harmful, but they are important.

Muscles grow stronger as

PHYSICAL EDUCATION the tears knit hours to recover before the next strength

LESSON 2: STRENGTH TRAINING

A. STRENGTH TRAINING - specializes in the inducement of
training session. Always give the muscles at least 48 hours
muscular contraction through the use of free weights,
to recover before the next strength training session.
weight machines, and resistance bands which builds the
strength, size of skeletal muscles, and anaerobic B. THE FIVE BASIC STRENGTH TRAINING EXERCISES
endurance. It strengthens and increases the amount of
muscle mass in the body by making the muscles work 1. Push-ups- Regular push-ups are prescribed to most
harder than they're used to. It improves overall health and people. However, for some who have health concerns,
well-being because the bones, muscles, tendons, and newbies, and even females, they may start with knee push-
ligaments are strengthened and toughened. It also ups. Regular push-ups are performed with the body
increases metabolism, improves cardiac function, and forming a straight line from the heels. The body is lowered
elevates good cholesterol. until the chest is approximately one fist off the ground. The
body is then pushed off the ground to return to its original
Strength training is most commonly seen as a weight- position.
bearing activity. There are two terms concerning strength
exercises: Repetition and Sets. 2. Superman- From prone lying position, lift both arms and
1. Rep (repetition) is one full movement from the legs. Try not to bend the legs; then lower arms and legs
starting point to finish. without relaxing the ground.
2. Set is a group of repetitions.
3. Crunches- From the supine lying position while legs are
bent with arms touching the ears, lift the head and
Precautionary measures Even if we are so concentrated on shoulders with the shoulder blades lifting off completely
developing a healthy and active lifestyle, we still need to from the ground. Return to the original position while
consider our safety. So, bear in mind the following keeping the head elevated off the ground.
precautionary measures:
4. Side crunches - Starting with legs together and bent, lie
1. Before engaging yourself in the activity, warm up first on one side. Extend the arm close to the ground 30-45
through walking. After doing the exercise, cool down for degrees from the body as support or balance. Position the
five to ten minutes through stretching. other arm across the chest or have it float in front of it. Lift
2. Align the body correctly and move smoothly through the shoulder closer to the ground while legs and the chest
each exercise. Focus on form, not weight. Poor form can slightly face upward. Return to the original position
cause injuries and slow gains. When learning a strength without letting the shoulder touch the ground.
training routine, start with no weight, or very lightweight, 5. Squats- From an upright position with arms and hands
then concentrate on slow-smooth lifts and equally control crossed in front of the chest or up, squat lower until the
descents while isolating a muscle group. thighs are parallel to the ground. The chest and butt must
3. To be in control is to work at the right tempo. Take three be pushed out and the knee must not thrust forward
counts while lowering weight and hold, then count three beyond the toes. Return to the original position, keeping
again while raising it to the starting position. both legs and slightly.

4. Pay attention to your breathing during workouts. Exhale C. FOOD REQUIREMENTS

while working against resistance by lifting, pushing, or The way we eat when we were children may strongly affect
pulling and inhale at every release. our eating behavior as adults. When we repeat this
5. Keep challenging muscles by slowly increasing weight or behavior over many years, it becomes a habit. Eating
resistance. The right weight differs depending on the proper food and proper exercise should go hand in hand to
exercise. achieve a healthy and active lifestyle. Every year, many
people check their general level of physical fitness. Some
6. Stick with the routine. Working all the major muscles of people choose to focus on increasing physical activity while
the body two or three times a week is ideal. others choose to begin eating healthy and nutritious food.
A combination of good exercise routine and consistent
7. Give time for muscles to recover too. Strength training
intake of a balanced diet can help achieve a well-rounded
causes tiny tears in muscle tissue. These tears aren't
health and fitness level.
Food and Nutrients consumed in the proper amounts. A healthy eating plan
should still be observed.
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. ADDED SUGAR - Fruits are naturally sweet not like cookies,
Every year many people check on their general levels of snack cakes, and brownies, which have added sugar to
fitness. A combination of good exercise routine and make them taste better. Sugar adds calories but has no
consistent healthy food intake can help someone achieve a nutrients, so you need to have less intake or consumption
well-rounded health and fitness program. of it.

WATER - During exercise, evaporation is usually the primary SOLID FATS - Fat helps your body grow and develop. It is a
mechanism of heat dissipation. The temperature rises source of energy, and it even keeps your skin and hair
rapidly if the body cannot adequately evaporate sweat healthy. But some fats are better for you than others. Solid
from the skin’s surface. Continuous sweating might lead to fats are fats that are solid at room temperature, like butter,
losing valuable fluids from the reservoir within the body. stick margarine, shortening, and lard. They often contain
The rate is being related to exercise intensity, individual saturated trans-fat, which is high in calories and not
differences, environmental conditions, acclimatization healthy for the heart so be easy on cakes, cookies, pizza,
state, clothing, and baseline hydration status. and fries which often have a lot of solid fat.

CARBOHYDRATES - The majority of your diet must consist SODIUM - Your body needs a small amount of sodium. But,
of healthy, natural carbohydrates. These should not come consuming too much of this can raise your blood pressure,
from sugar (even though sugar is packed with which is unhealthy for your heart and your body in general.
carbohydrates). Get your carbohydrates from natural Processed foods, like those that are canned, frozen, or
sources such as rice and whole grains. packaged, often have a lot of salt. Try to use less than one
teaspoon of salt in preparing food when cooking.
PROTEIN - Protein is very important if you add strength
training to your aerobic routine. You need to consider Skipping meals may lead to weight gain. Follow these tips
protein to be an integral part of your diet. The amino acids to maintain a healthy weight.
that makeup proteins are the small amount of acid that
1. Eat breakfast every day. It gets your body going. You can
makes every biological function of your body possible. For
even grab something on the go, like a piece of fruit and a
those trying to lose weight, diets high in protein and fiber
slice of whole-grain bread. It also helps you concentrate on
are very likely to limit cravings and make you feel full faster
your studies or even enables you to focus on your work
and longer.
brought about by the power of taking regular breakfast.
FRUITS and VEGETABLES - Make your plate filled with fruits
2. Pack your lunch. Aside from being economical, if you
and vegetables. Dark green, red, orange vegetables, have
pack your lunch, you can control the portions and can
high levels of nutrients such as vitamin C, calcium, and
ensure a healthy meal since you prepare it.
fiber. Adding spinach or romaine lettuce and tomato to
your sandwich is the easiest way to get more veggies in 3. Eat healthy snacks and try not to skip meals. If you can
your meal. bring your snack, then do so. Eat boiled bananas, camote,
and the like instead of taking junk food.
GRAINS - Choose whole grains, like wholewheat bread,
brown rice, and oatmeal. It is also best to consume them 4. Take dinner with your family. When you eat with your
with fruits. family, you are more likely to eat a healthy meal, and you
can take the time to catch up with each other.
DAIRY - If you are trying to build strong bones, drink fat-
free, or low-fat milk products. In some cases, when you 5. Be involved in grocery shopping and meal planning at
cannot digest lactose, there are alternatives that you can home. If you’re involved, you can make sure meals are
have like soy or rice milk and low-fat yogurt instead. healthy and taste good. Share your knowledge with your
parents while picking up your groceries and strengthen
PIZZA, CANDY, and FAST FOOD - You don’t need to deprive
your bonding, too.
yourself of eating these items. Eating less of them may help
you maintain a healthy weight. Pizza, candy, fast food, and Proper Nutrition for Exercise
sodas have a lot of added sugar, solid fats, and sodium
which could be beneficial at some point especially when
Nutrition is the health branch of health science that
emphasizes the importance of food for growth and The frequency (number of sessions in a week) of an
development, as well as in lowering the chances of exercise program depends on the current fitness level of a
acquiring diseases and illnesses. Proper nutrition depends person and the type of activity performed. It is important
on the mix of food with varied nutrients that we need to to provide rest days to allow the body to recover.
consume every day. Having too much or too little of these
The intensity (difficulty level of the exercise or work
nutrients can lead
demand) of an exercise, refers to the difficulty level of the

workout. It is important to set a workload that is more

to disorders, so keep principles of nutrition like adequacy, challenging than what one is used to.
balance, and variety. Nutrients are important food
substances that help our body function properly. They The time or duration (duration or distance covered in an
provide energy and facilitate the growth and repair of cells. exercise session) of an exercise session is influenced by the
intensity and the type of activity performed. An exercise
that is performed at a high-intensity level cannot be
Macronutrients such as carbohydrates, fats, proteins, and sustained for a long period time. Furthermore, a stretching
program usually takes a shorter period to complete as
water are mandatory intake by the body in large amounts.
compared to a resistance training program.
Micronutrients such as vitamins and minerals are only
needed in very little amounts. They all aid our bodies to Lastly, the Type (mode of exercise or activity) of activity is
produce enzymes, hormones, and other substances critical influenced by the fitness goal and the current fitness level.
to growth and development. The program should be designed to produce the best
activity that will specifically address the fitness goal. For
instance, an individual who wants to develop his or her
endurance to swim 2 kilometers should choose swimming
as his or her main activity though there are strategies to
achieve this goal. There is no single exercise for a specific
goal, but one can choose from various alternatives or
activities that will provide enjoyment to him/ her. This is
where the art and science of exercise prescription come
into play.

Heart Rate
The heart rate is an indicator of the level of participation in
physical activity. The intensity of activity is measured by the
percentage of the maximum heart rate (maxHR) during
exercise, which means the maximum number of times the
heart contracts in one minute. An easy formula to
determine your maximum heart rate, based on your age, is
called the Maximum Heart Rate (MaxHR).
D. FITT PRINCIPLE
The FITT Principle is an acronym for Prediction Equation:
Frequency MaxHR FORMULA = 220 - your age
Intensity
Time However, this only gives you an estimate, as the maximum
Type heart rate varies for different people. The aging factor
These are the key factors in designing an exercise program affects this formula and maxHR decreases as one gets
that will address the current fitness level; provide means to older. A more accurate measure of heart rate is known as
overload the body; and trigger positive adaptations. These the maximal stress test (VO2, max).
variables can be modified occasionally to consistently
challenge the body to become stronger. It is important to This test makes use of a treadmill or exercise bike. Another
remember that increasing the workload should be done accurate way to measure the heart rate is through a heart
one variable at a time to prevent chronic injuries or rate monitor that uses either watch or chest strap attached
overtraining. The proposed recommendations should be with a device that measures one's heart rate and calculates
observed to reduce the likelihood of injury and encourage its percentage against your maxHR.
the adoption of an active lifestyle.
Rate of Perceived Exertion The Rate of Perceived Exertion Benefits of Strength Training
(RPE) can measure exercise intensity and can be combined
with the Prediction Equation. A number is assigned to • Increases lean muscle mass (or prevention of its loss) –
coincide with the subjective feelings of exercise exertion Continuous strength training will help tone your muscles
(from 1 to 10). Based on the given number (RPE), there is because of its repetitive action or contraction of the muscle
an assigned ratio scale. The higher the number given by the • Increases bone density and reduced risk of osteoporosis-
exerciser, the higher the level of exertion is. To use this As we age, our bone density changes and our bone
text, the exerciser is tasked to determine the approximate becomes more brittle so strength training can help reduce
level of his/her exertion between 1 and 10. the risk of osteoporosis which is the main problem of older
people.
• Increases muscle strength to make everyday activities
easier- The muscle gets immune with the strength being
exerted and it will help you accomplish harder work easily
and with ease.
• Lowers risk of injury (by allowing the muscles to better
support the joints). Exercising the joint to achieve its
maximum range could be attained through strength
training. As a result, the individual can accomplish more
tasks.

Use your resourcefulness in doing the next activity. You

need plastic bottles, water, sand, pebbles, or soil. Filling the
If the student gives a number of 5, for example, he/she bottles with water, sand, or pebbles is a good substitute for
garners an exertion level of 5, which means that he/she dumbbells.
would more or less, be at his/her 50% personal maxHR.
This value can then be compared to the Prediction Reminder:
Equation, which is based on the student's age. A simple 1. Make sure to undergo warm-up exercises first to
way of determining the maxHR is through this formula. condition yourself in doing the suggested activity.
2. Perform in a wide space and make sure you are wearing
comfortable fitness attire.
3. Hydrate yourself.
4. Have someone observe you (any member of the family)
while performing to get instructions relating to execution,
safety, and security.

FITT PRINCIPLE
Exercise is an activity that stimulates the body to adapt and
become stronger. The stimulus has to be appropriate to
derive health benefits. If the stimulus is too light, the body
will not adapt, and if it is too hard, it may cause some
injuries. The exercise program should be designed to fit the
current health condition of the individual and it should be
interesting. The FITT Principle is a helpful guide in designing
a personalized fitness program.

Lifting weights is as important as those exercises using

one’s body weight for resistance or resistance bands. This
type of exercise increases lean muscle mass which is
particularly important for weight loss sine lean muscles
burn more calories than other types of tissues. When you
drop pounds, you can also lose muscle, so it's important to
do resistance training to keep that muscle mass especially
for those learners whose BMI falls under obese,
overweight, and underweight. This is all part of improving
and maintaining one’s Body Mass Index (BMI).