GROUP 3

MAJOR CATEGORIES OF STRENGTH

TRAINING WORKOUT
WHAT IS STRENGTH TRAINING WORKOUT?
• Strength training
exercises work your muscles
by applying a resistance
against which the muscles
need to exert a force.A typical
beginner's strength training
programme involves 8 to 10
exercises that work the major
muscle groups of the body.
These exercises are usually
performed 2 to 3 times every
week.
HERE ARE 5 TYPES OF STRENGTH TRAINING ALONG
WITH WHO EACH METHOD IS BEST SUITED FOR:

1.TOTAL BODY CIRCUIT TRAINING

- This is the traditional boot camp-style workout program, such as the P90x and Insanity
programs. With this method, you will use lighter weights in a variety of motions to work out
your entire body.
2.PUSH PULL TRAINING
- This type of training is descriptive of the way in which your body moves. You can
break down the body into three basic movement plains: all the muscles that push, all
the muscles that pull, and everything in your lower body. By dividing the body like this,
any muscle is either working through every movement or fully resting that day.
 3.POWER LIFTING TRAINING

 This type of strength training keeps getting more and more popular. In many gyms, you
see power racks and even some centered on powerlifting This is the type of strength
training where you do larger movements to incorporate more muscle.

Examples of these exercises are:

SQUATS DEADLIFTS SNATCHES POWER CLEAN

 4.EXPLOSIVE DYNAMIC TRAINING

- This is the type of training that you will typically see athletes doing. Along with an excellent
strength training component, these exercises also integrate a large cardiovascular
component to get your blood pumping.

Examples of these exercises include:

BOX JUMPS ROPE PULLS POWERLIFTING

5.MUSCULAR INSOLATION TRAINING

 This is the age-old weight training program in which you work only one or two muscle
groups in a day. Unlike most of the other programs, the objective of muscular isolation is
to cause muscular contraction in only one muscle for each exercise. In this type of
program, you will do exercises.

Such as:

Leg extensions Concentration curls Triceps kickbacks

THERE ARE MANY METHODS OF STRENGTH TRAINING
EXAMPLES INCLUDE:

1.Weight Training - Is a common type of strength training for developing the

strength and size of skeletal muscles. It uses 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. 
2.Isometric exercise - is a form of exercise involving the static contraction
of a muscle without any visible movement in the angle of the joint.
3.Gymnastics -Is a sport that includes physical exercises requiring balance,
strength, flexibility, agility, coordination, and endurance. The movements
involved in gymnastics contribute to the development of the arms, legs,
shoulders, back, chest, and abdominal muscle groups.
4.Plyometrics - is a type of exercise training that uses speed and
force of different movements to build muscle power.
5.Yoga - is an ancient form of exercise that focuses on strength, flexibility
and breathing to boost physical and mental wellbeing. The main components
of yoga are postures (a series of movements designed to increase strength
and flexibility) and breathing.
6.Pilates - is a low impact exercise comprising controlled movements that
enhance your balance, core strength, mobility, flexibility, and even mood. It
focuses on the smaller and deeper muscles that support your structure and
enhance your overall health.
The Importance of doing strength
training:

• Make your muscles stronger

• Boost your metabolism
• It burns calorie while you’re exercising.
• It also helps your burn more calories when
you aren’t exercising.
Benefits of strength exercises include:

•Increased lean muscle mass (or prevention of its

loss)
•Increased bone density and reduced risk of
osteoporosis
•Increased metabolism to help with weight loss or
weight maintenance
•Increased muscle strength to make everyday
activities easier
•Lowered risk of injury (by allowing the muscles to
better support the joints)
SUMMARY
Strength training increases muscle strength by making
your muscles work against a weight or force.
Different forms of strength training work out include
using free weights, weight machines, resistance bands
and your own body weight.
A beginner needs to train two or three times to gain the
maximum benefit.
Complete the adult pre-exercise screening tool and
consult with professionals, such as your doctor,
exercise physiologist, physiotherapist or registered
exercise professional, before
Thank you
for
Listening!
 GROUP 3

Leader: Rhea Calindro

Members: Aila B. Carvajal
Jessa De Guzman
Romel Corpuz
Bryan Bredonia
Lovely Pearl Bruno
Micah Angel Cabotaje