Q1-P e - Notes

PHYSICAL EDUCATION
Quarter 1
LESSON 1 - 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.
Strength training is most commonly seen as a weight-bearing activity. 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. The most basic training design is to have anywhere
between 6 and 15 reps in a set and performing 3 sets. Some people will go
for 6 to 9 reps, some will go for 9-12 and some will go for 12-15 reps in a set.
These numbers are for upper body strength training. The lover body reps
must be anywhere between 15-25 reps also with an approximate of three
sets.
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
GRAINS - Choose whole grains, like wholewheat bread, brown rice, and
oatmeal. It is also
best to consume them with fruits.

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PHYSICAL EDUCATION

LESSON 1 - STRENGTH TRAINING

Strength training specializes in the inducement of muscular contraction

Strength training is most commonly seen as a weight-bearing activity. There

Benefits of the Weight-Bearing Strength Training Exercises

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

THE FIVE BASIC STRENGTH TRAINING EXERCISES

Food and Nutrients

WATER - During exercise, evaporation is usually the primary mechanism of

CARBOHYDRATES - The majority of your diet must consist of healthy, natural

PROTEIN - Protein is very important if you add strength training to your

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