FIT111_SEMI-FINAL TOPICS

Lesson 3.0: Basic Resistance Training Movements

BASIC RESISTANCE TRAINING MOVEMENTS

➢ Resistance training (also called strength training or weight training) is the

use of resistance to muscular contraction to build strength, anaerobic
endurance and size of skeletal muscles.

➢ Resistance training is based on the principle that muscles of the body will
work to overcome a resistance force when they are required to do so. When
you do resistance training repeatedly and consistently, your muscles
become stronger.

➢ A well-rounded fitness program includes strength training to improve joint

function, bone density, muscle, tendon and ligament strength, as well as
aerobic exercise to improve your heart and lung fitness, flexibility and
balance exercises. Australia’s physical activity and sedentary behavior
guidelines recommend that adults do muscle strengthening activities on at
least two days each week.
LOWER BODY (Squat)

Steps:

1.First, place the resistance band just above the top of your knees.
2.Next, make sure your feet are slightly wider than hips and your feet are turned
out 5 - 10 degrees.
3.Lower yourself into the squat and push your hips back. Keep your knees pushing
out sideways into the band as you squat but make sure they stay in line with your
toes. This activates the muscles that align your knees while you squat to improve
your squat movement pattern.
4.Stand up and release the band slightly as you do, then repeat for a further nine
reps.
LOWER BODY (Lunge)

Steps:

1.First, place the resistance band just above the top of your knees.
2.Stand tall with your feet hip-width apart.
3.Place your hands on your hips and take a slow, controlled step forward with your
right leg.
4.Keeping your spine tall and the weight in your heels, lower your body until both
your front and back legs form 90-degree angles, and your knees are directly over
your ankles.
5.Pause, then bring your right leg backward to return to starting position.
6.Make sure not to wobble! Step forward with your left leg and repeat.
UPPER BODY (Horizontal Pull)

Steps:

1.Anchor the band to a low point so that when you sit down on the floor the band
is at about upper ab level and parallel with the floor.
2.The band will be anchored at its middle so you can grab each looped end with
your hands like its a handle. Hold the loops with a neutral grip.
3.Without raising your shoulders up, row the band back until your elbows shoot
behind you and your hands are almost near the side of your chest. Keep your
elbows close to your side throughout the movement.
4.Hold the end position and squeeze your back and arms, then very slowly return
your arms to full extension out in front of you.
5.Repeat for desired reps.
UPPER BODY (Horizontal Push)

Steps:
1.Place a resistance band underneath your shoulders and hold both handles,
2.Next, do the staggered stance or take a left/right leg lead stance.
3.Brace your core as you slowly push the resistance band in front of you. Do not
lock out the elbows.
4.Slowly return to the starting position, focusing the tension in the chest. Once
your elbows are at a 90degree angle, pause and begin again.
UPPER BODY (Vertical Pull)

Steps:
1.Anchor the band overhead to a horizontal bar (or even a sturdy tree limb).
2.Kneel facing the anchor so the band is positioned in front of you.
3.Grip each end with your arms extended overhead and your hands slightly wider
than shoulder width.
4.Bending your elbows, pull the band down toward the floor while contracting
your back muscles.
5.Once your hands reach your shoulders, slowly raise them back to the starting
position.
UPPER BODY ( Vertical Push)

Steps:
1,.Stand over the center of a tube band with your feet shoulder-width apart.
2.Grip each handle, positioning your hands at shoulder level with your palms
straight forward so your thumbs touch your shoulders.
3.Press straight up to fully extend your arms.
4.Lower back down slowly.
5.Repeat for 8–10 reps.

Reference:

https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
https://www.livescience.com/how-to-do-a-squat-with-resistance-bands

NOTE: SEMI FINAL FOR FIT111 IS PE DAY [ NOV. 17, 2023]

ASSESSMENT TASK LESSON 3.0

CIRCUIT TRAINING (BASIC RESISTANCE TRAINING MOVEMENTS)

Instruction:
➢ The same pair and group from the previous assessment
➢ Each group will be assigned to the different stations.
➢ Students shall perform/execute the 6 resistance training movements for 2
reps (30 seconds each reps).
➢ When the students hear the 1st blow of the whistle it means its time to
switch role it means the first student who demonstrated is now going to
score his/her partner.
➢ The 2nd whistle means the students must take 20 seconds rest after each
exercise
➢ Students will move to the next station after hearing the 3rd whistle of the
teacher Each student will be the one to grade their partner base on the
given ratings
➢ There will be 6 stations. Each station is equivalent to 10 points.

➢ Total Points –60 points FORMAT:

 EXCELLENT GOOD FAIR POOR
(10pts) (8 pts) ( 7 pts) (5 pts)

Able to
exceptionally Executed the Executed the The student
PROPER
demonstrate exercise exercise with failed to
EXECUTION
proper almost average properly
execution of accurately but accuracy. execute the
the exercise some errors exercise.
and uses were
proper form. evidence.

Name: __________________________
SECTION & COURSE: ______________________
TOTAL POINTS: ___/ 60 pts

CIRCUIT TRAINING (Basic Resistance Training Movements)

Station 1 – LOWER BODY (Squat) (10 pts) - _____/10

Station 2 - LOWER BODY (Lunge) (10 pts) - _____/10
Station 3 - UPPER BODY (Horizontal Pull) (10 pts) - _____/10
Station 4 – UPPER BODY (Horizontal Push) (10 pts) - _____/10
Station 5 – UPPER BODY (Vertical Pull) (10 pts)- _____/10
Station 6 - UPPER BODY (Vertical Push) (10 pts)- ______/10