PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 3 STRENGTH TRAINING
EXERCISES
INTRODUCTION:
With the current COVID-19 pandemic, it remains important for you to adhere
to healthy movement guidelines to maintain a healthy immune system and build a
strong defense. Engaging in healthy lifestyle and physical activities like walking,
jogging, running, stretching are important to help combat feelings of depression and
anxiety.
We are all managing additional stress related to the growth of the COVID-19
pandemic and it’s potential to threaten the health of ourselves, our families, and our
communities. Please consider using physical activity and exercise as a strategy to
maintain health during this stressful period. This is in no way to suggest that physical
activity and exercise is a form of prevention for COVID-19.
Regular exercise is one of the best things you can do for your health. It has
many benefits, including improving your overall health and fitness, and reducing your
risk for many chronic diseases. There are many different types of exercise; it is
important that you pick the right types for you.
In this module, we recommend you simple fitness training that you can enjoy
and experience while you are at home.

LEARNING OUTCOMES:

At the end of the module, the students would be able to;

 Identify the different kinds of strength training exercises;
 Recognize the value of optimizing one’s health through participation in
physical activities
 Perform the different fitness exercises.
 Create a physical activity log.

LEARNING CONTENT:

Strength training
Muscular fitness is another key component of a fitness training program.
Strength training can help you increase bone strength and muscular fitness, and it
can help you manage or lose weight. It can also improve your ability to do everyday
activities. Aim to include strength training of all the major muscle groups into your
fitness routine at least twice a week.
 Most fitness centers offer various resistance machines, free weights and
other tools for strength training. But you don't need to invest in a gym membership or
expensive equipment to reap the benefits of strength training.
Hand-held weights or homemade weights — such as plastic soft drink
bottles filled with water or sand — may work just as well. Resistance bands are
another inexpensive option. Your own body weight counts, too. Try pushups, pull-
ups, abdominal crunches and leg squats.

1. Pilates
Pilates is a method of exercise that consists of low-impact flexibility and
muscular strength and endurance movements. Pilates emphasizes proper postural
alignment, core strength and muscle balance. Pilates is named for its creator,
Joseph Pilates, who developed the exercises in the 1920s.

2. Weights Training
Weight training is a common type of strength training for developing the
strength and size of skeletal muscles. It utilizes the force of gravity in the form of
weighted bars, dumbbells or weight stacks in order to oppose the force generated by
muscle through concentric or eccentric contraction.

3. Circuit Training
Circuit training is a combination of six or more exercises performed with
short rest periods between them for either a set number of repetitions or a prescribed
amount of time. One circuit is when all of the chosen exercises have been
completed.
What Are the Benefits of circuit training?
The “circuit” in circuit training comes from the fact that you do a sequence of
exercises back to back to back, and then you repeat the sequence.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Generally, you hit each major muscle group during one full circuit. You may do a
lower body for one exercise. Then the upper body the next. You’ll find all sorts of
different circuit training sequences. Here are some things most will have in common:

 Several different exercises. A normal circuit will have five to ten different
movements per circuit. You’ll often hear these referred to as “stations.” Overhead
press station, squat station, etc.
 Little to no rest in between. The goal of circuit training is to keep your heart rate
up. Ideally, if you’re physically able, you go from one exercise to another without
stopping. Maybe you rest after the whole circuit. Maybe.
 Rinse and repeat. Generally, you’ll run through your circuit a few times. Three
rounds are common.
The point here is to work different parts of your body with different exercises, and
then while those parts are recovering, you’re working on your other movements! This
helps build cardiovascular health, while also improving muscular endurance and
strength. Plus you’ll burn calories!

4. Crossfit Training
A form of high intensity interval training, CrossFit is a strength and
conditioning workout that is made up of functional movement performed at a high
intensity level. CrossFit is similar to Orange Theory in that there is a standard
"workout of the day" (WOD) that all members complete on the same day.