Sas #13 Ped 025

PED 025: Movement Enhancement
Lesson 13
Marjory
Aileen C.Iris B. Ibasitas
Sangalang
Name: _________________________________________________________________ Class number: _______
Section: ____________
C1-CASA-17 Schedule: ________________________________________ Date: ________________
Lesson title: Strength Training Materials:

{sas, pencil)
Lesson Objectives:
1. Define strength training References:
2. List benefits of strength training https://multisport.ph/2015/04/strength-training-may-help-you-live-longer-1/
https://www.everydayhealth.com/fitness/add-strength-training-to-your-
3. Sort which activities are cardio and workout.aspx#:~:text=Strength%20training%20%E2%80%94%20also%20kno
which are strength wn%20as,to%20the%20American%20Heart%20Association.%20(
Productivity tip: To help you stay focused, do one thing at a time.
A. LESSON PREVIEW/REVIEW
1) Introduction (2 mins)
Welcome to lesson 13! This is your last PED 025 lesson for the semester! Good job! Today we will focus on
strength training! It is one form of exercise that has many benefits for health and well-being and it is hoped
that you will find ways to make strength training be part of your exercise habit.
2) Activity 1: What I Know Chart, part 1 (3 mins)

Try your hand at answering the questions. Write your answers in the first column only. Leave the third column
blank at this time.
What I know What I learned

Is a physical activity designed to improve
Muscular fitness by exercising a specific What is strength
Muscle or muscle group against external training?
Resistance.
Free weight and weight machine. What are examples of
strength training
exercises?
Because it is important part of our over all
Fitness and benefits,also help prevent the Why do you need
Natural loss of lean muscle mass that comesstrength training?
With aging.
B.MAIN LESSON
3) Activity 2: Content Notes (13 mins)
Read and understand this excerpt from www.everydayhealth.com on strength training. Highlight important
information to helo you remember.
“Strength training — also known as weight or resistance training — is physical activity designed to improve
muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-
weights, weight machines, or your own body weight, according to the American Heart Association.
“The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,”
explains Neal Pire, CSCS, an exercise physiologist and the national director of wellness services at Castle
Connolly Private Health Partners in New York City.
And what’s important for everyone to know is that strength

training is not just about body builders lifting weights in a
gym. Regular strength or resistance training also helps
prevent the natural loss of lean muscle mass that comes with
aging (the medical term for this loss is sarcopenia).
Strength training is an important part of your overall

fitness and benefits people of all ages, particularly those with
health issues such as obesity, arthritis, or a heart condition.
The new Physical Activity Guidelines for Americans from the

U.S. Department of Health and Human Services (HHS),
recommends children and adolescents ages 6 through 17
incorporate strength training into their daily 60 minutes of
physical activity three days per week. Adults should aim to
https://www.pngegg.com/en/png-sofws do moderate or intense muscle-strengthening workouts that
target all muscle groups two days per week. (2)
And you need to rest in between strength-training workouts.

“The thing about strength training is that you don’t get better during workouts; you get better in between,” says
Pire. “You should give yourself a day in between strength training to allow your body to recover and rebuild the
muscle tissue from the stimulus of lifting or resistance.”
What are the health benefits of Strength Training?

1. Aesthetics – adds tone and definition to your muscles
2. Strength – you can do things easier
a. Isometric resistance involves contracting your muscles against a nonmoving object, such as against
the floor in a push-up.
b. Isotonic strength training involves contracting your muscles through a range of motion as in weight
lifting.
3. Protects bone health and muscle mass – especially because aging causes muscle loss; increased muscle
mass, strength, and power are important for bone, joint, and muscle health as we age
4. Helps keep the weight off for good – strength training increases your resting metabolism (the rate your
body burns calories while not exercising)
5. Helps balance, coordination, and posture especially for older people.
6. Helps with chronic disease management - decreases arthritis pain, improves glucose control for diabetics
7. Boosts energy levels and improves mood - Strength training will elevate your level of endorphins which lift energy
levels and improve mood.
8. Better sleep.
9. More calories burned – Calories are burned during the strength training and after training in a process called
“excess post-exercise consumption”.
10. Cardiovascular health benefits – 150 minutes/week of strength training and cardio exercises help reduce
hypertension and lower risk of hear disease.
This document is the property of PHINMA EDUCATION

4) Activity 3: Skill-building Activity
Given the descriptions above on what is strength training, what are some examples of strength training? Sort
the following activities whether they are cardio or strength training activities/exercises.
Push ups Jumping rope Resistance bands Bicep curls

Crunches Leg squats Climbing Biking
sprinting lunges Pull -ups balancing
Strength training Cardio
Push-ups Sprinting
Crunches Jumping rope
Leg squats Climbing
Lunges Biking
Resistance bands
Pull ups
 Check your answers against the answer key found in the last pages of this SAS.
Write your score here: _____
5) Activity 4: What I Know Chart

Go back to activity 1 and revisit your answers. Write your new answers in Column 3.
6) Activity 5: Check for understanding:

Explain in 1-2 sentences:
1. What is the difference between strength training and cardio?
Strength training targets building skeletal muscles while cardio builds cardio vascular muscle.
________________________________________________________________________________________
________________________________________________________________________________________
2. How can strength training burn more calories than cardio?

Strength training burns more calories because muscle building required your body to burn fat. The more muscles
________________________________________________________________________________________
You have,the more calories your going to burn. Then even after the workout,you still burn calories as you body tries to
________________________________________________________________________________________
recover from effort.
3. What “weights” can you use when you don’t have equipment? ____________________________________
You can use your own weight.
 Check your answers against the answer key found in the last pages of this SAS.
Write your score here: _____

C. LESSON WRAP-UP
7) Activity 5: Thinking about Learning (5 mins)
A. Work Tracker
You are done with this session! Let’s track your progress. Shade the session number you just completed.
B. Think about your Learning

1. What experience in your PE module did you appreciate the most and why?
nothing
___________________________________________________________________________________
___________________________________________________________________________________
2. What recommendation would you want to give to improve student experience in this module?
study more
___________________________________________________________________________________
___________________________________________________________________________________
MEDICINE BALL
REBOUNDER
- trampoline-like device
that allows users to throw
and catch a medicine call
What are weird gym
equipments?
(source: LiveStrong
PLYO BOX
- boxes used for jumping
training
BATTLE ROPES
Heavy ropes attached to
a wall on one side and a
user usually lifts and
waves the ropes , using
STABILITY BALL
different motions.
A rubber sphere used for
balance training
BOSU BALL
A rubber half sphere used
for balance training
SUPERBAND
Large rubber bands used
KANGOO JUMPS
for resistance training
Contains springs and
reduces stress on
runners’ joints
TRX SUSPENSION
SYSTEM
KETTLEBELLS
Straps that can be
Weights shaped like
attached to a door
cannonballs

Key to Correction
Activity 3
Push ups – S Jumping rope - C Resistance bands - S Bicep curls – S
Crunches – S Leg squats – S Climbing – C Biking – C
Sprinting - C Lunges - S Pull -ups - S Balancing - S
Activity 5
General ideas:
1. Strength training targets building skeletal muscles while cardio builds cardiovascular muscles.
2. Strength training burns more calories because muscle building required your body to burn fat. The more
muscles you have, the more calories you’re going to burn. Then even after the workout, you still burn
calories as you body tries to recover from the effort.
3. You can use your own weight.

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PED 025: Movement Enhancement

Lesson title: Strength Training Materials:

Productivity tip: To help you stay focused, do one thing at a time.

2) Activity 1: What I Know Chart, part 1 (3 mins)

What I know What I learned

And what’s important for everyone to know is that strength

Strength training is an important part of your overall

The new Physical Activity Guidelines for Americans from the

And you need to rest in between strength-training workouts.

What are the health benefits of Strength Training?

This document is the property of PHINMA EDUCATION

Push ups Jumping rope Resistance bands Bicep curls

Strength training Cardio

5) Activity 4: What I Know Chart

6) Activity 5: Check for understanding:

2. How can strength training burn more calories than cardio?

This document is the property of PHINMA EDUCATION

B. Think about your Learning

This document is the property of PHINMA EDUCATION

This document is the property of PHINMA EDUCATION

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