40

CHAPTER III: FLEXIBILITY TRAINING

Lesson 1
What is Flexibility?

INTRODUCTION
Flexibility can be termed as the ability of your joints and body
parts to execute their full range of motion. Flexibility is required in all
your day-to-day activities such as bending, walking, lifting, etc. Being
flexible allows your muscles to remain mobile. But, like most things,
flexibility decreases with age and it is very important to include
flexibility exercises in your daily workout regimen. https://yhoo.it/2KFnwnq

As you age, your muscles naturally lose strength and size and can become less
supple and stiffer. This can affect the range of movement around your joints, which may
lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause
muscles and joints to tighten up.

LEARNING OUTCOMES

Understand what flexibility and stretching is.

Identify the different types of stretching.

Let’s See What‘s On Your Mind

Direction: Picture analysis

1. 2. 3. 4.

https://bit.ly/3iO94pM

https://bit.ly/2NwXqUx
https://bit.ly/3qTybKI
https://bit.ly/3pwLWPj

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Let’s Connect the Dots

1. Based on the activity above, what have you observe on the given pictures?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. What do you think are the reasons why do people perform those activities?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. If the given pictures will be performed by an a group or individual does it require

flexibility? How could you say so?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Let’s Talk About It

WHAT IS FLEXIBILITY?

Flexibility is the ability of your muscle or your body

part to relax and allow stretch and stress forces. Certain
factors influence your flexibility, such as age, gender or
physical activity. The amount of flexibility will determine the
range of motion or the full movement potential of a joint.

The range of motion, or the degree of movement, at a joint is affected by your

muscles, tendons, ligaments, and bones. Every joint has a unique function and should
only move through specific movement sequences. Some joints are meant to bend
through a minimum range of motion to keep the muscles, tendons and ligaments active,
and, therefore, preventing atrophy or excess tension. Through consistent stretching, you
can maintain an ideal range of motion. When you learn fundamental stretch exercises,
you can train your body to move and feel better.

According to the U.S. National Library of Medicine, flexibility diminishes with age.
Natural degenerative changes occur, including joints becoming stiffer and less pliable.
Fluid in the joints decrease and cartilage gets worn away. Normal aging creates change
in the muscle and the nervous system, causing the muscle to have less toning and

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ability to contract. The muscle becomes more rigid and less toned, even with regular
exercise. With the proper medical consultation, senior citizens can develop a daily
stretch routine for maintaining the quality of life based on their specific health conditions.

Another interesting fact is females are more flexible than males. Individual
research studies performed by The Canadian Journal of Applied Sport Sciences
(Bell/Hoshizaki, 1981, Dec. 6) and Ergonomics (Doriot/Wang, 2006, Feb. 22) separately
found that women have a significantly greater range of motion than men. The study
found the female body has minor differences in joint structure and connective tissue (i.e.
muscle, tendons, and ligaments) than the male body, permitting the increased degree of
movement.

Physical activity plays another important part of flexibility. According to a study by

the National Center for Biotechnology, more physically active people have better
flexibility than non-active individuals. A sedentary lifestyle, or lots of sitting and inactivity,
contributes to stiff joints and a shorter range of motion. Of course, not all activity
improves overall flexibility. In fact, certain repetitive movements lead to muscular
imbalances creating discomfort, pain or even injury. Properly stretching overworked
muscles helps restore muscular balance and may decrease the risk of injury.

STRETCHING

Stretching is an exercise in pulling a body part away from

its anatomically neutral position or your natural, relaxed position.
Through proper stretching with the right amount of force and
consistent efforts, benefits include:
https://yhoo.it/3658BKD
returning muscle to its resting state after exercise
maintain joint range of motion
provide temporary relief from exercise-induced soreness
decrease potential of injury
improve blood circulation with some stretches
burn more calories than at rest
improve posture
Knowing the 3 types of stretching and when to do the important for you to reap the
rewards. Otherwise, you increase the likelihood of injury when doing the wrong kinds of
stretches at the wrong time.

TYPES & TIMING OF STRETCHING

Static, dynamic and ballistic stretching are the three types of stretching. This
chapter primarily covers static stretching—the simplest form of flexibility training. I briefly
discuss dynamic stretching and how it’s more than holding or rapidly dipping in and out
of a position. Then, I explain the dated concept and dangers of ballistic stretching.
Additionally, I recommend a few inexpensive fitness tools to enhance your
flexibility training. Some stretch tools are, as simple as, a chair or wall. Other tools have
a small cost, like straps or foam rollers.

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As with any type of fitness activity, stretching comes with a few precautions for
safety and effectiveness. The articles I listed in the introduction are correct in the
implications of danger. People with special needs, conditions and injuries need to
consult their doctor before beginning these stretch exercises. Read all the way through
the book before starting any of this routine to see if stretching is appropriate for you.

 Static Stretching

The type of stretch primarily

covered in this book is static meaning to
hold in place. In static stretching, you
move into a position and hold. Even
though static stretching is the most
commonly used type of flexibility training,
it is also the most misunderstood and
https://yhoo.it/3iyf6uC
misused form of exercise. https://yhoo.it/2LT2yCh
Research has shown a pre-workout static stretch routine does not improve
exercise performance, increase blood flow or decrease the likelihood of injury. So, static
stretching is not an adequate warm-up for the body.
The best time for static stretching is after a workout or as a standalone routine.

A few static stretch methods include:

1) Static passive - An outside force or object is used to assist

with applying the stretch. This type of stretch is great for all
fitness levels.
Timing: Hold position for 20-30 seconds. After the first 7
seconds, relax the targeted area and sink deeper into the
stretch. It’s okay if you can’t stretch further—practice makes
perfect. https://bit.ly/39bLv79

Example: When you bend and touch your toes, you are
doing so without the effort of activating your muscles to get into
position. Also, using a strap to pull your body into a position is a
static passive stretch.

2) Static active - The strength of one muscle group is used to hold

the stretched muscle in place. This type of stretch is for
experienced exercisers since it requires more balance, body https://bit.ly/2N
position awareness and control.
Timing: Hold position for 5-10 seconds at a time.

Example: From a standing position you extend one leg out in front you and
hold it. This is a static active stretch. It requires the muscle on the front of your leg
to stretch the muscle on the back of your leg.

3) Isometric - This is also known as a static contraction of a

muscle. An isometric stretch is when you get into a stretch position,
then contract the stretched muscle. This stretch should be used with

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caution and with supervision if you aren’t experienced. You may injure your
tendons, ligaments or joints if you contract the stretched muscle too much.
Isometric stretching is not recommended for anyone under 18 years old. Once
again, this type of stretch is for more experienced exercisers.
Timing: Get into position, and then contract the affected area for 10-15 seconds.
Repeat this movement 2-5 times for the best results.
https://bit.ly/2K
Example: Any exercise can be used as an example when you just hold
position and your muscles contract to keep still.

4) Proprioceptive neuromuscular facilitation (PNF)-

Considered the best stretch for improving joint range of
motion, the PNF stretch is a blend of static passive and
isometric stretching. PNF stretching requires a trained
professional to assist the movement safely. The pro
moves a person’s body part to a point of mild
discomfort. This passive stretch is held for 10 seconds.
https://bit.ly/3p

On instruction, the person pushes against the professional’s hand. The person
should apply just enough force so that the body part remains static. The hold lasts
for 6 seconds. The athlete then relaxes as the professional completes a second
passive stretch held for 30 seconds. The body part should move further than
before. Another way is for the professional to have the active muscle complete its
full range of motion in a contracted state, then relax as the part is moved back into
position.

Timing & Example: For the sake of safety, please have your doctor refer
you to the best professional for your particular needs.

 Dynamic Stretching

Dynamic stretching is movement-specific exercises that warm up the muscles and

prepare the body for specific activities.

This type of stretch uses a slow, controlled movement using multiple muscle
groups within their range of motion. Dynamic stretches help lubricate joints and increase
muscle temperature and is the one exception to stretching as a pre-workout routine.

Since the vast number of dynamic stretches would take up volumes of books, I
only touch on this topic. Essentially, most traditional bodyweight exercises are dynamic
flexibility exercises when you go through the full range of motion at a slower pace than
usual. Excellent examples of dynamic stretching are in Component 1: Warm-Up of the
90-DayHome Workout Program.

Join a fitness club, gym or private studio that hosts classes for Yoga, Tai Chi or
Qigong (pronounced chi-gong). These group classes have dynamic and static stretch
exercises for developing flexibility and mobility. An experienced instructor provides
verbal and visual cues, as well as, encouragement while making adjustments according
to your fitness level.

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You may notice soreness or muscle fatigue after your workout sessions. There
are two types of muscle soreness:
Post-workout muscle soreness that quickly fades after a session
Delayed onset muscle soreness (DOMS) is the soreness felt 24-48 hours after a
workout. This condition is believed to be caused by microscopic tears in the connective
tissue in the muscle following intense exercise sessions.

Stretching is one of many ways to alleviate the tension from DOMS. However,
this is only a temporary fix and has not been proven to aid or speed up recovery. At the
very least, you may relieve tension and maintain your joint range of motion right after a
workout.

Injury prevention is currently thought to be a benefit in stretching, but no scientific

evidence confirms this theory. Some research studies have shown no decrease in
exercise injury prevention and some institutions have even hypothesized that pre-
workout static stretching may actually increase your likelihood of injury, or at a minimum,
diminish exercise performance.

However, flexibility training is exercise, so you burn more calories stretching than
you do at rest. If you find you need a day off from intense exercising or a great way to
ease yourself into working out, then stretching is an excellent alternative as a standalone
routine.

Stretching can sometimes counteract any stiffness you have from chronic and
repetitive positions or movements. For instance, office workers spend their day seated at
a desk, so they would benefit from regular stretching to extend the shortened muscles in
the front of the body. Their focus would be on the front hips, shoulders, chest and neck
since this soreness felt 24-48 hours after a workout. This condition is believed to be
caused by microscopic tears in the connective tissue in the muscle following intense
exercise sessions.

Stretching is one of many ways to alleviate the tension from DOMS. However,
this is only a temporary fix and has not been proven to aid or speed up recovery. At the
very least, you may relieve tension and maintain your joint range of motion right after a
workout.

Injury prevention is currently thought to be a benefit in stretching, but no scientific

evidence confirms this theory. Some research studies have shown no decrease in
exercise injury prevention and some institutions have even hypothesized that pre-
workout static stretching may actually increase your likelihood of injury, or at a minimum,
diminish exercise performance.
However, flexibility training is exercise, so you burn more calories stretching than
you do at rest. If you find you need a day off from intense exercising or a great way to
ease yourself into working out, then stretching is an excellent alternative as a standalone
routine.

Stretching can sometimes counteract any stiffness you have from chronic and
repetitive positions or movements. For instance, office workers spend their day seated at
a desk, so they would benefit from regular stretching to extend the shortened muscles in
the front of the body. Their focus would be on thefront hips, shoulders, chest and neck
since these areas tend to be in a collapsed and rested state throughout the work.

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 Ballistic Stretching

Absolutely under no circumstances should you use ballistic

stretching. This form of stretching uses the same positioning of
static stretching but employs a rapid bouncing in and out of the
position. Ballistic stretching can damage muscles, tendons and
ligaments due to the protective nature of the stretch reflex.
https://yhoo.it/3iBY8LQ
Also, called the myotatic reflex, this reaction is an automatic muscle contraction to a
sudden change in muscle length. The more sudden the change, the more the stretch
reflex engages to protect the muscle. To avoid triggering the stretch reflex, you always
should ease in and out of all stretches. The slower you move, the less apt the stretch
reflex activates.

In ballistic stretching, the stretch reflex nerves do not have time to properly
disengage due to the rapid movement. Therefore, the muscles you want to stretch don’t
adequately relax and are more susceptible to tears, sprains, strains and other more
severe injuries. Be cautious and avoid ballistic stretching altogether.

Some flexibility tools:

Stretch Strap

A strap is an excellent tool used to enhance

static stretching. A flexibility routine should not
solely rely on this device, but you can add the strap
intermittently for variety in your routine. As with all
stretching, apply only enough pressure on the
muscle to feel some tension. The stretch should be
slightly uncomfortable at worst yet never painful. https://yhoo.it/2Nra8Eu https://yhoo.it/3p8HR3w

The stretch strap is not a necessity and you can still adequately perform the
stretch routine without this tool. A word of warning: Avoid using this tool to apply too
much tension. More pressure does not mean greater improvements in flexibility. Use this
tool with care and pay close attention to your body when using it.

Foam Rolling

A foam roller complements your stretch routine or

any workout. This device is used for self-myofascial
release (SMR) or a form of self-massage. Myo- means
muscle and -fascia refers to the connective tissue that
wraps and bundles muscle together. https://yhoo.it/3iCDiMn https://yhoo.it/2Y9woVf

A myofascial adhesion, or scar tissue, is caused by stress, training, overuse,

under-use, movement imbalances or injuries[xxxviii]. This type of scar tissue can be
identified as knots in your muscle that cause discomfort. The scar tissue can restrict the
movement of myofascial and the overall mobility of the person
Foam rolling is like massaging yourself. With some of your body weight on the
foam roller, you roll over the knotted muscle. In essence, you break up trigger points and
soothe tight fascia while increasing blood flow and circulation to the area[xl].

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How to Foam Roll

Get into position and slowly ease your weight onto the foam roller. Gently roll
away from your feet, and then toward your head. As you move, take note of the toughest
area or the knots in the muscle. When you have found the knot, hold your position on top
of the knot for 20-30 seconds. You may have some discomfort, but if it escalates to pain,
lift some pressure from the area. Too much pressure will not allow the area to relax.
Once the area has relaxed, roll above, below, and then through the knot 5-10 times
each.

There are different types of foam rollers varying intensity. Choose a softer low-
density foam roller until you comfortably perform the exercises in this book. Switch to a
thicker density foam roller when you feel fewer benefits from the low-density foam roller.
Many companies manufacture at least three varieties in soft, medium and hard density
foam rollers. A thicker density does not indicate physical superiority nor does it break
any world records. If you find a foam roller density works for you, then keep using it.

Some people need a hard foam roller on some areas, but a lower density foam
roller on other more delicate areas. For instance, I use a thick density foam roller on my
back but have to use a softer density on my tight outer thighs. A thicker density foam
roller doesn’t work on an excessively tight area since the muscle won’t relax.
You may feel an immediate difference after your first use. And, with consistent
use of the foam roller, you may help relieve problematic areas and eliminate chronic
adhesions. Prioritize your time on problem areas and then focus on other areas you plan
to work during your exercise routine or sporting activity.

Foam Rolling Warning

Foam rolling should never be used if you have osteoarthritis, osteoporosis, blood
pressure issues or are on any blood thinner medications. Due to the positioning
requirements, avoid foam rolling if you have any back problems or prior injuries. If you
have difficulty supporting your bodyweight with your arms or legs, you may find this
activity to be too strenuous and should seek advice from your doctor or an experienced
physical therapist.

Let’s Do It!
Direction: Perform the following activity, follow the direction. Video yourself while
performing the activity.
1. Sit and Reach Flexibility Test – the sit and reach test is perhaps the most common
flexibility test in use out there. The sit and reach measure the flexibility of your lower
back as well as the hamstring muscles. The sit and reach are an important flexibility
test because the areas simulated by this procedure are implicated in lumbar lordosis,
lower back pain and forward pelvic tilt. The traditional sit and reach can also be used
to measure the combined flexibility of the legs.

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Sit and Reach Procedure – prepare a meter rule and a box about 30cm or 12 in high.

Begin by sitting on the floor with your head and back against the wall. Your legs
should be straight ahead and your knees flat against the floor
Have someone assist you in placing the box flat against your feet. All while still
keeping your back and head against the wall, stretch your arms out towards the
box.
Have the same person assist you in placing the ruler on the box, then, with arms
stretched out towards the box, have the person move the zero of the rulers to the
end of your fingertips. When this is achieved, you have the zero point and the
test can begin.
While in the same position, lean forward slowly as far as you can while keeping
your legs flat on the floor and your fingertips level with each other.
Slowly reach the length of the ruler about 3 times. On the third attempt, your
reach should be as far as you possibly can, and you should hold the position for
2 seconds.

2. Groin Flexibility Test – another common type of flexibility test is the groin flexibility
test. This test measures the flexibility of your adductors.

Groin Flexibility Test Procedure: The equipment you will need will be a ruler or a tape
measure.

Begin by sitting on the floor with your knees bent, legs together and feet flat on
the floor.
Proceed by letting your knees drop sideways as far as possible, all the while
keeping your feet firm together. The soles of your feet should be together in this
procedure.
Then, clasp your feet with both hands as you proceed to pull your ankles as
close to your body as you possibly can.
Finish off by having someone measure the distance from your heels to your
groin.

3. Trunk Rotation Test – the trunk rotation test is a flexibility test that is used to
measure the flexibility of your trunk and shoulders.

Trunk Rotation Procedure: the only equipment you will need for this procedure is a
wall and a pencil or a piece of chalk.

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Start by marking a vertical line on the wall. Then, proceed by standing with your
back towards the wall directly in front of the line. Your position should now be
about arm’s length away from the wall, while your shoulders and feet are wide
apart.
Proceed by extending your arms out directly in front of you until they are parallel
to the floor. Proceed to twist your trunk to the right and touch the wall right behind
you with your fingertips. Do this while your arms stay extended and parallel to the
floor. Then, turn your hips, knees, and shoulders while not allowing your feet to
move.
Mark the place where your fingertips have touched the wall. Measure this place’s
distance from the line. Remember that a point before the line is considered a
negative score while a point after the line is a positive score.
Repeat the same procedure with the left side of your body.

Let’s Dig Up More

Direction: Search other activities or flexibility exercises according to the table that is being
provided.

Static Stretching Dynamic Stretching Ballistic Stretching

1._______________ 1._______________ 1._______________

2._______________ 2._______________ 2._______________

3._______________ 3._______________ 3._______________

4._______________ 4._______________ 4._______________

5._______________ 5._______________ 5._______________

CHAPTER III: FLEXIBILITY

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Lesson 2
Dangers of Stretching
INTRODUCTION
Stretching is widely used throughout the world and most people believe it will do
no harm. However, little research and evidence support the efficacy of stretching, and
there are known dangers related to stretching.

LEARNING OUTCOMES

Understand the benefits of stretching to avoid injuries.

Value the significance of stretching

Let’s See What‘s On Your Mind

Direction: PROS AND CONS. Give at least 5 Advantages and Disadvantages of
Stretching.

DISADVANTAGE
ADVANTAGE
(Possible risk of overstretching)

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Let’s Connect the Dots

1. Have you ever experience injury caused by stretching? If yes, what possible
action helped you to reduce the pain?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. In your own perception, is stretching could really help you in doing daily
activities? Explain why.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

Let’s Talk About It

Dangers of Stretching

Hypermobility, or the ability of a joint to move beyond the normal range of motion,
increases the risk of injury. Sprains, strains and tears can occur by elongating, or
stretching a muscle, beyond its normal capacity without building adequate strength. If a
muscle does not have sufficient strength, then it can be injured with even the slightest
movements or tasks.
Consistent stretching gives you excellent flexibility and mobility, but you must
also make progress in strength training as well. Stretching is not a cure-all, nor will it give
you perfect health. It may, however, enhance your quality of life and improve your daily
activities and exercise routines.

These are the possible risks in stretching.

Reduction in function from a loss of power. In other words, stretching caused
abnormal inhibition — weakness.

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Stretching one muscle can also impair another muscle that was not
stretched, possibly through a central nervous system inhibitory mechanism. In
other words, by weakening a muscle through stretching, the brain and spinal cord
may trigger other muscles that are not stretched to become weak as well. This
may occur, for example, even in muscles in the left leg when those in the right
leg are stretched.
Some clinicians have demonstrated that stretching can cause prolonged muscle
problems that can last days and even weeks.
Stretching can produce damage in muscles, and that stretching can mask
muscle pain.
Increased range of motion/flexibility puts more stress on the joint, which is no
longer supported properly by the muscle, increasing the risk of injury.

How to Get the Most from a Stretch?

With all stretch exercises, get into position slowly and only go to a point of
moderate tension. Causing excess discomfort or ignoring your pain threshold can
negate any progress or results. If your body begins to shake or spasm, then you are
stretching beyond your limitations. Perform a movement twice for the best results.
When stretching, pay close attention to how and where you most feel the stretch.
Having mild discomfort in a stretch position is okay. If you continue to be
uncomfortable after a stretch session, then you may be overstretching. The muscle or
body part should not violently shake, spasm, or jitter in position. Stretch to the point
that it feels uncomfortable, but not to a point that the muscle feels excessively tight and
does not loosen up in the 6 to 30 seconds a stretch is applied. It takes 6 seconds to
deactivate the stretch reflex, so that is the minimum time you need to use a functional
stretch. There is no known benefit for holding a stretch for longer than 30 seconds, so
limit your time holding any one stretch at a time.

Some quick guidelines to get the best stretch session include:

1. The muscle stretched must be free of any pre-existing conditions or injuries

2. A stretch should be applied only to the point of tension with mild discomfort, not
pain
3. Ease into and out of all stretches, no exception
4. Never bounce in a stretch

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5. Breathe in deeply before applying the stretch

6. Breathe out deliberately as you stretch
7. Consciously focus on relaxing the stretched muscle
8. Hold each stretch for 6-30 seconds each for the best results
9. Drink plenty of water after your stretch routine
10. Be sure to warm up before a stretch routine when advised. If you use a post-
workout stretch program, then a warm-up may not be necessary.

Flexibility training provides a variety of benefits:

 It delays or prevents the tendency to stiffen with age.

 It helps improve posture.
 The relaxing effect of stretching helps control the harmful effects of stress.
 It prevents injuries that can interfere with one's program of aerobic or strength
training, as a tight, inflexible muscle is more prone to strains or tears.
 Stretching is also essential for anyone striving for peak performance, because a
flexible muscle can move more easily through its full range of motion.
 The ability to be more mobile and agile
 Decreased soreness
 Decreased risk of injury
 Improved circulation
 Healthier more balanced body

Let’s Do It!
Direction: TRUE or FALSE. Write “TRUE” if the statement is correct, “FALSE” if the
statement is wrong.

________1. Hold each stretch for 6-30 seconds each for the best results
________2. In doing stretching, you must start in the moderate motion.
________3. Stretching can help you reduce the possible stiff.
________4. Stretching is not a cure-all, nor will it give you perfect health. It may,
however, enhance your quality of life and improve your daily activities
and exercise routines.
________5. If your body begins to shake or spasm, then you are stretching perfectly.

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Let’s Dig Up More

Direction: HEAD, HEART, AND HANDS (3H). identify the concept learned, the values
you gained, and skills developed from the lesson.

HEAD HEART HANDS

What concept did I learn What values did I gain How will I apply my
learnings in real life

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CHAPTER III: FLEXIBILITY

Lesson 3
Dangers and Limitations of Poor Flexibility
INTRODUCTION
Flexibility is defined as the ability to easily bend an object. Maintaining good
range of motion which allows an individual to do everyday tasks. You can increase
flexibility through careful stretching of the muscles. In addition, making normal activities
possible and pain-free, flexible muscles relieve stress, promote good posture, reduce the
risk of pain and injury, and allow ease of movement throughout life. Good flexibility also
reduces your risk of low back pain which many people experience.

LEARNING OUTCOMES

Explain the dangers and limitations of poor flexibility.

Appreciate the importance of the limitations of Poor Flexibility.

Let’s See What‘s On Your Mind

Direction: State some effects of having poor flexibility in your body. Write your answer
on the space below.
 ________________________________________________________________
 ________________________________________________________________
 ________________________________________________________________
 ________________________________________________________________
 ________________________________________________________________
 ________________________________________________________________

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Let’s Connect the Dots

Based on the activity above, what will you do to alleviate those effects in your body?
Explain your answer.

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Let’s Talk About It

The Dangers and Limitations of Poor Flexibility

Tight, stiff muscles limit our normal range of movement. In some cases, lack of
flexibility can be a major contributing factor to muscle and joint pain. In the extreme, lack
of flexibility can mean it is difficult, for example, to even bend down or look over our
shoulder.

Tight, stiff muscles interfere with proper muscle action. If the muscles cannot
contract and relax efficiently, this will result in decreased performance and a lack of
muscle movement control. Short, tight muscles also cause a dramatic loss of strength
and power during physical activity.

In a very small percentage of cases, muscles that are tight and stiff can even
restrict blood circulation. Good blood circulation is vitally important in helping the
muscles receive adequate amounts of oxygen and nutrients. Poor circulation can result
in increased muscle fatigue and, ultimately, impede the muscles’ repair process and the
ability to recover from strenuous exercise.

Any one of these factors can greatly increase the chances of becoming injured.
Together they present a package that includes muscular discomfort, loss of
performance, an increased risk of injury, and a greater likelihood of repeated injury.

How Is Flexibility Restricted?

The muscular system needs to be flexible to achieve peak performance, and

stretching is the most effective way of developing and retaining flexible muscles and
tendons. However, a number of other factors also contribute to a decrease in flexibility.

Flexibility, or range of movement, can be restricted by both internal and external

factors. Internal factors such as bones, ligaments, muscle bulk, muscle length, tendons,
and skin all restrict the amount of movement at any particular joint. As an example, the
human leg cannot bend forward beyond a straight position, because of the structure of
the bones and ligaments that make up the knee joint.

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External factors such as age, gender, temperature, restrictive clothing, and of

course any injury or disability will also have an effect on one’s flexibility.

Flexibility and the Ageing Process

It is no secret that with each passing year muscles and joints seem to become
stiffer and tighter. This is part of the ageing process and is caused by a combination of
physical degeneration and inactivity. Although we cannot help getting older, this should
not mean that we give up trying to improve our flexibility. Age should not be a barrier to a
fit and active lifestyle but certain precautions should be taken as we get older.
Participants just need to work at it for longer, be a little more patient, and take a lot more
care.

Let’s Do It!
Direction: Analyze the different pictures then answer the following questions.

1. Which of the following pictures show poor flexibility? Defend your answer.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________.

2. Which of the following pictures show a flexible body? How could you say so?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

1 2

4
3

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Let’s Dig Up More

ESSAY.

Give and/or explain the following statement. Write your answer on the space provided.

1. Why do we need to know the limitations of poor flexibility?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. When can we say that a person has a poor flexibility? You can give situations or
scenarios to defend your answer.

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

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CHAPTER IV: STRENGTH TRAINING

LESSON 1
Principles of Strength Training

INTRODUCTION
Strength training is an increasingly popular activity among men and women of all
ages, and offers you a wealth of health benefits—from bigger muscles to stronger bones to
increase confidence.
The first chapter, Principles, provides you with all the basic nuts-and-bolts information
about how strength training works, and the best ways to achieve your goals, whether you are an
experienced gym user, or a complete novice.
The exercises feature detailed anatomical artworks to show you exactly which muscles you
are working, and clear step-by-step artworks to guide you through each movement. You are
shown how to perform the exercise with optimum technique, and offered a range of helpful
features such as variations, or tips on avoiding common mistakes to keep you safe and maximize
the effectiveness of your training.

LEARNING OUTCOMES
 Identify the principles of Strength Training.
 Recognize the benefits of Strength Training

Let’s See What‘s On Your Mind

Direction. Answer the following questions.

1. In your own perspective, what is strength?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

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2. In your own words, what is the benefits of strength training?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Let’s Connect the Dots

Direction: Answer the following questions. Write your answer on the space provided.

1. What is your own concept of Strength Training?

Answer:________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. How does strength training exercises improve the muscles?

Answer:_______________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
.

3. How will you justify the relevance of strength training? Cite an example.
Answer:_______________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__ _________________________________________________________________.

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Let’s Talk About It

WHAT IS STRENGTH TRAINING?

The term ―strength training‖ is often used interchangeably with ―resistance

training‖ and ―weight training,― but they are not synonymous.

https://www.google.com/search?q=strength+training+bone+muscle+pictures&tbm=isch&ved=2ahUKEwjvluzjsa7uAhXrwIsBHQmuAswQ2

Resistance training is any form of exercise that causes muscles to contract

against an external resistance. Weights are just one tool: you can use elastic bands,
your own bodyweight, cables, hydraulics, water, a partner, or even a vibration platform to
provide resistance.

Strength training is any form of resistance training engaged in to enhance

muscle strength.
Weight training is any form of resistance training where weights are used to
provide resistance and challenge your strength.

Bodybuilding and strength training the sport—or art—of bodybuilding differs

from strength training in that its primary goals are to maximize muscle mass (promote
hypertrophy) while reducing body fat, so sculpting your physique. It is a cosmetic activity,
in which any gain in strength or power is a by-product. On the positive side, bodybuilding
has undoubtedly inspired many people to get involved in strength training and to think
about improving their fitness. The sport certainly provides some spectacular visuals,
especially at the highest competitive levels. However, for every person who is enthralled
at the prospect of huge biceps and rippling abs, there is another who finds such displays
unappealing, and whose primary goal is simply to keep his or her body healthy and in
optimum condition for everyday life.

Training for the sport of life you may not want to be a bodybuilder, weightlifter,
or powerlifter. Instead, you may simply want to look a bit better, increase your muscle
mass a small amount, and reduce your body fat levels. Perhaps you want to be able to
cope better with the demands of daily life and be able to continue to do this effectively
well into old age. Resistance training can assist you in achieving any or all of these
goals.

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Training for sports it is widely accepted today that athletes need to engage in
strength and power training to enhance their sporting performance. Sport-specific
conditioning may include aspects of general strength training (including those with a
physiotherapy slant), weightlifting, powerlifting, and even bodybuilding (in sports where
gains in bodyweight and muscle mass may be of benefit). The huge subject of training
for sports is addressed further on pages 40–45.

Strength sports another aspect of strength training is participation in the two

strength sports of weightlifting and powerlifting. The object in both is to lift as much
weight as physically possible, in particular styles of lift, for one repetition.

Strength Training
Muscular Strength refers to the ability of a muscle to do or perform work.
Resistance training is accomplished when the muscle is lengthened and shortened
against constant or variable resistant to increase strength and tone in the muscle.
Muscle-strengthening exercise is any activity that requires your muscles to work harder
than normal, like lifting weights.
This type of resistance exercise works the tendons that attach muscle to bone,
which in turn boosts bone strength.

During Strength Resistance Training

https://www.google.com/search?q=strength%20training%20muscle%20images&tbm=isch&tbs=rimg:

The core muscles are comprised of nearly 30 muscles (15 of those are major
muscles) that support your abdomen and lower back. Some of the core muscles include
the transverse abdominis, which is the deepest of the abdominal muscles; the external
obliques, which are on the side and the front of the abdomen and wrap around your
waist; the internal obliques, which is lie under the external obliques and run in the
opposites direction; the rectus abdominis, which is the six pack part of the abdominals
and are in the front of the abdomen; and the erector spinae, which is a collection of
muscles that run along the neck to your lower back. Because you use your core every
time you move, it is important to include core training in your exercise routine.

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Benefits of Strength Training

1. Increased muscle mass:

2. Stronger bone
3. Joint flexibility
4. Helps develop better body mechanic
5. Help with chronic disease management

Basic Principles of Strength Training and Conditioning

1. Principle of Specificity

https://www.verywellfit.com/principle-of-specificity-definition-3120375

Is deceptively simple and it drives all the gains that one makes from a
strength training program. Specificity states that the body makes gains from exercise
according to how the body exercises. This principle is important because applying it
correctly will allow one to have a focused, efficient, effective program that will lead to the
desired gains.

Failing to apply it will result in wasted energy and time, and it will result in
frustration as gains do not materialize. When developing a conditioning program, you
should consider the following:

1. the movements to be trained;

2. the muscles and joints to be trained;
3. the energy system(s) to be trained; and
4. the speed of movement.

Strength and conditioning programs can be designed to enhance

movements that are performed in athletics. This is important because this may
improve an athlete’s performance. It may do this by strengthening the movement;
it may also accomplish this by allowing the athlete to practice the movement with
resistance. It is also important because it can maximize an athlete’s training time

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and be used to help prevent injuries in the athletic event. A number of questions
should be considered to help with this:
1. Is the activity performed standing?
2. What joints perform the activity?
3. Do the joints work together or sequentially? If sequentially, what is the sequence
of movement?
4. What motions are performed by each joint?

2. The Principle of Overload

https://www.google.com/search?q=principle+of+overload+pictures&tbm

States that in order to keep making gains from an exercise program, you must find
some way to make it more difficult. This is because bodies adapt to exercise. The
problem is that once your body adapts to a given workload, it will not continue to adapt
unless the workload is increased somehow. If you do not continue to adapt, then
eventually you will plateau and regress. Having stated that it is necessary to make
conditioning programs more difficult, one caution should be kept in mind: you must
observe specificity when applying the overload principle. Performing a set of twenty
might be a way of making the workout more difficult, but if you need to enhance the
phosphagen energy system then you is violating specificity.

Increasing the weight that is lifted will make the workout more difficult. Heavier
weights will force your muscles, connective tissue, bone and nervous system to adapt.
Lifting heavier weights will also cause you to initially perform fewer repetitions with the
weight. Increasing the volume of work—either number of sets, number of repetitions, or
some combination thereof—will result in your body having to adapt to it. This is one of
the main ways to elicit larger muscles and connective tissue adaptation from strength
training. One should be careful with this method of applying overload; a volume that is
too great will train the wrong energy system.

Changing the exercises employed is a way to increase overload that many

individuals are reluctant to use. Many people feel that the exercises they are
performing are the only ones that can elicit certain gains. This is not so.
Changing the exercises has a number of benefits, including keeping the workouts
interesting and requiring your body and nervous system to adapt to resistance
imposed in a totally different way.

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3. The Principle of Progressive Overload

Progressive overload involves

two areas:

1. The exercises that are

employed in a training
program; and
2. The total amount of work
that is done in a training
program.
https://www.google.com/url?sa=i&url

The exercises that are performed by an individual beginning his or her training career
should be less complicated than one who has been training for a longer period of time. A
beginner should be expected to master certain fundamental skills in the training
program. Once those skills are mastered, they may be applied to more complicated
exercises. Failure to master these skills may result in injury, wasted time in the weight
room, and incomplete development. Two examples of learning fundamental skills before
progressing to more complicated ones concern the back squat and the Olympic-style
lifts:
The back squat is typically learned before the front squat, overhead squat, or
other variations. This is because the back squat teaches correct posture when squatting,
foot placement, keeping the heels on the ground, squatting by pushing the hips back and
then flexing the knees, ascending with the hips and shoulders moving up at the same
speed, etc. If one does not possess those skills then the front squat, overhead squat,
pause squat, eccentric squat, etc., will be much more difficult to learn.
Generally the Olympic-style lifts are learned from the top down. This breaks down a
complicated exercise and makes it easier to master. For example, by learning the power
clean initially with the bar above the knees, we learn to explosively extend the hips while
shrugging the shoulders up and plantar flexing the ankles. We learn to receive the bar in
a quarter squat and how to recover from that position. This is difficult to learn. Adding
correct starting posture with the bar on the ground, lifting the bar from the ground to the
knees, getting the bar around the knees, and then explosively extending the hips while
shrugging the shoulders up and plantar flexing the ankles will prove too much for many
to master initially.

Let’s Do It!
Direction: Write TRUE if the statement is correct. If the statement is wrong, write
FALSE and underline the word(s) that make the statement incorrect.

_________________1.Muscular strength refers to the ability of the bone to do or

perform work.

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_________________2. Regular exercise improves health in many ways.

_________________3. Weight bearing are the most effective forms of exercise for
maintaining strong bones.
_________________4. The core muscles are comprised of nearly 25 muscles (15 of
those are major muscles) that support your abdomen and lower
back.
_________________5. Having exercise everyday can improves ones dynamic balance
and postures.
_________________6. Strength and conditioning programs can be designed to
enhance movements that are performed in athletics.

Let’s Dig Up More

Direction: Identify what principle of exercise the statements referred to. Write your
answer on the space provided.

________1. States that the body makes gains from exercise according to how the body
exercises.
________2. Exercises that are performed by an individual beginning his or her training
career should be less complicated than one who has been training for a
longer period of time.
________3. Form of exercise that causes muscles to contract against an external
resistance.
________4. Any form of resistance training where weights are used to provide
resistance and challenge your strength.
________5. States that in order to keep making gains from an exercise program, you
must find some way to make it more difficult.
________6. The object in both is to lift as much weight as physically possible, in
particular styles of lift, for one repetition.
________7. It is widely accepted today that athletes need to engage in strength and
power training to enhance their sporting performance.
________8. Is any form of resistance training where weights are used to provide
resistance and challenge your strength.
________9. Is accomplished when the muscle is lengthened and shortened against
constant or variable resistant to increase strength and tone in the muscle.
________10. Involves the performance of physical exercise which are designed to
improve strength and endurance.

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CHAPTER IV: Strength Training

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”

LESSON 2
Strength Training: Its Benefits and Ailments

INTRODUCTION
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.

LEARNING OUTCOMES
Explain how Strength Training could prevent or reverse ailments.
Identify the benefits of Strength Training.

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Let’s Do It!
WORD SEARCH
DIRECTION: Find and circle the words listed below.

S A H D F T Y J C H D H S
T H O A E S G H A D L E I
R O L F L E X I B L E E S
O R T U E T T O L K N P O
K A N G N E H I E R E F R
E E L A I B E E G E R C O
L E R K A A F R R C G S P
M A R A R I H A A N Y F O
H E A R T D I S E A S E E
A R T H R I T I S C W D T
C A G H F G A T G E A W S
R A T A A F D C T T S S O

 ARTHRITIS 
 STROKE  HEART DISEASE
 FLEXIBLE  ENERGY
 DIABETES  OSTEOPOROS
 CANCER

Let’s Connect the Dots

1. Discuss the terms that you’ve found in the word search diagram above. In a
a short of paper.

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Let’s Talk About It

Benefits of Strength Training

Research has shown that strength training can benefit your health and fitness in many
different ways. According to the Mayo Clinic, strength training may help:

 build lean muscle mass

 reduce body fat
 burn calories more efficiently, even after you’ve exercised
 boost metabolism and make weight loss easier
 increase bone density and improve bone health
 boost flexibility and improve range of motion
 improve brain health and cognitive functions
 reduce the symptoms of many chronic conditions, including back
pain, diabetes, arthritis, and heart disease
 improve posture, balance, and stability
 raise energy levels
 improve mood and overall sense of well-being
Ailments that could be prevented or reversed with Strength Training

If you have a chronic disease — such as heart disease, diabetes, asthma, or back or
joint pain — exercise can have important health benefits. However, it's important to talk
to your doctor before starting an exercise routine. He or she might have advice on what
exercises are safe and any precautions you might need to take while exercising.

Find out what you need to know about exercise and chronic disease.

How can exercise improve a chronic condition?

If you have a chronic condition, regular exercise can help you manage symptoms and
improve your health.

Aerobic exercise can help improve your heart health and endurance and aid in weight
loss. High-intensity interval training is generally safe and effective for most people and
can take less time. In high-intensity interval training, you alternate exercising at high
levels of intensity and exercising at a less intense level for short periods of time. Even
activities such as walking at higher intensities count.

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Strength training can improve muscle strength and endurance, make it easier to do daily
activities, slow disease-related declines in muscle strength, and provide stability to joints.

Flexibility exercises may help you to have optimal range of motion about your joints, so
they can function best, and stability exercises may help reduce the risk of falls.

For example:

 Heart disease. Regular exercise can help improve your heart health. Recent studies
have shown that interval training is often tolerated well in people with heart disease,
and it can produce significant benefits.

For people with high blood pressure, exercise can lower your risk of dying of heart
disease and lower the risk of heart disease progressing.

 Diabetes. Regular exercise can help insulin more effectively lower your blood sugar
level. Physical activity can also help you control your weight and boost your energy.
If you have type 2 diabetes, exercise can lower your risk of dying of heart disease.
 Asthma. Often, exercise can help control the frequency and severity of asthma
attacks.
 Back pain. Regular low-impact aerobics activities can increase strength and
endurance in your back and improve muscle function. Abdominal and back muscle
exercises (core-strengthening exercises) may help reduce symptoms by
strengthening the muscles around your spine.
 Arthritis. Exercise can reduce pain help maintain muscle strength in affected joints
and reduce joint stiffness. It can also improve physical function and quality of life for
people who have arthritis.
 Cancer. Exercise can improve the quality of life for people who've had cancer, and it
can also improve their fitness. Exercise can also lower the risk of dying from breast,
colorectal and prostate cancer.
 Dementia. Exercise can improve cognition in people with dementia, and people who
are active on a regular basis are at less risk of dementia and cognitive impairment.

Let’s See What‘s On Your Mind

Direction: Identify the following. Write B if it is Benefits, and A if it is an Ailments. Write
your answer on the space provided.

___________1.Regular low-impact aerobics activities can increase strength and

endurance in your back and improve muscle function.
___________2.Reduce body fat.
___________3. Increase bone density and improve bone health.
___________4.Regular exercise can help insulin more effectively lower your blood
sugar level.

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___________5.Exercise can improve cognition in people with dementia, and people

who are active on a regular basis are at less risk of cognitive
impairment.
___________6.Regular exercise can help improve your heart health.
___________7.Boost metabolism and make weight loss easier.
___________8.Exercise can help control the frequency and severity of asthma
attacks.
___________9.Reduce the symptoms of many chronic conditions, including back
pain, diabetes, arthritis, and heart disease.Build lean muscle mass.

Let’s Dig Up More

Direction: Search for other Ailments that can be prevented by Strength Training. Paste
your output on the box below. You can add pictures and include references.

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CHAPTER IV: STRENGTH TRAINING

LESSON 3
Strength Training Exercises

INTRODUCTION
Strength training exercises work your muscles by applying a resistance against which the
muscles need to exert a force. The aim is to use an appropriate weight or resistant force
that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical
beginner’s strength training programmed involves 8 to 10 exercises that work the major
muscle groups of the body. These exercises are usually performed 2 to 3 times every week.

LEARNING OUTCOMES
Identify strength training exercises
Perform the different strength training exercises.

Let’s See What‘s On Your Mind

Direction: Identify the different basic strength training activities by arranging the sets of
letters provided before each statement.

UPSSHUP 1. The body is lowered until the chest is

approximately one fist off the ground then pushed
off the ground to return to its original position.

REPUSNAM 2. It requires the body to proceed in prone lying

position followed by lifting up both arms and legs.

SCRENCUH 3. This strengthening exercise is helpful in burning

fat to the stomach area.

EDISSCRENCUH 4. This exercise will help the body in burning fat to

the sides or waist.

QAUSST 5. This activity can improve the muscles in the butt

area.

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Let’s Connect the Dots

Direction: Answer the following questions. Write your answer on the space provided.

1. From your answers on the activity above, in your opinion, what is strength training
exercise?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

2. How does strength training exercises improve the body?

Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. What do you think are the muscles that are being developed doing squats? How
these muscles help your daily tasks?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________.

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Let’s Talk About It

Strength training specializes in the inducement of muscular contraction through
the use of free weights, weights machine, and resistance bands which builds the
strength, size of skeletal muscles, and anaerobic endurance. It strengthens and
increases the amount of muscle mass in the body by making the muscles work than
they’re used to. It 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.

Strength training is most commonly seen as weight-bearing activity. There are

two terms concerning strength exercises: Repetitions and sets. A rep (repetition) is one
full movement from starting point to finish. A set is a group of repetitions. The most basic
training design is to have anywhere between 6 and 15 reps in a set, and performing 3
sets. Some people will go for 6 to 9 reps, some will go for 9 – 12 and some will go for 12
– 15 reps in a set. These numbers are for upper body strength training. The lower body
reps must be anywhere between 15-25 reps also with an approximate of three sets.

Benefits of the Weight-Bearing Strength Training Exercises

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With good strength training program, a learner will:

1. Have an increase in muscle strength;
2. Strengthen tendons and ligaments;
3. Improve range of motion joints;
4. Have 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 glucose tolerance and insulin sensitivity;
8. Gain overall strength, balance and functional ability;

STRENGTH TRAINING

The five Basic Strength Training Exercise

A. Push-ups – Regular push-ups are prescribed to most people. However, for

some who have health concerns, newbies and even females, they may start
off with knee push-ups. Regular push-ups are performed with the body
forming a straight line from the heels. The body is lowered until the chest is
approximately one fist off the ground. The body is then pushed off the ground
to return to its original position.

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

C. Crunches- From the supine lying position while legs are bent and arms
touching the ears, lift the head and shoulders with the shoulder blades lifting

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off completely from the ground. Return to original position while keeping the
head elevated off the ground.

D. 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. Position the other arm across the chest or have it float in front of it.
Lift the shoulder closer to the ground while legs and the chest slightly face
upward. Return to the original position without letting the shoulder touch the
ground.

E. Squats- From an upright position with arms and hands crossed in front of
chest or up, squat lower until the thighs are parallel to the ground. The chest
and butt must be pushed out and knee must not thrust forward beyond the
toes. Return to original position, keeping both legs and slightly bent.

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Let’s Do It!

Direction: Perform the different strength training exercises below. Take a video of
yourself executing the different exercises.

*Warm-up and cool-down exercises must be included on the video. Perform

proper breathing while doing the exercises.
STRENGTH TRAINING EXERCISE
Warm-up and
Set/
Stretching
s
Repetition Rest Notes
Exercise
Shoulder 1 15 cts. inward ----
Rotation 15 cts.
(inward and outward
outward)
Jog in Place 1 15 cts. ----
Hip Openers 1 15 cts. ----
Forward 1 15 cts. ----
Lunge
Side Lunge 1 15 cts. 10 sec (Preparation for
STRENGTH TRAINING
exercises)
Push-ups 3 Set 1: 12 cts. 8 sec (after Set 1) https://www.youtub
Set 2: 15 cts. 10 sec (after Set 2) e.com/watch?v=rjc
0O7OXS3g
Superman 3 Set 1: 12 cts. 8 sec (after Set 1) .
Set 2: 15 cts. 10 sec (after Set 2) https://www.youtub
e.com/watch?v=z6
PJMT2y8GQ
Crunches 3 Set 1: 6 cts. 8 sec (after Set 1) https://www.youtub
Set 2: 12 cts. 10 sec (after Set 2) e.com/watch?v=Xy
d_fa5zoEU
Side 3 Set 1: 6 cts. 8 sec (after Set 1) https://www.youtub
Crunches Set 2: 12 cts. 10 sec (after Set 2) e.com/watch?v=9G
RHGnlfJhg
Squat 3 Set 1: 12 cts. 8 sec (after Set 1) https://www.youtub
Set 2: 15 cts. 10 sec (after Set 2) e.com/watch?v=UX
JrBgI2RxA
Cool-down
Exercise
Child Pose 1 15 cts. --- In this phase, just
Knee Chest 1 15 cts. --- move slowly and
Press relax. Don’t forget
Cobra Pose 1 15 cts. --- your proper
Pigeon Pose 1 15 cts. --- breathing.
Cat Cow 1 15 cts. ---

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Note:
 Wear proper attire (e.g. Jogging pants/Leggings, T-shirt, and Rubber Shoes)
 For girls, please tie your hair neatly.
 Submission of the video for the Strength Training Exercise must be copied and
pasted in a CD and include it along with your module upon submission. Compile
all videos required in this module (midterm) in one CD.
 Name your file: Chapter 4 (Lesson 4 – Strength Training Exercise)
 For the cover of the CD, Title: Module in PATH FIT 2 (Fitness Exercise), below
write your complete name (last, first, middle initial), course, year & section.
(e.g.)
Module in PATH FIT 2 (Fitness Exercise)
DELA CRUZ, JUAN P.
BPEd 1

Let’s Dig Up More

Direction: Answer the following questions below. Write your answers on space provided.

1. What problems or difficulties have you met in doing the Strength training exercises?
How did you overcome them?

Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

2. How do you think doing push-ups as one of your workout routines could decrease
your risk of injury, and keep you moving more easily throughout the day?
Answer:_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

PATH FIT 2- Fitness Exercise