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● CARDIO-RESPIRATORY ENDURANCE
and
RESISTANCE TRAINING
 TWO KINDS OF ENDURANCE
■ Cardiorespiratory endurance is the level
at which your heart, lungs, and muscles
work together when you're exercising for an
extended period of time. Your lungs and
heart are able to better use oxygen. This
allows you to exercise for longer periods
without getting tired
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■ Muscular endurance: muscles’ ability to

perform sustained work
 CARDIO-RESPIRATORY
ENDURANCE EXERCISE
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 JOGGING/
BRISK RUNNING
- is any WALKING
- the activity of moving fast on
foot.
accelerated 
walking 
pace that still
utilizes steps
placed while
one foot is in
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contact with
the ground
 Jog in place-running without
actually leaving one spot.

Stair Running: Stair

running is a high-
intensity workout
that helps build
speed, power, and
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cardiovascular
fitness.
 Swimming-The activity of moving oneself
through water using one's arms and legs.

Jumping Rope – A skipping rope or jump rope is a tool

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used in the sport of skipping/jump rope where one or

more participants jump over a rope swung so that it
passes under their feet and over their heads.
 Aerobic / Zumba Dancing - is any physical activity that makes you
sweat causes you to breathe harder and gets your heart beating faster
than at rest.
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 Boxing-a fitness activity enables
the average person to hone
those same athletic skills, all
with or without having to take a
punch.
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Cycling / Bicycling-the sport or

activity of riding a bicycle.
 Treadmill Exercise- A machine
used to obtain a continuous
electrocardiogram recording of
the heart as a patient performs
increasing levels of exercise.

Stationary Bicycle Exercise-

an exercise apparatus that can
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be pedaled like a bicycle —

called also stationary bike.
 Elliptical trainer or cross-trainer (also called an X-trainer)
is a stationary exercise machine used to stair climb,
walk, or run without causing excessive pressure to the
joints, hence decreasing the risk of impact injuries.
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 RESISTANCE
TRAINING
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 RESISTANCE TRAINING
❑ Resistance training is a form of physical activity that is
designed to improve muscular fitness by exercising a muscle
or a muscle group against external resistance.
❑ Resistance training is any exercise that causes the muscles to
contract against an external resistance with the expectation
of increases in strength, power, hypertrophy, and/or
endurance. The external resistance can be dumbbells,
exercise tubing, your own body weight, bricks, bottles of
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water, or any other object that causes the muscles to

contract.
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 Examples of Resistance
Training:
There are many ways you can strengthen your
muscles, whether at home or the gym.

Different types of resistance training include:

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 Free weights – classic strength training tools

DUMBBELLS
BARBELLS
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 MEDICINE BALLS - weighted balls A medicine ball (also
known as an exercise ball, a med ball, or a fitness ball) is a
weighted ball roughly the diameter of the shoulders (approx.
13.7 inches), often used for rehabilitation and strength training
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 RESISTANCE BANDS – like giant rubber bands – these provide resistance when
stretched. They are portable and can be adapted to most workouts. The bands
provide continuous resistance throughout a movement
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 WEIGHT MACHINES - devices that have adjustable seats with
handles attached either to weights or hydraulics
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 YOUR OWN BODY WEIGHT - are strength-training
exercises that use the individual's own weight to provide resistance
against gravity
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 BODY WEIGHT
RESISTANCE TRAINING
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 ●V-ups exercise - is an intermediary strength
move that works on your entire core. The
exercise is also called Jackknife Sit-ups and Pike
Crunches.
● Push-up- a conditioning exercise performed in a
prone position by raising and lowering the body
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with the straightening and bending of the arms

while keeping the back straight and supporting the
body on the hands and toes.
 ●Reverse Crunch Pulse Ups - contract
● Russian Twist- The Russian twist is a
your abs and glutes and lift your legs. Pause
for a second and then return to the starting simple abdominal exercise for working
position. the core, shoulders, and hips. It is
typically performed in repetitive sets and
tones the core muscles via
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a twisting motion focused around the

abdomen.
 ●Walking Plank - an advanced option to
regular planks that involve "walking" your
elbows to the floor from push
up plank position and then pushing back up
and repeating.
● Plank Hold- The plank (also called a
front hold, hover, or abdominal bridge) is
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an isometric core strength exercise that

involves maintaining a position similar to
a push-up for the maximum possible time.
 ●Elbow Plank - is harder on the abs
than the traditional plank in push-up
position. 

● Two-point-touch plank- is a
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challenging plank variation that works

your core stabilizers, especially the
obliques.
 ●Plank Arm Raises - The plank with arm
raise is a multi-functional exercise that
improves shoulder and spinal stability while
developing strength in the core and lower
back regions.
● Pull-Ups - an exercise involving raising
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oneself with one's arms by pulling up

against a horizontal bar fixed above one's
head.
 ●Leg Split exercise stretches the inner
thighs and helps in strengthening the legs.

● Chin-Ups - an exercise in which one hangs by

the hands from a support (such as a horizontal
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bar) and pulls oneself up until the chin is level

with the support specifically : such
an exercise done with the palms facing inward.
 ●Squat - a strength exercise in which the
trainee lowers their hips from a standing
position and then stands back up.
● Air squats, also known as
bodyweight squats, are commonly used
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in training programs like CrossFit and

workout routines.
 ●Spartacus
● The Bear Squat is a low impact full
body exercise that strengthens several
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muscles simultaneously and improves

your posture and flexibility.
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 RESISTANCE
TRAINING WITH
EQUIPMENT
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 LL
DUMBBE

WORKO
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 ●SHOULDER PRESS

●Incline Bicep Curl

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 ●Twisting Dumbbell
Curl

●Concentration
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Curl
 ● ARNOLD PRESS

●Dumbbell Upright
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Row
 ● Dumbbell Lateral
Raise

●Incline Dumbbell
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Chest Press
 ● Dumbbell Squat

●Dumbbell Goblet
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Squat
 ● Dumbbell Clean

●Dumbbell Leg Split

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 BARBELL
WORKO
UT
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 ● Standing barbell curl

●Military press
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 ● E-Z Bar Curl

● Reverse-grip EZ
Bar Curl
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 ●  Shoulder Press
● Incline Barbell
Bench Press
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Leant-forward EZ Bar Curl
● Romanian Dead
Lift
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 TRAINING WITH
MEDICINE BALL
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 ●  Squat and Squeeze
● Medicine Ball
Presses
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 ● Squat and Toss

●  V-Ups
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 ● Medicine Ball Split
Lunge
● Medicine Ball
Squat and Swing
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 BAND
RESISTANCE
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● Resistance Band Standing
Shoulder Press ● Resistance Band
Standing Two Arms
Curls Anchor Exercise
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 ● Resistance Band Two Arms
Bent Over Rows Exercise ● Resistance band leg
press
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 WEIGHT MACHINE
RESISTANCE
TRAINING
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 ● Seated Overhead Press

● Seated Chest Press

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 ● Shoulder Lat Pull Down

● Chest Lat Pull Down

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 ● Cable Pull Down
● Underhand Seated
Row
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 ● Leg Press Calf Raise

● Seated Cable Row

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 ASSIGNMENT
❑ In preparation for the MIDTERM
EXAMINATION, study all the topics that
we discussed.
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 ❑
REFERENCES
How to Start Lifting Weights: A Beginner’s Guide. (2020, May 12). Healthline.
https://www.healthline.com/health/how-to-start-lifting-weights#weight-training-exercises
❑ Lane, E. (2018, August 8). 16 best exercises for bigger biceps. Men’s Health; Men’s Health.
https://www.menshealth.com/uk/building-muscle/a754655/16-best-exercises-for-bigger-arms/
❑ Gfycat. (n.d.). Top 30 Dynamic Warm Up GIFs | Find the best GIF on Gfycat. Gfycat.com. Retrieved March 29,
2021, from https://gfycat.com/discover/dynamic-warm-up-gifs
❑ What is resistance training? -. (2017). Trekeducation.org.
https://exercise.trekeducation.org/resistance-training/what-is-resistance-training/
❑ 10 reasons why men who lift weights make better humans | Deadlift, Dead lift workout, Barbell workout. (n.d.).
Pinterest. Retrieved March 29, 2021, from https://www.pinterest.ph/pin/527343437610402974/
❑ ProsourceFit. (n.d.). 8 Medicine Ball Exercises for Core Strength. ProsourceFit. Retrieved March 29, 2021, from
https://www.prosourcefit.com/blogs/news/8-medicine-ball-exercises-for-core-strength
❑ Strength Training at Home: Workouts With and Without Equipment. (2019, September 5). Healthline.
https://www.healthline.com/health/exercise-fitness/strength-training-at-home#getting-started
❑ Resistance Band Standing Crunch Exercise #resistance_band_exercises #resistance_band_workout #Ba… |
Resistance band, Resistance band exercises, Gym resistance bands. (n.d.). Pinterest. Retrieved March 29,
2021, from https://www.pinterest.ph/pin/460282024412609794/
❑ Pump Your Back and Arms With the Cable Row Exercise. (n.d.). Verywell Fit. Retrieved March 29, 2021, from
https://www.verywellfit.com/how-to-do-the-cable-row-3498605
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❑ Health, M. (2018, April 18). The 10 Best Dumbbell Exercises. Men’s Health; Men’s Health.
https://www.menshealth.com/uk/building-muscle/a755117/the-10-best-dumbbell-exercises/
❑ Stretches to Help You Get Loose. (n.d.). WebMD. Retrieved March 29, 2021, from
https://www.webmd.com/fitness-exercise/ss/slideshow-stretches-to-get-loose#:~:text=Sit%20on%20the%20floor
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