Lesson 1: Setting

Personal Fitness
Goals
• Have you thought about what you want to be doing in five years' time?
Are you clear about what your main objective at the moment? Do you
know what you want to have achieved by the end of today?

• If you want to succeed, you need to set goals. Without goals you lack
focus and direction. Goal setting not only allows you to take control of
your life's direction; it also provides you a benchmark for determining
whether you are actually succeeding.

• To accomplish your goals, however, you need to know how to set them.
You can't simply say, "I want" and expect it to happen. Goal setting is a
process that starts with careful consideration of what you want to
achieve, and ends with a lot of hard work to actually do it. In between,
there are some very well-defined steps that transcend the specifics of
each goal. Knowing these steps will allow you to formulate goals that
you can accomplish.
Learning Objectives
At the end of the lesson, student will be able to:

1. set personal goals on physical activity for health

improvement;

2. complete the benchmark assessments for goal

setting purpose; and
3. evaluate the previous PAR-Q and fitness test results.
 PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
• Before engaging in
different physical
activities, it is important
to know the health
conditions of an
individual. A student will
undergo an assessment in
order to determine their
fitness level. They will
read carefully the PAR-Q
and answer each question
honestly.
COMPARISON OF PRE FITNESS TEST AND PRO FITNESS TEST RESULT

The physical fitness test is a set of measures

designed to determine one's level of physical fitness.
For general health and fitness purposes, the tests
are considered the starting point for designing an
appropriate exercise program. They are meant to
ensure one won't be at risk of harm and provide
with the insights needed to establish clear and
effective fitness goals.
Below is the sample format in recording Pre Fitness Test and Post
Fitness Test result.
Name: Course, year & section: BMI

Physical Fitness Test Pre Test Result Post Test Result

1.

2.

3.

4.

5.
 BODY TYPES
A person’s body type is inherited based on
skeletal frame and body composition. Both men
and women come in all kinds of shapes and sizes.
According to William Herbert Sheldon, each one of
us is unique combinations of the three body types
namely: ectomorph, mesomorph and endomorph.
What body type am I? What is your ideal body?

ECTOMORPH

• Typically skinny/ small

frame
• Lean muscle mass
• Doesn’t gain weight
easily Fast metabolism
• Flat chest/ small
shoulder
What body type am I? What is your ideal body?

MESOMORPH

• Athletic, hard, defined

• Naturally strong
• Gains muscles easily
• Gains fat faster than ectomorphs
• Broad shoulders
What body type am I? What is your ideal body?

ENDOMORPH

• Softer and rounder

• Typically short and stocky
• Gains muscles easily
• Gains fats very easily
• Harder to lose fat
• Slow metabolism
• Large shoulders
GOAL SETTING
• How do you turn your dreams into realities? Successful people use goal setting as part
of their overall planning to achieve success; they decide ahead of time what they plan
to accomplish, then go about doing it. Goal setting can be a powerful way of helping
you to plan ahead and achieve what you want in life.

• To create your own health and fitness goals, identify what you want to achieve, or an
area you want to improve on, and then focus on the active steps you need to take to
achieve that goal.

• A person having a healthy choices and responsible decisions has life-long skills with
opportunities to learn and develop themselves. When taking any challenges, it is better
to have a good idea to define goals. Identify first what is it that you wanted to
accomplish before taking steps and think how you will carry out your plan. A success
will be achieved if you take a change and thinking it positively.
The Five Golden Rules
of Goal Setting
1. Set Goals That Motivate You
• When you set goals for yourself, it is important that they motivate you: this means
making sure that they are important to you, and that there is value in achieving them. If
you have little interest in the outcome, or they are irrelevant given the larger picture,
then the chances of you putting in the work to make them happen are slim. Motivation
is key to achieving goals.
• Set goals that relate to the high priorities in your life. Without this type of focus, you can
end up with far too many goals, leaving you too little time to devote to each one. Goal
achievement requires commitment, so to maximize the likelihood of success, you need
to feel a sense of urgency and have an "I must do this" attitude. When you don't have
this, you risk putting off what you need to do to make the goal a reality. This in turn
leaves you feeling disappointed and frustrated with yourself, both of which are
demotivating. And you can end up in a very destructive "I can't do anything or be
successful at anything" frame of mind.
2. Set SMART Goals
You have probably heard of SMART
goals already. But do you always apply
the rule? The simple fact is that for goals
to be powerful, they should be designed
to be SMART. There are many variations
of what SMART stands for, but the
essence is this – goals should be:

• Specific
• Measurable
• Attainable
• Relevant
• Time Bound
Set Specific Goals
Your goal must be clear and well defined. Vague or
generalized goals are unhelpful because they don't
provide sufficient direction. Remember, you need
goals to show you the way. Make it as easy as you
can to get where you want to go by defining
precisely where you want to end up.
Set Measurable Goals

Include precise amounts, dates, and so on in your goals so

you can measure your degree of success. If your goal is
simply defined as "To reduce expenses" how will you know
when you have been successful? In one month's time if
you have a 1 percent reduction or in two years' time when
you have a 10 percent reduction? Without a way to
measure your success you miss out on the celebration that
comes with knowing you have actually achieved
something.
Set Attainable Goals
Make sure that it's possible to achieve the goals you set. If you set
a goal that you have no hope of achieving, you will only
demoralize yourself and erode your confidence.

However, resist the urge to set goals that are too easy.
Accomplishing a goal that you didn't have to work hard for can be
anticlimactic at best, and can also make you fear setting future
goals that carry a risk of non-achievement. By setting realistic yet
challenging goals, you hit the balance you need. These are the
types of goals that require you to "raise the bar" and they bring
the greatest personal satisfaction.
Set Relevant Goals
Goals should be relevant to the direction you want
your life and career to take. By keeping goals aligned
with this, you'll develop the focus you need to get
ahead and do what you want. Set widely scattered
and inconsistent goals, and you'll fritter your time –
and your life – away.
Set Time-Bound Goals
Your goals must have a deadline. Again, this means
that you know when you can celebrate success.
When you are working on a deadline, your sense of
urgency increases and achievement will come that
much quicker.
3. Set Goals in Writing
The physical act of writing down a goal makes it real and tangible.
You have no excuse for forgetting about it. As you write, use the
word "will" instead of "would like to" or "might." For example, "I
will reduce my operating expenses by 10 percent this year," not "I
would like to reduce my operating expenses by 10 percent this
year." The first goal statement has power and you can "see"
yourself reducing expenses, the second lacks passion and gives
you an excuse if you get sidetracked.
4. Make an Action Plan
This step is often missed in the process of goal setting.
You get so focused on the outcome that you forget to
plan all of the steps that are needed along the way. By
writing out the individual steps, and then crossing each
one off as you complete it, you'll realize that you are
making progress towards your ultimate goal. This is
especially important if your goal is big and demanding, or
long-term.
5. Stick With It!
Remember, goal setting is an ongoing activity, not just a
means to an end. Build in reminders to keep yourself on
track, and make regular time-slots available to review your
goals. Your end destination may remain quite similar over
the long term, but the action plan you set for yourself
along the way can change significantly. Make sure the
relevance, value, and necessity remain high.
Long-term goals take you months or even years to accomplish,
whereas you can reach short-term goals in a short time, such
as a few days or weeks. Thus you might set a series of short-
term goals to help you accomplish a long-term goal.

Goal setting is much more than simply saying you want

something to happen. Unless you clearly define exactly what
you want and understand why you want it the first place, your
odds of success are considerably reduced. By following the Five
Golden Rules of Goal Setting you can set goals with confidence
and enjoy the satisfaction that comes along with knowing you
achieved what you set out to do.
Lesson 2:
Healthy
Eating Habits
Did you eat healthy foods? Have you eaten the right amount of food
everyday? Food gives
our bodies the energy we need every day to function. What you eat have
an effect on your health
and risk for certain diseases. Changing eating habits is very hard
sometimes you do not realize
that they are unhealthy. You need to change your habits a little bit time as
well some things in
your environment.

A healthier diet is good for overall health. Improve your eating habits, set
small goals and
live a healthy lifestyle.
Learning Objectives At the end of the lesson, student will be able to:

1. Identify the six classes of nutrients and its function;

2. Analyze your diet for nutritional quality using U.S. Dietary Guidelines
and My Plate.
3. Explain the relationship of nutrition to enhancing performance.
4. Describe the advantages or disadvantages of dietary supplementation
in the diet.
5. Discuss common eating and drinking practices in the physically active
population
EATING RIGHT TO FUEL THE BODY
What kinds of food are important to your health? How much food do you
need to eat? Scientists have identified 45 to 50 nutrients—food substances
required for the growth and maintenance of your cells. These nutrients
have been divided into six groups—carbohydrate, protein, fat, vitamin,
mineral, and water.

Nutrition is the science of consuming certain food substances, nutrients,

and how they act to fuel your body’s needs. Nutrients perform three major
roles:
1. Growth, repair, and maintenance of all body cells
2. Regulation of body processes
3. Supply of energy for cells
The Macronutrients
Three types of nutrient supply the energy that your
body needs in order to perform its daily tasks: fat,
carbohydrate, and protein. They are referred to as
macronutrients. Fat contains more calories than protein
or carbohydrate per unit of weight. One gram of fat
contains nine calories, whereas one gram of
carbohydrate or protein contains four calories.
1. Carbohydrate
• Carbohydrate is your main source of energy, and it comes in two types: simple
and complex. Simple carbohydrate includes sugars such as table sugar,
fructose, and sucrose. Fructose and sucrose are commonly found in soft
drinks and other sweetened foods.
• Complex carbohydrate has a more complex chemical structure, so it takes
longer to digest. It contains more nutrients than simple carbohydrate and is
often rich in fiber. Fiber is found in foods such as whole grains and vegetables.
Fiber is a type of complex carbohydrate that your body cannot digest. It
supplies no energy. For example, bananas and oranges contain simple
carbohydrate but also contain essential nutrients such as vitamins, minerals,
and fiber. Foods containing simple carbohydrate—such as candy, pastry, and
sugared soft drinks—contain empty calories, which provide energy but few if
any other nutrients such as vitamins and minerals.
Figure 2.1Percentage of
calories recommended
by the Institute of
Medicine’s Food and
Nutrition Board for
carbohydrate, protein,
and fat
Figure 2.2 Types of carbohydrate: (a) Simple carbohydrate (such as in
candy) contains empty calories, but (b and c) complex carbohydrate
(such as in vegetables and fruit) contains more nutrients and fiber.
2. Protein
• Protein is the group of nutrients that builds, repairs, and maintains body
cells; they are the building blocks of your body. Protein is contained in
animal products (such as milk, eggs, meat, and fish) and in some plants
(such as beans and grains). Protein provides energy but not as many
calories as fat.

• During digestion, your body breaks protein down into simpler substances
called amino acids, which your small intestine can absorb. Your body can
manufacture 11 of the 20 known amino acids; you need to get the other 9
—known as the essential amino acids—from food.

• Foods containing all nine essential amino acids are said to provide
complete protein. Animal sources such as meat, milk products, and fish
provide complete protein. Foods that contain some, but not all, essential
amino acids are said to contain incomplete protein.
3. Fat
• Fat is contained in animal products and some plant products, such as nuts and
vegetable oils. Fat is necessary to grow and repair your cells; it dissolves certain
vitamins and carries them to your cells. Fat is classified as either saturated or
unsaturated. Saturated fat is solid at room temperature, and unsaturated fat is liquid.
Saturated fat comes mostly from animal products, such as lard, butter, milk, and meat
fat. Unsaturated fat comes mostly from plants, such as sunflower, corn, soybean, olive,
almond, and peanut. In addition, fish produce unsaturated fat in their cells.

• The bulk of the fat in your diet should come from unsaturated fats, including fish oils.
You should minimize your intake of calories from saturated fat. Trans-fatty acids (also
called trans fat) should not be included in the diet. Trans fat is created through a
process that makes unsaturated fat solid at room temperature—as, for example, in
solid margarine. The U.S. Food and Drug Administration (FDA) indicates that trans fat
is not “recognized as safe,”.
The Micronutrients
Minerals, vitamins, and water have no calories and provide no
energy, but they all play a vital role in your staying fit and healthy.
Minerals and vitamins are called micronutrients because the
body needs them in relatively small amounts as compared with
carbohydrate, protein, and fat.
1.Minerals
• Minerals are essential nutrients that help regulate the activity of your cells. They come
from elements in the earth’s crust and are present in all plants and animals. Some
minerals are especially important for young people—for example calcium, which builds
and maintains bones. During your teen years, your body needs calcium to build your
bones. During young adulthood, your bones become less efficient in getting calcium
from food and begin to lose calcium.

• Another important mineral is iron, which is needed for proper formation and
functioning of your red blood cells. These cells carry oxygen to your muscles and other
body tissues. The best sources of iron are meat (especially red meat), poultry, and fish.
You can also help your body absorb iron by getting an adequate amount of vitamin C.

• Sodium is a mineral that helps your body cells function properly. It’s present in many
foods and is especially high in certain foods, such as snack foods, processed foods, fast
foods, and cured meats (for example, ham). For many people, dietary sodium comes
primarily from table salt (sodium chloride).
1
Figure 3.1 Functions and Sources of Minerals
2. Vitamins
You need vitamins for the growth and repair of your body cells.
Vitamin C and the B vitamins are water soluble, so they dissolve
in your blood and are carried to cells throughout your body.
Because your body cannot store excess B and C vitamins, you
need to eat foods containing these vitamins every day. In
contrast, vitamins A, D, E, and K dissolve in fat, and excess
amounts of these vitamins are stored in fat cells in your liver
and other body parts. Folacin, or folic acid, is especially
important for girls and young women.
Figure 3.2 Functions and Sources of Vitamins
3. Water
• Dietitians usually say that water is the single most important nutrient. It carries the
other nutrients to your cells, carries away waste, and helps regulate your body
temperature. Most foods contain water. In fact, 50 to 60 percent of your own body
weight comes from water. Your body loses 2 to 3 quarts (1.9 to 2.8 liters) of water a
day through breathing, perspiring, and eliminating waste from your bowels and
bladder.

• The best beverages for this purpose are water, fruit juice, and milk. The type of
juice or milk makes a difference. Pure fruit juices contain vitamins and minerals,
and some contain fiber (for example, orange juice pulp). Some juice drinks contain
small amounts of real juice and are supplemented with simple sugar. Skim milk
provides the same basic nutrients as whole milk but without the fat.

• Soft drinks that contain caffeine are not as effective as water. Sport drinks usually
contain sodium and other ingredients that you don’t need unless you exercise for
several hours.
The United States Department
of Agriculture (USDA) issues
nutrition guidelines that
provide easy-to-use information
about eating for good health.
The current guidelines use a
method called MyPlate.

MyPlate looks like a plate and

contains colored areas
representing the basic types of
food—grains, vegetables, fruits,
and protein sources—that you
typically put on your plate.
Accompanying the plate is a
circle that looks like a drinking
glass. It represents the dairy
group— for example, a glass of
milk.
Foods from each of the groups contain
macronutrients (carbohydrate, protein, and fat),
micronutrients (vitamins and minerals), and water.
The goal is to eat more foods that are high in
nutritional value and fewer foods containing
empty calories. Foods with empty calories are
typically high in fat, simple sugar, or both.

The orange area on the plate represents grains; it

is relatively large because grains make
up a large part of a healthy diet. At least half of
your grain choices should be whole grain. The
plate’s green area represents vegetables, and the
red area represents fruits. Together, vegetables
and fruits should constitute approximately half of
your total diet. There are five vegetable groups:
dark green, orange, dried peas and beans, starchy,
and other.
Figure 4.
My Plate shows the five basic food groups that make up a
healthy diet, and the tips to the right help remind you to
think about what goes on your plate. The purple area on the plate represents the protein
group. This group includes meats (such as beef,
poultry, and pork), seafood (fresh and canned), beans
and peas, and nuts and seeds. You should limit your
intake of processed meats such as hot dogs and some
lunch meats, which contain very high levels of salt.
Recommended foods in the protein group include
lean meat cuts, poultry (without skin), and fish high in
omega-3 fatty acids (such as salmon and trout). Some
foods—beans, peas, nuts, and seeds—are included in
the protein group and the vegetable group because
they are vegetables that are high in protein.

The blue circle near the plate represents the dairy

group. The group includes milk, cheese, milk-based
desserts, and yogurt. These foods are good sources of
calcium. When choosing foods from this group,
consider low-fat and fat-free options.
Foods You Should Eat Before, During, and After an Event
• People engaging in competitive sports are often very concerned with the kinds of foods selected for
pre-event meals. However, they should be more concerned with their eating patterns well before the
day of the event. The purpose of the pre-event meal is to supply the competitor with enough energy
and fluids for competition. The meal should be easily digestible as well. Most experts recommend a
light meal (about 300 calories) that is rich in carbohydrate about 2 to 4 hours before the event.
Preloading on extra water is a good idea to keep well hydrated.

• If the duration of the activity is relatively short, less than 30 minutes, the foods that were consumed
before the activity will generally be sufficient to provide enough energy to sustain that activity. An
activity lasting more than 30 minutes will require some additional carbohydrate (glucose and
fructose) replacement during the activity. An energy bar, gels, or a sport drink can provide the
additional carbohydrates needed for energy, and the sport drink will also help to rehydrate.

• Immediately after the activity, you should begin consuming carbohydrates to restore supplies of
muscle glycogen as soon as possible after the workout to maximize recovery. During this period,
nutrient-rich carbohydrate foods, such as fruits and vegetables, or a high carbohydrate drink, such as
chocolate milk, are recommended. Pasta, potatoes, oatmeal, and sport drinks are recommended. It
has been suggested that adding protein may help to hasten recovery.
 Step 1: Servings The number of servings in the container
Food Labels is shown in the green area

Reading and
understanding food labels
can help you plan your
diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
 Step 2: Calories The white area shows the number of
Food Labels calories per serving

Reading and
understanding food labels
can help you plan your
diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
 Step 3: Nutrients That Should Be Limited
The yellow area presents information about some
Food Labels nutrients that should be limited in your diet, such as fat
and salt. The number beside each nutrient indicates the
amount in grams(g) or milligrams (mg) and the
percentage of that nutrient’s daily amount provided by
Reading and one serving.
understanding food labels
can help you plan your
diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
 Step 4: Carbohydrate and Protein
Carbohydrate and protein are two of the three
Food Labels macronutrients that provide your body with
energy.

Reading and
understanding food labels
can help you plan your
diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
Food Labels Step 5: Micronutrients Micro nutrients, such as vitamins
and minerals, are especially important to your diet. You
need to get 100 percent of these each day.
Reading and
understanding food labels
can help you plan your
diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
 Step 6: Footnote Use the information in the white area at the
bottom of the label to make adjustments for the total
Food Labels number of calories you consume. The total number of
calories needed each day varies from person to person
depending on age and body size. People who require more
calories need to adjust the nutrient amounts, and the
Reading and information presented at the bottom of the label helps you
understanding food labels make these adjustments.

can help you plan your

diet and shop for healthy
foods. When reading a
food label, start at the top
and use the following six
steps:
 EATING PRACTICES
Dietary guidelines emphasize that no single diet is best for all people. The
exact amount of food that should be consumed from each food group
depends on factors such as age, sex, and activity level.

Here are some general guidelines for healthy eating from the USDA and
My Plate and from the national nutrition goals for the nation (Healthy
People 2020).
• Make half of your plate fruits and vegetables. • Switch to skim or 1-percent milk.
• Increase dietary complex carbohydrate. • Reduce dietary fat, especially saturated fat. Consume
• Make at least half your grains whole. no trans fat.
• Reduce consumption of calories from added sugar. • Reduce daily salt (sodium) intake.
• Drink water instead of sugary drinks. • Consume adequate dietary calcium.
• Avoid oversized portions.
IMPROVING EATING HABITS

According to Centers for Disease Control and Prevention there are ways
you can improve your eating habits. Permanently improving your eating
habits requires a thoughtful approach in which you reflect, replace, and
reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and,
your common
triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.
REFLECT
• Create a list of your eating and drinking habits.
• Highlight the habits
• Look at the unhealthy eating habits
• Create a list of “cues”
• Circle the “cues” on your list that you face on a daily or
weekly basis.
• Ask yourself
 Is there anything I can do to avoid the cue or situation?
 For things I can’t avoid, can I do something differently
that would be healthier?
REPLACE
• Replace unhealthy habits with new,
healthy ones.
• Eat more slowly.
• Eat only when you’re truly hungry
• Plan meals ahead of time Reinforce:
REINFORCE
Reinforce your new, healthy habits and be patient with yourself.
Habits take time to develop. It doesn’t happen overnight. When
you do find yourself engaging in an unhealthy habit, stop as
quickly as possible and ask yourself: Why do I do this? When did
I start doing this? What changes do I need to make? Be careful
not to berate yourself or think that one mistake “blows” a whole
day’s worth of healthy habits. You can do it! It just takes one day
at a time!
CHAPTER 2:
BASIC
RESISTANCE
TRAINING
Lesson 1: Introduction to
Basic Resistance Training
• Resistance training is a form of physical activity that is designed to improve
muscular fitness by exercising a muscle or a muscle group against external
resistance.
• Resistance training is any exercise that causes the muscles to contract
against an external resistance with the expectation of increases in strength,
power, hypertrophy, and/or endurance. The external resistance can be
dumbbells, exercise tubing, your own body weight, bricks, bottles of water,
or any other object that causes the muscles to contract.
• Maintenance programs are recommended for long term health benefits.
Resistance training is being part of a healthy lifestyle rather than as a
specific therapeutic intervention.
• Currently there is no clear evidence that any particular form of resistance
training is most effective for managing musculoskeletal condition.
 LESSON 1: BASIC RESISTANCE TRAINING
• Resistance training (also called strength training or weight training) is the use
of resistance to muscular contraction to build the strength, anaerobic
endurance and size of skeletal muscles.

• Resistance training is based on the principle that muscles of the body will work
to overcome a resistance force when they are required to do so. When you do
resistance training repeatedly and consistently, your muscles become stronger.

• A well-rounded fitness program includes strength training to improve joint

function, bone density, muscle, tendon and ligament strength, as well as
aerobic exercise to improve your heart and lung fitness, flexibility and balance
exercises.
Variables that can impact on your results include:

• Sets.
• Repetitions.
• Exercises undertaken.
• intensity (weights used).
• Frequency of sessions.

• Rest between sets.

If you vary your resistance training program through the number of

repetitions and sets performed, exercises undertaken and weights used,
you will maintain any strength gains you make.
 Examples of resistance training
There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

• Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
• Medicine balls or sand bags – weighted balls or bags.
• Weight machines – devices that have adjustable seats with handles attached either to weights
or hydraulics.
• Resistance bands – like giant rubber bands – these provide resistance when stretched. They
are portable and can be adapted to most workouts. The bands provide continuous resistance
throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user's body weight to
complete various exercises.
• Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body
weight is convenient, especially when travelling or at work.
Health benefits of resistance training
Physical and mental health benefits that can be achieved through resistance training include:

•Improved muscle strength and tone – to protect your joints from injury.
•Maintaining flexibility and balance, which can help you remain independent as you age.
•Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules
when at rest.
•May help reduce or prevent cognitive decline in older people.
•Greater stamina – as you grow stronger, you won’t get tired as easily.
•Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and
obesity.
•Pain management.
•Improved mobility and balance.
•Improved posture.
•Decreased risk of injury.
•Increased bone density and strength and reduced risk of osteoporosis.
•Improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image
and your mood.
•Improved sleep and avoidance of insomnia.
•Increased self-esteem.
•Enhanced performance of everyday tasks.
Key Resistance Training Principles
•Load – is the amount of weight you can lift or move during exercise. During training:
Lower loads are recommended to complete high numbers of repetitions and higher
loads are recommended to complete low numbers of repetitions.

•Strength – is the ability of the muscle to exert a force at a speed.

To gain strength to need to progressively increase loads during your exercise.

•Power – is how fast a weight can be lifted or moved.

To gain power you need to lift or move weights as fast as you can.

•Endurance – is the ability of your muscle to work for a long time.

To gain endurance the training is of lower intensity and longer compared to training
for strength and power.