Muscle And Bone Strengthening Activities (Resistance Training) PDF

Presented by RICHARD JOHN DAGAIRAG MUSCLE AND BONE STRENGTHENING ACTIVITIES H.O..E (RESISTANCE TRAINING) October, 2024 Introduction Muscle and bone strengthening exercises are also called as strength training, it is an exercise used to improve the muscular strength...

Presented by RICHARD JOHN DAGAIRAG MUSCLE AND BONE STRENGTHENING ACTIVITIES H.O..E (RESISTANCE TRAINING) October, 2024 Introduction Muscle and bone strengthening exercises are also called as strength training, it is an exercise used to improve the muscular strength, a health- related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or force. Introduction This is a high impact, very heavy form of exercise as the muscle have to be deliberately overloaded and experience fatigue, meaning have to work more than its usual capacity, to be able to improve. Activities or exercises like plyometric or jumping exercises, weight lifting, basketball, volleyball, running, gymnastics, and exercises that uses equipment like resistance bands are good exercises or activities to develop your bone strength BASIC MUSCLE TO BONE EXERCISES Mountain Climbers Squats Refer to activities that strengthen the Pistol Squats Lunges muscles while also promoting bone health and density. These exercises typically Russian Twists Push Ups involve weight-bearing or resistance Scissor Kicks Bicep Curls movements that require muscles to pull on Bend Over Row Tricep Dips bones, encouraging bone growth and French Press Superman strength while simultaneously developing Crunches Glute Bridge muscle mass. Arms Raises Burpees Safety Protocols When Exercising PREVENTING HYPO- AND HYPERTHERMIA: HYDRATION: Hypothermia (abnormally low body Drink water before, during, temperature) and hyperthermia and after exercise. For (abnormally high body temperature). longer periods of activity, Hypothermia happens when the body loses drink water every 15-20 heat faster than it can produce it, often in minutes to stay hydrated. cold or wet conditions. Hyperthermia, on After the activity, replenish the other hand, occurs when the body lost fluids to help the body overheats in hot or humid environments, recover. leading to heat exhaustion or heatstroke. AVOIDING OVEREXERTION: Listen to your body. If you feel dizzy, lightheaded, nauseous, or excessively tired, stop and rest. It's important to pace yourself, especially if you're new to an activity or returning after a break. Incorporate rest periods and cool- down exercises to help the body recover. Squats HOW TO DO IT: Stand with feet shoulder- width apart, keep your chest up, and bend your knees to lower your body as if sitting in a chair. Push through your heels to return to standing. Lunges HOW TO DO IT: Stand with feet together, step one foot forward, and lower your hips until both knees form 90- degree angles. Push off the front foot to return to standing and alternate legs.  HOW TO DO IT: Begin in a high plank Push Ups position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Bicep Curls HOW TO DO IT: Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and curl your arms toward your shoulders. Lower the weights back down slowly. Tricep Dips HOW TO DO IT: Sit on the edge of a chair or bench, place your hands beside your hips, and lower your body by bending your elbows, then push back up.  HOW TO DO IT: Lie face down on the floor Superman with arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, hold, and then lower them back down.  HOW TO DO IT: Glute Bridge Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down.  HOW TO DO IT: Start standing, drop into a squat, place your hands on the ground, jump your feet back into a plank, do a push-up, jump your Burpees feet forward, and leap into the air. Mountain Climbers HOW TO DO IT: Start in a plank position and drive your knees alternately toward your chest as if "climbing" a mountain. Keep your core tight and back straight. Pistol Squats HOW TO DO IT: Lower yourself into a squat on one leg while keeping the other leg extended straight in front of you, then stand back up Russian Twists HOW TO DO IT: Sit on the floor with knees bent, lean back slightly, and twist your torso to the right, then to the left, while holding a weight or medicine ball. Scissor Kicks HOW TO DO IT: Lie on your back, lift your legs off the ground, and alternate kicking them up and down in a scissor-like motion. Bend Over Row HOW TO DO IT: Bend at your hips with a flat back, hold weights in both hands, and pull them toward your chest, squeezing your shoulder blades together. French Press HOW TO DO IT: Hold a dumbbell or barbell with both hands overhead, then lower it behind your head by bending your elbows, and extend back up to the starting position. Crunches HOW TO DO IT: Lie on your back with your knees bent, feet flat on the floor, and lift your shoulders toward your knees while engaging your core, then slowly lower back down.  HOW TO DO IT: Leg Raises Lie on your back with your legs straight, then lift them towards the ceiling while keeping your lower back pressed against the floor. QUIZ TIME  Write P if the statement is correct and E if otherwise. 1. Muscle strengthening exercises only work the arms. 2. Squats help strengthen both the muscles and bones of your legs. 3. You should always drink water before and after physical activity. 4. Push-ups work on your chest, arms, and core muscles. 5. Lifting heavy weights without resting is a good safety practice. 6. Superman is an example of a bone-strengthening activity. 7. Hyperthermia is when the body becomes too cold during exercise. 8. Exercising without proper hydration can lead to dehydration. 9. Overexertion happens when you push your body too hard during physical activity. 10. Walking strengthens your legs, feet and arms.  Start Exercising!