PHYSICAL EDUCATION

MUSCLE STRENGTHENING

- sometimes referred to as strength/weight/resistance training or exercise, is a voluntary activity

that includes the use of weight machines, exercise bands, hand-held weights, or own body
weight.

- it increased muscle mass, stronger bones, and joint flexibility

-increases skeletal muscle strength, power, endurance, and mass

- usually performed during a person’s leisure time, commonly within community (fitness
centers/gyms) or home settings.

- initially included in the ‘2008 Physical Activity Guidelines for Americans’

- subsequently adopted in the World Health Organisation’s ‘2010 Global Recommendations on

Physical Activity for Health’

- is now included in many national public health recommendations.

EXAMPLES OF MUSCLE STRENGTHENING:

sports (e.g., weight/power lifting)

aesthetic purposes (e.g., bodybuilding/sculpting)

physical therapy (e.g., rehabilitation from injury)

conditioning for sports performance and for general fitness and health

BENEFITS OF MUSCLE STRENGTHENING

- may enhance your quality of life and improve your ability to do everyday activities.

- training can also protect your joints from injury.

- can contribute to better balance and may reduce your risk of falls.

- can help you maintain independence as you age.

- develop strong bones.

- manage your weight.

- manage chronic conditions (arthritis, back pain, obesity, heart disease, depression, and
diabetes)

- Sharpen your thinking skills.

Strength training can be done at home or in the gym.

Common choices may include:

 Body weight (pushups, pullups, planks, lunges, and squats)

 Resistance tubing
 Free weights (barbells and dumbbells)
 Cable suspension training (pushups or planks)

- 20- or 30-minute strength training sessions a week

The Department of Health and Human Services recommends these exercise guidelines:

- Aerobic activity (150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic
activity a week)

- Greater amounts of exercise will provide even greater health benefits.

- Strength training (atleast two times a week)

ADVANTAGES OF MUSCLE STRENGTHENING

 Weight training can help in increasing strength and physical performance in day-to-day
life
 Weight training can boost testosterone levels in a male body.
 Weight training can reduce stress and improve sleep quality.

DISADVANTAGES OF MUSCLE STRENGTHENING

 Lifting heavy weights with improper form while training may lead to strain, muscles
soreness and other types of injuries.
  Weight training can be addictive, and it may lead to overtraining, resulting in exhaustion
and physical burnout.
 Weight training requires consistency and is time consuming. It may not get fit in
everyone’s daily routine.
 Risks of Strength.

PHYSICAL ACTIVITY OF MUSCLE STRENGTHENING

 include resistance training, such as weightlifting, bodyweight exercises, and resistance

band exercises.
 . running, cycling, and climbing hills
 improve the strength, power, and endurance of your muscles. (pushups and sit-ups,
lifting weights, climbing stairs, and digging)
 Running can: help to build strong bones, as it is a weight bearing exercise. strengthen
muscles. improve cardiovascular fitness.
 Walking is a great way to improve or maintain your overall health. (30 mins everyday)

ALWAYS REMEMBER

 Always take care of your body, being fat doesn’t mean that you are healthy.
Healthy lifestyle produces healthy living.

BONE STRENGTHENING

- produce a force on the bones that promotes bone growth and strength.

- running, jumping rope, basketball, tennis, hopping, skipping, gymnastics, climbing stairs,
dancing, walking, hiking, jogging and hopscotch.

- important in the adolescent years for teens.

- exercise that’s good for your bones.

IMPORTANCE IN OUR LIFE

 Preserving muscular strength/power in middle and older age.

 Reduce risk of all-cause and cardiovascular mortality.
 Muscular strength/ power and balance can increase risk of falls and lower bone mineral
content.
TO KEEP YOUR BONES HEALTHY:

- Getting enough calcium and vitamin d

- Getting regular exercise
- Weight-bearing ang resistance exercise

BONE STRENGTHENING ACTIVITIES

RESISTANCE ACTIVITIES – can help build up bone density and strength. (weightlifting, yoga,
pilates, climbing, stretching, swimming)

BENEFITS OF BONE STRENGTHENING ACTIVITIES

 Reduce the risk of osteoporosis

 OSTEOPOROSIS – is a condition where bones become weak; common in older adults but
can occur at any age.
 Improve bone density and strength
 Reduce the risk of fractures
 FRACTURES – common injury especially in older adults
 Increase muscle strength
 Improve balance and coordination (to prevent falls)
 Improve cardiovascular health

TO PREVENT BONE HEALTH PROBLEMS:

 Getting enough calcium

 CALCIUM – important for maintaining bone health (100 mg of calcium per day for
adults) – milk, cheese, yogurt, and leafy green vegies
 Exercising regularly
 REGULAR EXERCISE – is important for maintaining bone health.
 Avoid smoking ang excessive alcohol use
 SMOKING (quit) AND EXCESSIVE ALCOHOL (2 drinks per day for men and 1 drink per
day for women) – can increase the risk of developing osteoporosis and other bone
related problems.
ESSENTIAL FOR STRENGHTENING OF BONE

 CALCIUM – is a mineral that people need to build and maintain strong bones and teeth.
 PHYSICALLY ACTIVE – helps to keep bones strong and healthy throughout life.

TO BE MOST EFFECTIVE AT KEEPING BONES STRONG, YOU NEED TO COMBINE:

- weight-bearing exercise with impact

- muscle strengthening exercise

EXERCISE – is important for building strong bones; essential for maintaining bone strength.

BONE STRENGTHENING THAT IS SUITABLE FOR CHILDREN:

- activities that require children to lift their body weight or to work against a resistance

- jumping and climbing activities, combine w/ the use of playground equipment and toys

- hopscotch

- skipping w/ a rope

- walking

- running

- gymnastics

- football

- basketball

- tennis

- squash

- martial arts

FOR YOUNG PEOPLE:

- dance
- aerobics

- weight-training

-water-based activities

- running

- gymnastics, hockey, badminton, and tennis

- skipping w/ a rope

- martial arts

FITNESS TIPS

PHYSICAL ACTIVITY – anything that gets you moving.

BENEFITS OF PHYSICAL ACTIVITY

 Helps people achieve and maintain a healthy weight.

 Reduces feelings of stress, anxiety & depression
 Builds and maintains healthy bones, muscles & joints.
 Boosts energy level
 Improves quality of sleep

PHYSICAL ACTIVITY REDUCES THE RISK OF:

 Dying from heart disease or stroke

 Developing high blood pressure, cholesterol & diabetes
 Developing obesity
 Developing osteoporosis – exercise builds strong bones & muscles.

National Trends

• 64% of adults are overweight in the U.S.

• Approximately 30% of adults are obese.

• 17 % of children ages 6-18 are overweight.

• Obesity is the second leading cause of unnecessary deaths.

• Consumers spend $33 billion a year on the diet industry.

 • Every year, about 8 million Americans sign up for weight loss programs that offer a quick
fix.

Finding a Balance

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control

U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

• Minimum of 30 minutes

• Moderate-intense physical activity

• Most days of the week.

EXERCISE IS IMPORTANT…. WHY DON’T WE DO IT?

I don’t have enough time.

The gym is too intimidating.

I am too tired!!

I need to take care of the family.

I get bored!!

I Don’t Like It!

I don’t know what to do!

 There are 1440 minutes in every day...Schedule 30 of them for physical activity.

PHYSICAL FITNESS – good health or physical condition, especially as the result of exercise and
proper nutrition.
COMPONENTS OF FITNESS:

- Aerobic – body’s ability to take in and use oxygen to produce energy.

Some of these activities include jogging, walking, cross-country skiing, bicycling.

- Muscular – the strength and endurance of your muscles

Benefits:

• Improve performance.

• Injury prevention

• Improves body composition.

• Improves self-image.

Some activities include:

- Weight Lifting

- Push-Ups

- Flexibility - the ability to bend joints and stretch muscles through a full range of motion.

- stretching (Sit & Reach), warm-up & Cool-down

- Body Composition - the amount of fat tissue relative to other tissue in your body

- based on how much of your weight is fat as opposed to muscle.

EXERCISE YOUR BODY AND MIND

Meditation – is the practice of “cleansing the mind.”

Yoga - this is a great way to quiet your mind and relax your body.

Pilates forces you to concentrate on what your body is doing while helping you work on core
strength, stability, and flexibility.

Tai Chi

-Reduce Stress

-Increase strength

-Increase Flexibility

-Increase Energy
Measuring Physical Activity Intensity – Target Heart Rate

Maximum Heart Rate (MHR)

220 – AGE = MHR

Target Heart Rate

MHR X .60 = Minimum Heart Rate

MHR X .80 = Maximum Heart Rate

Are you training at the right pace? (baka isama ni sir yung computation)

220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)

My range is 110 – 147 (60-80%) (18 – 24)

Training Zones:

Warm-up Zone: 50-60%

Fat Burning Zone: 60-70%

Aerobic Zone: 70-80%

Anaerobic Zone: 80-90%

Red Line Zone: 90-100%

Stages of Change

 Thinking about it
 Preparing for action
 Taking action
 Maintaining a good thing for life

“We are what we repeatedly do.”

— Aristotle

Steps to Fitness

• Write Your Personal Fitness Goal

• Pre-participation Checklist

• Start Moving!
Final Tips for Being More Active

• Park the car farther away from your destination.

• Take the stairs instead of the elevator.

• Play with children or pets. Everybody wins.

• Take fitness breaks!

• Perform gardening or home repair activities.

• Exercise while watching TV.

• Keep a pair of comfortable walking or running shoes in your car and office.

Exercise Safely and Wisely

Drink extra water

Always warm-up & cool-down before and after your workout

Wear comfortable clothing.

Pay attention to any discomfort you may feel during exercise.

Follow your doctor’s recommendations concerning medications you may be taking.

GOODLUCK! (:

SORRY FOR MAKING U UNCOMFY. I’M NOT GOING TO GIVE U ANYTHING PERSONALLY NA
LANG SIGURO (not sure since I have my plans). TAKE THIS AS MY PEACE OFFERING.
GOODLUCK!