PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 3 STRENGTH TRAINING

EXERCISES
INTRODUCTION:
It remains important for you to adhere to healthy movement guidelines to
maintain a healthy immune system and build a strong defense. Engaging in healthy
lifestyle and physical activities like walking, jogging, running, stretching are important
to help combat feelings of depression and anxiety.
 Regular exercise is one of the best things you can do for your health. It has
many benefits, including improving your overall health and fitness, and reducing your
risk for many chronic diseases. There are many different types of exercise; it is
important that you pick the right types for you.
In this module, we recommend you simple fitness training that you can enjoy
and experience while you are at home.

LEARNING OUTCOMES:

At the end of the module, the students would be able to;

 Identify the different kinds of strength training exercises;
 Recognize the value of optimizing one’s health through participation in
physical activities
 Perform the different fitness exercises.
 Create a physical activity log.

LEARNING CONTENT:

Strength training
Muscular fitness is another key component of a fitness training program.
Strength training can help you increase bone strength and muscular fitness, and it
can help you manage or lose weight. It can also improve your ability to do everyday
activities. Aim to include strength training of all the major muscle groups into your
fitness routine at least twice a week.
Most fitness centers offer various resistance machines, free weights and
other tools for strength training. But you don't need to invest in a gym membership or
expensive equipment to reap the benefits of strength training.
Hand-held weights or homemade weights — such as plastic soft drink
bottles filled with water or sand — may work just as well. Resistance bands are
another inexpensive option. Your own body weight counts, too. Try pushups, pull-
ups, abdominal crunches and leg squats.

1. Pilates
Pilates is a method of exercise that consists of low-impact flexibility and
muscular strength and endurance movements. Pilates emphasizes proper postural
alignment, core strength and muscle balance. Pilates is named for its creator,
Joseph Pilates, who developed the exercises in the 1920s.

2. Weights Training
Weight training is a common type of strength training for developing the
strength and size of skeletal muscles. It utilizes the force of gravity in the form of
weighted bars, dumbbells or weight stacks in order to oppose the force generated by
muscle through concentric or eccentric contraction.

3. Circuit Training
Circuit training is a combination of six or more exercises performed with
short rest periods between them for either a set number of repetitions or a prescribed
amount of time. One circuit is when all of the chosen exercises have been
completed.
What Are the Benefits of circuit training?
The “circuit” in circuit training comes from the fact that you do a sequence of
exercises back to back to back, and then you repeat the sequence.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Generally, you hit each major muscle group during one full circuit. You may do a
lower body for one exercise. Then the upper body the next. You’ll find all sorts of
different circuit training sequences. Here are some things most will have in common:

 Several different exercises. A normal circuit will have five to ten different
movements per circuit. You’ll often hear these referred to as “stations.” Overhead
press station, squat station, etc.
 Little to no rest in between. The goal of circuit training is to keep your heart rate
up. Ideally, if you’re physically able, you go from one exercise to another without
stopping. Maybe you rest after the whole circuit. Maybe.
 Rinse and repeat. Generally, you’ll run through your circuit a few times. Three
rounds are common.
The point here is to work different parts of your body with different exercises, and
then while those parts are recovering, you’re working on your other movements! This
helps build cardiovascular health, while also improving muscular endurance and
strength. Plus you’ll burn calories!

4. Crossfit Training
A form of high intensity interval training, CrossFit is a strength and
conditioning workout that is made up of functional movement performed at a high
intensity level. CrossFit is similar to Orange Theory in that there is a standard
"workout of the day" (WOD) that all members complete on the same day.

TEACHING AND LEARNING

ACTIVITY 1

PILATES TRAINING
Instruction: Before starting your workout, do a warm-up routine for at least 5 to 10
minutes. Take a video of yourself while doing the activities and send this to your
professor.
1. Flat Abs: Pilates Hundred

This classic move helps flatten the tummy by using

your abs. Hold on behind the knees, scoop the
belly in, and curl down to the floor to get into
position. Now curl the head and shoulders up
slightly, lower back still pressed to the floor. Pump
the arms up and down in small motions at your
sides. Breathe in for five and out for five until you hit
50 pumps. Sit up and repeat for a total of 100
pumps.

2. Flat Abs: Roll-Up

Begin this starter sit-up with your legs

straight in front of you. Extend your arms
over your legs and lower your head between
your arms. Curl backward, bending your
knees, and stop halfway down. Raise your
arms straight up and pull your abs in tightly.
Exhale and lower your arms as you curl
back up. Do 6-8 reps at a moderate pace.
As you become more advanced, try
lowering all the way to the floor.

3.
Flat Abs: Neck Peel

If sit-ups give you a sore neck, try this alternative.

Lie flat with the end of a resistance band or towel
tucked under the center of your back. Bend your
knees and grab the other end of the band above
your head. Inhale and use your ab muscles to
slowly peel your body up, letting your head rest
against the band. Exhale and return to the starting
position. Do five reps, making sure your abs do all
the work.

4. Obliques: Twist and Reach

Keep that resistance band handy for this waist-

toning move. Sit with your legs a little more than
hip-distance apart. Hold the band between your
hands and raise your arms overhead. Exhale as
you turn to one side, using the muscles in your
waist. Inhale as you reach the arms out and back,
keeping the hips in place. Exhale and return to starting position. Alternate for a total of four sets
on each side.

5. Lower Back: Shoulder Bridge, Part 1

As you strengthen your abs, it's vital to tone the

back of the body as well. Lie on your back with
your knees bent and your feet hip-width apart.
Keep your arms at your sides and raise your
hips without arching your back. Tighten the
muscles of your buttocks and hamstrings, and
hold for five breaths. Lower down one vertebra
at a time to the floor if you're stopping here, or
go on to the advanced posture.

6. Lower Back: Shoulder Bridge, Part 2

Keeping your hips raised, flex one leg straight up

and point the foot. Kick the leg down and out,
flexing the foot. Repeat, exhaling as you flex the leg
up and inhaling as you kick it down. Keep your
torso strong and your other foot firmly on the mat.
Do five reps with each leg.

7. Upper Back: Letter 'T'

Want to target the upper back without a reformer?

Lie face down on a mat with your feet together.
Raise your head and chest slightly, and extend
your arms perpendicular to your body, palms down.
Exhale and sweep the arms back as you lift your
chin and chest higher. Keep your waist on the mat
and use your upper back muscles to bring your
arms closer to your body. Return to starting
position. Do five reps.

8. Upper Body: Tendon Stretch

This powerful upper-body toner can be

done on a mat, reformer, or Wunda chair.
If using a mat, sit with your legs straight in
front of you, feet together and flexed. Press
your hands flat on the mat, look down, and
use your upper body strength to lift your
backside and upper legs. Swing yourself forward and backward before lowering slowly to the
mat. Do five reps.

9. Upper Body: Sparklers

A pair of small hand-weights adds punch to a

Pilates workout at home. For this move, imagine
you are twirling the weights like sparklers on the
Fourth of July. Stand with the weights held at
your thighs. Turn them slightly in to face each
other and make eight small circles. Each circle
should be a little higher until the hands are
overhead. Make eight circles in the opposite
direction as you lower the arms. Repeat 2-3
times.

10. Lower Body: Kneeling Side Kicks

Here's a way to tone the thighs and butt without a

reformer. Begin by kneeling. Lean to the left,
placing your left hand on the mat under the
shoulder and your right hand behind the head with
the elbow pointing up. Raise your right leg until it is
parallel to the floor. Holding the torso steady, kick
the leg to the front and then to the back, knee
straight. Do five reps on each side.

11. Lower Body: Leg Swings

This move sculpts the legs while getting your

heart rate up. Stand with your arms crossed in
front of you at shoulder height. Keeping your
abs tight, exhale and lift your right knee up
toward the right elbow. Lower the leg quickly
and repeat on the other side. Keep switching
sides for a total of 10 swings with each leg.

12. Stamina: Wall Chair

Besides toning the muscles, Pilates is known

for boosting endurance. A wall and small
hand-weights are the only necessities for this
highly effective exercise. Stand with your back
against the wall and feet hip-width apart. Walk
the feet out a little, bend the knees, and slide
down as if sitting in a chair. Progress in
intensity each day until you can get your
upper legs parallel to the floor. Raise the arms to shoulder height and hold for 30 seconds. Do
two reps.

13. Cardio: Standing Jumps

While the focus of Pilates is strength

training, you'll get some cardio in with
moves like this. Stand with your belly
pulled in and your arms overhead.
Inhale and lower your head, bending the
knees and swinging the arms back.
Exhale and jump up with straight legs,
reaching the arms overhead. Land with
the knees slightly bent and return quickly
to starting position. Do 8-10 reps at a
rapid pace. You should be out of breath
when you finish.

ACTIVITY 2

CIRCUIT TRAINING FEATURING WEIGHTS

Instruction: Before starting your workout, do a warm-up routine for at least 5 to 10
minutes. Take a video of yourself while doing the activities and send this to your
professor
 Complete this workout at home, no equipment required
 Avoid the common mistakes everybody makes when doing bodyweight
exercises.
 Learn how to finally get your first pull-up.

Bodyweight squats: 20 reps

Push-ups: 10 reps
Walking lunges – 10 each leg
Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
Plank: 15 seconds
Jumping jacks: 30 reps
Run through this circuit three times. If you don’t have milk in the house for the
rows, find something of roughly the same weight with a good handle.
 ACTIVITY 3

Instruction: Before starting your workout, do a warm-up routine for at least 5 to 10

minutes. Take a video of yourself while doing the activities and send this to your
professor.
You don’t have to dive right into advanced CrossFit WOD when you’re new to it – in
fact, you probably shouldn’t. Instead, get revived up with these 8 energizing CrossFit
WOD for beginners.

1. Body Weight WOD

Perform 3 rounds of the following with as much intensity as you can:
  air squats
 Sit-ups
 Push-ups
 ring rows
 burpees

2. Squats, Pull-ups, Presses and a Run

Do 3 rounds of the following as rapidly as possible: 12 front squats with a
barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

3. Jumps and Lunges

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight
barbell, 60 jumps with a jump rope.

4. Push, Pull, Run

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-
mile run.

5. Burpee Box Jumps

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee
box jumps (perform a standard burpee, then jump up on a box; jump down)
and 16 kettlebell swings.

6. Squat Routine
Start to squat with a barbell, but hold the down position for two minutes (or as
long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air
squats.

7. Dumbbells and Jump Ropes

Do each for 3 minutes straight, resting 1 minute between: jumping rope,
weighted sit-ups, weighted lunges and dumbbell thrusters.

8. Push Ups and Burpees in 5s

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place
for one minute.

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