PED 025: Movement Enhancement

Lesson 13
Alyanna
MarjoryLoresa
Iris R.
B.Balili
Ibasitas
Name: _________________________________________________________________ Class number: _______
Section:C1-CASA-18
____________
C1-CASA-17 Schedule: Friday
________________________________________ Date: Dec.2,
________________
2020

Lesson title: Strength Training Materials:

{sas, pencil)
Lesson Objectives:
1. Define strength training References:
2. List benefits of strength training https://multisport.ph/2015/04/strength-training-may-help-you-live-longer-1/
https://www.everydayhealth.com/fitness/add-strength-training-to-your-
3. Sort which activities are cardio and workout.aspx#:~:text=Strength%20training%20%E2%80%94%20also%20kno
which are strength wn%20as,to%20the%20American%20Heart%20Association.%20(

Productivity tip: To help you stay focused, do one thing at a time.

A. LESSON PREVIEW/REVIEW
1) Introduction (2 mins)
Welcome to lesson 13! This is your last PED 025 lesson for the semester! Good job! Today we will focus on
strength training! It is one form of exercise that has many benefits for health and well-being and it is hoped
that you will find ways to make strength training be part of your exercise habit.

2) Activity 1: What I Know Chart, part 1 (3 mins)

Try your hand at answering the questions. Write your answers in the first column only. Leave the third column
blank at this time.

What I know What I learned

This must be aactivity
extensive training for This is usually done to enhance our muscles. Done
Is a physical designed to the
improve mostly by people who wants a more masculine
athletes.
Muscular fitness by exercising a specific What is strength
Muscle or muscle group against external figure or body.
training?
Resistance.
100 meters run. Lifting barrel, push-ups, curl ups, and more.
Free weight and weight machine. What are examples of
strength training
exercises?
For the athletes
Because to maintain
it is important theof
part strengths of all
our over To tone our muscles and helps to maintain our
their muscles.
Fitness and benefits,also help prevent the Why do you need posture. And for a better health conditions.
Natural loss of lean muscle mass that comesstrength training?
With aging.

B.MAIN LESSON
3) Activity 2: Content Notes (13 mins)
Read and understand this excerpt from www.everydayhealth.com on strength training. Highlight important
information to helo you remember.

“Strength training — also known as weight or resistance training — is physical activity designed to improve
muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-
weights, weight machines, or your own body weight, according to the American Heart Association.
“The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,”
explains Neal Pire, CSCS, an exercise physiologist and the national director of wellness services at Castle
Connolly Private Health Partners in New York City.

And what’s important for everyone to know is that strength

training is not just about body builders lifting weights in a
gym. Regular strength or resistance training also helps
prevent the natural loss of lean muscle mass that comes with
aging (the medical term for this loss is sarcopenia).

Strength training is an important part of your overall

fitness and benefits people of all ages, particularly those with
health issues such as obesity, arthritis, or a heart condition.

The new Physical Activity Guidelines for Americans from the

https://www.pngegg.com/en/png-sofws
U.S. Department of Health and Human Services (HHS),
recommends children and adolescents ages 6 through 17
incorporate strength training into their daily 60 minutes of
physical activity three days per week. Adults should aim to
do moderate or intense muscle-strengthening workouts that
target all muscle groups two days per week. (2)

And you need to rest in between strength-training workouts.

“The thing about strength training is that you don’t get better during workouts; you get better in between,” says
Pire. “You should give yourself a day in between strength training to allow your body to recover and rebuild the
muscle tissue from the stimulus of lifting or resistance.”

What are the health benefits of Strength Training?

1. Aesthetics – adds tone and definition to your muscles
2. Strength – you can do things easier
a. Isometric resistance involves contracting your muscles against a nonmoving object, such as against
the floor in a push-up.
b. Isotonic strength training involves contracting your muscles through a range of motion as in weight
lifting.
3. Protects bone health and muscle mass – especially because aging causes muscle loss; increased muscle
mass, strength, and power are important for bone, joint, and muscle health as we age
4. Helps keep the weight off for good – strength training increases your resting metabolism (the rate your
body burns calories while not exercising)
5. Helps balance, coordination, and posture especially for older people.
6. Helps with chronic disease management - decreases arthritis pain, improves glucose control for diabetics
7. Boosts energy levels and improves mood - Strength training will elevate your level of endorphins which lift energy
levels and improve mood.
8. Better sleep.
9. More calories burned – Calories are burned during the strength training and after training in a process called
“excess post-exercise consumption”.
10. Cardiovascular health benefits – 150 minutes/week of strength training and cardio exercises help reduce
hypertension and lower risk of hear disease.

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 4) Activity 3: Skill-building Activity
Given the descriptions above on what is strength training, what are some examples of strength training? Sort
the following activities whether they are cardio or strength training activities/exercises.

Push ups Jumping rope Resistance bands Bicep curls

Crunches Leg squats Climbing Biking
sprinting lunges Pull -ups balancing

Strength training Cardio

Push-ups Sprinting
Crunches Jumping rope
Leg squats Climbing
Lunges Biking
Balancing
Resistance bands
Pull ups

 Check your answers against the answer key found in the last pages of this SAS.
11
Write your score here: _____

DONE!
5) Activity 4: What I Know Chart
Go back to activity 1 and revisit your answers. Write your new answers in Column 3.

6) Activity 5: Check for understanding:

Explain in 1-2 sentences:
1. What is the difference between strength training and cardio?
Strength training
Strength traininginvolves
targetsheavy workouts,
building while
skeletal cardio exercise
muscles involves
while cardio lightcardio
builds exercise
________________________________________________________________________________________ such as walking.
vascular muscle.Another were,
strength training focuses on skeletal muscles, while cardio focuses on heart muscles.
________________________________________________________________________________________

2. How can strength training burn more calories than cardio?

As we perform
Strength more
training heavymore
burns and specialized exercise for
calories because our muscles
muscle in different
building requiredparts
yourofbody
our body. In this
to burn fat.workout,
The morewe muscles
uses more
________________________________________________________________________________________
effort,
You thereforemore
have,the more calories
energy will be exhorted.
your going to burn. Then even after the workout,you still burn calories as you body tries to
________________________________________________________________________________________
recover from effort.
Bottles filled with water.
3. What “weights” can you use when you don’t have equipment? ____________________________________
You can use your own weight.

 Check your answers against the answer key found in the last pages of this SAS.
2
Write your score here: _____

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C. LESSON WRAP-UP
7) Activity 5: Thinking about Learning (5 mins)
A. Work Tracker
You are done with this session! Let’s track your progress. Shade the session number you just completed.

llllll

B. Think about your Learning

1. What experience in your PE module did you appreciate the most and why?
Performing strength training, as it aligned to my goals every morning.
___________________________________________________________________________________
___________________________________________________________________________________

2. What recommendation would you want to give to improve student experience in this module?
Pay more attention and time to answer and understand this module, because it has a lot of good information and also it is
___________________________________________________________________________________
useful. We could applied in to ourselves as an additional effort to take care of our body.
___________________________________________________________________________________

MEDICINE BALL
REBOUNDER
- trampoline-like device
that allows users to throw
and catch a medicine call
What are weird gym
equipments?
(source: LiveStrong
PLYO BOX
- boxes used for jumping
training
BATTLE ROPES
Heavy ropes attached to
a wall on one side and a
user usually lifts and
waves the ropes , using
STABILITY BALL
different motions.
A rubber sphere used for
balance training
BOSU BALL
A rubber half sphere used
for balance training
SUPERBAND
Large rubber bands used
KANGOO JUMPS
for resistance training
Contains springs and
reduces stress on
runners’ joints
TRX SUSPENSION
SYSTEM
KETTLEBELLS
Straps that can be
Weights shaped like
attached to a door
cannonballs

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Key to Correction
Activity 3
Push ups – S Jumping rope - C Resistance bands - S Bicep curls – S
Crunches – S Leg squats – S Climbing – C Biking – C
Sprinting - C Lunges - S Pull -ups - S Balancing - S

Activity 5
General ideas:
1. Strength training targets building skeletal muscles while cardio builds cardiovascular muscles.
2. Strength training burns more calories because muscle building required your body to burn fat. The more
muscles you have, the more calories you’re going to burn. Then even after the workout, you still burn
calories as you body tries to recover from the effort.
3. You can use your own weight.

This document is the property of PHINMA EDUCATION