PEDUC 01

FIRST SEMESTER - SCHOOL YEAR 2021 -2022

PHYSICAL FITNESS TOWARDS HEALTH AND FITNESS

MIDTERM
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MODULE 7 ( SEVEN )

TOPIC : STRENGTHENING EXERCISE

LEARNING :
OUTCOME Discuss Strength exercise and its benefits
Suggest and perform other strength exercise that appropriate for home
Demonstrate related physical exercise.

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CONTENT

If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen
bones and muscle, and help you lose or maintain weight, wouldn't you want to get started? Well,
studies show that strength training can provide all those benefits and more.

Strength training — also known as weight or resistance training — is physical activity designed to
improve muscular strength and fitness by exercising a specific muscle or muscle group against
external resistance, including free-weights, weight machines, or your own body weight, according to
the American Heart Association.

“The basic principle is to apply a load and

overload the muscle so it needs to adapt
and get stronger,” explains Neal Pire,
CSCS, an ACSM-certified exercise
physiologist and account manager at The
Gym at Englewood in Englewood, New
Jersey.

And what’s important for everyone to know is that strength training is not just about body builders
lifting weights in a gym. Regular strength or resistance training is good for people of all ages and
fitness levels to help prevent the natural loss of lean muscle mass that comes with aging (the medical
term for this loss is sarcopenia). It can also benefit people with chronic health conditions, like obesity,
arthritis, or a heart condition.right up arrow

Muscle strengthening. Stronger muscles can mean either more powerful muscles that can do bigger
jobs (such as lifting heavier weights) or muscles that will work longer before becoming exhausted
(endurance). ..

How Strength Training Helps Your Health

 Strength Training Makes You Stronger and Fitter

 Strength Training Protects Bone Health and Muscle
Mass
 Strength Training Helps Your Body Burn Calories
Efficient
 Strength Training Helps Keep the Weight off for
 Good
 Strength Training Helps You Develop Better Body Mechanics

Strength training is also called resistance training because it involves strengthening and
toning your muscles by contracting them against a resisting force. According to the
Encyclopedia of Behavioral Medicine, there are two types of resistance training:

- Isometric resistance involves contracting your muscles against a nonmoving object, such

as against the floor in a pushup.

- Isotonic strength training involves contracting your muscles through a range of motion,

as in weight lifting.

Isometrics Exercising Equipment with Pressure App, Hand Exercise Ball

Isometric exercise (or isometrics for short) is a unique type of strength training without movements.
Neither the angle of the joints nor the muscle length change during contraction. It is pushing or
pulling against immovable objects. It can also be flexing muscles again each other without moving.

Isometrics is the forgotten type of exercise. Being static, and requiring no movement it is ideally
suited to exercising in the home or office when sitting down.

Essentially, it requires no equipment and is second only to resistance band training in needing
minimal equipment and being suitable for doing anywhere and anytime.

Calisthenics is the other forgotten exercise method that requires no equipment.

However, for isometric exercises, there are a few pieces of equipment that can help monitor the work
being done, and to make it a little easier to maintain pressure and muscle loads.

These tools range from high-tech to very low-tech and homemade devices. You can add fixed
handles and chains to walls and frames, but these homemade aids are not covered here.
Simple Isometric Exercises You Can Do at Your Desk

► Arm-to-Arm Push

This can be done with arms raised in front of you to chest level, or with arms in your lap and hands
held in a praying position (fingers facing up). Push the hands against each other, and push hard.
Maintain the pressure for a count of 10-20 seconds. Do two to three, sets with hands at shoulder
level and again at waist level for best results.

► Leg Lift While Seated

This isometric leg exercise is also done while sitting at your desk. Push your back firmly against the
back of your chair. Keep your back straight and place both feet flat on the floor. Start by extending
one leg into a horizontal position under your desk. Hold the leg up 15 to 20 seconds. Do at least 2 to
3 repetitions for each leg. Then hold both legs up together

► Calf Extension

This exercise is done while standing next to your desk, maybe while looking into the top desk of a
filing cabinet if you want others not to query what you are doing. All you so is to stand up and raise
yourself up on your toes, extending your calves. Hold the elevated position for least 15 to 20 seconds
and repeat three times. This can also be done while waiting for an elevator or while riding the
elevator.

► Chair Squats

This can be done each time you get up from your chair and sit back down. Start from a standing
position. While keeping the back straight, lower your body down to almost sit down, but not quite.
Hold for 10-20 seconds and then straight up again. Do several repeats each time you get up and
return to your chair.
► Up and Down Arm Presses Against your Desk

This can be done at your own desk or during boring meetings. First place your hands, palm side up
against the bottom of the desk. Try to lift the desk, maintaining the pressure for 15-30 seconds.
Repeat with hands on top of the table and pushing down.

► Wall Push Off

Go to a space room or somewhere away from your colleagues gaze. Stand facing the wall with your
feet flat on the ground about a shoulder-width apart. Step back from the wall a little (no more than 5
feet or 1.5 m). Place your palms on the wall, directly opposite your shoulders. Push strongly trying to
push the wall over. You can also move in and out doing push-ups.

► Cross Arm Stretch

Stand or sit with your back straight. Cross your right arm across your chest at shoulder length. Grab
your right upper arm with your left hand. Pull with your left arm while resisting with the right arm. Hold
for 5-10 seconds and release. Switch sides and repeat for several reps on each side.

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REFERENCES

BOOKS :

INTERNET :

https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
https://www.pinterest.ph/pin/592012313502080030/

( PATH-FIT 1) PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS

LEARNING TASK

MODULE 7

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 TASK NO 1

Audio Video Presentation ( Performance Video )

Take a video of your self-demonstrating Isometric exercise at least 3 to 4 minutes and

explain how the muscle feel with the no of reps and no of minutes during performance

Sequence

- Introduction
- Explain a few about strengthening exercise
- Demonstrate
- How you feel

You can follow the circuits or have your own choice of movements that applicable in your
home as long as Isometric exercise.

SUBMISSION REMINDER

Learning Task can be submitted through picture or document file. Just send it to FB
messenger. Videos submission should not be more than 25 mb or 4 minutes and 30 seconds
in an mp4 format with 720 video resolution upload able to FB messenger