GENERAL FLAVIANO YENGKO SHS

PHYSICAL EDUCATION 3 HOPE

MODULE 5 LESSON 1

FOR WEEK 15

BY: SALVADOR DOMONA

(MELC) MOST ESSENTIAL LREARNING COMPETENCIES

Participates in an organized event that addresses health/fitness issues and concern

What I need to know?

Most of us know that getting enough exercise in our lives is important for our health, but
we may not know exactly how to get started or what kind of exercise is recommended.
There are different forms of exercise, and each has its own unique benefits to our health
and our quality of life. The primary types of exercise are aerobic, strength, and flexibility
training. They each have their own benefits, and they are all important when it comes to
staying healthy for as long as possible. This guide will focus on strength training, which is
often neglected when it comes to our exercise routines. Many people think that strength
training is only important when you are young, that it is only for men, or that you
should only do it when you are trying to bulk up your muscles, but that simply isn’t true.
All people can benefit from strength training at any age, and it is easier to start than you
think (Figure 1). This guide will help you to understand why strength training is
important and beneficial, give you basic guidelines on what exercises to do, and give you
ideas on how to make it practical in your everyday life.

ACTIVITY A

QUESTION: What is strength training & its importance?

Note: Your answer will be on a separate sheet of paper, either 1 whole yellow pad or 1
whole bond paper, to be attached in module when submitted.

What I know?
Strength training is a type of exercise that improves muscular fitness through the
use of resistance to the muscle. It involves activities that make your muscles do
more work than they usually do. In other words, they are activities that overload
the muscles. An exercise counts as strength training if it involves a medium- to
high-level effort and if it works major muscle groups of the body.

ACTIVITY B
 QUESTION: Describe strength training?

Note: Your answer will be on a separate sheet of paper, either 1 whole yellow pad or 1 whole
bond paper, to be attached in module when submitted

WHATS IN?
HOW PEOPLE CAN BENEFIT FROM STRENGTH TRAINING
There are several benefits that strength training can provide in our lives. Here are some
of the most important ones:
1. Muscle mass. As we age, we lose muscle mass. Strength training can help you
maintain and fight against the loss of muscle mass.
2. Osteoporosis. Strength training can help prevent osteoporosis by increasing bone
mass and bone strength.
3. Arthritis. Strength training can reduce pain and disability associated with arthritis
and slow or reverse bone mass loss in arthritis.
4. Heart disease. Strength training can decrease the risk of heart disease by improving
cholesterol and lowering blood pressure. It also decreases the stress placed on the
heart when lifting or moving objects.
5. Overweight/obesity. Strength training can help to lower body fat levels or
improve body composition. It can also help us maintain muscle mass during
weight-loss efforts.
6. Daily activities. Regular strength training lowers the risk of having limitations in
daily activities due to a lack of muscular fitness. These daily activities might include
carrying children or groceries, climbing up and down stairs, moving furniture or
heavy boxes, engaging in sporting activities or hiking, and even standing for long
periods of time.
7. Blood sugar. Strength training can improve blood sugar levels and improve the
use of insulin in the body.
8. Psychological stress. Strength training on a regular basis may reduce the symptoms
associated with depression and anxiety and may also help reduce fatigue. It can
also contribute to improved self-esteem.
9. Brain. Strength training can improve memory and thinking skills

WAYS TO DO STRENGTH TRAINING

There are many ways to accomplish strength training. The primary methods used are:
1. Machines with weights and cables
2. Bands, tubes, medicine balls, and other portable tool
3. Body weight
No strength training method is better than another. The most important principle is to
challenge the muscles to do more work than they normally do. You do not have to stick
with only one method of strength training. You can mix up the methods you use each
time you work out or even mix up the methods within one particular workout. You
have as many options as you would like. The method(s) you decide on for strength
training may depend on personal preference, access and availability, convenience, or
comfort level with the different methods. It is important to choose methods that are safe
and practical for you. Machine-based exercises are generally safer for beginners than free
weights because machines are more stable and rely less on coordination and balance. As
your muscular fitness improves, free weights can be added to your fitness routines
can be added to your fitness routines. Strength training should target the major muscle
groups: chest, back, legs, shoulders, biceps, triceps, and the trunk/core . It is
recommended that you vary your exercises in such a way that you do some that use
multiple muscles at one time and some that isolate specific muscles individually.
Complete body training of all muscle groups helps to reduce muscular imbalances that
can lead to injury.
For each exercise:
1. Use proper form and technique (be sure that you are in the correct stance or have
the right settings on the machine
2. Use controlled movements (do not swing weights or use momentum to lift
weights or your body weight).
3. Use the full range of motion of the joint (do not stop short of the beginning or
ending point of the exercise movement).
4. Use proper breathing techniques (exhale during the exertion portion of the
repetition)

RECOMMENDATIONS FOR HOW TO STRENGTH TRAIN

The focus in this guide is for adults who want general strength training recommendations
to improve overall muscular fitness. The recommendations here are not for advanced
strength training plans. The recommendations provided here are appropriate for men
and women of all ages. Older persons should begin with lighter resistance and a greater
number of repetitions until muscular conditioning improves, then increase resistance and
follow the typical recommendations provided.
Number of Repetitions
Repetitions or reps refers to the number of times you perform the exercise.

To emphasize muscular strength and size:

1. Do 8–12 reps per set that produces muscular fatigue (to the point where another
repetition would be difficult to do without help).
2. Take 2–3 minutes of rest in between sets.

To emphasize muscular endurance:

1. Do 15–20 reps per set that produces muscular fatigue.
2. Take 1–2 minutes of rest in between sets.
3. Do no more than 2 sets per exercise.
Number of Sets
A set is a fixed number of repetitions. For example, you might do 2 sets of 15 reps each,
with 2 minutes of rest in between sets. Most people benefit from 2–4 sets of exercises per
muscle group. For beginners and/or older individuals, 1 set per muscle group can be
beneficial to get started. One exercise can be used for the 2–4 sets or several different
exercises, whatever is preferred. Gradually increasing the amount of resistance over time
is ideal to strengthen muscles.

Number of Days Per Week

1. Strength training of each muscle group is recommended two to three times per
week.
2. Whole body workout sessions, so that all muscles are trained, are recommended
at least two times per week.
3. Forty-eight to 72 hours of rest time in between training sessions is recommended.

Improvements gained through strength training reverse quickly when you stop strength
training; therefore, staying consistent with these routines is critical. Generally, the more
advanced you are, the greater number of sets required to challenge the muscles

Preventing Injury
1. Warm-up: Begin each exercise of a new muscle group with a lighter resistance and
higher number of repetitions.
2. Stretching: Stretch any muscle worked at the end of the exercise session. Generally,
you will need to stretch every major muscle group at the end if you have
completed a full body workout as recommended here.
3. Gradual progression of volume and intensity: Increase slowly over time the
amount of resistance and the number of sets.
4. Choose appropriate exercises: If you are working out alone without a partner,
avoid exercises in which you might need help from a partner. If you do have a
partner, you can ask them to “spot” you. As you perform the exercise, your
partner will watch to see if you need help lifting a weight and will help you if
needed.
5. Use equipment properly: Ask for help if you do not know how to use equipment
or are not sure of the proper settings. Avoid equipment you do not know how to
use.
6. Use correct form and technique for each exercise.
7. Listen to your body: Stop if you feel pain or anything that does not feel right.
TIPS FOR OVERCOMING BARRIERS AND INCORPORATING STRENGTH TRAINING
IN YOUR LIFE

1. Find a partner to work out with.

2. Attend a group fitness class that emphasizes strength training.
3. Make the exercises accessible and fun.
4. Choose exercises that are convenient and practical in your environment.
5. Break up your workout into segments throughout the day if you are at home. It
does not have to be done all at one time.
6. Do your exercises at home during your favorite television shows.
7. Schedule your exercise sessions in your day just like you would any other
important appointment.
8. Pack your gym clothes ahead of time and have them ready to go when you start
your day.

BEFORE GETTING STARTED

Speak with your doctor to make sure that you do not have any medical conditions that
would limit your ability to engage in strength training. Strength training may not be
recommended if you experience chest pain, lose your balance due to dizziness, or have
specific medical conditions. You may also need to modify the types of exercises you do if
you have a bone or joint problem that could be aggravated or worsened by certain types
of exercises. If you are cleared for exercise by your doctor but experience pain or
discomfort during exercise, you should stop the exercise and talk with your doctor.

There are five basic moves: squat, hinge, push, pull, and core work. There are many
variations of each of those movements, but for beginners, I tend to gravitate toward a
bodyweight squat, glute bridges, push-ups (on an incline if needed), inverted rows, and
planks.”

Examples of strength exercises include:

Lifting weights. Using resistance bands. Using your body weight for resistance, by doing
push-ups, pull-ups, crunches, leg squats or push-ups against a wall. Using weight machines
at a gym
WHAT I HAVE LEARNED?
ACTIVITY C

DATE TYPE OF TIME MINUTES OF REMARKS

STRENTH ACTIVITY
EXERCISE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SAT
SUN

Note: Your answer will be on a separate sheet of paper, either 1 whole yellow pad or 1
whole bond paper, to be attached in module when submitted

ACTIVITY D

QUESTION: Discuss the 5 basic training exercise.

Note: Your answer will be on a separate sheet of paper, either 1 whole yellow pad or 1
whole bond paper, to be attached in module when submitted

ACTIVITY E

QUESTION: What are the tips for overcoming barriers and incorporating strength training
in your life ? discuss

Note: Your answer will be on a separate sheet of paper, either 1 whole yellow pad or 1 whole
bond paper, to be attached in module when submitted
SOURCES:

1. Anderson-Hanley, C., J.P. Nimon, and S.C. Westen. 2010. Cognitive health
benefits of strengthening exercise for community-dwelling older adults. Journal
of Clinical and Experimental Neuropsychology, 32, 996–1001. doi:
10.1080/13803391003662702
2. Garber, C.E., B. Blissmer, M.R. Deschenes, B.A. Franklin, M.J. Lamonte, I.M.
Lee, D.C. Nieman, and D.P. Swain. 2011. Quantity and quality of exercise for
developing and maintaining cardiorespiratory, musculoskeletal, and
neuromotor fitness in apparently healthy adults: Guidance for prescribing
exercise. Medicine & Science in Sports & Exercise, 43, 1334–1359. doi: 10.1249/
MSS.0b013e318213fefb
3. O’Connor, P.J., M.P. Herring, and A. Caravalho. 2010. Mental health benefits
of strength training in adults. American Journal of Lifestyle Medicine, 45, 377–
396. doi: 10.1177/1559827610368771
4. Page, P. 2012. Current concepts in muscle stretching for exercise and
rehabilitation. International Journal of Physical Therapy, 7, 109–119. Retrieved
from https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC3273886/
5. United States Department of Health and Human Services. 2008. 2008 physical
activity guidelines for Americans. Retrieved from https://health.gov/
paguidelines/pdf/paguide.pdf