PE10 .pptx INTRODUCTION OF STRENGTH TRAINING

INTRODUCTION OF STRENGTH TRAINING

1. Lesson 1: Introduction to Strength Training

2. STRENGTH TRAINING

3. use of free weights, weight machines, and resistance bands which builds the strength, size of skeletal muscles, and anaerobic endurance. strengthens and increases the amount of muscle mass in the body improves overall health and well-being because the bones, muscles, tendons, and ligaments are strengthened and toughened It also increases metabolism, improves cardiac function, and elevates good cholesterol.

4. 2 Two terms concerning strength Exercises: 1.REPETITION - full movement from the starting point to finish 2. SET - a group of repetitions.

5. Benefits of the Weight-Bearing Strength Training Exercises have an increase in muscle strength 2. strengthen tendons and ligaments 3. improve in a 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.

6. Precautionary measures 1. Before engaging yourself in the activity, warm up first through walking. After doing the exercise, cool down for five to ten minutes through stretching. 2. Align the body correctly and move smoothly through each exercise 3. To be in control is to work at the right tempo. Take three counts while lowering weight and hold, then count three again while raising it to the starting position 4. Pay attention to your breathing during workouts. Exhale while working against resistance by lifting, pushing, or pulling and inhale at every release. 5. Keep challenging muscles by slowly increasing weight or resistance. The right weight differs depending on the exercise.

7. 6. Stick with the routine. Working all the major muscles of the body two or three times a week is ideal. 7. Give time for muscles to recover too and Always give the muscles at least 48 hours to recover before the next strength training session.

8. THE FIVE BASIC STRENGTH TRAINING EXERCISES 1. Push-ups Regular push-ups are performed with the body forming a straight line from the heels.

9. 2. Superman- From prone lying position, lift both arms and legs. Try not to bend the legs; then lower arms and legs without relaxing the ground.

10. 3. Crunches From the supine lying position while legs are bent with arms touching the ears, lift the head and shoulders with the shoulder blades lifting off completely from the ground. Return to the original position while keeping the head elevated off the ground.

11. 4 Side crunches - Starting with legs together and bent, lie on one side. Extend the arm close to the ground 30-45 degrees from the body as support or balance

12. 5. Squats From an upright position with arms and hands crossed in front of the chest or up, squat lower until the thighs are parallel to the ground.

13. CONTINUATION

14. FOOD REQUIREMENTS Eating proper food and proper exercise should go hand in hand to achieve a healthy and active lifestyle. A combination of good exercise routine and consistent intake of a balanced diet can help achieve a well-rounded health and fitness level.

15. F OOD AND NUTRIENTS 1. WATER

16. F OOD AND NUTRIENTS CARBOHYDRATES - Most of your diet must consist of healthy, natural carbohydrates.

17. F OOD AND NUTRIENTS PROTEIN Protein is very important if you add strength training to your aerobic routine

18. F OOD AND NUTRIENTS FRUITS and VEGETABLES - Make your plate filled with fruits and vegetables. Dark green, red, orange vegetables, have high levels of nutrients such as vitamin C, calcium, and fiber.

19. F OOD AND NUTRIENTS GRAINS - Choose whole grains, like wholewheat bread, brown rice, and oatmeal. It is also best to consume them with fruits .

20. F OOD AND NUTRIENTS DAIRY If you are trying to build strong bones, drink fat-free, or low-fat milk products

21. F OOD AND NUTRIENTS PIZZA, CANDY, and FAST FOOD You don’t need to deprive yourself of eating these items. Eating less of them may help you maintain a healthy weight. Pizza, candy, fast food, and sodas have a lot of added sugar, solid fats, and sodium which could be beneficial at some point especially when consumed in the proper amounts.

22. F OOD AND NUTRIENTS ADDED SUGAR Fruits are naturally sweet not like cookies, snack cakes, and brownies, which have added sugar to make them taste better.

23. F OOD AND NUTRIENTS SOLID FATS Fat helps your body grow and develop. It is a source of energy, and it even keeps your skin and hair healthy

24. F OOD AND NUTRIENTS SODIUM Your body needs a small amount of sodium.

25. Tips to maintain a healthy weight Eat breakfast every day. Pack your lunch. . Eat healthy snacks and try not to skip meals. Take dinner with your family. Be involved in grocery shopping and meal planning at home.

26. Proper Nutrition for Exercise Nutrition - is the health branch of health science that emphasizes the importance of food for growth and development, as well as in lowering the chances of acquiring diseases and illnesses .

27. Nutrients are important food substances that help our body function properly. They provide energy and facilitate the growth and repair of cells.

28. Macronutrients- such as carbohydrates, fats, proteins, and water are mandatory intake by the body in large amounts. - such as vitamins and minerals are only needed in very little amounts. They all aid our bodies to produce enzymes, hormones, and other substances critical to growth and development.

29. LIFESTYLE - it is which individual lives. Includes the typical patterns of an individual's behavior like everyday routine at home, in school, or at work; eating, sleeping, and exercise habits, and many others. These patterns of behavior are related to elevated or reduced health risk.

30. 10 Factors Of A Healthy Lifestyle

31. 1) Physical Activity And Fitness Not only does exercising and staying active help keep your body healthy (especially your heart and cardiovascular system) but is also beneficial to your mental health as well in two ways; one being that exercise triggers the release of endorphins which give you a sense of euphoria, and the other that physically fit people tend to have a healthier self-image and higher self-esteem which can generate an overall feeling of happiness.

32. 2) Close Ties With Family Forming and maintaining close and substantive relationships with your family members can contribute to your health by giving you a sense of safety and stability, and that confidence will manifest in your ability to interact with the world around you in a healthy way.

33. 3) Maintaining A Healthy Diet Refined sugars, saturated fats, and processed foods can be a real drag on your metabolism and even affect your immune system, causing you to be fatigued and predisposes you to become sick more often. Eating foods that promote physiological well-being will simply make you feel better, which in turn will make you happy more often than depressed.

34. 4) Getting Enough Sleep Numerous studies have been done on sleep and the correlation with both physical and mental health, and from those studies, an overwhelming amount of evidence has been generated that has proven that getting the right amount of high quality, restful sleep at the appropriate intervals has a measurable and direct impact on our health and happiness.

35. 5) Keep Stress To A Minimum   life is going to be inevitably stressful at times for everyone, and not all stress is necessarily negative, however, in excess stress causes chronic damage to every part of us, physically and mentally, so finding ways to avoid and alleviate stress is crucial to participating in a healthy lifestyle.

36. 6) Sex And Intimacy Being engaged in a healthy relationship with a partner and engaging in intimate activities on a regular basis is most certainly a common factor amongst people who live healthy lifestyles. Not only because the act of intercourse is exercise and is a natural de-stressor, but also because being in a healthy romantic relationship with another person is an important contributor to our happiness and mental well-being .

37. 7) Diversify Your Hobbies Studies have also shown that people who only watch television or surf the internet in their spare time do get sicker more often than people who have a variety of activities that they participate in such as reading, writing, painting, hiking, etc. Some television or internet obviously is fine, however, when the amount of time spent in front of the television or computer reaches excessive levels, the health factor of your lifestyle is significantly diminished.

38. 8) Maintain A Healthy Social Life I t’s natural for some people to be introverted and others extroverted, however, being an extreme recluse and not having any kind of social life can be damaging to your happiness. Having and maintaining friendships outside of work and family is an important part of what it means to maintain a healthy lifestyle.

39. 9) All Things In Moderation There is nothing wrong with enjoying adult beverages, especially when alcohol is part of healthy social interaction with family or friends, however, drinking is something that can easily go from an acceptable (even healthy) amount to excessive, and drinking to excess is most certainly detrimental to being able to maintain a healthy lifestyle.

40. 10) No Tobacco/Smoking This concept is obvious for reasons we are all aware of by now. There is no room for cigarettes or other carcinogenic tobacco products in a healthy lifestyle regimen.

41. REMEMBER: A n unhealthy lifestyles brings with it certain diseases that can shorten your lifespan. This diseases known as non-communicable diseases (NCDs) are not transmitted from person to person yet kill more than 36 million people each year.

42. 4 Main T ypes of NCDs:

43. 1.Cardiovascular diseases - like enlargement of the heart and hypertension.

44. 2. Cancer 3. Respiratory Diseases ( such as chronic obstructed pulmonary disease and asthma) 4. Diabetes