PE10 Interactive Lesson: Strength Training and Active Lifestyle

Introduction

• Instructor: Teacher Ruby
• Topic: Importance of an active lifestyle and introduction to strength training.

Observations

• Picture of daily routine shown by Teacher Ruby:
  • Depicts an inactive and sedentary lifestyle
  • Negative effects of a sedentary lifestyle on health

Lifestyle Modifications for Better Health

• Aspects to change for improved health:
  • Eating habits
  • Body weight management
  • Sleeping habits
  • Physical activity

Factors Beyond Control

• Age and genes are uncontrollable factors.
• A healthier lifestyle can mitigate their negative effects.

Consequences of a Sedentary Lifestyle

• May lead to obesity and related health issues:
  • High blood pressure
  • Diabetes
  • Heart disease
  • Gallbladder disease
  • Osteoarthritis
  • Kidney disease
  • Some cancers
  • Sleep apnea

Steps to a Healthier Body

• Incorporate physical activity into daily routine:
  • Household chores
  • Sports
  • Taking stairs
  • Walking
  • Dancing
  • Regular exercise like strength training

Introduction to Strength Training

• Definition: Improves muscular fitness by working a specific muscle or muscle group against resistance.
• Types of Resistance: Free weights, weight machines, body weight.
• Importance of Core Muscles:
  • Improves posture, balance, and stability
  • Enhances workout effectiveness
  • Reduces injury risk
• Overall Benefits:
  • Strengthens bones, muscles, tendons, and ligaments
  • Increases metabolism
  • Improves cardiac function
  • Elevates good cholesterol

Key Terms

• Reps/Repetitions: One full movement from start to finish (e.g., one bicep curl).
• Sets: A group of repetitions.
  • Example: 2 sets of 5 reps each.

Strength Training Guidelines

• Repetition Ranges for Upper Body: 6-15 reps per set, 3 sets
• Repetition Ranges for Lower Body: 15-25 reps per set, 3 sets
• Training Programs: Customized based on goals and fitness levels.

Activity

• List physical activities from past weeks and identify if they are healthy or unhealthy.

Importance of an Active Lifestyle

• Reduces risk of many diseases
• Activates brain neurons (relaxation and happiness)

The FITT Principle

• FITT: Frequency, Intensity, Time, Type
• Usage: Designing an exercise program tailored to current fitness level

Detailed Explanation

• Frequency: Number of sessions per week (varies by fitness level)
  • Rest days are crucial.
  • Beginners exercise less frequently than athletes.
• Intensity: Difficulty level of the exercise.
  • Estimation varies by exercise type.
• Time: Duration/distance of an exercise session.
  • Depends on intensity and type.
• Type: Kind of exercise/activity.
  • Based on fitness goals and current level.

Sample Strength Training Program

• 2-3 days per week
• 8-12 repetitions per set
• 20-45 minute workouts
• Resistance training using body weights

Recap

• Topics Covered:
  • Importance of an active lifestyle
  • Assessing daily activities
  • Examples of physical activities

Conclusion

• Thank you for tuning in to DepEdTV.
• Next lesson will further explore active lifestyle and workouts.
• Sign-off: Teacher Ruby