COURSE PACK FOR PE 122: FITNESS EXERCISE

Module 3

Resistance Training

Module Overview:

Module 3 will focus on Resistance Training, introducing both Upper body and
Lower body exercises and will give emphasis, highlighting the importance of
proper execution. We will discuss on its importance and benefits.

Module Resistance Training

Title
Lesson Upper Body, Lower Body and Bodyweight exercises
Title
Learning - Familiarize the different upper body, lower body,
Outcomes bodyweight exercises.
- Keep track on the repetitions.
- Be aware of the proper execution.

Introducti Resistance Training is a form of exercise that improves both

on Muscular Strength and Muscular Endurance. It is also called
Strength Training or Weightlifting. During exercise, we move our
limbs against resistance. Resistance may come from our own
bodyweight, gravity, the use of free weights like dumbbells,
resistance bands and weighted barbells.

Let’s get 1. Hanging from a stable bar, can you pull yourself up?
Started! 2. Recall on your fitness test – Sit-ups, how many can you
manage?
(Activity)

Let’s 1. How strong is your upper body?

Think 2. How many push-ups can you do?
About It! 3. How strong is your lower body?
4. Can you perform a deep squat?
(Analysis)

Let’s The following are the benefits of Resistance Training

Explore! 1. Improved mental and heart health.
2. Increases bone density
(Abstractio 3. Reduces risk of osteoporosis
4. Reduce waist size.
n)
5. Reduce anxiety and depression.
Let’s Do It! Upper body Exercises:

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(Applicatio
n) UPPER BODY EXERCISE
Chest
1. Barbell Bench Press

• Lie on your back on the bench with eyes under the bar.
• Grab the bar with a medium grip.
• Unrack the bar with arms straightened.
• Lower the bar to your mid chest, and press back up until
your arms are straight.
-Chest Press Machine, Dumbbell Bench Press

2. Incline Barbell/ Dumbbell Bench Press

o Dumbbell Incline Press

3. Cable Flyes

• Contract the chest by bringing the two handles together.

• Slowly reverse the movement back to the starting position.
o Dumbbell Flyes

Back
1. Lat Pulldown

• Grab the bar slightly shoulder width apart or wider.

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• Keep chest out and bring bar to the chest with

elbows pointed out.
• Lower the bar until chin or slightly below.
• Squeeze your lats

2. Seated Cable Row

• Grab the handle in a neutral grip with your palms facing in.
• Keeping legs slightly bent and your back straight, pull the
handle towards you stomach.
• Using the back muscle to pull the weights, without
hunching your shoulders.
• Squeeze at the top of the movement and pause for about
2 seconds.

3. Barbell or Dumbbell Row

• With dumbbells in both hands, bend slightly to your knees

and bring your torso forward.
• Bend at the waist while keeping your back straight.
• Lift the dumbbells to your side while squeezing shoulder
blades together. On top of the movement, squeeze back
muscles, inhaling as you lower the dumbbells back to the
starting position

4. Deadlift

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• Stand with your midfoot under the

barbell.
• Bend over and grab the bar with a
shoulder-width grip.
• Bend your knees pull the weight to your
thighs with a neutral back
• Taking a big breath, stand up with the weight and pause at
the top movement and back to the starting position.

5. Hyperextension

o Start in a prone position with arms cross or plate held to

your chest.
o Slowly internally rotate your shoulders and round your
upper back.
o As you descend, tension will be felt mostly on your
hamstrings and glutes. Depending on your flexibility, you
will feel a good stretch here.

6. Straight Arm Pulldown

- Grab the bar from the top pulley of a lat machine
-Bend your torso, extending your arms fully infront of you, with
elbows slightly bent.
- With the arms straight, pull the bar down by contracting your
lats, until your hands are nearly touching the side of your thighs.

• Pull ups

Shoulder

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1. Barbell Shoulder Press

-Hold a barbell with an overhead grip, lift

and place the bar on shoulder as your
starting position.
- Slightly bend your knees and press the
bar overhead, contracting your delts at
the top of the movement.

https://www.google.com/search?q=barbell+military+press&rlz=1C
1GIGM_enPH804PH804&source=lnms&tbm=isch&sa=X&ved=0a
hUKEwjc14jEtavjAhUXa94KHQOvDswQ_AUIECgB&biw=1280&
bih=689#imgrc=opbDwP1FyqVXtM:

2. Dumbbell Front Raise

o Grab a dumbbell, keeping elbows

slightly bent, raise both arms (or alternating)
in front of you.
o Hold on top of the movement for 1-2
counts.
o Lowering it back to the starting
position.

3. Dumbbell Side Raise

-Stand with dumbbells in each hands.

Keeping knees slightly bent.
-Raise arms to the side until both are
shoulder level.
-Hold for 1-2 count on top of the
movement.
-Lower both dumbbells and back to the
starting position.

4. Seated bent over lateral raise

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o Sit on the edge of the bench with a dumbbell in each hand.

o Lean until your torso is nearly horizontal.
o Raise both arms to the side until it reaches shoulder
height.
o Bring arms down and repeat for desired repetitions.

• Also known as read delt fly

5. Upright Row

o Hold a dumbbells in each hand, right

in front of your thighs
o Raise it up until elbows are shoulder
height. Making sure that dumbbells are not
above shoulder level.
o Control the weight back to the
starting position.

6. Shrugs

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o Hold a dumbbell in each hand.

o Always maintain a tight core.
o Shrug shoulder towards your ear. Pause for 2 seconds
o Slowly lower shoulders.

ARMS
Bicep
1. Dumbbell Curl
o Standing upright, knees
relaxed and feet shoulder width
apart, grab a dumbbell in each
hand.
o With palms facing up and
arms hanging infront of your
thighs, slowly lower dumbbells
down to your thighs
o Curl up and down to desired
repetitions.
o Exhale as you curl up and inhale as your bring dumbbells
down.

o may also use Barbell

2. Preacher Curl

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- Seated on a
preacher bench,
grab an EZ bar.
- With arms
situated on the
bench pad, and
chest placed
against it, hold
the bar at
shoulder level
as your starting
position.
- Slowly lower
biceps,
breathing in,
exhaling as you
curl up,
squeezing
biceps on top of
the movement.

3. Concentration Curls

o Sit on
the edge of
the bench
with a
dumbbell on
one hand.
o Curl
the weights
down, with
only the
forearm
moving.
o Curl back up, squeezing biceps at the top of the
movement.
o Repeat for desired repetitions.

Shown with EZ bar

4. Hammer Curls

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o Holding
a dumbbell in
each hand,
and elbows
tuck to your
side.
o Slowly
curl up until
dumbbell is
shoulder level,
squeezing
bicep on top of
the movement.

o Cable Curls

Triceps
1. Dumbbell One Arm Tricep Extension

- Standing or
sitting on a bench, with a
dumbbell on one hand,
extend arm until it
reaches above your
head
- Slowly
lower dumbbell, while
the upper arm remaining
stationary.
- Bring
dumbbell back up and
down, repeating for
desired repetitions.

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2. Dumbbell Kickback

- Kneel on a bench with your right knee, with a dumbbell

on your left arm, lean forward as you position torso
parallel to the floor. Support body with the other arm.

- Keeping left upper arm stationary, exhale and extend

left arm backward until it is straight.
- Repeat for desired repetitions and do same to your
right arm.

3. Pressdown
-Attach a rope or angled bar
to a high pulley, grab with
an overhand grip.
- Upper arms must remain
stationary, using the triceps,
bring the bar down until it is
right in front of your thigh
and arms fully extended.
- Hold at the contracted
position, bring the bar up to the starting positon.

4. Bench dips

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5. Pull ups

6. Push ups

LOWER BODY EXERCISES:

1. Squats

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Lunge

Wall Sits

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Calf Raise

Hip Thrusts

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TO keep track on your strength progress, start a fitness log.

Sample below:

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REFERENCES:
Belmonte, Paz Cielo A., (1970), Physical Education Handbook
Bushman, B., (2011), Complete to fitness and Health, American College of Sports Medicine
Howley and Franks (1997), Health Fitness Instructor’s handbook
Jimena, E. (1999) Making fitness your own: A textbook in college PE 1, Rex Bookstore, CM Recto, Manila,
Philippines.
Mafetone, Philip (2012), Fitness and health, Skyhorse Publishing, New York
Oyco, V. (2000), Physical Fitness for College Freshmen,
Siendentop, D., (2006), Introduction to Physical Education, Fitness and Sports.
Tolio, D. (2010), Basic Physical Education for College, Mandaluyong
https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples#athome-
exercises
https://www.wikihow.life/Do-a-Burpee
https://www.wikihow.com/Perform-Jumping-Jacks
https://www.activehealth.sg/read/physical-activity/what-is-hiit-and-its-benefits
http://fightclubamerica.com/2019/02/03/importance-of-core-
training/#:~:text=Core%20training%20is%20simply%20performing,that%20you%20can't
%20see.&text=Core%20training%20improves%20functional%20fitness.
https://www.google.com/search?q=benefits+of+resistance+training&rlz=1C1VDKB_enP
H934PH934&tbm=isch&source=iu&ictx=1&fir=PlXgNm2zOL2KbM%252C16jaQCZL3If2J
M%252C_&vet=1&usg=AI4_-
kSLJk65Itqlm6i1G31P2mn_RCegrQ&sa=X&ved=2ahUKEwj0hPvZk8HuAhWMGKYKHb
phBooQ_h16BAgSEAE#imgrc=PlXgNm2zOL2KbM
https://docs.google.com/document/d/1Lhnc2w1W5sNOHC12AB--
fpRzgIHt1_98rjCaQpWPJrw/edit

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