Introduce to Strength and Training

Introduction

                                            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

                                          What are the benefits of Strength Training?

Men and women of all ages can benefit from strength training, but get a doctor’s OK before beginning, especially if you haven’t exercised in a while.

Two or three 20- or 30-minute strength training sessions every week can result in significant health benefits:

  1. Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
  2. Stronger bones: Strength training increases bone density and reduces the risk of fractures.
  3. Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
  4. Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
  5. Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.

                                               Why strength training is important?

Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

  • Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

                                                What are the five training exercises?

                                                                                    Push ups

                                                                             Superman Form

                                                                                   Crunches

                                                                               Side Crunches 

                                                                                     Squats

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Task

Direction: Identify the different basic strength training activities by arranging the sets of letters provided before each statement. After the students arrange the letters provided, the teachers will call student who will answer.

U P S S H U P                        1. The body is lowered until the cheat is approximately one fist off the ground then pushed off the ground to                                                return to its original position.

R E P U S N A M                  2. It requires the body to proceed in prone lying position followed by lifting up both arms and legs.

S C R E N C U H                   3. This strengthening exercise is helpful in burning fat to the stomach area.

E D I SS C R E N C U H      4. This exercise will help the body in burning fat to the sides or waist.

Q A U S S T                           5. This activity can improve the muscles in the butt area.

Process

Let's talk about the five training exercise: Procedure and its Benefits!!

First the PUSH UPS

What are the benefits of doing pushups every day?

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don’t require any equipment.

Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly.

For the best results, continue to add variety to the types of pushups you do. You can also follow a “pushup challenge“ where you gradually increase the number of pushups each week. You can work up to doing 100 reps in two months.

How to do a pushup

To perform a traditional pushup:

1.     Start kneeling on an exercise mat or the floor and bring your feet together behind you.

2.     Bend forward to position yourself in a high plank, the top of a pushup position, with your palms flat on the mat, hands shoulder-width apart, and with your fingers facing forward or hands turned slightly in. Your shoulders should be positioned over your hands. Your feet should be together behind you and your back should be flat. Keep your abs pulled in.

3.     Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine. Don’t let your low back sag or your hips hike upward.

4.     Continue to lower yourself until your chest or chin touch the ground. Your elbows may flare out during the downward movement.

5.     Press upward with your arms. Continue pressing until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position.

6.     Repeat the downward movement. Start with 10 pushups, or however many you can do with proper form, and work your way up as you build strength

Second is the Superman Form

The superman exercise is an effective and efficient exercise for people of all fitness levels. It targets your lower back muscles, glutes, hamstrings, and abs.

What’s more, it complements other core exercises — such as leg raises and sit-ups — that mostly focus on the abdominal muscles in the front of your body.

That said, you may wonder how to do it properly and safely to ensure you’re targeting the right muscles without hurting yourself.

This article reviews the superman exercise, its benefits, how to do it, and some common mistakes.

Though you may not become a superhero doing this exercise, you’ll definitely have a super strong core after adding it to your fitness routine.

Benefits of the superman exercise

The superman exercise provides many benefits, including (5Trusted Source6Trusted Source7Trusted Source):

  • Spinal support. This move strengthens the erector spinae muscles that provide support to the spine.
  • Posture. Strong back muscles can prevent postural deviations that lead to poor posture and discomfort, such as kyphosis (“hunchback”).
  • Injury prevention. A strong core is important for reducing strain on the lower back, which can lead to pain or injury over time.
  • Stronger legs and buttocks. In addition to targeting your core, the superman targets the glutes and hamstrings.
  • Accessibility. This exercise requires no equipment, only your body and the floor. This makes it a budget-friendly exercise for everyone.

The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. That’s why it can be a great move to add to your routine

How to do the superman exercise

The superman is a move that you can easily try today. Here’s how:

  1. Lie on the floor in a prone (belly down) position, with your legs straight and your arms extended in front of you.
  2. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the ground or until you feel your lower back muscles contracting.
  3. Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air.
  4. Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
  5. Lower your arms, legs, and belly back to the floor. Repeat this exercise for 2–3 sets of 8–12 reps.

Third one is Crunches.

Benefits of Crunches

Strengthening Your Abs – If you want to work on your six-pack then you need to be incorporating crunches into your workouts. Crunches target your abs and train them to work in a coordinated manner. Other exercises, like push ups, side planks and glute bridges also help to train your abs as well, but crunches laser focus in on them. Another benefit is more core strength.

Hard “Core” Strength Building – As mentioned above, another benefit to doing crunches is that these exercises help to improve your core strength. Having stronger core muscles allows for better posture and balance. This helps your body function more efficiently as you’re doing your the day-to-day activities as well as exercising or participating in sporting events or competitions. A strong core and good posture will also help you not get injured or experience back pain.

Burn More Calories – Now you know that crunches make you stronger, but did you know that doing these exercises can also help to make you thinner? That’s right, you can actually burn several calories with just a few minutes of crunches. Here’s an example: If a person weighing 160-pounds did moderate crunches for 10 minutes they would burn about 54 calories, and vigorous crunches will burn 98 calories. A person weighing 190 pounds will burn 65 and 116 calories respectively. If you did crunches for a full half hour you could burn upwards of 300 calories.

More Good Stuff – One of the best things about crunches is that you can do them anywhere and it’s one of those types of exercises that does not require a gym membership. You can bust out a set before work, during lunch, or on a break. Even when you’re on vacation or traveling, you can always keep doing your crunches.

How to do a basic crunch 

The standard crunch is done on the floor. To make it more comfortable, you can do it on an exercise or yoga mat.

To do a crunch:

  1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  2. Exhale and lift your upper body, keeping your head and neck relaxed.
  3. Inhale and return to the starting position.

Safety tips:

  • Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury.
  • Move in a slow, controlled manner. Rapid movements won’t engage the right muscles.
  • You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.

The fourth one is Side Crunches.

Side crunches benefits

Side crunches exercise is very useful to shape your body. The parts of your body that are most affected by this exercise are the stomach and waist.

This exercise targets to strengthen your sidewall. It will shape the curve of your waist so you will have a beautiful body in return.

How to do side crunches (Right side crunches and Left side crunches)

Step 1. First, start by preparing a mattress to support your practice. Then, you can lay on the floor with your knees bent. Make sure your feet are firmly planted on the ground.

Step 2. Raise your hand, then lay it, and place your hands behind your head. Hold your hands to make sure you stay strong on your head when doing the exercise.

Step 3. Lower your knees to the ground on the right or left side of your body, then don't forget to keep your hips firmly on the ground. Your legs must stay together when doing this exercise.

Step 4. Slowly lift your right or left shoulder. Hold the contraction a few seconds to get results. 

Last, the fifth one is the Squats

Benefits of Squats

quats burn calories and might help you lose weight.

They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.

They help make your knees more stable, too.

What’s more, squats may also help boost your bone mineral density for stronger bones. It adds strength to your skeleton, mainly in the spine and lower body.

Squats improve your flexibility, too. As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up.

Squats help you feel and look good. Squatting helps shape up your legs and butt since it targets the glute and inner thigh muscles. As your buttocks become firm, your posture and balance might improve.

How to Do Squats

Do squats the right way to protect yourself from getting injured. Poor form can take a toll on your spine and knees over time. 

The right way to do a squat is to:

  • Stand with your feet apart and parallel to each other.
  • Place your hands on your thighs.
  • Look up and lift your chest.
  • Bend your knees to a 90-degree angle, putting all your weight on your heels and sitting back slowly.
  • Your knees shouldn't go beyond your toes, and your head and chest should stay upright.
  • Hold the position for 5 seconds.
  • Rise back up, pressing through your heels, and straighten your hips back to the starting position.
  • Repeat five times.
Evaluation

Directions: It is now time to apply what you have learned. The students will ask 20 persons, if they doing the five major exercises in strength training. When the results turn positive, then the persons know aware about the important of strength training exercises. If the results turn negative, the persons need to educate about the important of having strength training exercises. They will follow the format below.

EXERCISES  YES NO
PUSH UPS    
SUPERMAN FORM    
CRUNCHES    
SIDE CRUNCHES    
SQUATS    
     
Conclusion

Wouldn't you want to start exercising if you knew it would assist your heart, enhance your balance, strengthen your bones and muscles, and help you lose or maintain weight? Strength training, according to studies, can deliver all of these benefits and more. Strength training, often known as weight or resistance training, is a type of exercise that involves working a specific muscle or muscle group against external opposition, such as free weights, weight machines, or your own body weight, in order to build muscular strength and fitness. Start now and make your body healthier than before. 

Credits
Teacher Page

                          "With the new day comes new strength and new thoughts."

 

                              I'm your Sir Angelo O. Galendez from BPED where HEALTH most MATTERS. 

 

                                                                              This WebQuest was created for TTL 2.