Weight

and
Strength
Training
Speaker: Chito Ramos
 1. Discuss what is Weight Training, Strength
training and the Safety in doing training,

2. Identify the 3 types of body and what are

LEARNING types of training,

OUTCOMES: 3. Identify the steps in creating work-out

program,

4. Label the different parts of muscle of the body,

and

5. Identify the different Gym equipment and it’s

uses..
 CORE VALUE AND
BIBLICAL PRINCIPLES:
Enhance your quality of life!

Be Grateful For What You Have. ...

Try to Learn Something New Every day. ...

Stay Active. .
WHAT IS WEIGHT
TRAINING?
Weight training is a
common type of strength
training for developing the
strength and size of
skeletal muscles. It uses
the weight force of gravity
(in the form of weighted
bars, dumbbells or weight
stacks) to oppose the force
generated by muscle
through concentric or
eccentric contraction.
Weight training:
Improve your muscular
fitness
Weight training can
help you tone your
muscles, improve your
appearance and fight
age-related muscle loss.
What is Strength
Training?
It is the use of
resistance to muscular
contraction to build the
strength, anaerobic,
and size of skeletal
muscle.
Why Strength
Train?
It will provide
significant
functional benefits
and improvement in
overall health and
well-being,
including:
 Continuation:
• Increased bone, muscle,
tendon, and ligaments
strength and toughness
• Improved joint function
• Reduced potential for
injury
• Increased bone density
• Increase in metabolism
• Improved cardiac
function
• Elevated HDL (good)
cholesterol
 SAFETY
• SAFETY is the number #1
rule in the weight room
Components of safety in
the weight room consist of:
• Stretching and warming up
• Maintaining proper form
• Having a spotter at
all times
• Putting weights back in
appropriate places, do not
throw or toss
weights to someone
• Wearing proper footwear
WHAT ARE THE 3
MAIN BODY TYPES?
ECTOMORPH BODY
TYPE

An ectomorph tends to be thin,

and struggles to gain weight as
either body fat or muscle. They
can eat piles of food and stay
looking the same, even
when gaining muscular weight is
their biggest goal. People who
battle to gain muscle are often
known as "hardgainers."
MESOMORPH BODY
TYPE
The mesomorph has a middle-
of-the-road build that includes
the best of both worlds. They
tend to have wide shoulders, a
narrow waist, relatively thin
joints, and round muscle bellies.
ENDOMORPH BODY
TYPE

An endomorph tends to gain weight

easily and struggle to lose it. Their build
is a little wider than an ectomorph or
mesomorph, with a thick ribcage, wide
hips, and shorter limbs. They may have
more muscle than either of the other
body types, but they often struggle to
gain it without significant amounts of
accompanying body fat.
 Step # 1: CONSISTENCY
What are the
steps in creating Consistency is the # 1 factor that
work-out will get you results.
plan program? Train frequently, it's a long term
commitment that needs discipline

No short cut
Ask yourself
• How many days a week?
• How long can each training session?
• What time of the day suits my schedule?
Mon Tues Wed Thurs Fri Sat Sun

workout rest workout rest workout workout rest

It can be 3 /4 times a week

It can also be 30 min or 1 hour long (in morning/ or afternoon)
Be specific and realistic
 What training should I do?

Beginners should perform total body

workout focusing on all major muscles

To burn fat
Step # 2
VARIETY Increase lean muscles mass
Types Training
• Strength (anaerobic)
• Cardio (aerobic)

Combination of two
• Split / Interval training
• Circuit / HIIT Training
• Cross Training

The most efficient way to burn

fat and tone up in a short period
of time
If your Goal = Lose weight
Combination of both
Cardio and strength training

If Goal = Gain weight

More on strength training
and less cardio
 Goal
Lose weight & add more muscle tone
Mon. Tues. Wed. Thurs. Fri. Sat. Sun
Total body Total body
Lower & HIIT rest Upper rest & HIIT traini rest
body training body ng Cardio
training Cardio training workout
workout

2 days = strength training

2 days = HIIT cardio training
Step # 3 VOLMULE
 In takes time to see the result of your training.

Progress slowly and gradually

Step # 4
Progression Training Progression:

Increasing the work load

Increasing workout volume

Increasing the workout time

Reducing rest time

Introducing tougher moves

 Keep track of
your workout Review each
session sessions
progression

Celebrate your
Track your
successes along
progress
the way

Step # 5
Track Have a fitness
journals-to keep
Put it into action
all the things
track of every that works for
single workout you!
Muscular
System
Label the Muscles
gym equipment
Weight and strength training that you
can do at home!
Thank you for listening
References;
• https://www.pinterest.ph/pin/73535406400977404/
• https://blog.shredify.com/this-is-what-happens-to-
muscles-during-and-after-exercise/
• https://www.bodybuilding.com/fun/becker3.htm
• https://stretchcoach.com/articles/cross-training/
• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-
depth/weight-training/art-20047116
• https://www.bistromd.com/exercise/5-anaerobic-
exercises-to-try
• https://www.vertimax.com/blog/top-20-isometric-
exercises-for-static-strength-training
 6 Benefits of
Weight Training
for Women
1) Improved fat loss. When lifting
weights, you build lean muscle. ...
2) Enhance your mood and reduce stress.
...
3) Gain strength without bulking. ...
4) Reduce your risk of injury, back pain
and arthritis. ...
5) Improve your athletic performance. ...
6) Reduce the risk of heart disease and
diabetes.
The Benefits of
Stretching:
• – Increased blood flow to working muscles
resulting in greater performance
– Better posture
– Aiding in management and the prevention of
muscle pain
– Release tension headaches
• Improve your performance in physical activities.
• Decrease your risk of injuries.
• Help your joints move through their full range of
motion.
• Enable your muscles to work most effectively.
Myths
“Many people tend to think
that the reason our bodies
look the way they do is down
to genetics, and although
genetics does play a part
regarding the development of
our muscles, the common
myth that we inherit body
composition from our parent’s
is just simply not true. We can
achieve almost any body
shape if we channel our
training specifically to our
goal.”