Grade 10 2024-2025 Strength Training.pptx

Strength Training

1. STRENGTH TRAINING Mapeh 10

2. Strength training is an important part of fitness that helps us build muscle and improve our overall health. It works by making our muscles contract against resistance, which can come from weights or bands. When we do this, our muscles grow stronger and larger over time.

3. Key concepts in strength training include: Repetitions (Reps): One complete movement of an exercise.
Sets: A group of repetitions performed consecutively.

4. For effective strength training, a common guideline is: Upper Body: 6-15 reps per set, typically in 3 sets. Lower Body: 15-25 reps per set, also in 3 sets.

5. Why do you think strength training is beneficial? It helps us not only gain muscle but also strengthen our bones and ligaments, which is important for preventing injuries. Plus, it can improve our metabolism and heart health, which is vital for maintaining overall wellness.

6. Benefits of the Weight-Bearing Strength Training Exercises 1. have an increase in muscle strength; 2. strengthen tendons and ligaments; 3. improve in range of motion joints; 4. have a reduction of body fat and increase in lean muscle mass; 5. potentially improve his/her blood pressure levels; 6. gain positive changes in levels of blood cholesterol; 7. gain an improvement in glucose tolerance and insulin sensitivity; and 8. gain overall strength, balance and functional ability.

7. B. PRECAUTIONARY MEASURES 1. Warm up and cool down: Before you start exercising, do some light activities like walking to get your body ready. After you finish, do some gentle stretches to help your muscles relax. 2. Focus on good form: When you lift weights, do it slowly and carefully. Make sure you’re using the right muscles and not straining yourself. Start with lighter weights and focus on doing the exercises right. You can always add more weight later when you get stronger. 3. Control your movements: Don’t rush through your exercises. Take your time to lift and lower the weights smoothly. It’s like driving a car – you need to be in control and not speed. 4. Breathe properly: Breathe out when you lift the weight and breathe in when you lower it.

8. 5. Challenge yourself gradually: Don’t try to lift too much weight right away. Increase the weight slowly as you get stronger. It’s like learning to play a musical instrument – you start with easy songs and then move on to harder ones 6. Be consistent: Do strength training regularly, two or three times a week 7. Give your muscles time to rest: Your muscles need time to recover after a workout. Give them at least 48 hours before you train them again.

9. To maintain a healthy and active lifestyle, it’s essential to combine proper nutrition with regular exercise.

10. Key Nutritional Elements: Water: Essential for hydration, especially during exercise, as it helps regulate body temperature and prevents fluid loss. Carbohydrates: Most of your diet should come from healthy carbs, like rice and whole grains, rather than sugary sources. - Protein: Important for muscle growth, especially if you engage in strength training. High-protein diets can also help control cravings. - Fruits and Vegetables: Fill your plate with various colorful fruits and vegetables, which are rich in nutrients. - Grains: Opt for whole grains like whole-wheat bread and brown rice, ideally paired with fruits. airy: For strong bones, consume low-fat or fat-free milk products. Alternatives like soy or rice milk are available for those who are lactose intolerant. - Treats: You don’t have to completely avoid pizza, candy, and fast food; just consume them in moderation to maintain a healthy weight. Added Sugar: - Fruits are naturally sweet, unlike cookies and snacks that have added sugar for flavor. - Added sugar increases calories without providing nutrients, so it should be consumed in moderation. Solid Fats: - Fats are necessary for growth and energy but some are healthier than others. - Solid fats (like butter and margarine) are often high in unhealthy saturated trans fats. Limit intake of foods like cakes and fries that contain these fats. Sodium: -The body needs a small amount of sodium, but too much can raise blood pressure and harm heart health. - Processed foods often contain high levels of salt. Aim to use less than one teaspoon of salt when cooking.

11. Healthy Eating Tips: 1. Eat breakfast daily to boost energy and concentration. 2. Pack your lunch to control portions and ensure healthy meals. 3. Choose healthy snacks and avoid junk food. 4. Have dinner with family for healthier meals and quality time. 5. Get involved in grocery shopping to ensure healthy meal planning.

12. Proper Nutrition for Exercise: Nutrition is vital for growth, development, and disease prevention. A balanced diet includes a variety of nutrients to support bodily functions. Macronutrients (carbohydrates, fats, proteins, and water) are needed in large amounts, while micronutrients (vitamins and minerals) are needed in smaller quantities, both essential for growth and development.