Physical Activities Towards Health and Fitness II

Module 2 1

STRENGTH TRAINING EXERCISES

INTRODUCTION

Challenging your muscles with strength training (also called resistance training)
exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your
muscles – as well as gain you several long-term health benefits to your muscles, bones and
general metabolism. But like all forms of exercise, you need to undertake it on a regular basis.

OBJECTIVES
At the end of the module, the students should be able to:
a. Discuss the background of strength training exercises;
b. Execute strength training exercises; and
c. Create and perform strength training exercises.

DISCUSSION PROPER

BACKGROUND OF STRENGTH TRAINING EXERCISES

What is strength training exercises?

Strength training exercises work your muscles by applying a resistance against which
the muscles need to exert a force. The aim is to use an appropriate weight or resistant force that
will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical
beginner’s strength training programme involves 8 to 10 exercises that work the major muscle
groups of the body. These exercises are usually performed 2 to 3 times every week.
Whilst going to a gym will provide access to specific strength training equipment and
supervision, as well as providing an environment that some people find supportive, it’s not
essential and some strength training can be undertaken at home. For example, in many
exercises, the weight of your own body is used as the resistance against which the muscles
need to work, and a pair of hand-weights or even 2 soup cans can supply the resistance in
some exercises.

How often should you do strength training exercises?

Strength or resistance training is just one component of an all-round fitness programme,

which should cover aerobic fitness, flexibility, muscular strength and endurance. If you are a
beginner exerciser, you will gain the most benefit from 3 strength training sessions a week,
however, 2 sessions will still give very good results.
Initially, the improvements in strength are due to neurological adaptations, as your
nervous system learns how to more effectively recruit your muscle fibres. Then, as you continue
with the program, some muscle growth, as well as improvements in tone becomes noticeable.
It is generally recommended that you don’t train the same muscles on consecutive days.
This is because muscle tissue needs to recover from the strength training which stimulates its
growth. If you do want to train on consecutive days, it’s recommended that you work on different
muscle groups, e.g. arms on Monday, and legs on Tuesday.
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Sticking to your routine is the key to maintaining your fitness and as your strength
improves you’ll need to increase the amount of resistance that you use with each exercise. A
gradual increase will reduce the risk of muscle strains, which can occur if you increase your
loads too rapidly.

Warming up and Cooling down

Warming up and Stretching

Before doing your strength training exercises, you need to warm up. This means about 5
minutes of activity, such as cycling, rowing or skipping.
The aim is to increase your heart rate and to raise a light sweat. The increased
movement of blood through your muscles will warm the tissues and make them more pliable – a
simple measure to help prevent injury during exercise.
Follow your warm-up with a short 5-minute stretching routine, again as a means of
preparing your muscles. Make sure you gently stretch each of the muscles that you will be
working during the strength training exercises – the muscles in your back, abdomen, chest,
shoulders, arms and legs – holding each stretch for just over 10 seconds.
You can stretch the muscle group you have just used immediately after your set of
strength training exercises – before you move on to the next exercise. The muscles will be
warm and flexible at this time. For example, do a set of 12 reps of a biceps curl and then stretch
your biceps muscle before moving on to a triceps strength training exercise.

Cooling Down
Equally important is cooling down after your strength training exercises. This can involve
easy walking or cycling for 2 to 3 minutes, followed by 5 to 10 minutes of stretching. The aim is
to:

 remove metabolites (intermediate substances formed by metabolism) from your muscle

tissue;
 prevent blood pooling in the lower half of your body; and
 help you be ready for your next strength training session in 2 to 3 days’ time.

STRENGTH TRAINING EXERCISES

At the start. Begin with one set of each exercise, comprising as few as 5 reps, no more than
twice a week.
Your aim. Gradually increase, over a few weeks, to one set comprising 8 to 12 reps for each
exercise every second or third day.
Beyond this. Once you can comfortably do 12 reps of an exercise you should look at
progressing further. Options include increasing weight or resistance – thus increasing the
intensity of muscular effort – or increasing the number of sets of each exercise to 2 or 3. The
health benefits of strength training can be attained safely by most people if they do 1 set of 8 to
10 reps of each exercise each second or third day. If you have a particular sporting goal in mind
and want to increase your level of fitness further, talk to a trained fitness instructor about how to
increase the intensity and duration of your strength training programme gradually.

TIPS FOR STRENGTH TRAINING

Always exercise the largest muscle groups first, such as your hips and upper legs, then move to
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your lower legs, upper torso, arms, abdominals and lower back.

The abdominals and back muscles are stabilising muscles which help you to maintain correct
posture and should be exercised at the end of the session so that they are not fatigued too early.

When lifting a weight, breathe continuously throughout the movement – don’t hold your breath or
your blood pressure may go up.

When lifting a weight, control the movement: take 2 seconds for the lifting movement, pause for one
second, then 4 seconds for the lowering movement.

Concentrate on maintaining good posture – use a mirror to see that your body is aligned correctly.

Limit strength training sessions to one hour in length – no more.

Don’t do strength training sessions on consecutive days unless you work different muscle groups in
each session, e.g. arms on Monday; legs on Tuesday.

1. Lunges — to strengthen your hamstrings (back of thigh), quadriceps

(front of thigh), gastrocnemius (calf) and gluteus maximus (bottom)
muscles. Stand with your feet shoulder width apart, hands on hips. (Optional:
hold a small hand-weight in each hand, with your hands by your sides.)
1 rep = step one leg a generous stride length forward and bend this knee to
make a right angle between your thigh and your shin. Allow the heel of the back
foot to lift off the ground as you bend the back knee towards the floor. Hold for a
few seconds, then return to standing upright. Do the same movement, this time
moving the opposite leg to the front. Note: keep your back straight and head
upright throughout; make sure that your front leg does not bend beyond forming a
right angle between your thigh and shin, that is, don’t allow your front knee to
extend over your foot.

2. Squats — to strengthen your quadriceps (front of thigh), gluteus

maximus (bottom) and soleus (deep calf) muscles. Stand with your feet
shoulder width apart. (Optional: hold a small hand-weight in each hand.)
1 rep = slowly bend at the hips and knees, lowering yourself until your thighs are
parallel with the floor. Slowly return to standing upright.
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3. Standing calf raises — to strengthen your gastrocnemius (calf)

muscles. Stand on the edge of a step with just the front of your foot on the step.
Hold the railing for balance throughout the exercise.
1 rep = take your weight on the ball of one foot by lifting the opposite foot off the
ground slightly. Raise the heel of the foot that’s taking the weight as high as is
comfortable, then return to the level position; lower this heel until you feel a
stretch in your calf muscles, then return to the level position.

4. Wall push ups — to strengthen your chest, arm, shoulder and upper back
muscles. Stand facing a solid wall at arm’s length, with feet shoulder width apart.
Place the palms of your hands flat on the wall, at shoulder height. Before starting,
step your feet back a few inches.
1 rep = slowly lean closer to the wall and let your hands take some of your weight
by allowing your elbows to bend. Keep your back and neck straight and in line
with your legs; avoid bending at the hips. Lean as close to the wall as is
comfortable and hold for a few seconds, then straighten your elbows as you
return towards the upright position. Remember to keep your abdominals
contracted to prevent your back from arching. Note: this exercise is really a
standing ‘push up’. The exercise requires more effort the further that your feet are
back from the wall. As you gain strength you may like to progress to a knee push
up, which is performed on the floor in a face-down position, and then to a
standard push up.

5. Biceps curl — to strengthen your biceps muscle (at the front of your
upper arm). Stand comfortably, with your feet shoulder width apart, and hold a
small hand-weight in one hand, palm facing to the front.
1 rep = bend your elbow so that you raise the hand-weight to your shoulder,
stopping short of fully flexing your elbow. Return to the starting position by slowly
lowering your forearm. Avoid fully straightening your elbow. Keep your wrist
straight throughout.

6. Triceps extension — to strengthen your triceps muscle (at the back of

your upper arm). Lie on your back on a floormat with your knees bent and feet
flat on the floor. Hold a small hand-weight in one hand, at arm’s length above
your shoulder. Use your free hand throughout this exercise to support the upper
arm that’s being worked, aiming to keep it in a vertical position, perpendicular to
the floor. Avoid holding the weight over your face or head.
1 rep = slowly lower the weight, stopping just before your elbow is fully bent
(flexed). Return the weight to the starting position.

7. Abdominal crunches — to strengthen your rectus abdominus muscles

(at the front of your abdomen). Lie on your back on a floormat with your knees
bent and feet flat on the floor, shoulder width apart. Rest your forearms crossed
over your chest with your hands on your shoulders. Tuck your chin into your
chest to ensure the back of your neck is lengthened.
1 rep = raise your head and upper back off the floor as far as is comfortable,
aiming to raise yourself to your knees. Concentrate on using the muscles at the
front of your abdomen to achieve this movement, rather than bending your neck
and upper back excessively. Hold for a few seconds, then gently lower your head
and upper back to the floor.
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8. Seated abdominal twists — to strengthen your oblique abdominal

muscles (at the sides of your abdomen) and your rectus abdominus
muscles (at the front of your abdomen). Sit on the edge of a chair with your
knees bent and feet flat on the floor, shoulder width apart. Place one forearm on
top of the other and raise your arms in front of you, to shoulder height. Lean back
slightly and tighten your abdominal muscles.
1 rep = twist as far as you can in one direction, hold for a few seconds, return to
the centre. Repeat in the opposite direction.

9. Back extensions — to strengthen your upper and middle back

muscles. Lie face down on a floormat, and bend your elbows so that your fingers
are touching your ears.
1 rep = slowly lift your chest and shoulders approximately 15 cm off the ground –
hold – then slowly lower to the ground again.

10. Quad knee and arm extension — to strengthen your upper, middle and
lower back muscles. On a floormat, position yourself on all fours (on your hands
and knees) with your back flat and parallel to the floor. Focus your eyes on the
mat to keep your neck straight.
1 rep = while keeping your head, neck and back in a straight line, slowly raise
one arm and the opposite leg off the ground, so that the elevated limbs are in line
with your torso. Hold for a few seconds, then lower your limbs to the floor again.
Repeat using the opposite limbs. Hold your abdominal muscles tight to prevent
your back from arching.

PILATES

What is Pilates?

Pilates is a form of exercise which concentrates on strengthening the body with an

emphasis on core strength. This helps to improve general fitness and overall well-being.
Similar to Yoga, Pilates concentrates on posture, balance and flexibility. In Pilates the
chance of injury is much lower than with other more strenuous forms of exercise.
Pilates also focuses on the mind-body connection. While doing the various exercises
your mind needs to be constantly aware of your breathing and the way your body moves.
This form of exercise was developed by Joseph Pilates in Germany where he was a
carpenter and gymnast. He invented Pilates as an exercise program for injured dancers and
soldiers while living in the UK. Joseph Pilates believed that physical and mental health were
closely connected. In the 1920's he immigrated to the US and opened a Pilates studio in New
York. Originally this form of exercise was called Contrology.

Can anyone do Pilates?

Because Pilates can be modified to provide either a gentle strength training program or a
challenging workout, most people would have no problem with this form of exercise. It is
suitable both for beginners and for people who already exercise regularly.
If you're a beginner you can start with basic exercises and then once you've mastered
those, you can work on the more advanced moves. It's a good idea when you're just starting out
in Pilates to go to Pilates exercise classes or have a private instructor. This way the instructor
can make sure that you are doing the exercises correctly to avoid any injury.
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It is recommended to check with your health professional if you haven't exercised for a
while, are older or pregnant, or have health problems.
Pilates may not be recommended if you have the following conditions:

 Unstable blood pressure

 A herniated disk
 Severe osteoporosis
 A risk of blood clots

What Health Benefits Can Be Obtained from Pilates?

When considering what is pilates the biggest reason people ask about this exercise is
they wonder what the health benefits are. As Pilates focuses on core strength, posture and
flexibility the health benefits include:

 Good posture - Pilates will teach you to gain and maintain good posture. The exercises
require that your body is always in alignment. This is especially beneficial if you suffer
from lower back pain.
 Muscle Tone - The exercises involve the use of muscles that you may not use on a
daily basis. After the initial soreness, you'll find that your muscles will be much more
toned. This is especially good for older people and those who are normally quite sedate
in their daily life as muscle tone is usually lost with age and inactivity.
 Flat abdominal muscles - Because Pilates focuses on strengthening your core which
includes your abdominal muscles, you'll find that one of the benefits of Pilates is that it
will result in a flat stomach.
 Flexibility - As we age we tend to lose the flexibility we had when we were young.
Pilates will restore your flexibility, gently at first of course. After a while though, you'll be
amazed at how much more flexible your body has become. This is especially important
for avoiding injuries from falls.
 Improves your balance - Through the mind-body connection which is taught in Pilates
you will become much more aware of how your body moves and performs. Therefore
Pilates not only improves your physical balance through correct posture but will also
restore your mind-body balance.
 Reduces stress - When doing the exercises, you'll be totally engrossed and won't be
able to think about all those responsibilities that weigh you down on a day to day basis.
You'll be more focused on your breathing and on the moves that you are making with
your body. This is an excellent way to relieve stress.
 Gives you a general sense of well-being - Because Pilates focuses on providing
balance between your mind and body it gives you an overall sense of well-being.

What Areas of The Body Does Pilates Target?

Pilates works mainly on your core which includes your abdominal area and your spinal
area. This is why Pilates can be extremely beneficial for people who suffer from lower back
pain.
Other areas of your body that are strengthened and toned through Pilates include your
legs, especially your upper thighs, and your buttocks.
Pilates has also been useful for people who suffer from arthritis as it helps to keep your
joints flexible. Because Pilates strengthens the thigh muscles this may be particularly useful in
preventing arthritis and knee injuries.

What Areas of The Body Does Pilates Target?

Pilates works mainly on your core which includes your abdominal area and your spinal
area. This is why Pilates can be extremely beneficial for people who suffer from lower back
pain.
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Other areas of your body that are strengthened and toned through Pilates include your
legs, especially your upper thighs, and your buttocks.
Pilates has also been useful for people who suffer from arthritis as it helps to keep your
joints flexible. Because Pilates strengthens the thigh muscles this may be particularly useful in
preventing arthritis and knee injuries.

Do You Need Special Equipment?

When starting out, a mat on the floor is really all you need. A lot of the basic beginner
exercises can be done this way. Once you become more advanced you might like to seek out a
gym or studio which offers private Pilates classes.
At some studios will find specialized Pilates equipment like the Reformer, the Cadillac or
special barrels and chairs.
We'll discuss this equipment in more detail but to start with you really don't need a lot of
specialized equipment.
Pilates Equipment – What Is The Reformer?
The Reformer is basically a bed-like frame with a sliding carriage which is attached to
one end with a set of springs. These springs are adjustable to offer different levels of resistance.
There are also shoulder blocks on the carriage which stops you from sliding off as you push or
pull the carriage.
A foot-bar is attached at the spring end of the reformer. This foot-bar can be used by
your hands or feet as you move the carriage along. Long straps with handles are attached to the
other end of the frame. These can pulled with your arms or legs and will also move the carriage.
To use the reformer, you can lie, sit or stand on it and perform exercises which push,
pull or hold the carriage steady while the springs provide the right amount of resistance needed.
One of the benefits of the reformer is that it can lengthen your muscles as they resists the force
of the springs. This is called eccentric muscle contraction and is excellent for achieving strong,
long muscles without added bulk.
The reformer is particularly useful if you have some form of injury or are recuperating
from an injury as your muscles can be gently stretched and strengthened using only slight
resistance.

Pilates Equipment – What Is The Cardillac?

The Cadillac is an interesting piece of equipment and at first glance, it looks more like a
medieval torture device than a piece of exercise equipment.
It consist of a bed with a mat on it and a three sided frame going over the top and
attached to either end of the bed. It usually stands about 6 feet tall. Attached to the frame are
various apparatus like leg springs, arm springs, loops to hang from, a push-through bar and
even a trapeze.
Due to its large size the Cadillac is not often used in group classes so if you want to try
out this piece of equipment you would be better off searching for some private Pilate classes in
your area. Some of these private studios have what is called a Cadillac wall unit which is
basically one side of the Cadillac attached to a wall for better stability.
The Cadillac can accommodate all kinds of stretching exercises and is quite useful if you
find it difficult to lie down on your back for long periods of time. You'll almost feel like a gymnast
when you use the Cadillac.
What Other Types Of Equipment Can Be Used In Pilates?
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Other types of Pilates equipment include the stability chair, the ladder barrel, the spine
corrector and the arc barrel.
These are all used as aids and supports to perform the various exercises. All of these are useful
for isolating, strengthening and stretching various muscles. You'll find most of these in private
Pilates studios.
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1. Lunges = 20 reps alternate (10

each leg)

5. Biceps Curl = 20 reps (10 each

arm)

2. Squats = 20 reps

6. Triceps Extension = 20 reps (10

each arm)

3. Calf standing raises = 30 reps (15

each leg)

7. Abdominal Crunches = 10 reps

4. Wall push-up = 15 reps

ACTIVITY 2
PILATES EXERCISES
Objective: Develop core strength
Materials:Yoga mat and cellphone
INSTRUCTIONS:
 1. Take a video of yourselves doing the following Pilates exercises.

Physical Activities Towards Health and Fitness II

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8. Seated Abdominal Twist = 20 reps

alternate

9. Back Extension = 10 reps

10. Quad Knee and Arm Extension =

10 reps alternate (5 each side)
DO THE FOLLOWING EXERCISES:

1. THE 100

How to:Draw both legs into your chest, hold on to your legs, curl your head and chest up to
a tight ball (a). Send your legs out to a tabletop position with your knee directly above your
hip and shins parallel to floor. Hold on behind your thighs and actively curl up, deepening
and hollowing out your abs (b). Hover your arms right above your abdominal wall and start to
pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts,
exhaling for 5 counts (c). Repeat 10 times, without taking a break. Rest your head flat on
the floor, rather than curling it up, if the move feels too difficult.
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2. ROLLING LIKE A BALL

How to: Come into a seated position, knees bent, feet pointed, with just your toes touching
the floor (a). Grasp the back of each thigh with each hand and lift your legs up. Keep your
knees shoulder-distance apart and lower your head between your knees (b). Inhale, exhale,
deepening your abdominals, practicing your balance, for two breaths (c). Rock back to your
shoulder tips (never onto your head or neck), then back up, finding your balance for a
moment. Repeat five times.
3. SINGLE-LEG CIRCLES

How to: Lay down on the mat, shoulders down, ribs down, and extend your right leg straight
up to the sky, with the left leg bent, foot flat on the floor (a). Circle your right leg across your
body to your left shoulder, then back around to your right shoulder, stop at your nose. Focus
on keeping abdominals scooped in (b). Repeat five times, then reverse, and switch legs.

4. SINGLE-LEG TEASER

How to: Lying on your back, walk your feet in closer together, with your legs at a longer
angle (not right in near your hands) (a). Extend one leg out, tightly hugging your inner thighs
and knees together (b). Reach your fingers for your toes. Piece by piece, start to slowly
round your body up reaching for those toes (c). Roll down only to your shoulder tips, come
right back up and reach (d). Repeat four times. Place that foot down, send the other one out,
and repeat 4 times.

5. CRISS-CROSS
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How to: Lay on your back, knees pulled into your chest, hands supporting the base of your
head (a). Extend your right leg straight in front of you, left leg remains bent. Twist towards
your left leg, holding for three counts (b). Switch, extending your left leg straight, pulling your
right knee into your body. Spiral your chest towards the right knee, holding for three counts.
Repeat twice. Then, do the move faster for four more full rotations (once on each side).
6. SAW

How to: Sit up, legs spread as wide as a yoga mat (a). With your arms straight out to your
sides, twist to your left (b). Stretch your right hand towards your left foot, pulsing three
times (c). Roll up in the twist, untwist, and return to center. Repeat on the opposite side.
Repeat once more on each side.

7. MERMAID

How to: Rest on your right hip in a seated position, with your legs folded together to the left
side (like a mermaid!) (a). Place your left hand around your ankles and hold your right arm
straight up in the air, grazing your ear (b). Keeping your abdominals engaged, reach your
right arm towards the ceiling, and then out and over to the left, making sure your arm stays
straight. You should feel a stretch along the right side of your body. Repeat twice (c). For a
counter-stretch, place your right hand on the mat, bending it slightly (d). Lift your left arm up
near your ear and stretch to the right. Spin your legs around and repeat on the opposite
side.
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(reference: https://dailyburn.com/life/db/core-moves-beginner-pilates-workout/)