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Strength Training and Resistance Exercises

The document outlines the objectives and benefits of strength training, emphasizing the importance of understanding major muscle groups and safe exercise techniques. It details various exercises targeting specific muscles, along with tips for effective engagement and injury prevention. Additionally, it highlights the significance of consistency, proper form, and safety measures in strength training routines.

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Pemae Rose Canja
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4 views

Strength Training and Resistance Exercises

The document outlines the objectives and benefits of strength training, emphasizing the importance of understanding major muscle groups and safe exercise techniques. It details various exercises targeting specific muscles, along with tips for effective engagement and injury prevention. Additionally, it highlights the significance of consistency, proper form, and safety measures in strength training routines.

Uploaded by

Pemae Rose Canja
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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STRENGTH TRAINING AND

RESISTANCE EXERCISES
GROUP 2 PRESENTATION
Lesson Objectives
01 02 03
Students will Students will learn to Students will
understand safely use understand the
the major muscle benefits of strength
equipment
groups targeted by training and
commonly used in
resistance exercises,
different strength strength training, such as improved
training exercises such as dumbbells, muscle tone, bone
and how to barbells, resistance density, metabolism,
effectively engage bands, and and functional
these muscles machines, minimizing strength for
during workouts. the risk of injury. everyday activities.
WHAT IS STRENGTH TRAINING?

Strength training (also known as resistance training) is a type of


exercise that causes your muscles to contract against an outside
resistance.
Strength training is a type of exercise that improves muscular fitness
through the use of resistance to the muscle. It involves activities that
make your muscles do more work than they usually do. In other
words, they are activities that overload the muscles. An exercise
counts as strength training if it involves a medium- to high-level
effort and if it works major muscle groups of the body.
How People Can Benefit from Strength Training
There are several benefits that strength training can provide in our lives. Here are some of the
most important ones:

Muscle mass. As we age, we lose muscle mass. Strength training can


help you maintain and fight against the loss of muscle mass.
Osteoporosis. Strength training can help prevent osteoporosis by
increasing bone mass and bone strength.
Arthritis. Strength training can reduce pain and disability associated
with arthritis and slow or reverse bone mass loss in arthritis.
Heart disease. Strength training can decrease the risk of heart disease by
improving cholesterol and lowering blood pressure. It also decreases the
stress placed on the heart when lifting or moving objects.
Overweight/obesity. Strength training can help to lower body fat levels
or improve body composition. It can also help us maintain muscle mass
during weight-loss efforts.
Daily activities. Regular strength training lowers the risk of having
limitations in daily activities due to a lack of muscular fitness. These
daily activities might include carrying children or groceries, climbing
up and down stairs, moving furniture or heavy boxes, engaging in
sporting activities or hiking, and even standing for long periods of
time.
Blood sugar. Strength training can improve blood sugar levels and
improve the use of insulin in the body.
Psychological stress. Strength training on a regular basis may reduce
the symptoms associated with depression and anxiety and may also
help reduce fatigue. It can also contribute to improved self-esteem.
Brain. Strength training can improve memory and thinking skills.
Major muscle groups target for Strength Exercises
Strength training should
target the major muscle
groups: chest, back, legs,
shoulders, biceps, triceps,
and the trunk/core . It is
recommended that you vary
your exercises in such a way
that you do some that use
multiple muscles at one time
and some that isolate
specific muscles
individually.
Understanding the major muscle groups targeted by different strength training exercises is essential for
designing a well-rounded workout routine and effectively engaging those muscles during workouts.
Here's an overview of some common exercises and the muscle groups they target, along with tips for
engaging those muscles effectively:

1. Squats:
Targeted Muscles: Quadriceps, hamstrings, glutes, and
lower back.
Technique Tips:
Keep your chest up and back straight.
Lower your body by bending your knees and
hips, as if sitting back into a chair.
Engage your core muscles to stabilize your
torso.
Push through your heels to return to the
starting position.
2. Deadlifts:
Targeted Muscles: Hamstrings, glutes,
lower back, and upper back.
Technique Tips:
Start with your feet hip-width apart and
grip the barbell with hands shoulder-
width apart.
Keep your back flat and chest up as you
hinge at the hips to lower the weight.
Engage your core muscles to stabilize
your spine.
Drive through your heels to lift the
weight, keeping it close to your body
throughout the movement.
3. Bench Press:
Targeted Muscles: Chest, shoulders, and
triceps.
Technique Tips:
Lie on a flat bench with your feet planted
firmly on the ground.
Grip the barbell slightly wider than
shoulder-width apart.
Lower the barbell to your chest, keeping
your elbows at a 45-degree angle.
Push the barbell back up to the starting
position, extending your arms fully.
4. Shoulder Press:
Targeted Muscles: Deltoids (shoulders) and
triceps.
Technique Tips:
Sit or stand with a dumbbell in each
hand at shoulder height.
Press the dumbbells overhead,
extending your arms fully without
locking your elbows.
Lower the dumbbells back to shoulder
height with control.
5. Planks:
Targeted Muscles: Core muscles
(abdominals, obliques, and lower back).
Technique Tips:
Start in a push-up position with your
hands directly under your shoulders.
Engage your core muscles and keep
your body in a straight line from head
to heels.
Hold the position for as long as
possible while maintaining proper
form.
When performing these exercises,
focus on engaging the targeted
muscles throughout the entire
range of motion. Use controlled
movements and avoid relying on
momentum to lift the weight.
Gradually increase the weight or
resistance as you become stronger
to continue challenging your
muscles effectively. Additionally,
always prioritize safety and proper
form to prevent injury and
maximize results.
Safely use equipment commonly used in strength training, such as
dumbbells, barbells, resistance bands, and machines, while
minimizing the risk of injury:
Start with a Warm-up: Begin each session with a dynamic warm-up to
prepare your muscles and joints for the upcoming workout. This can include
light cardio, mobility exercises, and dynamic stretches.

Learn Proper Form: Before using any equipment, familiarize yourself with the
correct form for each exercise. Improper form can increase the risk of injury.
Consider working with a certified personal trainer to learn proper technique.

Use Appropriate Weight: Choose a weight that challenges you but still allows
you to maintain proper form throughout the exercise. Gradually increase the
weight as you become stronger and more experienced.
Progress Gradually: Avoid the temptation to lift heavy weights before
you're ready. Progress gradually to prevent overloading your muscles and
risking injury.

Focus on Control: Maintain control of the weight throughout each


repetition. Avoid using momentum or swinging the weights, as this can
strain your muscles and joints.

Use Spotters: When lifting heavy weights, especially with barbells, use
spotters to assist you and ensure your safety. Spotters can help you with
proper form and provide assistance if you struggle with a lift.

Listen to Your Body: Pay attention to how your body feels during exercise.
If you experience pain or discomfort, stop the exercise immediately and
assess the situation. Pushing through pain can lead to injury.
Stay Hydrated: Drink water before, during, and after your workout to
stay hydrated and maintain optimal performance. Dehydration can
impair your strength and increase the risk of injury.

Rest and Recovery: Allow your muscles time to rest and recover
between workouts. Overtraining can lead to fatigue and increase the
risk of injury. Aim for at least one day of rest between strength
training sessions for each muscle group.

Proper Breathing Technique: Use proper breathing techniques


during exercises. Generally, you exhale during the concentric phase
(when you lift or push) and inhale during the eccentric phase (when
you lower or release).
Inspect Equipment: Before using any equipment, inspect it for any signs of
damage or wear. Broken or damaged equipment can be dangerous to use and
should be replaced or repaired immediately.

Use Safety Features: When using machines, familiarize yourself with the safety
features and how to use them correctly. This includes setting appropriate
weight limits and using safety pins or bars.

By following these guidelines and always prioritizing safety, you can minimize the
risk of injury and enjoy the benefits of strength training effectively.
Consistency, willpower, and
knowledge are crucial in the quest
for fitness growth.
Thank you for
listening!
Now let’s proceed
to our practicum.

Reference:
https://pubs.nmsu.edu/_i/I111/#:~:text=Strength%20training%20should%20target%20th
e,that%20isolate%20specific%20muscles%20individually.

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