Lesson

Introduction to Strength Training

and Food Requirements

What It Is

A. STRENGTH TRAINING
Strength training specializes in the inducement of muscular contraction
through the use of free weights, weight machines, 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 harder
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 a weight-bearing activity. There
are two terms concerning strength exercises: Repetition and sets. A rep (repetition) is
one full movement from the 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
lover body reps must be anywhere between 15-25 reps also with an approximate of
three sets.
Benefits of the Weight-Bearing Strength Training Exercises
With a good strength training program, a learner will:
1. 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.
Precautionary measures
Even if we are so concentrated on developing a healthy and active lifestyle, we
still need to consider our safety. So, bear in mind the following 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.
Focus on form, not weight. Poor form can cause injuries and slow gains.
When learning a strength training routine, start with no weight, or
very lightweight, then concentrate on slow-smooth lifts and equally
control descents while isolating a muscle group.
 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.
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. Strength training causes tiny tears in
muscle tissue. These tears aren't harmful, but they are important. Muscles
grow stronger as the tears knit hours to recover before the next strength
training session. Always give the muscles at least 48 hours to recover
before the next strength training session.

THE FIVE BASIC STRENGTH TRAINING EXERCISES

1. Push-ups- Regular
push-ups are
prescribed to most
people. However, for
some who have health
concerns, newbies, and
even females, they
may start 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.

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.

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.
 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.
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.

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. The chest
and butt must be pushed out and the knee must not thrust forward beyond the toes.
Return to the original position, keeping both legs and slightly

C. FOOD REQUIREMENTS
The way we eat when we were children may strongly affect our eating behavior
as adults. When we repeat this behavior over many years, it becomes a habit. Eating
proper food and proper exercise should go hand in hand to achieve a healthy and active
lifestyle.
Every year, many people check their general level of physical fitness. Some
people choose to focus on increasing physical activity while others choose to begin
eating healthy and nutritious food.
A combination of good exercise routine and consistent intake of a balanced
diet can help achieve a well-rounded health and fitness level.

Food and Nutrients

There are different dietary and nutritional requirements for each method used to
increase levels of general fitness. The food that you eat serves as fuel for your various
activities.
Every year many people check on their general levels of fitness. A combination of
good exercise routine and consistent healthy food intake can help someone achieve a
well-rounded health and fitness program.
WATER - During exercise, evaporation is
usually the primary mechanism of heat
dissipation. The temperature rises rapidly if
the body cannot adequately evaporate sweat
from the skin’s surface. Continuous sweating
might lead to losing valuable fluids from the
reservoir within the body. The rate is being
related to exercise intensity, individual
differences, environmental conditions,
acclimatization state, clothing, and baseline
hydration status. Eight or more glasses of water a day keep
us [Link]

CARBOHYDRATES - The majority of your

diet must consist of healthy, natural
carbohydrates. These should not come from
sugar (even though sugar is packed with
carbohydrates). Get your carbohydrates from
natural sources such as rice and whole grains.

Rice is a good source of carbohydrates.

PROTEIN - Protein is very important if you add
strength training to your aerobic routine. You
need to consider protein to be an integral part
of your diet. The amino acids that makeup
proteins are the small amount of acid that
makes every biological function of your body
possible. For those trying to lose weight, diets
high in protein and fiber are very likely to limit
cravings and make you feel full faster and
longer.
Pork is one good source of protein.
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.
Adding spinach or romaine lettuce and
tomato to your sandwich is the easiest way to
get more veggies in your meal

Tomatoes and eggplant are some of the

nutritious food our body needs.
GRAINS - Choose whole grains, like whole-
wheat bread, brown rice, and oatmeal. It is also
best to consume them with fruits.
DAIRY - If you are trying to build strong bones,
drink fat-free, or low-fat milk products. In
some cases, when you cannot digest lactose,
there are alternatives that you can have like soy
or rice milk and low-fat yogurt instead.

Milk builds strong bones.

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. A healthy eating plan should still be
observed. Pizza must be eaten in moderation.

ADDED SUGAR - Fruits are naturally sweet

not like cookies, snack cakes, and brownies,
which have added sugar to make them taste
better. Sugar adds calories but has no
nutrients, so you need to have less intake or
consumption of it.

Cookies have added sugar thus, these

must be consumed in moderation.

SOLID FATS - Fat helps your body grow and

develop. It is a source of energy and it even
keeps your skin and hair healthy. But some fats
are better for you than others. Solid fats are
fats that are solid at room temperature, like
butter, stick margarine, shortening, and lard.
They often contain saturated trans-fat, which
is high in calories and not healthy for the heart
so be easy on cakes, cookies, pizza, and fries
which often have a lot of solid fat . Margarine is an example of solid fats.

SODIUM - Your body needs a small amount of

sodium. But, consuming too much of this can
raise your blood pressure, which is unhealthy
for your heart and your body in general.
Processed foods, like those that are canned,
frozen, or packaged, often have a lot of salt. Try
to use less than one teaspoon of salt in
preparing food when cooking.
Too much salt in the body absorbs
too much water

Skipping meals may lead to weight gain. Follow these tips to maintain a
healthy weight.
1. Eat breakfast every day. It gets your body going. You can even grab something on
the go, like a piece of fruit and a slice of whole-grain bread. It also helps you
concentrate on your studies or even enables you to focus on your work brought about
by the power of taking regular breakfast.
2. Pack your lunch. Aside from being economical, if you pack your lunch, you can
control the portions and can ensure a healthy meal since you prepare it.
3. Eat healthy snacks and try not to skip meals. If you can bring your snack, then do
so. Eat boiled bananas, camote, and the like instead of taking junk food.
4. Take dinner with your family. When you eat with your family, you are more likely
to eat a healthy meal, and you can take the time to catch up with each other.
5. Be involved in grocery shopping and meal planning at home. If you’re involved, you
can make sure meals are healthy and taste good. Share your knowledge with your
parents while picking up your groceries and strengthen your bonding, too.

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. Proper nutrition depends on the mix of food with
varied nutrients that we need to consume every day. Having too much or too little of
these nutrients can lead to disorders, so keep principles of nutrition like adequacy,
balance, and variety. Nutrients are important food substances that help our body
function properly. They provide energy and facilitate the growth and repair of cells.
Macronutrients such as carbohydrates, fats, proteins, and water are
mandatory intake by the body in large amounts. Micronutrients 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.
Signs and Symptoms of
Micronutrients Importance
Deficiency
Helps the body use Anemia, painful joints,
carbohydrates, proteins, and cracks in teeth, depression,
Vitamin A
fats. Maintains healthy skin, frequent infections
bones, teeth, hair, and vision
Produces energy from Anemia, depression,
carbohydrates and fats. convulsion, skin rashes,
Breaks down glycogen to nervous system
Vitamin B release glucose and make degeneration, progressing to
hemoglobin in carrying paralysis and
oxygen in the blood hypersensitivity
Aids maintenance of red blood Red blood cell breakage,
cells anemia, muscle
Vitamin B12
degeneration, difficulty
walking, leg cramps
Aids in bone, teeth and skin Anemia frequent infection,
formation and resistance to bleeding gums, loosened
infection it protects the body teeth, muscle degeneration
Vitamin E and C
from oxidative damage and pain, joint pain, blotchy
bruises, failure of wounds to
heal.
 Aids in the formation of red Anemia, heartburn, frequent
blood cells and protein infections, smooth and red
Folate
tongue, depression, and
mental confusion.

D. FITT PRINCIPLE
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type.
These are the key factors in designing an exercise program that will address the
current fitness level; provide means to overload the body; and trigger positive
adaptations. These variables can be modified occasionally to consistently
challenge the body to become stronger. It is important to remember that increasing
the workload should be done one variable at a time to prevent chronic injuries or
overtraining. The proposed recommendations should be observed to reduce the
likelihood of injury and encourage the adoption of an active lifestyle.

The frequency (number of sessions in a week) of an exercise program

depends on the current fitness level of a person and the type of activity
performed. It is important to provide rest days to allow the body to recover.
Consequently, beginners should exercise less frequently as compared to athletes.
As the fitness level increases, the individual can increase the number of sessions
gradually. Some individuals train twice or thrice every day. However, one should
refrain from designing his/her program (especially for beginners) this way
because it leads to burnout and possible injuries.

The intensity (difficulty level of the exercise or work demand) of an

exercise, refers to the difficulty level of the workout. It is important to set a
workload that is more challenging than what one is used to. This factor is
affected by the current fitness level and the time allotted to an exercise session.
Each type of exercise has its method of estimating intensity. Current research
indicates that exercise intensity is the most important factor in improving
fitness levels.
The time or duration (duration or distance covered in an exercise
session) of an exercise session is influenced by the intensity and the type of
activity performed. An exercise that is performed at a high-intensity level cannot
be sustained for a long period time. Furthermore, a stretching program usually
takes a shorter period to complete as compared to a resistance training
program.

Lastly, the type (mode of exercise or activity) of activity is influenced by

the fitness goal and the current fitness level. The program should be designed to
produce the best activity that will specifically address the fitness goal. For instance,
an individual who wants to develop his or her endurance to swim 2 kilometers
should choose swimming as his or her main activity though there are strategies
to achieve this goal. There is no single exercise for a specific goal, but one can
choose from various alternatives or activities that will provide enjoyment to
him/ her. This is where the art and science of exercise prescription come into
play.
 Lesson

1 Introduction to Yoga

What It Is

A. What Yoga is
Yoga is an activity that originated in India. It is derived from the word Yuj,
which means "to add," "to join," or "to attach." It is an ancient form of exercise that
builds the strength and flexibility of a person. It is also considered as a therapy that
boosts physical and mental well-being. The main components of yoga are posture
and breathing.
Yoga helps in controlling an individual's mind, body, and soul. It brings
together physical and mental disciplines to achieve a peaceful body and mind, helps
manage stress and anxiety, and keeps you relaxed. It also helps in increasing
flexibility, muscle strength, and body tone. It improves respiration, energy, and
vitality. Practicing yoga might seem like just stretching, but it can do much more for
your body from the way you feel, look, and move. Regular practice of yoga can help
lose weight, relieve stress, improve immunity, and maintain a healthier lifestyle.

In every activity that we

engage in, we need to
consider our safety. Even if
we do not move a lot in
yoga, we still need to follow
precautionary measures or
etiquette.
Adapted from Eva Norlyk Smith, Ph.D

B. Precautionary Measures
1. Have a beginner's mindset.
Yoga may look comparatively simple, but it's not. Start with a series of yoga
classes for beginners, which will introduce you to the basics in a systematic way.
2. Listen to your body.
Listening to your body and honoring its signals is key to safe practice. If you
feel something like strain, you're pushing too hard. If your body feels like it needs a break,
then relax and position yourself in a child's pose.
3. Do your pose, do not copy your neighbor.
For most of us, the mind tends to overrule the body. There are appropriate poses
for others that we cannot execute. So do not copy something beyond your capability, not
until you're ready for it. Therefore, honor what your body could execute.
 4. Look for your good edge.
Look for the sweet spot in every pose. That is where you are challenging the body
and yourself but still staying completely within your comfort zone. Appreciate your
achievement.
5. Choose the right teacher and approach.
Yoga teachers vary in approach, style, experience, and training. If you're young
and fit, you will be able to handle a wide range of yoga styles and classes. Let your
teacher know before the class, and don't be shy to ask if the lessons are suitable for
you. If the teacher isn't able to offer specific feedback related to your condition, that's
a good indication that the teacher might not be good for you.
C. Food Requirements
What to Eat Before Yoga Session
For those who are looking to practice yoga in the morning, it is better to eat
bananas and other fruits like berries, at least 45 minutes before your session. Start
your day with protein-rich foods like yogurt and dried fruits, oatmeal, fruit
smoothies, eggs, homemade protein bars, and protein shakes to kick-start your
morning filled with energy.
What to Eat After Yoga Session
You should drink water 30 minutes after you have meditated. The idea is to
regain the electrolytes that you may have lost during yoga, which can cause cramps
in the body. Eat a super nutritious meal after your yoga session. Indulge in a bowlful
of fresh seasonal fruits or vegetable salads. You can also have hard-boiled eggs, a light
sandwich, yogurt with nuts and seed, and cereals.
What You Shouldn't Eat Before and After Yoga
Don't eat a large meal before a yoga class or avoid dishes that are rich in oil,
spices, and fried items. Fatty food slows down digestion. You shouldn't have foods
that are rich in fat content that substantially slows down your digestion. Whether
you are practicing yoga in the morning or evening, ensure that you are well-hydrated,
even if it means drinking water, coconut water, or lemon water. Your ability to move
and maintain focus is compromised with even mild dehydration.
D. Introduction to Yoga
The body in yoga is the vehicle for the development of wisdom and spiritual
awakening. As such, the body is treated to be sacred. The mastery of our body is
considered the foundation of spiritual progress. In yoga, we learn to discipline the
body by developing awareness and attentiveness, tuning in to our body's subtle
energy flows and the life-giving rhythm of our breathing.
The idea is that by becoming more deeply and subtly connected to our physical
experience, we can become one or united with ourselves, more grounded, and less
swayed by anxieties or neurotic cravings for things that will not truly satisfy us. This
can be a very positive influence on our approach to life, offering an antidote to the
usual noisy, frantic pace that characterizes our modern world.
Here are other benefits of yoga:
• Attainment of perfect balance and harmony
• Self-healing.
 • Removal of negative blocks from the mind and toxins from the body
• Augmentation of personal power
• Greater awareness
• Focus and concentration, especially important for children
• Decreased stress and tension in the physical body by activating
the parasympathetic nervous system
• Better relationships

The variations of physical activities, breathing techniques, and

relaxation in yoga connect the body and the mind.

Types of Target
Goal Description Benefits
Yoga Population
Combines
To improve
pose with Relaxing and
Hatha flexibility and Beginners
breathing restorative
balance
techniques

Also known as
Obese and
To attain power yoga; a
weight-
good fast-paced
Weight conscious; also
Vinyasa strength, style that
reduction suited for
flexibility, and requires
runners and
balance continuous
athletes
movement

To reinforce
Emphasizes
the muscles Relieves back Musculoskeletal
Iyengar proper
and support and neck pain problems
alignment
the joints

A style of hot
yoga that
Athletes, also
To form increases the Enhances
Bikram suited for
flexibility muscles' athleticism
amateurs
ability to
stretch

Done by doing
To calm the body Individuals
Tranquility
mind and movements, aiming for
Kundalini and serenity
energize the chanting of spiritual
within the self
body mantras, and experience
breathing
 A physically
To develop challenging
Cleansing the Yoga
Ashianga strength and style that
body practitioners
endurance consists of
various poses