STRENGTH

TRAINING
(INTRODUCTION TO STRENGTH TRAINING)
 WHAT IS STRENGTH TRAINING

Strength training specializes in the inducement

of muscular contraction through the use of free
weights, weight machines, and resistance bands
which build the strength, size of skeletal
muscles, and anaerobic endurance.
 WHAT IS STRENGTH TRAINING

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.
 WHAT IS STRENGTH TRAINING

Strength training is most commonly seen as a

weight-bearing activity. There are two terms
concerning strength exercises: Repetitions and
Sets.
 WHAT IS STRENGTH TRAINING

A rep (repetition) is one full movement from

starting point to finish.

A set is a group of repetitions.

Benefits of the Weight-Bearing Strength Training
Exercises

1. have an increase in muscle strength;

2. strengthen tendons and ligaments;
3. improve in 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;
Benefits of the Weight-Bearing Strength Training
Exercises

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.
B. PRECAUTIONARY MEASURES
Even if we are so concentrated in developing a
healthy and active lifestyle, we still need to consider
our safety.
1. Before engaging yourself to the activity, warm up
first through walking. After doing the exercise,
cool down for five to ten minutes through
stretching.
2. Align body correctly and move smoothly through
each exercise. Focus on form, not weight.
B. PRECAUTIONARY MEASURES
3. To be in control is to work at the right tempo.

4. Pay attention to your breathing during workouts.

Exhale while working against bresistance 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.
B. PRECAUTIONARY MEASURES

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.
C. FOOD REQUIREMENTS
Food and Nutrients
WATER- During exercise, evaporation is usually the
primary mechanism of heat dissipation. Temperature
rises rapidly if the body cannot adequately evaporate
sweat from skin’s surface.
• Continuous sweating might lead in losing valuable fluids from
the reservoir within the body.
C. FOOD REQUIREMENTS

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).
• Carbohydrates from natural sources such as rice
and whole grains.
C. FOOD REQUIREMENTS

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.

GRAINS- Choose whole grains, like whole-wheat bread,

brown rice and oatmeal. It is also best to consume them
with fruits.
C. FOOD REQUIREMENTS

DAIRY - build strong bones, drink fat-free or low-fat

milk products.

PIZZA, CANDY, and FAST FOOD - have a lot of

added sugar, solid fats, and sodium which could be
beneficial at some point especially when consumed
in proper amount.
C. FOOD REQUIREMENTS

ADDED SUGAR - Sugar adds calories but has no

nutrients so you need to have less intake or consumption
of it.

SOLID FATS- Fat helps your body grow and develop.

They often contain saturated trans fat, which is high in
calories and not healthy for the heart so be easy on cakes,
cookies, pizza and fries which often have a lot of solid fat.
C. FOOD REQUIREMENTS

SODIUM - Your body needs a small amount of

sodium. But, consuming too much of this can raise
your blood pressure, which is unhealthy for your
heart and your body in general.
Follow these tips to maintain a healthy weight.

1. Eat breakfast every day. It gets your body going.

You can even grab something on the go, like a piece
of fruit and a slice of whole-grain bread. It also helps
you concentrate on your studies or even enables you
to focus on your work brought about by the power of
taking regular breakfast.
Follow these tips to maintain a healthy weight.

1. Eat breakfast every day. It gets your body going.

You can even grab something on the go, like a piece
of fruit and a slice of whole-grain bread. It also helps
you concentrate on your studies or even enables you
to focus on your work brought about by the power of
taking regular breakfast.
Follow these tips to maintain a healthy weight.

2. Pack your lunch. Aside from being economical, if

you pack your lunch, you can control the portions
and can ensure a healthy meal since you prepare it.

3. Eat healthy snacks, and try not to skip meals. If

you can bring your own snack, then do so. Eat boiled
bananas, camote and the like instead of taking junk
foods.
Follow these tips to maintain a healthy weight.

4. Take dinner with your family. When you eat with

your family, you are more likely to eat a healthy
meal, and you can take the time to catch up with each
other.

5. Be involved in grocery shopping and meal

planning at home. If you’re involved, you can make
sure meals are healthy and taste good.
Follow these tips to maintain a healthy weight.

4. Take dinner with your family. When you eat with

your family, you are more likely to eat a healthy
meal, and you can take the time to catch up with each
other.

5. Be involved in grocery shopping and meal

planning at home. If you’re involved, you can make
sure meals are healthy and taste good.
PROPER NUTRITION FOR EXERCISE

Nutrition is the health branch of health science that

emphasizes the importance of the food for growth
and development, as well as in lowering the chances
of acquiring diseases and illnesses.
• MACRONUTRIENTS such as carbohydrates, fats, proteins, and
water are mandatory intake by the body in large amounts.
• MICRONUTRIENTS such as vitamins and minerals are only needed
in very little amounts.
D. FITT PRINCIPLE

The frequency (number of sessions in a

week) of an exercise program depends on
the current fitness level of a person and the
type of activity performed.
D. FITT PRINCIPLE

The frequency (number of sessions in a

week) of an exercise program depends on
the current fitness level of a person and the
type of activity performed.
D. FITT PRINCIPLE

The time or duration (duration or distance

covered in an exercise session) of an
exercise session is influenced by the
intensity and the type of activity
performed.
D. FITT PRINCIPLE

The type (mode of exercise or activity) of

activity is influenced by the fitness goal
and the current fitness level.
E. INTRODUCTION TO STRENGTH TRAINING

A. Push-ups - 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.

B. 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.
C. Crunches - From the supine lying position while legs
are bent and arms touching the ears, lift the head and
shoulders with the shoulder blades lifting off completely
from the ground.

D. 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.
E. Squats - From an upright position with arms and
hands crossed in front of 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 original
position, keeping both legs and slightly bent.
PUSH UPS SUPERMAN

SQUATS

CRUNCHES SIDE CRUNCHES