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14 views

Format of Report (3)

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eaishlil07
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Republic of the Philippines

Commission on Higher Education


Region VI- Western Visayas

CAPIZ STATE UNIVERSITY DUMARAO SATELLITE COLLEGE


Dumarao, Capiz

COURSE CODE: PE 109 (PATHFIT 2)


DESCRIPTIVE TITLE: EXERCISE-BASED FITNESS ACTIVITIES

CHAPTER III
STRENGTH/RESISTANCE TRAINING

Delfin, Jake F. Dela


DelosCruz, Rostom
Santos, O. T.
April Rose
BSED SCI-1 BSED SCI-1 BSED SCI-1

Dipol, Kathleen M. Felasol,


Estiaga, Charryfe F.Marian Kim C.
BSED SCI-1 BSED SCI-1 BSED SCI-1

LEMUEL A. PASTRANA, MAT


Course Facilitator

Objectives:
1. Define strength or resistance training.
2. Identify the types of resistance training exercise and its examples.
3. Define fitness exercise and perform some activities related to this.
4. Discuss the benefits of having a strong core stability.

Introduction:
Strength training (also known as resistance training) is a type of exercise that causes your
muscles to contract against an outside resistance. The outside resistance can be from your
body weight, weight machines, medicine balls, resistance bands or dumbbells.

Content of the Report:

What is Resistance Training?

Resistance training is any physical activity that causes the muscles to work against an
additional force or weight. And this concept is called resistance.
Two Types of Resistance Training Exercise

1. Isotonic Exercise

These exercises involve any movement of your muscle groups (legs, arms, stomach,
back, etc.) against some type of resistance (Examples: lifting barbells, dumbbells, exercise
using resistance bands, or body weight exercises including push ups and sit-ups).

2. Isometric Exercise
These exercises do not involve movement of the joint itself, but instead the muscle
group is held still in lace against the resistance (Examples: plank holds, wall sits, holding
grocery bags, etc.)

Both forms of resistance training can be used to firm and strengthen muscle. As the
muscle strengthens, the amount of resistance can also increase, encouraging further muscle
building and strength. Any muscle group can benefit from resistance training.

FITNESS EXERCISE

It is one of the important course to develop and understand the scientific basic
movements to help the students to be aware of physical literacy, which help an individual to
move competently and confidently in all types of environments. This kind of exercise is
being offered to prepare individuals for the advance learning of movement.

Regular exercise improves health in many ways. People who engage in regular exercise
have lower rates of depression, stress, heart disease, cancer and many other chronic diseases.
Exercise can improve physical fitness, strength, energy capacity levels, stamina and mental
health. In children and teens, frequent and vigorous exercise helps to increase bone strength.

In muscle and bone activities, also known as weight- bearing exercise, bones and
muscle of the legs and the trunk work against the force of gravity while they bear the weight
of the body. Activities like jogging, walking, dancing, swimming, stair climbing are all
examples of weight-bearing exercise.

Exercise often overlooks the fundamental movements because highly active


individuals can often perform many high level movements without easily observable deficits
of functional movements. Our bodies are amazingly complex of interconnected muscles,
joints, fascia, ligaments, bones, and other tissues and organs that work synchronously and
seamlessly. Many muscle and bone strengthening activities increase the heart rate motion
such as strengthening the heart and lungs in addition to the muscles and bones.

Here are some example of Fitness Exercises:

STRENGTH/RESISTANCE TRAINING

Strength/resistance training also known as strength training/exercise, has been


growing in popularity in recent years. Resistance training is a form of physical activity that
has been traditionally perceived as a component of training programs limited to athletic
individuals and competitive weightlifters seeking to improve performance. However, this
conception is no longer true. Extensive research reveals that not only resistance training is an
effective method for improving muscular strength, endurance, and power, but it is also
effective for improving the health status of most individuals - not only competitive athletes
but also it is a vital part of a balanced physical activity routine that includes aerobic and
flexibility activities.
During Strength Resistance Training
The core muscles are comprised of nearly 30 muscles (15 of those are major muscles)
that support your abdomen and lower back Some of the core muscles include the transverse
ab lominis, which is the deepest of the abdominal muscles; the external obliques, which are
on the side and front of the abdomen and wraps around your waist, the internal obliques,
which lie under the external obliques and run in the opposite direction; the rectus abdominis,
which is the "six pack" part of the abdominals and are in front of the abdomen; and the
erector spinae, which is a collection of muscles that run along your neck to your lower back.
Because you use your core every time you move, it is important to include core training in
your exercise routine.

Benefits of Having a Strong Core Stability:

1. Improves muscle power, kinesthetic awareness, agility, and performance.


2. Increases muscle response time.
3. Allows one to do more with less effort.
4. Increases flexibility.
5. Improves ones dynamic balance and posture.
6. Reduces injuries.
7. Protect your inner organs and central nervous system.
8. Alleviates back pain.
9. Daily tasks are easier to do.
10. Feel better.
Muscles and Bone-Strengthening Activities

For bone strengthening, long exercise sessions are not always necessary and brief
bouts of high impact exercise are sufficient. High impact exercise involves exercises like
running, walking. jumping, and other approach of exercise.

Warm Up Activities
Here's the breakdown
10 exercises
30 seconds each
No equipment needed; only body weight exercises are used.

Types of Stretching

1. Passive assisted stretching - partner assisted stretch.


2. Static Stretching - technique is widely used and is an effective technique of stretching.
This technique involves passively stretching a given antagonist muscle by placing it in a
maximal position of stretch and holding it there for an extended time at least 3 to 6 seconds.
The best way to improve flexibility is to do it progressively.
3. Ballistic Stretch involves explosive, bouncing rhythmic movement of a specific part of the
body.

Movements

Basic movement skills are very important to an individual, if the students are properly
taught with the basic skills they are confident and competent enough to develop complex
movement skills that will allow them to enjoy any sports and physical activity without
hesitation. They will surely move with ease and free from injuries.

Two Practical Principles:


1. Use all the joints that can be used. The forces from each joint must be combined to
produce the maximum effect
2. Use every joint in order. This principle tells us when the joints should be used.
Movement should begin with the big muscle group and move out through the progressively
smaller muscle, from big to small.
Conclusion:

Strength training, which is also known as resistance training, has historically been one
of the most underrated forms of fitness, at least in terms of popular media. Usually, the focus
of exercise trends focuses on cardio, and resistance training is often left out and discounted as
only building strength where it should be seen as a tool for improved health, wellness and
fitness. Strength training has so many benefits, that it should be included by people of all ages
and abilities. In fact, many people who “hate cardio” might find a happy alternative in
strength training, leading to an increased ability to stick to an exercise routine.

References:

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