PROGRAM FOR BEGINNERS
A circuit training program is a weight training program that involves stations
which target alternating muscle groups of the body. The principle behind this training
method is for overall conditioning. Furthermore, this program is appropriate for
beginners because of the following reasons:
1. Circuit Training program is time-limited
- This means that, primarily, there is no target repetition for each exercise.
The novice weight trainer is only given a specific number of seconds (usually 30
seconds) to perform a comfortable number of repetition. There is no pressure to
execute a certain amount of repetition.
2. Circuit Training program gives sufficient rest to active muscles
- A beginner’s Circuit Training program has an exercise sequence that
alternates upper, core and lower muscle groups. After working out active muscles in a
certain region of the body, the next station targets a muscle that is far from that prior
muscle. In this manner, the prior muscle recovers while another muscle is being worked
on.
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3. Circuit Training program gives sufficient time interval for aerobic and
anaerobic recovery
- You are allowed to have a rest interval of 30- 45seconds before
proceeding to the next exercise.
Read on the following resources to learn more about the program and the FIT principle.
https://www.healthline.com/health/fitt-principle
https://caronefitness.com/mastercourses/2015masters/strength_5_2014/documents/1_2
fitt.pdf
LEARNING ACTIVITY 1: Design and demonstrate three (3) different exercise
combinations to come up with your own version of a Beginner’s CTP. One
combination is composed of six (6) exercises. Out of the three submit only one
combination with Video Recording. Record all the combinations, exercise order
and repetitions in the workout journal and submit in our Google Classroom.
*note: it is optimal to do CTP on a daily basis.
LEARNING ACTIVITY 2: After engaging in 3 sessions of your individual
CTP, design and demonstrate a CTP that includes the FIT principle. The program
is composed of six (6) exercises and must be designed specifically to improve on
a) Strength, b) Power, c) Endurance, (choose only one). Make three (3) Sets
showing the progressions and record in the Journal. Make a video of the last Set
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for submission in the Google Classroom.
LEARNING ACTIVITY 3: After engaging in 6 sessions of the FIT modified
CTP, take the First Power and Endurance Exam. This practical exam must be
done in a real time online meeting with the instructor.
GUIDE QUESTIONS:
1. How can we develop a regular exercise routine?
2. What are the benefits of having a conditioned muscles?
REFERENCES:
Rippetoe, M.,Baker,A. Practical Programming for Strength Training. 3rd Edition.The

Aasgaard Company.

Welk G. et al. 2018. Concepts of Fitness and Wellness.12th Edition. McGraw-Hill

Education.
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MODULE 4: THE SUPER SET PROGRAM AND OTHER LIFT METHODS
INTRODUCTION
A superset is a form of strength training in which you move quickly from one
exercise to a separate exercise without taking a break for rest in between the two
exercises. Supersets can also be done with more than 2 exercises for as long as you
can do these exercises with equal number of repetitions without resting in between. The
order of supersets can vary with the exercises that focus on a single muscle group,
exercises that target opposing muscle groups, or exercises that engages different parts
of the body. Coupled, with different manners of actual lifting, supersets can expedite
your gains in the areas of Strength, Power and Endurance.
EQUIPMENT NEEDED:
1.BATH OR GYM TOWEL
TO EXERCISES
1. Define the superset program;
2. Identify the different lift methods;
3. Design a superset program;
4. Demonstrate individual superset program;
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5. Incorporate different types of lifts, and
6. Execute different types of lifts.
SUPERSET EXAMPLES
a) Super set that targets a singular muscle group
Muscle: Rectus abdominis
1st super set: 15 reps of Abdominal Crunch
15 reps of V pumps
30 seconds of Plank
*repeat superset after a maximum of 2 minutes rest
*do at least 3 supersets
b) Superset that targets opposing muscle groups
Muscles: Biceps and Triceps
1st super set: 15 reps of Bicep Towel Exercise 1
15 reps of Tricep Towel Exercise 1
*repeat superset after a maximum of 2 minutes
2nd superset: 15 reps of Bicep Towel Exercise 2
15 reps of Tricep Dips
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c) Super Sets for different muscle groups
Muscles: Pectoralis Major, Quadriceps, External Obliques, Deltoids,
Hamstrings
1st Superset: 15 reps push ups
15 reps Squats
15 reps Russian twists
15 reps Lateral Raises
15 reps Hip Bridge
Lift Methods in Weight training
There are several manners in which you can actually perform a lift in exercises.
The difference in the lifts rest in the number of seconds involved in the Primary
Movement and the secondary movement.
Dynamic Lifting
Dynamic lifting is characteristically fast. One second is attributed to both the
primary and secondary movements. The muscle is not exposed to a load for a long
time. This is usually suggested for beginners.
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Blasting
Blasting is a form of a more intense kind of lifting. Blasting is composed of a very
fast primary motion (one second) and a slower secondary motion (2-3 seconds). The
fast primary motion refers to the power of the muscle and the slower secondary motion
exposes the muscle to more stress therefore pertains to strength.
Negatives or Concentrated Lifting
The negatives or concentrated lifting calls for a very slow movement in lifting.
Both primary and secondary motions are allotted 2-8 seconds, depending on the degree
of intensity. The prolonged stress on the muscles create hypertrophy.
Read on the following resources to learn more about the Supersets and different lifts:
https://www.youtube.com/watch?v=ZV1DNn-g9EI
https://www.youtube.com/watch?v=NPAJndw2BiQ
https://www.youtube.com/watch?v=TQxMvpe2lQ8
LEARNING ACTIVITY 1: Design and demonstrate your own super sets program.
Record only one combination in each muscle group and incorporate the lift
method.
LEARNING ACTIVITY 2: After engaging in 8 sessions of Supersets, take the
Second Power and Endurance Exam. This practical exam must be done in a real
time online meeting with the instructor.
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GUIDE QUESTIONS:
1. What is a sustainable weight training program for you?
2. How can you be motivated to continue weight training even after the semester
has ended?
REFERENCES:
Contreras, B. 2013. Bodyweight Strength Training Anatomy. 1st Edition. Human Kinetics
Inc.
Lauren, M.2011.You are your Own Gym. Reprint Edition. Ballantine Books.
Rippetoe, M.,Baker,A. Practical Programming for Strength Training. 3rd Edition.The

Aasgaard Company.

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Assignment Guide for HK 12 Weight Training
Module 1: Weight Training Terminologies
Task:
Module 1 discussed some basic terminologies and underlying principles

that we are going to utilize for the duration of this course. This assignment shall
measure your understanding about important fundamental aspects of Weight
Training.
Process:
Access and answer the quiz found in our virtual classroom. If you have
problems with internet connectivity, please contact the faculty-in-charge so that
the quiz is delivered to you in another manner.
Deadline: Sept. 27, 2021
Module 2: Muscles and Their Corresponding Exercises
Module 2a) Muscles That Move the Ankle Joint
Task: We have learned that the Tibialis Anterior, Gastrocnemius and

Soleus are some of the muscles that allow movement of our ankle joint. This
assignment requires you to produce a video of yourself performing the correct
procedure of the respective exercises for each muscle. Align with this
requirement, you are also asked to submit/update your Work out Journal found in
our virtual classroom. If you have problems with internet connectivity, please
notify the faculty in charge and look at the other manners of requirement
submission that is explained below.
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Process:
Video:
1. Create a visual record of yourself performing the required exercises
2. A full body shot is required through the duration of the video (no
close ups on the joints in motion needed)
3. From the three required sets, only the set with the lowest number of
repetitions must be submitted
4. Video exercises can be segmented (1 video file per exercise), or it

can be whole (1 video file includes all required exercises)
5. Upload video through link submission or email.
6. FOR THOSE WHO HAVE PROBLEMS WITH CONNECTIVITY,

SAVE VIDEOS IN USB AND SEND VIA COURRIER.
Work out Journal:
1. From the three required sets, only the set with the lowest number
of repetitions must be recorded.
2. Enter the repetitions for exercises with the corresponding date,

program and module number. See work out journal below.
3. Only one work out journal shall be used for the semester. (Update
the date and the program the exercise was included)
Date: Date: Date:

Program: Exercise Program: Exercise Program: Exercise
Practice (MOD 2) Practice (MOD 2) Practice (MOD 2)
Single Leg Calf Raise
Seated Calf Raise
Toe Raises
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Squats
Lunges
Hip Bridge
Wall Sit
Abdominal Crunch
V-Pumps
Plank
Russian Twists
Foot to Foot Crunch
Seated Good mornings
Trunk Lift
Side Planks
Push ups
Modified Bent Over Rows

(Lats Towel Exercise 2)
Modified Lat Pull Downs

Lateral Raise
Front Raise
Bicep Towel Exercise 1
Tricep Towel Exercise
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Tricep Dips
Assessment Criteria
1. Visual quality and promptness of video submission. (5pts)

2. Accuracy of exercise form (10pts)
3. Correspondence of exercise count in video and in journal entry (5pts)
Deadline: October 4, 2021
Module 2b) Muscles That Move the Knee Joint
Task: We have learned that the Quadriceps and Hamstrings are some of
the muscles that allow movement of our knee joint. This assignment requires you
to produce a video of yourself performing the correct procedure of the respective
exercises for each muscle. Align with this requirement, you are also asked to
submit/update your Work out Journal found in our virtual classroom. If you have
problems with internet connectivity, please notify the faculty in charge and look at
the other manners of requirement submission that is explained below.
Process:
Video:

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Work out Journal:
repetitions must be recorded.

3. Only one work out journal shall be used for the semester. (Update the
date and the program the exercise was included)
Date: Date: Date:

Single Leg Calf Raise Previous entry Previous entry Previous entry
Seated Calf Raise Previous entry Previous entry Previous entry
Toe Raises Previous entry Previous entry Previous entry
Squats
Lunges
Hip Bridge
Wall Sit
Abdominal Crunch
V-Pumps
Plank
Russian Twists
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Foot to Foot Crunch
Trunk Lift
Side Planks
Push ups


Lateral Raise
Front Raise
Tricep Dips
Assessment Criteria

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Module 2c) Muscles That Move the Torso
Task: We have learned that the Rectus Abdominis, External Obliques and
Erectus Spinae are some of the muscles that allow movement of our torso. This
assignment requires you to produce a video of yourself performing the correct
procedure of the respective exercises for each muscle. Align with this
requirement, you are also asked to submit/update your Work out Journal found in
our virtual classroom. If you have problems with internet connectivity, please
notify the faculty in charge and look at the other manners of requirement
submission that is explained below.
Process:
Video:


Work out Journal:
2. Enter the repetitions for exercises with the corresponding date, program
and module number. See work out journal below.
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3. Only one work out journal shall be used for the semester. (Update the date
and the program the exercise was included)
Date: Date: Date:

Squats Previous entry Previous entry Previous entry
Lunges Previous entry Previous entry Previous entry
Hip Bridge Previous entry Previous entry Previous entry
Wall Sit Previous entry Previous entry Previous entry
Abdominal Crunch
V-Pumps
Plank
Russian Twists
Foot to Foot Crunch
Trunk Lift
Side Planks
Push ups

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Lateral Raise
Front Raise
Tricep Dips
Assessment Criteria

Module 2d) Muscles That Move the Shoulder joint
Task: We have learned that the Pectoralis, Latissimus Dorsi and Deltoids
are some of the muscles that allow movement of our torso. This assignment
requires you to produce a video of yourself performing the correct procedure of
the respective exercises for each muscle. Align with this requirement, you are
also asked to submit/update your Work out Journal found in our virtual
classroom. If you have problems with internet connectivity, please notify the
faculty in charge and look at the other manners of requirement submission that is
explained below.
33


Process:
Video:
1. Create a visual record of yourself performing the required

exercises
2. A full body shot is required through the duration of the video

(no close ups on the joints in motion needed)
3. From the three required sets, only the set with the lowest
number of repetitions must be submitted
4. Video exercises can be segmented (1 video file per exercise),

or it can be whole (1 video file includes all required exercises)
6. FOR THOSE WHO HAVE PROBLEMS WITH

CONNECTIVITY, SAVE VIDEOS IN USB AND SEND VIA
COURRIER.
Work out Journal:

Date: Date: Date:

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Abdominal Crunch Previous entry Previous entry Previous entry
V-Pumps Previous entry Previous entry Previous entry
Plank Previous entry Previous entry Previous entry
Russian Twists Previous entry Previous entry Previous entry
Foot to Foot Crunch Previous entry Previous entry Previous entry
Seated Good mornings Previous entry Previous entry Previous entry
Trunk Lift Previous entry Previous entry Previous entry
Side Planks Previous entry Previous entry Previous entry
Push ups


Lateral Raise
Front Raise
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Tricep Dips
Assessment Criteria

Module 2e) Muscles That Move the Elbow joint
Task: We have learned that the Biceps and Triceps are some of the
muscles that allow movement of our torso. This assignment requires you to
produce a video of yourself performing the correct procedure of the respective
exercises for each muscle. Align with this requirement, you are also asked to
submit/update your Work out Journal found in our virtual classroom. If you have
problems with internet connectivity, please notify the faculty in charge and look at
the other manners of requirement submission that is explained below.
Process:
Video:
36



Work out Journal:

3. Only one work out journal shall be used for the semester. (Update the
date and the program the exercise was included)
Date: Date: Date:

Lunges Previous entry Previous entry Previous entry
Abdominal Crunch Previous entry Previous entry Previous entry
V-Pumps Previous entry Previous entry Previous entry
Plank Previous entry Previous entry Previous entry
37


Russian Twists Previous entry Previous entry Previous entry
Foot to Foot Crunch Previous entry Previous entry Previous entry
Seated Good mornings Previous entry Previous entry Previous entry
Trunk Lift Previous entry Previous entry Previous entry
Side Planks Previous entry Previous entry Previous entry
Push ups Previous entry Previous entry Previous entry
Modified Bent Over Rows Previous entry Previous entry Previous entry
Modified Lat Pull Downs Previous entry Previous entry Previous entry
Lateral Raise Previous entry Previous entry Previous entry
Front Raise Previous entry Previous entry Previous entry
Tricep Dips
Assessment Criteria

38


Module 3: The Circuit Training Program and the FIT Principle in Exercise
Progression
Task: We have learned to put in order the different exercises to come up

with Circuit training programs. This assignment requires you to produce a video
of yourself performing the correct procedure of the respective exercises for each
muscle. Align with this requirement, you are also asked to submit/update your
Work out Journal found in our virtual classroom. If you have problems with
internet connectivity, please notify the faculty in charge and look at the other
manners of requirement submission that is explained below.
Process:
Video:


Work out Journal:

39


Date: Date: Date:

Program: CTP Program: CTP Program: CTP
(MOD 3) (MOD 3) (MOD 3)
Single Leg Calf Raise
Seated Calf Raise
Toe Raises
Squats
Lunges
Hip Bridge
Wall Sit
Abdominal Crunch
V-Pumps
Plank
Russian Twists
Foot to Foot Crunch
Trunk Lift
Side Planks
Push ups


40


Lateral Raise
Front Raise
Tricep Dips
Ex.
CTP 1 CTP 2 CTP 3

Exercises Reps Exercises Reps Exercises Reps
1
2
3
4
5
6
Assessment Criteria
Deadline: LA 1 Beginner’s CTP (November 8, 2021)
LA 2 CTP with FIT Principle (November 22, 2021)
*POWER AND ENDURANCE EXAM: Any convenient time from (Date)
41


MODULE 4: THE SUPER SET PROGRAM AND OTHER LIFT METHODS
Task: We have learned a more enhanced way of weight training through

the supersets and other lift methods. This assignment requires you to produce a
video of yourself performing the correct procedure of the respective exercises for
each muscle in accordance to the required superset order. Align with this
requirement, you are also asked to tabulate your personal supersets with the
description of the lift method utilized. If you have problems with internet
connectivity, please notify the faculty in charge and look at the other manners of
requirement submission that is explained below. You have to submit 3 videos
and 3 Superset records.
Process:
Video:

7. SAVE VIDEOS IN USB AND SEND VIA COURRIER.
42


Supersets Program:
Muscle Group (1):
Lift Method:
Exercises Reps
1.
2.
3.
Assessment Criteria
3. Correspondence of exercise count in video and in journal entry

(5pts)
Deadline: LA 1 Supersets Program (December 13, 2021)
*POWER AND ENDURANCE EXAM: Any convenient time from (Date)
43


FINAL PAPER
Incorporate all the knowledge gained in the semester to come up with an optimal
3 times per week weight training program for:
A) Any trade smith who has never done weight training before and
B) An athlete of any sport
Format:
Basic Weight Training program:
Week 1 ( 3x a week)
Muscle groups Exercises Sets Load and Reps
Include a short explanation of the program. File must be submitted as a pdf copy of
word document
Deadline: (Date)
44

HK12 Weight Training Study Guide - Assignment Guide 1S21 - 22

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UNIVERSITY OF THE PHILIPPINES LOS BAÑOS

MARIE TONI A. SALANGSANG

1st Semester AY 2021-2022

I understand that suspected misconduct on given assignments/examinations will be

This material has been reproduced and communicated to you by or on behalf of

Do not remove this notice.

HK 12 Weight Training Study Guide

Welcome to HK 12 Weight Training! You have successfully enrolled yourself in a

optimal gains in the physical aspects of muscle STRENGTH, POWER and

ENDURANCE. Think of it as an academically inclined home gym membership.

your overall fitness levels for mainly three reasons.

to multiple researches, frequent moderate intensity exercises, improves the body’s

vital health benefits as well.

gain these attributes.

improvement and empowerment begin!

MODULE 1: WEIGHT TRAINING TERMINOLOGIES

Terminologies are essential in at the beginning of any activities. Learning

studies but shall later be important in goal setting and achievement.

After studying this module, you should be able to:

1. Define the different weight training terminologies;

2. Differentiate the physical fitness parameters of strength, power and endurance,

Basic Terms in Weight Training

Weight training is a type of exercise that requires exertion of dynamic or

the purpose of conditioning and strengthening the different muscle groups.

how much load can the muscle resist.

counterparts are improved through isotonic contractions.

Isometric Muscle Contraction

Isotonic Muscle Contraction

To better understand these terms, read on the following resources.

LEARNING ACTIVITY: Accomplish quiz number 1 in our Google Classroom

Gallagher, T.2004.Weight Training for Beginners. Harper Paperbacks.

MODULE 2: MUSCLES AND THEIR CORRESPONDING EXERCISES

condition of the muscle is almost proportional to the quality of a physical task. It is

1.BATH OR GYM TOWEL

2.MINERAL WATER BOTTLES

3.COMMON HOUSEHOLD ITEMS THAT CAN ACT AS ADDITIONAL LOADS

After studying this module, you should be able to:

1. Identify the different muscle groups and their functions;

2. Classify exercises according to muscle contraction;

4. Modify traditional exercises using machines and equipment by using common

items found in the home, and

5. Create achievable goals for improvements in muscle strength, power and

MUSCLES THAT MOVE THE ANKLE JOINT

groups are at work namely; Gastrocnemius, Soleus and Tibialis Anterior.

Single Leg Calf Raisehttps://www.youtube.com/watch?v=MSTU5TNOqn8

Seated Calf Raise https://www.youtube.com/watch?v=YhiXK53vde0

Toe Raises https://www.youtube.com/watch?v=enJ6yYJerVw

LEARNING ACTIVITY: Execute the proper form of these exercises. Do as

workout journal and submit in our Google Classroom.

MOVEMENT ORIGINATING FROM HIPS

Wall Sit https://www.youtube.com/watch?v=-0Q7Lds7B8A

Hip Bridge https://www.youtube.com/watch?v=CtIMudUmC1c

LEARNING ACTIVITY: Execute the proper form of these exercises. Do as

the workout journal and submit in our Google Classroom.

MUSCLES THAT MOVE THE TORSO AKA CORE MUSCLES

(forward and backward) and transverse (rotation). The Abdominal Crunch, V-

and Trunk Lift engages the erector spinae.

Abdominal Crunch https://www.youtube.com/watch?v=_M2Etme-tfE

Russian Twists https://www.youtube.com/watch?v=KJbMeSAAZVI

Foot to Foot Crunch https://www.youtube.com/watch?v=R-SR9TaqB8E

Side Planks https://www.youtube.com/watch?v=vHrNRG0FBCA

Seated Good mornings https://www.youtube.com/watch?v=lhe13ah44pw

Trunk Lift https://www.youtube.com/watch?v=77_qC0wGEKA