BASIC STRENGTH TRAINING EXERCISE

(LOWER EXTREMITIES)
 BASIC STRENGTH TRAINING EXERCISE
 Strength training or resistance training involves the performance of physical
exercise that are design to improve strength and endurance. It is often associated
with the lighting of weights. It can also incorporate a variety of training techniques
such as bodyweight exercise, isometrics and plyometrics.
 Training works by progressively increasing the force output of the muscles and uses
a variety of exercises and types of equipment. Strength training is primarily an
anaerobic activity, although circuit training also is a form of aerobic exercise.
 Strength training can increase muscle, tendon and ligament strength as well as bone
density, metabolism and lactate threshold, improve joint and cardiac function and
reduce the risk of injury in athletes and elderly.
KNEE DOMINANT
 Knee dominant movements are those which required movement flexion / extension
around the knee joint. The knee joint also moves to allow movement (flexion /
extension). Movements in this manner target the anterior of the upper leg, the
quadricep  muscle group.
 Knee dominant movements progress from double leg (both feet in contact with the
ground)  to single leg (one foot in contact with the ground).  
 Progressing to single leg exercises, once you have mastered double leg movements,
places more demands on your stability and supporting muscles to maintain the correct
body alignment.
 Knee dominant movements can be categorised into to specific exercise patterns,
Squats and Deadlifts. Squats generally look at having the resistance above the hips,
whilst deadlifts refer to lifting a resistance off the floor.
 Great way to increase lower body strength / power, speed and vertical jump.
HIP DOMINANT

 Hip Dominant Movements are those which required movement (flexion / extension) around the
hip joint, with minimal movement around the knee joint. Movements in this manner target the
posterior of the upper leg, the hamstring muscle group. Other muscles that are utilised include
the glutes and erector spinae.
 Hip dominant movements progress from double leg (both feet in contact with the ground)  to
single leg (one foot in contact with the ground) movements.  
 Progressing to single leg exercises, once you have mastered double leg movements, places
more demands on your stability and supporting muscle, when performing these you should
maintain hip alignment.  
 Hip dominant exercises are a critical part of developing your lower body and cause tremendous
growth in the posterior chain.
PULLING

 Keeping a balance of the body requires us to work in all the planes of movements, knee, hip,
push and pull. Pulling movements work in two planes, vertical and horizontal.
 Vertical Pull – Movements in this category of the fitness training philosophy requires pulling a
resistance towards the centre line of the body. Vertical Pull movements generally target the
latissimus dorsi muscle.
 Horizontal Pull – Movements in this category look at pulling a resistance towards the chest,
generally targeting the latissimus dorsi and trapezius muscle. Progressions here look at
learning to stabilise the core. Keeping the core strong and stable will allow us to exert a greater
force when we come to the bench press.
 Pulling exercises strengthen many of the muscles responsible for good posture, mobility,
strength, and flexibility
PUSHING
 Keeping a balance of the body requires us to work in all the planes of
movements, knee, hip, push and pull. Pushing movements work in two planes,
vertical and horizontal.
 Vertical Push – Movements in this category of the fitness training philosophy
require pushing a resistance up above the centre line of the body. Vertical Push
movements target the muscle of the shoulders (deltoids).
 Horizontal Push – Movements in this category look at pushing a resistance  away
from the chest, targeting the pectoral muscles. Progressions here look at learning
to stabilise the core. Keeping the core strong and stable will allow us to exert a
greater force when we come to the bench press.
 Increase strength, improve endurance, and tone the muscles of the upper body, including
the chest, arms, and shoulders.
LIFTING
 to the act of moving something from a position on a lower surface to a higher one. For example,
a person might lift a box from the floor to a shelf. In the workplace, the act of lifting may be
performed by a person or a machine.
 The benefits of lifting weights include building muscle, burning body fat, strengthening your
bones and joints, reducing injury risk, and improving heart health. 
 To lift weights safely, it's important to start slow, take rest days, and always use proper form
THROWING
 Throwing begins when the athlete shifts his body weight to the side of the
throwing arm. After the weight transfers, the athlete forcefully pushes off the
back leg and transfers that force through the body and towards the target of
the throw.
 One of the best benefits of playing throwball is that it helps burn off
calories. It also helps you maintain a healthy weight; reduce the risk of
heart diseases, diabetes and hypertension. The physical constant
movement in throwball builds the muscles of lower as well as upper
body.
REFLECTION

Our reflection on this activity The Basic Strength Training Exercise is while doing
this. It makes us happy. It makes us feel confident. It makes us feel that absolutely
anything is possible as long as we set our mind to it. It gives us energy, it calms our
mind, and it's almost meditative in a sense. Strength training may enhance your quality
of life and improve your ability to do everyday activities. Strength training can also
protect your joints from injury. Building muscle also can contribute to better balance
and may reduce your risk of falls.
GROUP 6

BERNARD AUGUIS ONDANGAN

ESTRELLANES ED SETH EDRIAL
JAYMAR OLASIMAN FLORES
JOSEPH SALVAÑA MARZON
JOZEM GREFALDIA
RECCA FRANZBERT
VEINZ ENDRINA II