Aerobic Fitness and

Resistance Training
 Aerobicexercise provides cardiovascular
conditioning. The term aerobic actually
means "with oxygen," which means that
breathing controls the amount of oxygen
that can make it to the muscles to help
them burn fuel and move.
Aerobic Fitness

 It is the ability to engage in

exercises that use large muscle groups
in a rhythmical pattern of contraction
and relaxation for an extended period
of time, usually between 15 and 60 or
more minutes (Donnatelle, 1995).
Resistance Training

 Resistance training is the use of variety

of methods, including exercises with free
weights and weight machines, to increase
muscular strength, endurance, and or
power for sports participation of fitness
enhancement (DeVries and Housh 1994).
The essential concept in
understanding weight
training is the knowledge
of RM or repetition
maximum and set. RM is
the measure of exercise
intensity, hence, the
maximal load that a
muscle group can lift in a
specified number of times
before tiring. 15 RM for
example means maximally
lifting the load 15 times.
Set on the other hand is
the number of repetitions
consecutively performed
without resting.
Basic 8 Free Weights  Three (3) Stages of Strength Training Program

 
Bench Press
 Starter Phase – the goal is to gradually build strength without
developing undue muscle soreness or injury. This may be
Overhead Military Press done with light weights, a high number of repetitions, and a
maximum of 2 sets per exercise. Frequency is twice per
Biceps Curl week with duration of 1-3 weeks, with consideration to the
Triceps Curl initial strength level of the individual.

Wrist Curl  Slow Progression Phase – the goal is to gradually reach the
desired muscle strength level. Thus, this phase may need 4-
Dumbbell Rowing 20 weeks, again depending on the initial strength and
strength goal of the individual. This phase entails increase in
Half Squat
the number of sets performed, but decrease in the number
Lunges of repetitions.
 Maintenance Phase – this period where it is assumed that the
desired strength level has been achieved already and that
the problem is how to maintain. Therefore, the maintenance
phase is that phase where strength training becomes a life-
long activity but that effort exerted is less than the initial
effort exerted during the beginning of the program.
 Here are some basic weight training exercises and the major muscle or
muscle groups developed:

 Bicep Curl - Biceps

 Triceps Extension - Triceps
 Leg Curl - Hamstring
 Leg Extension - Quadriceps
 Bench Press - Pectorals, Deltoids
 Calf Raise - Gastrocnemius, Soleus
 Lat Pull Down - Latissimus Dorsi
 Lateral Arm Raise - Deltoids, Trapezius
 Side Bend - Obliques
Muscular System
Focus Questions

 How do you think were  Does regular participation

these resistance training in such activities allow
exercises beneficial to you to experience benefits
your body? such as not getting tired
easily? Why?
 Learning/Assessment Activity
 My Muscles Are Strong!
 Students will record their activity

 I: Objective: To be able to perform resistance training activities using

 Dumbbells (improvised equipment).
 II: Materials: 1L of mineral bottle (filled with water) – 2pcs
 Exercise mat
 III: Procedure: Each individuals must prepare the material needed.
Students must try to perform any exercise at least 3 different
exercise using their improvised material.
 
 Consider the following:
 Number of sets: 2
 Number of repetitions: 5
 Rest in between sets: 30 seconds-1 minute
 
 Submit this activity through schoology!