INSTRUCTOR

PHYSICAL EDUCATION DEPARTMENT

LESSON

3
PHYSICAL EDUCATION

IRISH KIM G. TIMULA

OVERVIEW OF
TRAINING TYPES
AND PROGRAMS
SPECIFIC LEARNING OUTCOME:

Design a personalized core training

following the fitness principles using
manipulative resistance equipment.

RESISTANCE TRAINING
·Resistance training or also known as strength training or weight
training is now a standard part of a comprehensive personal
training program. The benefits of resistance training are numerous
and include increases in strength, muscle mass, and bone density to
mention a few. All of these aspects are important to maintain good
health in both men and women, and almost every population, from
adolescents to senior citizens, can benefit f om resistance-training.

·Resistance training can be intimidating, especially for a beginner.

The more equipped you are with knowing the basics of weight
training, the more confident you will be with starting your program.
Gaining muscle does not have to take hours of working out in the
gym. If you maximize your time, you can work out for as little as 30
minutes per session and still get the results you are looking for!

BENEFITS
Increase Strength Tone Muscles Decrease Fat
Decreases Muscle Loss(Due to aging or inactivity)
Improve Quality of Life
Strengthen Bones

HOW TO START YOUR

RESISTANCE TRAINING?

1. For the first 4-6 weeks of training, choose a weight that will allow
you to complete 12-15 repetitions with minimal fatigue.
2. Start with large muscle groups first.
3. Lift the weights slowly to maximize the effectiveness and
decrease the risk of injury. Your muscles and their stabilizers
(tendons and ligaments) need to adapt to the training.
4. Make sure to use the proper form and technique for the exercise.
If you can not use the correct form while lifting a weight, chances
are, the weight is too heavy!
5.There is plenty of time to increase weight in the future. Your body
will benefit more when you lift weights correctly
 POWER TRAINING
·Power is evident throughout sport. Whether it’s
sprinters shooting out of the blocks, rugby
players tackling, or basketball players dunking
power is crucial in top-class sport.

·Power is a combination of strength and speed.

The exercises you use to develop power can
range from plyometric power exercises for your
legs to medicine ball throws and modified
strength-training lifts.

SPECIFIC LEARNING ·Power is the rate at which work is performed.

OUTCOME:
Power is also defined as force multiplied by
velocity.
Design a personalized For training
core example, moving a heavyweight very
fast principles
following the fitness requires moreusingpower than moving that same
weightequipment.
manipulative resistance slowly.

WHEN TO TRAIN
RESISTANCE TRAINING FOR POWER
·Strength
training is and
now conditioning coaches
a standard part of aoften
comprehensive personal

·Resistance training or also known as strength training or weight

trainingthis
debate program.
subject.The
Onebenefits
thoughtofisresistance training are numerous
to train for
and include
power increases
only during theincompetition
strength, muscle
phasesmass,
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training. aAnother
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is these aspects
to train are important
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power. inPower
both men and should
training women,be and almost every population, from
performed
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giving can benefit
a special f om resistance-training.
emphasis
during the in-season competition phases. It
takes many years to master complex power
·Resistance training can be intimidating, especially for a beginner.
exercises like the snatch and power clean.
The more equipped you are with knowing the basics of weight
Therefore, practice is needed.
training, the more confident you will be with starting your program.
SAMPLE POWER
Gaining muscle does not have to take hours of working out in the
gym. If you maximize your time, you can work out for as little as 30

PROGRAM
minutes per session and still get the results you are looking for!

GUIDELINES BENEFITS
·Don't choose a weight Increase
that's Strength Toneneed
heavy. You Muscles
to Decrease
be able Fatto
thrust the weightDecreases Muscle
into position Loss(Due
with to aging
explosive or inactivity)
speed. Yet, the
weight needs to be heavy enough to challenge Improve
you Quality
over a of Life
short
series of repetitions. Strengthen Bones
·Rest between sets until fully recovered. That means about3 to 5

minutes. Power needs to be expressed when the

HOW TO START YOUR
phosphocreatine energy system is fully reconstituted.

EXAMPLE:
RESISTANCE TRAINING?

Perform these exercises for a power program workout.

Hang Power Cleans: 3 sets of 6 reps, fast

Push Press: 3 sets of 6 reps, fast
Hang High Pulls: 3 sets of 6 reps, fast
Romanian deadlifts: 3 sets of 6 reps, fast

Remember, this is not a bodybuilding program so you are not

aiming for a pump or lactic acid build-up in the muscles,
although by the end of the workout you inevitably will get
some. You want each lift to be as explosive as is appropriate.
 SPEED TRAINING
·Athletes who can move faster than
their opponents have an advantage.
Speed is often measured by using
linear (straight line) sprinting over a
distance between 40 and 100 yards
(37–91 m).

However, it is important to remember that in most sports,

athletes rarely sprint more than 30 yards (27 m) in a straight
line before they must make some type of directional change.
Unless an athlete is a 100-meter sprinter, focusing a great
deal of time and attention on straight-ahead speed may not
SPECIFIC LEARNING
result OUTCOME:
in optimum performance. On the other hand, since
most sports require acceleration from a static state or when
Designtransitioning
a personalized
betweencoremovements,
training straight-line speed is still a
following the fitness
valuable principles
asset that athletesusing
should focus on when testing and
manipulative
trainingresistance
for sports.equipment.

WAYS TO INCREASE SPEED

·Resistance training or also known as strength training or weight
1. Stride Rate
training is now– How fast the foot
a standard part can
of return
a comprehensive personal

RESISTANCE TRAINING
training
to program.
the ground,
and include
contacts
The benefits
increasing
in aincreases
of resistance
the number
in strength,
given amount of time.
training are numerous
of foot
muscle mass, and bone density to
mention a few. All of these aspects are important to maintain good
health in both
2. Stride men–and
Length The women, and almost
actual distance every population, from
covered
adolescents to senior citizens, can benefit f om resistance-training.
with each step taken.

·Resistance training3.canStay
beGrounded- Faster
intimidating, running
especially forspeeds are
a beginner.
The more equippedachievedyou are with greater the
with knowing ground
basicsforces in
of weight
relationship
training, the more confident youto mass…
will putstarting
be with more force
your into it…
program.
Gaining muscle does and you
not cover
have to more of it! of working out in the
take hours

SPEED PROGRAMMING
gym. If you maximize your time, you can work out for as little as 30
minutes per session and still get the results you are looking for!

·EXERCISE TIME – Everything is timed! BENEFITS

·TRAINING DISTANCEIncrease
– 40-400Strength
Yards Tone Muscles Decrease Fat
·RECOVERY TIME –Decreases Muscle
10-40 yards, 1: Loss(Due
5-6 to aging or inactivity)
·100-400 yards, 1: 3-4 Improve Quality of Life
Strengthen Bones
Proper design and emphasis of workout/drills for the time of

year
Proper warm-up HOW TO START YOUR
RESISTANCE TRAINING?
Each workout goes from simple to complex
Each week builds on the preceding week (mechanics, intensity,
volume)
Perfect technique for each drill / each rep Complete rest for
drills (time of year dependent) Appropriate cool-down
Recovery strategies (ice tubs, nutrition)
EXAMPLE EXERCISES OF
RESISTANCE TRAINING
PUSH UP
1. Begin with hands placed directly under shoulders and feet
slightly wider than hip-width distance apart on the floor.
2. Step legs behind with feet together and toes curled under,
then lift hips up and keep the chest in front of hands.
3. Tense every muscle in the body to form a straight line from
the head through to the heel, and maintain this line
throughout.
4. Lower chest to touch the floor. Always aim to go as low as
you can, as
SPECIFIC to accessOUTCOME:
LEARNING your full range of motion.

Design a personalized core training

following the fitness principles using
manipulative resistance equipment.

·Resistance training or also known as strength training or weight

training is now a standard part of a comprehensive personal

RESISTANCE TRAINING
PLANK
training program. The benefits of resistance training are numerous
1.
andBegin
includein the plankinposition,
increases strength,face down
muscle mass,withandyour
boneforearms
density to
and toesa on
mention few.the floor.
All of these Your elbows
aspects are directly
are important under your
to maintain good
shoulders
health in bothandmenyourandforearms
women,are andfacing
almost forward. Your headfrom
every population, is
relaxed
adolescentsand toyou should
senior be looking
citizens, at the
can benefit floor.
f om resistance-training.
2. Engage your abdominal muscles, drawing your navel
toward your spine. Keep your torso straight and rigid and
·Resistance
your body in training can line
a straight be intimidating,
from ears toespecially
toes withfor noasagging
beginner.
Thebending.
or more equippedThis is you
the are with spine
neutral knowing the basics
position. Ensureof weight
your
training, the
shoulders aremore
down,confident you will be
not creeping upwith
towardstarting
youryour program.
ears. Your
Gaining
heels muscle
should be does
over notthe have
balls to
of take
your hours
feet. of working out in the
gym.
3. HoldIf you
this maximize
position foryour 10time, you can
seconds. work to
Release outthe
forfloor.
as little as 30
minutes per session and still get the results you are looking for!
4.Overtime work up to 30, 45, or 60 seconds.

BENEFITS
BICEPS CURL Increase Strength Tone Muscles Decrease Fat
1. Begin standingDecreases
tall withMuscle
your Loss(Due to aging
feet about or inactivity)
hip-width apart.
Keep your abdominal muscles engaged. Improve Quality of Life
2. Hold one dumbbell in each hand. Let your arms Strengthen Bones
relax down
at the sides of your body with palms facing forward.

3. Keeping your upper arms stable and shoulders relaxed,

HOW TO START YOUR
bend at the elbow and lift the weights so that the dumbbells

RESISTANCE TRAINING?
approach your shoulders. Your elbows should stay tucked in
close to your ribs. Exhale while lifting.
4. Lower the weights to the starting position.
5. Do 8–10 curls, then rest and do one or two more sets.
DEADLIFT
1. Step up close to the bar, so that it is positioned about over
the middle of your foot. Your stance will probably be at about
hip-width.
2. Bend over and grip the bar with hands about shoulder-
width apart, using either an overhand or mixed grip.
3. Breathe in, brace your core, and lift the bar by extending
your hips and knees. Pull the bar close to your body.
4. The lift is complete when you are standing straight up, with
hips and knees locked out.
5. With control, lower the bar back to the ground by reversing
the movement.

SPECIFIC LEARNING OUTCOME:

Design a personalized core training

following the fitness principles using
manipulative resistance equipment.

EXAMPLE EXERCISES OF
·Resistance training or also known as strength training or weight

POWER TRAINING
training is now a standard part of a comprehensive personal

RESISTANCE
and include
LATERAL
TRAINING
training program. The benefits of resistance training are numerous
increases in strength, muscle mass, and bone density to
BOUNDS
mention
1. a few.
Stand with All of
both these
feet aspects are important to maintain good
together.
health
2. Jumpintoboth men and
the right andwomen,
land onand
youralmost everyhinging
right leg, population, from
forward
adolescents
slightly fromtothe
senior
hipcitizens,
as your canright
benefit
legf om resistance-training.
bends to absorb the
impact. Let your left arm swing naturally forward as you jump
and land, and allow your left foot to swing close to your right
·Resistance training can be intimidating, especially for a beginner.
leg.
The more equipped you are with knowing the basics of weight
3. Immediately spring off your right foot and jump to the left,
training, the more confident you will be with starting your program.
landing
Gainingon your does
muscle left foot. This completes
not have to take hoursoneofrepetition.
working out in the
gym. If you maximize your time, you can work out for as little as 30
minutes per session and still get the results you are looking for!

BENEFITS
Increase Strength Tone Muscles Decrease Fat
Decreases Muscle Loss(Due to aging or inactivity)
Improve Quality of Life
Strengthen Bones

SQUAT JUMPS
HOW TO START YOUR
1. Stand with your feet shoulder-width apart; sink down into a
RESISTANCE TRAINING?
squat. You should only do this exercise if you already have the
good squat form: Chest goes up and out, hips hinge back and
knees stay over your toes.
2. As you sink down into the squat, let your arms naturally
swing back past your hips.
3. Explode out of the squat into a vertical jump, letting your
arms swing naturally forward and up for extra power.
4. Sink back down into a squat as you land, then explode
immediately back into another jump.
EXAMPLE EXERCISES OF
SPEED TRAINING
·Hill Sprints - Uphill sprints at an all-out speed for 10 to 20
seconds should be followed by enough recovery time to bring
the heart rate down a little.

·Interval Runs - Intervals runs are like HIIT workouts: you work
at high intensity for a short period of time, recover, and do it
again.

·Long, Slow Runs - Aim for just one long run per week, and the
length depends
SPECIFIC LEARNINGon OUTCOME:
the individual. It should be about 20
percent of their weekly mileage.
Design a personalized core training
·Ladder
followingDrills - Use aprinciples
the fitness fitness ladder
using on the ground to do foot
drills that improve
manipulative speed
resistance and agility. You don’t even need a
equipment.
ladder. You can use lines on the ground or tape outside in the
parking lot. Start with forwarding and backward hops over the
lines or ladder, then move to single-leg moves and lateral
movements for a greater challenge.
·Resistance training or also known as strength training or weight
·High Knees
training is now- Think of the part
a standard classicof football drill of running
a comprehensive personal

RESISTANCE TRAINING
training tires.
through program.
and include
easier to avoid
Theyour
Start
increases
benefits of resistance
clients
in strength,
falls and
out with training
injuries, muscle
though. mass,
something
Use and
are numerous
a little
bonefor
ladders density
highto
mention
knees andaprogress
few. All oftothese aspects are
low hurdles important to maintain good
or tires.
health in both men and women, and almost every population, from
adolescents
·Dot Drills - to senior simple
Equally citizens, are
can dot
benefit f omwhich
drills, resistance-training.
only require
tape. Tape dots or X on the ground and have your client move
quickly from one to another in specific patterns. Give them the
·Resistance training can be intimidating, especially for a beginner.
pattern in advance and work on speed in changing directions
The more equipped you are with knowing the basics of weight
between each dot or X.
training, the more confident you will be with starting your program.
Gaining muscle does not have to take hours of working out in the
gym. If you maximize your time, you can work out for as little as 30
minutes per session and still get the results you are looking for!

BENEFITS
Increase Strength Tone Muscles Decrease Fat
Decreases Muscle Loss(Due to aging or inactivity)
Improve Quality of Life
Strengthen Bones

HOW TO START YOUR

RESISTANCE TRAINING?

apply
LESSON ACTIVITY

Instruction: Design at least 7 Individual Manipulative

Equipment that can be used for your next Core training
plan. Take a picture of your Manipulative Equipment with
a label and submit it via Google Classroom.
assess
LESSON ACTIVITY

Instruction:
Design your Individual Core Training Plan by applying the
different fitness principles you have learned from the
lessons and use the manipulative equipment that you have
created in the previous activity.

This is an example of a Modified Training Work Plan.

SPECIFIC LEARNING OUTCOME:

TITLE: Modified Body Built and Abs (SAMPLE DESIRE GOAL)

Design aDesign:
Program personalized core training
·1following the fitness principles using
hour every session (Monday to Friday)
manipulative
·Attire: resistance equipment.
Sports Attire

General Objectives:
At the end of the program, the trainee shall achieve the desired

outcome which is to have well-toned body curves and abs

·Resistance training or also known as strength training or weight
training is now a standard part of a comprehensive personal

RESISTANCE TRAINING
Specific Objectives:
training program. The benefits of resistance training are numerous
·To be able to perform successfully the set activities
and include increases in strength, muscle mass, and bone density to
·To achieve the goal of the program
mention a few. All of these aspects are important to maintain good
health in both men and women, and almost every population, from
Warm-Up Activity
adolescents to senior citizens, can benefit f om resistance-training.

Activity Sets Repetition/Time

·Resistance training can be intimidating, especially for a beginner.

The more equipped you are
Stretching 1-2with
sets knowing the basics of weight
8 Repetitions

training, the more confident you will be with starting your program.
Gaining muscle
Jumping Jack does not have to take hours of10working
1 set out in the
Repetitions

gym. If you maximize your time, you can work out for as little as 30
minutes per session and still get
Squat Bending
the results you are
2 sets
looking for!
15 Repetitions

Bend and Reach 2 Sets

BENEFITS
15 Repetitions

Increase Strength Tone Muscles Decrease Fat

Main Activity Decreases Muscle Loss(Due to aging or inactivity)
Improve Quality of Life
Activity Sets Strengthen Bones
Repetition/Time

Curl-ups 2 sets 25 Repetitions

Push-ups
HOW TO START YOUR
2 sets 10 Repetitions

Leg Drop & Reverse

RESISTANCE TRAINING?
1 set 20 Repetitions
Crunch

Scissors Kick 2 sets 10 Repetitions

Mountain Climbing 2 sets 10 Repetitions

Cool Down
Activity Sets Repetitions

Inhale and Exhale 2 sets 5 Repetitions

Shaky Jog 2 sets 10 Repetitions

Stretching (Head-Toe) 5 sets 10 Repetitions