Quarter 2: Lesson 1

STRENGTH TRAINING
EXERCISES
 OBJECTIVES:
Assess physical activities and
exercises
Engage in moderate to vigorous
physical activities at least 60 minutes
at a day
Apply correct techniques to minimize
 KEYTERMS:
 What body system is
responsible for
movement?
 What are the three types
of Muscles?
 What is Ligament,
 LET’S EXPLAIN!
MUSCULAR SYSTEM
 The muscular system is composed of
specialized cells called muscle fibers.
 Their predominant function is
contractibility.
 Muscles, attached to bones or internal organs
and blood vessels, are responsible for
movement.
 Nearly all movement in the body is the result
 LET’S EXPLAIN!
TWO TYPES OF MOVEMENT
 Gross movement refers to large,
coordinated motions and includes:
walking.
 Fine movements are the ability to
make movements using the small
muscles for example in our hands
and wrists.
KEYTERMS:
 There are about 600 muscles in the
human body.
 The three main types of muscle
include skeletal, smooth and cardiac.
 The brain, nerves and skeletal muscles
work together to cause movement –
this is collectively known as the
neuromuscular system.
KEYTERMS:

 What is the FITT

Principle?
 FITT PRINCIPLE

FREQUENCY How often

INTENSITY How Hard

TIME How Long

TYPE Which Exercises

 Frequency of Exercise
 The recommended
frequency is two to
three non-
consecutive days a
week (at least one to
two days between
sessions)
Intensity of Exercise
amount of resistance
amount of weight lifted
depends on the way
the body adapts and
to the capacity
 Time of Exercise
 Repetitions and durations
 To improve fitness, you must perform
enough repetitions to test your endurance
 Set: group of repetitions followed
 The length of a rest interval depends on the
amount of resistance
 Possible signs of overtraining include a
lack of progress, chronic fatigue,
decreased coordination, and chronic
muscle soreness
 Type or Mode of Exercise
 A complete weight training program
works all the major muscle groups
 Important to balance
exercises (Strength, cardio,
and flexibility exercises)
 Exercise the large-muscle
groups first and then the
small-muscle groups
 Order exercises to work opposing
muscle groups in sequence
FREQUENCY INTENSITY TYPE TIME

3-6 TIMES PER Moderate to Running, 20 -60 MINS

WEEK Vigorous biking, walking,
dancing

3-7 TIMES PER Moderate Stretching, 3-5 MINS.

WEEK stretch yoga

2-3 TIMES PER Moderate to Weights, push 20-60 MINS

WEEK Vigorous up
Planking
 FITT principlehelps you
create a workout plan
that will be more effective
in reaching your fitness
goals.
 Fourelements that you
need to think about to
create workouts that fit your
goals and fitness level.
What part of your body do you
think needs Strength training
exercise? Why?

WHAT WORKOUT
ACTIVTITY IS BEST TO
IMPROVE IT?
 STRENGTH TRAINING
EXERCISES
 Specializes in the inducement of
muscular contraction that shapes,
strengthens, and builds endurance to
the body muscles.
 STRENGTH TRAINING
EXERCISES
 Strength training is most commonly
seen as a weight-bearing activity,
include using free weights, weight
machines, and your own body
weight.
Examples of Exercise:
 Body Weight
 Air squats
 Lunges
 Burpees with a push-up
 Curl-up or crunch
 Spine extension
 Isometric side bridge
 Thrusters
 Overhead squats
 Front plank
 Push-ups
Examples of Exercise:
 Free Weights
 Bench press
 Pull-up
 Shoulder press (overhead or military press)
 Upright rowing
 Biceps curl
 Lateral raise
 Squat
 Heel raise
 Kettlebell swing
 Kettlebell one-arm snatch
 Kettlebell or dumbbell carry (suitcase carry)
Examples of Exercise:
 Weight Machines
 Bench press (chest or vertical press) weight
machines
 Lat pull
 Assisted pull-up
 Overhead press (shoulder press)
 Biceps curl
 Pullover
 Lateral raise
 Triceps extension
 Assisted dip
 Leg press
 Leg extension (knee extension)
 Seated leg curl
 Heel raise
 REPETITIONS AND SET
 A rep (repetition) is one full
movement from starting point to
finish.
 A set is a group of repetitions.
 The most basic training design is to
have anywhere between 6 and 15
reps in a set, and performing 3 sets.
 REPETITIONS AND SET
 For upper body strength training
some people will go for 6 to 9 reps,
some will go for 9-12 and some will go
for 12-15 reps in a set.
 For lover body reps must be anywhere
between 15-25 reps also with an
approximate of three sets.
BENEFITS OF THE STRENGTH TRAINING
EXERCISES
1. have an increase in muscle strength;
2. strengthen tendons and ligaments;
3. improve in range of motion joints;
4. have a reduction of body fat and increase in lean
muscle mass;
5. potentially improve blood pressure levels;
6. gain positive changes in levels of blood
cholesterol;
7. gain an improvement in glucose tolerance and
insulin sensitivity
 PRECAUTIONARY MEASURES
1. Before engaging yourself to the activity, warm
up first through walking. After doing the exercise,
cool down for five to ten minutes through
stretching.
2. Align body correctly and move smoothly through
each exercise. Focus on form, not weight. Poor
form can cause injuries and slow gains.
When learning a strength training routine, start
with no weight, or very light weight, then
concentrate on slow-smooth lifts and equally
 PRECAUTIONARY MEASURES
3. To be in control is to work at the right tempo.
Take three counts while breathing in and hold, then
count three again while breathing out
4. Pay attention to your breathing during workouts.
Exhale while working against resistance by
lifting, pushing, or pulling and inhale at every
release.
5. Keep challenging muscles by slowly increasing
weight or resistance. The right weight differs
depending on the exercise.
 PRECAUTIONARY MEASURES
6. Stick with the routine. Working all the major
muscles of the body two or three times a week is
ideal.
7. Give time for muscles to recover too. Strength
training causes tiny tears in muscle tissue. These
tears aren’t harmful, but they are important.
Muscles grow stronger as the tears knit hours to
recover before the next strength training session.
Always give the muscles at least 24 hours to
recover before the next strength training session
WORKOUT
A. CRUNCHES
B. BENCH PRESS
C. LATERAL RAISE
D. BICEPS CURLS
E. BACK EXTENSIONS
F. SQUATS
CRUNCHES:
• Strengthen the
abdominal muscles.
• Also help to improve
balance if done
regularly.
PROCEDURES:
BENCH PRESS
• Improves muscular
strength and endurance
as well as bone mass.
• Effective in building
bone density of the
upper body specifically
chest.
PROCEDURES:
LATERAL RAISE
• Enhances shoulders,
waist and hips
• Shapes the muscles
that supports and
stabilize the shoulders
PROCEDURES:
BICEP CURLS
• Toning arms
specifically biceps,
developing stronger
bones, increasing
stamina, and reduces
stress.
PROCEDURES:
BACK EXTENSIONS
• Improves posture thus
preventing acquisition
of injuries, and
increases coordination
of movement through
the lower back
PROCEDURES:
PROCEDURES:
SQUATS
• Maintaining balance,
toning the abdominal
muscle group as well
as the lower body, and
helping waste removal
PROCEDURES:
 KEEP IN MIND:

Participation in daily fitness

activities support a healthy function
of the heart and lungs. Thus it is the
best to decide the best fitness activity
not only to enhance body’s
performance but also to enjoy the
active engagement that supports
 PERFORMANCE TASK!
“E-DIARY”
 Choose specific body parts that you
think needed to be exercised.
 Create an exercise program
following the FITT Principle.
 Choose exercises that fits your
target.
 Be sure to log-in your progress in
 RUBRIC:
Creativity and Descriptive -using excellent
visual images (pictures); vivid description of
exercises that was done.
Content –exercises must be fit to the target
fitness goal
Number of Entries –everyday entries are
present within the e-diary following the FITT
plan.