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    Pe 2nd Periodical g10

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    LuWiz Diaz
    Strength training should be done two to three times per week and include exercises that work the entire body, like squats, pushups, and rows. It provides health benefits such as stronger bones, better balance and disease management. Proper form, intensity between 7-12 RM, and rest between workouts are important to gain strength while avoiding injury. The body adapts to strength training stress in stages of alarm, resistance, and exhaustion.

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    Pe 2nd Periodical g10

    Uploaded by

    LuWiz Diaz
    20 views2 pages
    Strength training should be done two to three times per week and include exercises that work the entire body, like squats, pushups, and rows. It provides health benefits such as stronger bones, better balance and disease management. Proper form, intensity between 7-12 RM, and rest between workouts are important to gain strength while avoiding injury. The body adapts to strength training stress in stages of alarm, resistance, and exhaustion.

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    Strength training should be done two to three times per week and include exercises that work the entire body, like squats, pushups, and rows. It provides health benefits such as stronger bones, better balance and disease management. Proper form, intensity between 7-12 RM, and rest between workouts are important to gain strength while avoiding injury. The body adapts to strength training stress in stages of alarm, resistance, and exhaustion.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    20 views2 pages

    Pe 2nd Periodical g10

    Uploaded by

    LuWiz Diaz
    Strength training should be done two to three times per week and include exercises that work the entire body, like squats, pushups, and rows. It provides health benefits such as stronger bones, better balance and disease management. Proper form, intensity between 7-12 RM, and rest between workouts are important to gain strength while avoiding injury. The body adapts to strength training stress in stages of alarm, resistance, and exhaustion.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    STRENGTH TRAINING HEALTH BENEFITS OF STRENGTH TRAINING

    also called weight training or resistance • Develop strong bones.


    training, is an important part of any fitness
    • Control bodyweight
    routine. It helps make you stronger and also
    builds muscle endurance. • Boost stamina
    FITT PRO PRINCIPLE • Better balance
    FREQUENCY - Weight should be done two to • Manage chronic conditions
    three times per week, on nonconsecutive days
    • Sharpen focus
    for ample recovery to take place.
    THE DO’S
    INTENSITY - Strength training intensity should
    be generally be at 7 to 12 RM, or at no less • Check technique
    than 70 percent of 1 RM.
    • Use the appropriate amount of
    TIME - Strength training should be done within resistance.
    30 minutes to one hour per session.
    • Use proper form.
    - 1-2 Primary exercises
    • Practice proper body mechanics.
    3-4 Secondary exercises
    4-6 Tertiary exercises • Breathe with the movement.
    TYPE - Free weights • Establish workout balance.
    • Body weight exercises • Get enough rest.
    • Circuit training • Use proper footwear and attire.
    • Isometric training • Warm-up.
    • Rubber tubing/band THE DON’TS
    GAS (General Adaptation Syndrome) • Do not rush movements.
    It explains how the human body adapts to • Do not overwork.
    stress by improving its functional capacities and
    • Do not take pain lightly.
    capabilities.
    • Do not engage in horseplay.
    THREE STAGES OF STRESS
    • Alarm reaction stage
    • Stage of resistance or adaptation
    • Stage of exhaustion or injury.
    BASIC STRENGTHENING EXERCISES
    - SQUAT AND SWEEP
    - DIAGONAL WOOD CHOPS
    - PUSH UPS
    - REVERSE CRUNCH
    - REVERSE ROWS/MODIFIED PULL UPS
    - BACK EXTENSIONS
    - CURL AND PRESS WITH DUMBBELLS
    - STANDING TRUNK ROTATION

    THESE ARE EXERCISES THAT MAY BE USED TO


    PROGRESS FROM THE SET OF EXERCISES:
    - DUMBBELL CLEAN AND PRESS
    - LUNGE AND TWISTS
    - ELEVATED PUSH UPS/MODIFIED PUSH
    UPS
    - LEG CURLS ON BALL
    - BENT-OVER ROWS
    - DUMBBELL/BARBELL DEADLIFTS
    - EXERCISE BALL ROLLOUTS
    - SEATED ALTERNATE PRESS

    TYPES OF EXERCISES FOR TRAINING


    PROGRESSION
    • Circuit training
    • Super sets
    • Assorted exercise challenges
    • Strength intervals

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