Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 2-2NDSEM-2020-2021

COLLEGE OF TEACHER EDUCATION

Bayombong Campus

DEGREE All Programs COURSE NO. PATHF 2

PROGRAM
SPECIALIZATION Mandated COURSE TITLE Physical Activities Towards Health and Fitness
2
YEAR LEVEL All TIME FRAME 2 Hrs. WK NO. 13–17 IM NO. 4

I. UNIT TITLE
Unit IV: STRENGTH EXERCISE

II. LESSON TITLE

Lesson 1. Introduction to Strength Exercise
Lesson 2. Contraindicated Exercise
Lesson 3. Strength Training Program

III. LESSON OVERVIEW

This unit encompasses the phases and principles of exercise program. It gives emphasis on
proper execution of the principles of exercise as applied in strength exercise.

IV. DESIRED LEARNING OUTCOMES

At the end of the lesson, the students should be able to:

1. discuss the benefits of and safety precautions in strength exercise; and
2. create and perform a strength training program.

V. LESSON CONTENT

INTRODUCTION TO STRENGTH EXERCISE

Exercise is generally regarded as beneficial to one’s health and well-being. These are physical
activities that make the body fit for the demands on it. They are a set of body movements to
promote general fitness and are used to correct minor postural defects.

Exercises are an integral part of conditioning the body. Proper exercise helps to reduce tension
and to maintain good health. Exercises increase respiration and circulation of the blood. By
increasing the need for the oxygen, exercise makes you breathe more deeply and by contracting
the muscles, it helps push the blood to the heart.

Phases

1. Warm-up Exercise

It is sometimes called limbering up; it is the initial phase of any exercises program. It serves to
elevate the body temperature to prepare the muscles for any major activity. By warming up, the
muscles are provided with the sufficient amount of blood and oxygen supply so that they will
contract more efficiently. Athletes who directly engage in vigorous activity without warming up run
the risk of experiencing muscle cramps and spasm.

To prevent this, it is recommended that the individual must first go through the first stage – the
warm-up so that the muscles can slowly adapt to the demands of the activity. Warming up the
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NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 2-2NDSEM-2020-2021

muscles will only take around 5 to 10 minutes depending on the fitness level. In most cases, a good
indicator of an individual is already warmed up is the onset of sweating. Few examples of warm-up
activities are slow paced walking, jogging, and stationary bicycling.

2. Flexibility Exercise

It usually follows after the warm-up phase. Body flexibility is achieved by using the different
stretching approaches. These include ballistic, static, passive and proprioceptive neuro-muscular
facilitation stretching exercises.

Currently, the most acceptable and most effective stretching method is the static stretching
exercise. Each stretch is held for a period of time and performed in slow pace that allows the
muscles and other connective tissues surrounding the joint to stretch far enough to its full range.

In addition, the stretcher is the best judge to determine the extent of the stretch during an
exercise, thus the risk of muscle injury appears to be minimal.

3. Body of the Exercise (Strength and Endurance Exercises)

The body of the exercise includes both strength and endurance exercises. Strength
training/exercise includes calisthenics and the use of equipment. In calisthenics, the participant
uses his or her own weight to achieve the desired muscular strength and muscle form. In addition,
only a minimal space is required to execute the exercises. Basically, the body of exercise is the
most intense part of the exercise program.

The following are suggested exercises that develop the major muscles of the body:
CALISTHENICS EXERCISES TARGET MUSCLES
Abdominal Curl Rectus abdominis
Push-up Triceps and Pectorals
Abdominal Twist Internal & external oblique muscles
Chest up Latissimus dorsi, gluteus maximus, hamstring
WEIGHT TRAINING EXERCISES TARGET MUSCLES
Preacher Curl Biceps
Chest Fly Pectorals, deltoids, triceps, forearms
Pulldown Latissimus dorsi, triceps, forearms, rear
deltoids
Bench Press Pectorals, triceps, front deltoids, trapezius,
upper and lower back muscles
4. Cool-down Exercise
It serves to gradually taper off the body from the stress of exercises. It is as important as
warming up because it keeps the blood circulating properly around the body to prevent the
individual from experiencing some form of dizziness.
Cooling down creates a pressure against the veins of the circulatory system to permit the blood
flow in one direction going to the heart. Without cooling down, there is a possibility that the blood
will pool around the lower extremities, depriving the brain of blood and oxygen. Thus, some of those
who suddenly stop the vigorous activity experience dizziness or even pass out.

Benefits of Exercises
1. Exercise controls weight.
2. Exercise combats health conditions and diseases.
3. Exercise improves mood.
4. Exercise boosts energy.
5. Exercise promotes better sleep.
6. Exercise is a form of recreation.

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Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
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Principles

1. Overload. This principle refers to the observation that a body system must be exercised at a
level beyond which it is presently accustomed. A specific body system gradually adapts to this
overload until it reaches a state where adaptation is no longer observed. By and large, training
consists of systematically exposing selected physiological systems to intensities of work that
exceed those to which the system is already adapted.

2. Progression. The principle states that the amount and intensity of your exercise should be
increased gradually. It rejects ‘no pain, no gain theory’.

3. Specificity. It states that benefits associated with the training stimulus can only be achieved
when it duplicates the movements and energy systems involved in the exercise. In other words,
training effects are highly specific to the particular physiological systems overloaded, to the
particular muscles used, and more specifically to the particular muscle fibers recruited to
perform the work.

4. Individuality. No two individuals are exactly alike. People have different performances, fitness
attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and
social environments in their own unique way. It is essential that the exercise program caters to
these individual needs and preferences.

5. Recovery. It refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins. For instance, explosive-type activities which last for 5-10
seconds (such as 100 m track races) will require at least 2–3 minutes to completely restore the
utilized adenosine triphosphate (ATP) energy source in the muscle. Likewise, in an exercise
program, the body should be given time to rest in between training days to allow the muscles
and other physiological systems to recover from the immediate effects of training.

6. Reversibility. The principle simply states that if an individual stops to exercise, the body returns
to its initial level of fitness.

The F.I.T.T. Formula

There are four (4) factors that are important in determining how much physical activity is
enough.
1. Frequency. It refers to ‘how often’ you do the physical activity. Physical activity can only be
beneficial if done several days a week. The frequency depends on the fitness you want to
develop. Ex. lose fat (daily); develop strength (at least twice a week)
2. Intensity. It refers to ‘how hard’ you perform the physical activity. It is determined by the type of
activity you do and the fitness you want to develop. Ex. Amount of weight you lift is used to
determine intensity for building strength.
3. Time. It refers to ‘how long’ you do the physical activity. It depends on the type of activity and
the part of fitness you want to develop. Ex. To build cardiovascular fitness, you need to be
active continuously for about 15-30 minutes, depending on your fitness level.
4. Type. It refers to the type of activity you do to build a specific part of fitness or to gain a specific
benefit.

CONTRAINDICATED EXERCISES

Contraindicated exercises are those that carry higher risks to joint structure, soft tissue, or other
risks. Because the risks typically outweigh the benefits, these exercises are inappropriate for most
individuals. Of course, there is no such thing as a “one size fits all” approach as individuals have
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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 2-2NDSEM-2020-2021

variability in their fitness level, health history, joint mechanics, flexibility, and goals. There are a number
of exercises that are not appropriate but with just a slight modification injury risk can be significantly
reduced.

Issues most common in causing an exercise to be considered contraindicated (risky) include:

 Improper body alignment
 Locking of joints
 Rapid, jerky, & uncontrolled movements (ballistic)
 Hyperextension
 Excessive compression of structures

Identification of the above characteristics may be an appropriate reason to consider a safer

alternative exercise. Selecting a safer alternative, as well as being conscious of posture and alignment,
can help reduce the potential for an exercise to cause injury or be considered contraindicated.

One of the many benefits of research is that we learn to fine tune exercises, so that they are not
only effective, but also safe. Unfortunately, many exercise instructors do not update their knowledge;
they continue to teach outdated movements that are known as contraindicated exercises.

Similarly, many avid exercisers do not take the time to update their knowledge, either. A
contraindicated exercise is defined as “known to be risky.” It is deemed risky, because it weakens
vertebral discs, ligaments, and tendons that may be damaged at a later time or injured at the time of
performance. The most common area of the body that is abused is the spine. There are many
exercises, especially for the abdominal and lower back muscles, that damage discs by increasing
compression force on the spine at the time of the movement. Imagine that each of your fists is a
vertebra and that you put a sponge in between the fists and push your fists toward each other. The
pressure that you exert on the disc (the sponge) is compression force which, when repeated, can lead
to a cascade of events that results in intense pain.

The following are examples of contraindicated exercises followed by safe and effective

modifications:

1. Donkey: On your hands and knees. Kick one leg out behind you while you throw your head up-
both in a ballistic (sudden or bouncing) fashion.
Result: A lot of compression force on the cervical (neck) and lumbar (lower back) vertebrae.
Modification: Keep head stationary facing the floor, reach right arm forward and left leg back at the
same time, then switch sides.
Strengthens: Lower back.

2. Bent over row or flies without support: Standing, bent over about 45 degrees, holding
dumbbells or barbell and performing a rowing or flying motion with the arms.
Result: A lot of compression force on the lumbar vertebrae.
Modification: If there are no lower back issues and good core strength, then a modified supported
version is a good way to work up to an unsupported bent over row or fly. Use a bench for support. To
exercise your right arm, put your left hand and left knee on a bench. Your back should be flat and your
hand should be at the end of the bench with your wrist as straight as possible. If there are concerns for
low back issues or a weak core, then perform arm circles without weight and butterfly stretches.
Strengthens: Mid- and upper-back.

3. Windmills and cherry pickers: Standing, feet apart, touch left foot with right hand and then
touch right foot with left hand. Or, touch the ground between your feet several times, reaching back
farther each time, before coming up.
Result: A lot of compression force on the lumbar spine.
Modification: Stay standing, gently twist to each side, knees slightly bent.
Strengthens: External and internal obliques (at sides of abdomen).

4. Upright row to neck: Standing, using dumbbells or barbell, elbows out, hands at the front of
your thighs, pull hands up to chin.
Result: The bones in the shoulders rub against each other.
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Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 2-2NDSEM-2020-2021

Modification: Do a Dumbbell Side Raise (for general fitness population) or a High Pull (for training
an athlete who has good shoulder mobility).
Strengthens: Shoulders.

5. Deep knee bends: Standing and then squatting as low as you can go.
Result: Overstretching of knee ligaments.
Modification: Stop where your knees are at a right angle, 90 degrees, and your knees are over your
ankles.
Strengthens: Thighs and rear.

STRENGTH TRAINING PROGRAM

Calisthenics are exercises that do not rely on anything but a person’s own body weight. These
exercises are performed with differing levels of intensity and rhythm. Sometimes, these exercises are
done with light handheld tools like rings and wands.

These exercises allow for the development of strength, endurance, flexibility, and coordination.

Calisthenics were developed in ancient Greece and became popular again in the early 19th
century. Today, fitness training of athletes, military personnel, law enforcement officers, and people
trying to keep in shape use these exercises for warming up for strenuous sports or to help build up their
bodies. Scientist are also now studying the use of calisthenics to help treat various health conditions,
from obesity to chronic obstructive pulmonary disease (COPD).

Exercise routine

Pull-ups
1. Stand facing an exercise bar.
2. Grasp the bar from the top with your arms slightly more than shoulder-width apart.
3. Use your shoulder muscles to pull you up, bringing your head up over the bar.

Chin-ups
1. Stand facing an exercise bar.
2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.
3. Use your biceps to pull you up, bringing your head up over the bar.

Dips
1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground.
2. Bend your elbows back using your tricep muscles to move you up and down.
*If you do not have a dip bar, you can also perform dips off an exercise ball or bench by keeping your
feet on the ground and knees bent at a 90-degree angle.

Jump Squats
1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders.
2. Move your feet a few inches apart with your toes pointed slightly outward.
3. Lower yourself into the squat, lowering your hips back and down while bending your knees.
4. Keep your chest upright, with your head and face forward.
5. Get into as deep a squat as possible, and then explode forcefully upward into a jump.
*Never extend your knees over your toes, as that moves the strain of the squat to the knee joints. This
can injure your knee joints.

Push-ups
1. Get on your knees and place your hands underneath, but slightly outside, your shoulders.
2. Extend your legs while holding your body up with your arms, getting into “plank” position.
3. Be careful not to let your back sag or backside stick up into the air.
4. Lower your body by bending your elbows close to your body until your chest almost touches the
floor.
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INSTRUCTIONAL MODULE
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5. Your upper arms should form a 45° angle when the top part of your body is in the lower position.
6. Pause while you are in the lower position, and then push back up to the starting position quickly.
7. Keep your abdomen, or core, flexed during the entire movement.

Crunches
1. Lay on the ground with your back flat.
2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.
3. Cross your hands on top of your chest and keep your head about a fist’s distance from your chest.
4. Keeping your core tight, sit up until your elbows or chest touch your knees.
5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you
lie down.

Burpees
1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your
arms at your sides.
2. Push your hips back, bending your knees and lowering into a squat.
3. Put your palms down on the floor in front of you, a little narrower than you are keeping your feet.
4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your
body in a straight plank position.
5. Be careful not to let your back sag or backside stick up into the air.
6. Jump your feet forward so they land next to your hands.
7. Push your arms up over your head and jump quickly into the air.

Calisthenics vs. weight exercises

Calisthenics exercises require a person use their own body weight to perform strength-training
movements. Weight exercises, on the other hand, require a person use dumbbells or other weighted
apparatuses to perform strength-training movements.

According to researchers, calisthenics and weight exercises produce similar physical results, at
least in the short-term. For example, in one study, researchers had 15 men follow a weight-based
training workout and 17 men follow the U.S. Army’s calisthenics-based Standardized Physical Training
program for 1.5 hours a day, five days a week, for eight weeks. At the end of the eight weeks, both
groups’ fitness increased to a similar degree.

The takeaway

Calisthenics exercises appear to increase physical fitness to a similar degree as weight-based

training exercises. The benefit of calisthenics over weight-based training exercises is that calisthenics
requires little-to-no additional equipment — all you need is your body!

VI. LEARNING ACTIVITIES

1.1 Activity: Make a video presentation of your complete strength exercise routine. Make sure that
your routine suits your fitness level.

VII. ASSIGNMENT

What suits your personality better: weight training or calisthenics? Why? If neither, what kind of
body of exercise would you want? Why?

VIII. REFERENCES

Bubnis, Daniel (25 April, 2017). Calisthenics exercises for beginners. Healthline. Retrieved from
[Link]
“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be
reproduced for educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 6 of 6
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 2-2NDSEM-2020-2021

Harper, Michael (21 March, 2018). Contraindicated exercises. The Cooper Institute. Retrieved from
[Link]

Murdock, Jeanne (30 November, 2019). Contraindicated exercises. National Federation of

Professional Trainers. Retrieved from [Link]
exercises

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reproduced for educational purposes only and not for commercial distribution.”
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