Strength Training - Week 3

GRADE 10
PHYSICAL EDUCATION
Strength
Training
Good Morning
Grade 10 !
Welcome to our P.E. class.
Are you ready?

MAPEH 10
PHYSICAL EDUCATION
FIRST QUARTER – WEEK 3
Lesson 1
Introduction to
Strength Training
MELC 1 – Assess physical activity, exercise and eating habits (PE10PF-
Ia-h-39)
MELC 2 – Engage in moderate to vigorous physical activities for at least
60 minutes a day in and out of school
(PE10PF-Ib-h-45)
MELC 3 – Express a sense of purpose and belongingness by participating
in physical-related community services and programs.
(PE10PF-Ib-h-48)
Let’s Recall…
Do you still remember the different
Physical Fitness Tests you have done
before?
Let’s do a short recall.

IDENTIFY THE FOLLOWING PICTURES
AND INDICATE ITS PURPOSE.
GO TO
KAHOOT.IT
ENTER THE CODE:
READY?
To perform these tasks well,
you need to have enough
strength.
What is Strength Training?
Strength Training
Strength training specializes in the inducement of
muscular contraction through the use of free weights,
weight machines, and resistance bands which builds
the strength, size of skeletal muscles, and anaerobic
endurance.
Strength training is most commonly seen as a
weight-bearing activity.
Strength Training
There are two terms concerning strength exercises:
Repetition and Sets. A rep (repetition) is one full movement
from the starting point to finish. A set is a group of repetitions.
The most basic training design is to have anywhere between 6
and 15 reps in a set and performing 3 sets. Some people will
go for 6 to 9 reps, some will go for 9-12 and some will go for
12-15 reps in a set. These numbers are for upper body
strength training. The lover body reps must be anywhere
between 15-25 reps also with an approximate of three sets.
Benefits of the Weight-Bearing Strength
Training Exercises
With good strength training program, a learner will;
1. have an increase in muscle strength;
2. strengthen tendons and ligaments;
3. improve in range of motion joints;
4. have a reduction of body fat and increase in lean muscle mass;
5. potentially improve his/her blood pressure levels;
6. gain positive changes in levels of blood cholesterol;
7. gain an improvement in glucose tolerance and insulin
sensitivity;
8. gain overall strength, balance and functional ability.
Precautionary Measures
Even if we are so concentrated in developing a healthy and active
lifestyle, we still need to consider our safety. So bear in mind the
following precautionary measures:
1. Warm – up and Cool down;
2. Observe Proper Posture and Execution
3. To be in control is to work at the right tempo.
4. Proper Breathing
5. Level by Level
6. Stick with the Routine
7. Give time for muscles to Recover too
Food Requirements
The way we eat when we were children may strongly
affect our eating behavior as adults. Eating proper food and
proper exercise should go hand in hand to achieve a
healthy and active lifestyle.
Food and Nutrients

There are different dietary and nutritional requirements
for each method used to increase levels of general
fitness. The food that you eat serves as a fuel for your
various activities.
Food and Nutrients
WATER
CARBOHYDRATES
PROTEIN
FRUITS AND VEGETABLES
GRAINS
DAIRY
PIZZA, CANDY and FAST FOOD
FRUITS AND VEGETABLES
Food and Nutrients
GRAINS
DAIRY
PIZZA, CANDY and FAST FOOD
ADDED SUGAR
SOLID FATS
SODIUM
Proper Nutrition for Exercise
Nutrition is the health branch of health
science that emphasizes the importance of
the food for growth and development, as
well as in lowering the chances of acquiring
diseases and illnesses. Proper nutrition
depends on the mix of food with varied
nutrients that we need to consume every
day.
Tips to maintain a healthy weight.
1. Eat breakfast every day

2. Pack your lunch
3. Eat healthy snacks
4. Take dinner with your family
5. Be involved in grocery shopping and meal
planning at home.
INTRODUCTION TO STRENGTH
TRAINING
The Five Basic Strength Training
Exercises
A. Push – ups
B. Superman
C. Crunches
D. Side crunches
E. Squats
INTRODUCTION TO STRENGTH
TRAINING
Exercises
A. Push – ups
Regular push-ups are performed with the body forming a straight line from the
heels. The body is lowered until the chest is approximately one fist off the
ground. The body is then pushed off the ground to return to its original position.
Exercises
B. Superman
From prone lying position, lift both arms and legs. Try
not to bend the legs, then lower arms and legs
without relaxing the ground.
Exercises
C. Crunches
1. Lie down on your back. Plant your feet on the floor, hip-width
apart. Bend your knees and place your arms across your chest.
Contract your abs and inhale.
2. Exhale and lift your upper body, keeping your head and neck
relaxed.
3. Inhale and return to the starting position.
Exercises
D. Side Crunches
Lie down on Starting with legs together and bent, lie on one
side. Extend the arm close to the ground 30-45 degrees from the
body as support or balance. Position the other arm across the
chest or have it float in front of it. Lift the shoulder closer to the
ground while legs and the chest slightly face upward. Return to
original position without letting the shoulder touch the ground.
Exercises
S. Squats
From an upright position with arms and hands crossed in front of
chest or up, squat lower until the thighs are parallel to the ground.
The chest and butt must be pushed out and the knee must not
thrust forward beyond the toes. Return to original position,
keeping both legs and slightly bent.
Do you think you
can perform these
Strength Training
Exercises?
ACTIVITY 1
Directions: Read the statements carefully
and choose the correct answer. Write the
letter of your corresponding answers on the
spaces provided for.
https://tinyurl.com/Act-1-PE-Q1
ACTIVITY 1
FITT Principle
The FITT Principle is an acronym for Frequency,
Intensity, Time, and Type. These are the key factors in
designing an exercise program that will address the current
fitness level; provide means to overload the body; and
trigger positive adaptations.
The Frequency (number of sessions in a week) of an

exercise program depends on the current fitness level of a
person and the type of activity performed. It is important to
provide rest days to allow the body to recover.
FITT Principle
The Intensity (difficulty level of the exercise or work
demand) of an exercise, refers to the difficulty level of the
workout. It is important to set a workload that is more
challenging than what one is used to.
The Time or duration (duration or distance covered in

an exercise session) of an exercise session is influenced by
the intensity and the type of activity performed.
It is recommended to have the most ideal time for online
activities for two (2) hours.
FITT Principle
The Type (mode of exercise or activity) of activity is
influenced by the fitness goal and the current fitness level.
The program should be designed to produce the best
activity that will specifically address the fitness goal.
For instance, an individual who wants to develop his or

her endurance to swim 2 kilometers should choose
swimming as his or her main activity though there are
strategies to achieve this goal. There is no single exercise
for a specific goal, but one can choose from various
alternatives or activities that will provide enjoyment to him/
her.
ACTIVITY 2
Directions: Read the statements carefully
and choose the correct answer. Write the
letter of your corresponding answers on the
spaces provided for.
ACTIVITY 1
Do you exercise at home during this
pandemic?
Here is a video of an exercises you
can do at home during this time of
pandemic while sitting.
https://www.youtube.com/watch?v=_b911Zezn2I
PERFORMANCE TASK 1
In essay form, explain the importance of working out
using the guide questions below. Write your essay
on the assigned Google Docs.
1. How could you apply strength training as part of

your everyday living?
2. Why is strength training important in your life?
Rubrics
PERFORMANCE TASK 2
Watch and memorize the new Wellness Dancercise.
https://www.youtube.com/watch?v=RQ8NK_3jrtk
Perform a video performance of the Wellness
Dancercise.
Submit Video to your Teacher by uploading it to the
link given below.
https://tinyurl.com/PNHS-Wellness-Dancercise
Thank you for
listening 
- Sir Banton

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GRADE 10

Are you ready?

Let’s do a short recall.

ENTER THE CODE:

Food and Nutrients

1. Eat breakfast every day

The Frequency (number of sessions in a week) of an

The Time or duration (duration or distance covered in

For instance, an individual who wants to develop his or

1. How could you apply strength training as part of

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