MUSCLE AND BONE

STRENGTHENING
ACTIVITIES
(Resistance Training)
Objectives:
 Define and identify muscle and bone
strengthening activities and its benefits to
physical fitness of the individual;

 Differentiate muscle strengthening activities

from bone strengthening activities;

 Execute simple muscle and bone

strengthening activities
 What were the
physical activities in
your childhood?
 What are the
physical activities
you do now as a
teenager?
 Can you give some
benefits you can get
through participation
of these activities?
 MUSCLE STRENGTHENING
ACTIVITIES
 Exercises in which group of muscles work or
hold against force or some weight.

 Often involve heavy objects, such as weights

which are lifted multiple times to train various
muscle groups. It can also be done by using
elastic bands or body weight for resistance.
 EXAMPLES OF MUSCLE
STRENGTHENING ACTIVITIES
 Climbing a tree
 Doing push-ups, pull-ups and sit-ups),
 Carrying heavy loads, and heavy gardening
(such as digging or hoeing).
 Games such as tug of war
 Wall climbing
 BONE STRENGTHENING ACTIVITIES

 This kind of activity (sometimes called weight-

bearing or weight-loading activity) produces a
force on the bones that promotes bone growth
and strength.

 This force is commonly produced by impact

with the ground.
 EXAMPLES OF BONE
STRENGTHENING ACTIVITIES
 Jumping jacks
 Running
 Brisk walking
 Hopping, skipping, jumping
 Sports (gymnastics, basketball, volleyball, lawn
tennis)
 MUSCLE BONE
STRENGHTENING STRENGTHENING
ACTIVITIES ACTIVITIES

• Muscle contradiction occurs • Bone growth is stimulated by

the physical stress.
• The repetitive contradictions
during exercise cause damage • Such bone strengthening
to muscle fibers however, activities can increase bone
these muscle fibers are ready density throughout our
to repaired once they are skeletal system.
damaged.
 PHYSICAL BENEFITS OF MUSCLE AND
BONE STRENGTHENING ACTIVITIES
 Cardiovascular System- Your heart and blood
vessels receive the most benefits from regular
physical activity.

 Weight Maintenance- Reduce risk for

developing diseases such as Diabetes, Heart
disease and certain cancers.
 PHYSICAL BENEFITS OF MUSCLE AND
BONE STRENGTHENING ACTIVITIES
 Bone Strength- Your physical activities makes
your bones stronger and denser and decrease
risk of injury.

 Balance and Coordination –It improves posture,

athletic ability, fitness level and sport
performance.
 MISCONCEPTIONS OF MUSCLE AND
BONE STRENGTHENING ACTIVITIES
 Lifting weights will stunt your growth.
Olympic styles leave growing bones susceptible to
being damaged, but overall, weightlifting is safe
for everyone.

 Lifting weights will burn lots of fat.

Only aerobic exercise burns fat. More muscle will
increase metabolism but not burn fat.
 MISCONCEPTIONS OF MUSCLE AND
BONE STRENGTHENING ACTIVITIES
 If you lift weights, you will get big and giant like
Dwanye Johnson “The Rock.”

Genetics primarily determine how much and

what kind of muscle a person will develop