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    Basic Strength Exercises

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    kazuna

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    © All Rights Reserved
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    Basic Strength Exercises

    Uploaded by

    kazuna
    7 views13 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    7 views13 pages

    Basic Strength Exercises

    Uploaded by

    kazuna

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 13

    BASIC STRENGTH

    EXERCISES
    BY: DR. VISMINDA L. DETALLA,J.D.
    SPECIFIC LEARNING OUTCOMES

     Identify the different muscle groups related to specific strength exercises.


     Perform exercises to strengthen muscle groups.
     Demonstrate understanding of the variables of training to strength exercises program by
    presentation of examples.
     Create a basic strength exercises program by applying the variables of training
    Flow of Discussion

    Exercises to
    strengthen your Variables of Strength
    Six muscles group
    muscles using Training Challenge Matrix
    body weights
    Six Muscle Group

     CHEST
     SHOULDER
     BACK
     ARMS
     CORE/ABS
     LEGS
    CHEST
    SHOULDERS
    BACK
    ARMS
    ABS/CORE
    LEGS
    body weights

    Exercises to strengthen your muscles using


    body weights
    CHEST SHOULDERS BACK ARMS ABS LEGS
    Wide push-ups Incline push-up. Super hero hold Coffee grinder Knee crunches Squats
    One leg push up

    Narrow push-up Crab walk. Pillar bridge Crab walker Cross crunches Lunges
    Push-back push-up

    Diamond push-up Plank to Down Dog Elevated glute bridge Seal walker Cycling crunches Donkey kicks

    Incline push-up Pike push-up. Bird dog Human wheel barrow Leg raisers Side to side lunges

    Decline push-up Elevated pike push-up. Dead bug Arm pull Heel touches

    Triceps bench dip Plank-up. Russian twists

    Wall walk-up. Battle rope

    Battle rope Battle rope Elbow plunk Battle rope


    VARIABLES OF TRAINING

     Volume
    Volume in exercise program design describes the amount of exercise performed within a
    specific time period. For example, volume within a training session or over a weekly basis.
    Volume is defined as either;
     Total repetitions (sets x repetitions)
     Volume load (sets x repetitions x resistance)
     Sets
     It is a group of consecutive repetitions.
     Intensity
     Training intensity, should be manipulated in exercise program design according to the
    desired goal and is generally determined by repetition range.
     Rest Intervals
     A rest interval is the amount of time between the end of one set and the start of the
    next set or exercise in an exercise program.
     Frequency
     Training frequency in exercise program design refers to the number of training
    sessions completed within a specified period.
    LEARNING ACTIVITY

    For each muscle group, choose three exercises to do with your group applying the
    variables of training that is appropriate to your goal. Used the matrix in the example.
    Ex.
    Goal:____________
    Muscles Volumes Sets Repetition Rest interval Frequency
    Bicep curl 5 / 8 lbs 3 8 reps 5 secs. 3 session
    STRENGTH EXERCISES CHALLENG

     PERFORM EACH OF THE EXERCISES IN THE MATRIX AND RECORD THE NUMBER OF REPETITIONS
    YOU PERFORM WITHIN 5 MINUTES AN INTERVAL OF 5 SECONDS BFORE THE NEXT SET. USE THE
    MATRIX. ATTACH DOCUMENTATIONN.
    EXERCISES 1ST SET 2ND SET 3RD 4th set
    5 MINUTES 5 MINUTES SET 5 MINUTES
    5 MINUTES

    PLANK
    (BODY WEIGHTS)

    PUSH UPS
    (BODY WEIGHTS)

    SQUATS
    (BODYWEIGHTS

    LUNGES WITH
    WEIGHTS
    e.g.
    dumbells/barbelss/mi
    niral water.

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