MARY GRACE C.

GEPALAGO

Activity 3: Instruction: In your own understanding, provide the information

needed in the matrix below.

Current
Type of Definition Sample Overall Benefits
training Exercises

Strength exercise, or 1. weightlifting Strength training —

resistance training, 2. push up also known as weight
Strength or resistance training —
works your muscles 3.squat
Training is physical activity
by using resistance, 4. glute bridge
like a dumbbell, 5. plank designed to improve
barbell or your own muscular strength and
fitness by exercising a
body weight. This
specific muscle or
type of exercise
muscle group against
increases lean external resistance,
muscle mass, which including free-weights,
is particularly weight machines, or
important for your own body weight,
weight loss, because according to the
lean muscle burns American Heart
more calories than Association.
other types of tissue

Core training refers 1. Bosu-ball ab crunches One of the primary

to the targeted 2. Stability ball bridging aims of core exercise
strengthening of the 3. Towel body saw training is to prevent
Core core muscles. These planks injuries that can occur
Training are mainly the 4. Mountain Climber if you don't properly
straight and lateral 5. Lunge with twist support the spine.
abdominal muscles There are many key
and the back benefits of core
muscles. The strength, including
muscles support and reduced back pain,
protect the spine. It improved athletic
also connects the performance, and
upper and lower improved daily
body. A strong core functioning.
is essential for a
healthy body. Back
pain in particular
can be brought
under control with
core training.

The muscles of the 1.sidekick Balance is a key factor

 torso are stabilized 2adduction glider with in our health. As we
by the use of heel raise age, we lose balance,
Stability
stability training, 3. roll down to side which leads to muscle
Training
which also stabilizes plank to pike weakness as well as the
the spine, pelvis, 4. Hip mobility to threat of injuries from
and shoulders. The extension falls. Fortunately, you
muscles of the 5. single leg kick can build up balance by
upper body, known standing clamshells following a balance
as the torso, attach kickback training program. The
to the spine, pelvis, exercises in this
and shoulders. One workout are designed to
such muscle is the build up your balance
scapula, which is and build muscular
located at the rear of strength.
the shoulder.
mobility is 1. Cat cows
“proprioception” – 2. Banded ankle
Mobility encourages proper
our perception and mobilizations
Training posture (looking at you,
awareness of our 3. Back bridges
body’s 4. Goblet squat bridges desk workers).
positions and 5. Back bridges aids in avoiding injuries
and tangles.
movements.
relieves stress brought
Mobility training,
on by inactive habits or
then, includes a excessive exercise.
range of exercises
designed to increase enhances performance
your range-of- in all areas of
motion, control functional fitness.
muscles increases our range of
surrounding each motion, enabling us to
joint, and help you remain active and
move more actively. healthy for a longer
period of time.
halts the degeneration
of joints (prevention is
always better than
cure).

REFERENCES: Rettner, R. (2022) Strength exercise: Everything you need to know, LiveScience. Purch.
Available at: https://www.livescience.com/55324-strength-exercise.html.

Vitruve TeamSports Science Degree. Crossfit trainer (2023) Core training definition and performance,
Vitruve. Available at: https://vitruve.fit/blog/core-training-definition-and-performance.

Elizabeth Quinn, M.S. (2022) Don't waste your time with AB crunches-try these core Burners, Verywell
Fit. Verywell Fit. Available at: https://www.verywellfit.com/the-best-exercises-for-core-strength-

McIntyre, M. (2022) The 10 best mobility exercises, Jacked Gorilla. Available at:
https://jackedgorilla.com/best-mobility-exercises/