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    Pe Lesson 4

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    manansalastarring
    The document discusses muscular strength and endurance, describing muscles and their ability to contract. It defines three types of muscle contractions - isometric, isotonic, and isokinetic - and provides examples. The document then outlines various weightlifting and muscular strengthening activities that target different muscle groups like the chest, shoulders, back, arms, legs, and core. It lists specific weightlifting exercises and their muscle targets. Finally, it discusses benefits of weightlifting and provides recommendations for safe weightlifting practices.

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    Pe Lesson 4

    Uploaded by

    manansalastarring
    15 views28 pages
    The document discusses muscular strength and endurance, describing muscles and their ability to contract. It defines three types of muscle contractions - isometric, isotonic, and isokinetic - and provides examples. The document then outlines various weightlifting and muscular strengthening activities that target different muscle groups like the chest, shoulders, back, arms, legs, and core. It lists specific weightlifting exercises and their muscle targets. Finally, it discusses benefits of weightlifting and provides recommendations for safe weightlifting practices.

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    Original Title

    PE-LESSON-4

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    The document discusses muscular strength and endurance, describing muscles and their ability to contract. It defines three types of muscle contractions - isometric, isotonic, and isokinetic - and provides examples. The document then outlines various weightlifting and muscular strengthening activities that target different muscle groups like the chest, shoulders, back, arms, legs, and core. It lists specific weightlifting exercises and their muscle targets. Finally, it discusses benefits of weightlifting and provides recommendations for safe weightlifting practices.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    15 views28 pages

    Pe Lesson 4

    Uploaded by

    manansalastarring
    The document discusses muscular strength and endurance, describing muscles and their ability to contract. It defines three types of muscle contractions - isometric, isotonic, and isokinetic - and provides examples. The document then outlines various weightlifting and muscular strengthening activities that target different muscle groups like the chest, shoulders, back, arms, legs, and core. It lists specific weightlifting exercises and their muscle targets. Finally, it discusses benefits of weightlifting and provides recommendations for safe weightlifting practices.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 28

    MUSCULAR STRENGTHENING

    ACTIVITIES
    MUSCULAR STRENGTH &
    ENDURANCE
     Muscle - a band or bundle of fibrous tissue in
    a human or animal body that has the ability
    to contract, producing movement in or
    maintaining the position of parts of the body.
     Endurance - the fact or power of enduring an
    unpleasant or difficult process or situation
    without giving way.
    MUSCULAR STRENGTH &
    ENDURANCE
     Muscular Endurance - refers to the number
    of times your muscles can repeat an activity
    before getting tired. For example, the
    number of pushups you can perform depends
    on the muscular endurance of your pectorals,
    deltoids and triceps
    TYPES OF CONTRACTION:
    ISOMETRIC, ISOTONIC,
    ISOKINETIC
    ISOMETRIC CONTRACTION

     Isometric is a muscle contraction in which


    no movement occurs. The length of the
    muscle remains constant under tension.
    ISOTONIC CONTRACTION
     Isotonic is a muscle contraction that pulls
    on the bones and produces movement.
    Most types of lifting would be considered
    isotonic.
    ISOKINETIC CONTRACTION
     Isokinetic is an exercise for muscle fitness that
    regulates the resistance and/or speed of
    movement through a full range of joint
    movement. (Special machines are generally
    used to help build and rehabilitate muscle).
    MUSCULAR STRENGTH &
    ENDURANCE ACTIVITIES
    WEIGHTLIFTING
     the sport or activity of lifting barbells or other heavy weights.
    Weightlifting or weight training aims or target the following muscle
    groups: chest, shoulder, back, arms, legs, core.
    MUSCULAR STRENGTH &
    ENDURANCE ACTIVITIES
    Squats and Lunges
    - Develop strength and muscular endurance in the
    quadriceps, glutes, hamstrings and calves. When these muscles are
    strong, you’ll be able to run longer distances, swim with more speed
    and power, take longer hikes or cycle up and down hills without
    tiring quickly.
    WEIGHTLIFTING

     Chest
    - Pushups
    - Bench Press
    - Dumbbell Press
    - Dips
    - Dumbbell Flyes
    WEIGHTLIFTING

     Shoulder
    - Dumbbell Shoulder Press
    - Upright Barbell Row
    - Seated Bent-Over Rear Delt Raise
    - Side Lateral Raise
    - Standing Front Barbell Raise Over
    Head
    WEIGHTLIFTING

     Back
    - Deadlift
    - Bent over deadlift
    - Pull ups
    - Single-Arm Dumbbell Row
    - Wide-Grip Seated Cable Row
    - Standing T-Bar Row
    WEIGHTLIFTING

     Arms ( Biceps & Triceps)


    - Close Grip Barbell Bench Press
    - Cable Overhead Triceps Extensions
    - Triceps Pushdown
    - Barbell Curl
    - Standing Biceps Cable Curl
    - Bench Dips
    WEIGHTLIFTING

     Legs
    - Barbell Squat
    - Leg Press
    - Lying Leg Curls
    - Leg Extensions
    - Standing Calf Raises
    WEIGHTLIFTING

     Core
    - Cable Crunch
    - Barbell Side Bend
    - Crunches
    - Reverse Crunches
    WEIGHTLIFTING

     Benefits of Weightlifting :
    - Muscle Fights Fat
    - Fight Osteoporosis
    - Be Better at Your Sport
    - Move With Ease
    - Better Heart Health
    - It Will Make You Mentally Stronger
    Recommendations
     Do not force yourself to lift weights just to make you look cool.
     Do not lift weights that your muscle can’t contain.
     If you start weightlifting, have proper guidance from the instructor in
    your gym so you can avoid injuries.
     Know your limits.
     Start with lighter weights and as the weeks go on add at least 5lbs of
    weight.
     Prefer complete sets and reps than heavier weights with less sets and
    reps.
     Proper form
     Take baby steps
     Do not hesitate to rest
     Have fun!

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