Scribd Logo
Upload

Welcome to Scribd!

  • 32 views

    Strength Training Exercises

    Uploaded by

    Vince Mesina
    The document provides information on strength training exercises without weights. It outlines the FITT principle of frequency, intensity, time and type as keys to exercise. It then provides a novice strength training routine consisting of 8 exercises targeting the abs, chest, and lower body including twisting crunches, leg raises, decline pushups, walking lunges, side lunges, triceps dips, squats, and glute lifts, with repetition and set recommendations for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    Strength Training Exercises

    Uploaded by

    Vince Mesina
    32 views7 pages
    The document provides information on strength training exercises without weights. It outlines the FITT principle of frequency, intensity, time and type as keys to exercise. It then provides a novice strength training routine consisting of 8 exercises targeting the abs, chest, and lower body including twisting crunches, leg raises, decline pushups, walking lunges, side lunges, triceps dips, squats, and glute lifts, with repetition and set recommendations for each exercise.

    Original Description:

    1 1 1 1

    Original Title

    1

    Copyright

    © © All Rights Reserved

    Available Formats

    PPTX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides information on strength training exercises without weights. It outlines the FITT principle of frequency, intensity, time and type as keys to exercise. It then provides a novice strength training routine consisting of 8 exercises targeting the abs, chest, and lower body including twisting crunches, leg raises, decline pushups, walking lunges, side lunges, triceps dips, squats, and glute lifts, with repetition and set recommendations for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    32 views7 pages

    Strength Training Exercises

    Uploaded by

    Vince Mesina
    The document provides information on strength training exercises without weights. It outlines the FITT principle of frequency, intensity, time and type as keys to exercise. It then provides a novice strength training routine consisting of 8 exercises targeting the abs, chest, and lower body including twisting crunches, leg raises, decline pushups, walking lunges, side lunges, triceps dips, squats, and glute lifts, with repetition and set recommendations for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 7

    STRENGTH TRAINING EXERCISES

    Healthy practices are the important keys to


    promote societal fitness. Many people are not
    happy with their weight and have no idea on
    how to change bad health habits.

    “The purpose of training is to tighten up the


    slack, toughen the body, and polish the spirit.”
    – Morihel Ueshiba
    FITT Principle that is composed of the fol owing:

    a. Frequency refers to how often you involve yourself in regular physical activity or exercise.
    b. Intensity refers to how hard you should exercise or the level of difficulty of your physical activity.
    c. Time refers to how long you should engage in a specific physical activity.
    d. Type refers to the kind of exercise or physical activity you should engage in.
    STRENGTH TRAINING WITHOUT WEIGHTS
    The Novice Challenge (for abs, chest muscles,
    lower body strength)

    1. Twisting Crunches
    *16 counts, 1 set, alternate legs

    2. Leg raises
    *16 counts, 1 set, up-down
    3. Decline Push-Up
    *as many as you can in 10 counts,
    1 set

    4. Walking Lunge
    *16 counts, 2 sets,
    alternately
    5. Side Lunge
    *32 counts, 2 sets, alternately

    6. Triceps Dip
    *as many as you can in
    10 counts
    7. Squat
    *16 counts, 2 sets

    8. Glute Lift
    *16 counts, 2 sets
    Needs Improvement
    Excellent Level Very Good Level Satisfactory Level
    Criteria Level
    100 91-99 81-90
    60-80
    Mastery of routine All group members Group members Group members have Group members
    maintain maintain difficulty but seldom maintain
    concentration and concentration and maintains concentration and
    focus throughout the focus during the concentration and focus during the
    performance. performance. focus during the performance.
    Members are not performance.
    distracted by each
    other or the audience.
    Intensity of Movements are Most of the Few modifications No modifications were
    movements intense movements are intense were demonstrated. demonstrated,
    consistently off the
    beat
    Timing and The group performs The group performs The group performs The group seldom
    Coordination the same movements the same movements the same movements performs the same
    all of the time. It is most of the time. It is most of the time. It movements at the
    very apparent they apparent they have appears the group did same time. It appears
    have rehearsed. rehearsed. spend time rehearsing. the group did not
    spend much time
    rehearsing.
    Desired Objectives The beginning and the The routine does not
    The routine contains a The routine contains 2 ending of the routine contain a visible
    visible beginning, of the 3 separate parts. are the same. beginning, middle and
    middle and end. ending.

    You might also like