P.E Week 1

Strength Training
After going through this lesson, you are expected to:

• assess physical activity, exercise and eating habits;
PE10PF-Ia-h-39
• engage in moderate to vigorous physical activities for
at least 60 minutes a day in and out of school PE10PF-Ib-
h-45; and
• express a sense of purpose and belongingness by
participating in physical related community services and
programs PE10PF-Ib-h-48
A.STRENGTH TRAINING
Strength training specializes in the inducement of muscular contraction
through the use of free weights, weight machines, and resistance bands
which builds the strength, size of skeletal muscles, and anaerobic
endurance. It strengthens and increases the amount of muscle mass in
the body by making the muscles work harder than they're used to. It
improves overall health and well-being because the bones, muscles,
tendons, and ligaments are strengthened and toughened. It also
increases metabolism, improves cardiac function, and elevates good
cholesterol.
There are two terms concerning strength exercises:
Repetition and sets
A rep (repetition) is one full movement

from the starting point to finish .
A set is a group of repetitions .

Benefits of the Weight-Bearing Strength Training
Exercises With a good strength training program, a
learner will:
1.have an increase in muscle strength;
2. strengthen tendons and ligaments;
3. improve in a range of motion joints;
4. have a reduction of body fat and increase in lean
muscle mass;
5. potentially improve his/her blood pressure levels;
6. gain positive changes in levels of blood cholesterol;
7. gain an improvement in glucose tolerance and insulin
sensitivity; and
8. gain overall strength, balance, and functional ability.
Precautionary measures
Even if we are so concentrated on developing a healthy
and active lifestyle, we still need to consider our
safety. So, bear in mind the following precautionary
measures:
1.Before engaging yourself in the activity, warm up first through

walking. After doing the exercise, cool down for five to ten minutes
through stretching.
2. Align the 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
lightweight, then concentrate on slow-smooth lifts and equally control
descents while isolating a muscle group.
3. To be in control is to work at the right tempo. Take three counts

while lowering weight and hold, then count three again while raising it
to the starting position.
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.
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 48 hours to recover before the next strength training session.
THE FIVE BASIC STRENGTH TRAINING EXERCISES
1. Push-ups- Regular push-ups are prescribed to most
people. However, for some who have health concerns,
newbies, and even females, they may start with knee
push-ups. Regular push-ups are performed with the body
forming a straight line from the heels. The body is
lowered until the chest is approximately one fist off
the ground. The body is then pushed off the ground to
return to its original position.
2. Superman- From prone lying position, lift both arms and legs. Try not
to bend the legs; then lower arms and legs without relaxing the ground.
3. Crunches- From the supine lying position while legs are bent with
arms touching the ears, lift the head and shoulders with the shoulder
blades lifting off completely from the ground. Return to the original
position while keeping the head elevated off the ground.
4. Side crunches- Starting with legs together and bent, lie on one side.
Extend the arm close to the ground 30-45 degrees from the body as
support or balance. Position the other arm across the chest or have it
float in front of it. Lift the shoulder closer to the ground while legs and
the chest slightly face upward. Return to the original position without
letting the shoulder touch the ground.
5. Squats- From an upright position with arms and hands crossed in front
of the chest or up, squat lower until the thighs are parallel to the
ground. The chest and butt must be pushed out and the knee must not
thrust forward beyond the toes. Return to the original position, keeping
both legs and slightly
C. FOOD REQUIREMENTS
The way we eat when we were children may strongly affect our eating
behavior as adults. When we repeat this behavior over many years, it
becomes a habit. Eating proper food and proper exercise should go hand
in hand to achieve a healthy and active lifestyle. Every year, many people
check their general level of physical fitness. Some people choose to
focus on increasing physical activity while others choose to begin eating
healthy and nutritious food. A combination of good exercise routine and
consistent intake of a balanced diet can help achieve a well-rounded
health and fitness level.
Food and Nutrients
There are different dietary and nutritional requirements for each

method used to increase levels of general fitness. The food that you eat
serves as fuel for your various activities. Every year many people check
on their general levels of fitness. A combination of good exercise routine
and consistent healthy food intake can help someone achieve a well-
rounded health and fitness program.
WATER
- During exercise, evaporation is usually the primary
mechanism of heat dissipation. The temperature rises
rapidly if the body cannot adequately evaporate sweat
from the skin’s surface. Continuous sweating might lead
to losing valuable fluids from the reservoir within the
body. The rate is being related to exercise intensity,
individual differences, environmental conditions,
acclimatization state, clothing, and baseline hydration
status.
CARBOHYDRATES
- The majority of your diet must consist of healthy, natural
carbohydrates. These should not come from sugar (even
though sugar is packed with carbohydrates). Get your
carbohydrates from natural sources such as rice and
whole grains.
PROTEIN
- Protein is very important if you add strength training to your aerobic
routine. You need to consider protein to be an integral part of your diet.
The amino acids that makeup proteins are the small amount of acid that
makes every biological function of your body possible. For those trying
to lose weight, diets high in protein and fiber are very likely to limit
cravings and make you feel full faster and longer.
FRUITS and VEGETABLES
- Make your plate filled with fruits and vegetables. Dark
green, red, orange vegetables, have high levels of
nutrients such as vitamin C, calcium, and fiber. Adding
spinach or romaine lettuce and tomato to your sandwich
is the easiest way to get more veggies in your meal
Strength Training
Strength Training

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Strength Training

After going through this lesson, you are expected to:

Repetition and sets

A rep (repetition) is one full movement

A set is a group of repetitions .

1.Before engaging yourself in the activity, warm up first through

3. To be in control is to work at the right tempo. Take three counts

There are different dietary and nutritional requirements for each

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