P.E 2

• Strength training exercise


  The use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles
• Strength training


  • It's a versatile type of workout that you can do almost anywhere
  • It's a popular exercise option that many gyms
  • You can also build a robust strength training program that you can do in the comfort and privacy of your home
• Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so
• When you do resistance training repeatedly and consistently, your muscles become stronger
• A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises
• Australia's physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week
• Tone up


  Making the effort to have toned muscles will mean you have strong muscles
• Strong muscles are firmer – they look better – and they help avoid potentially debilitating bone and joint injuries
• Doing strength training exercises can increase your lean body mass (the non-fat parts of your body), which raises your metabolic rate, so helping with weight management
• Having well-trained muscles also improves your ability to take up and use glucose which reduces your risk of type 2 diabetes
• It is generally recommended that you don't train the same muscles on consecutive days
• Muscle tissue needs to recover from the strength training which stimulates its growth
• If you do want to train on consecutive days, it's recommended that you work on different muscle groups, e.g. arms on Monday, legs on Tuesday
• Sticking to your routine is the key to maintaining your fitness and as your strength improves you'll need to increase the amount of resistance that you use with each exercise
• A gradual increase will reduce the risk of muscle strains, which can occur if you increase your loads too rapidly
• Vary your progressive resistance training program every six to eight weeks to maintain improvement
• Variables that can impact on your results

  • Sets
  • Repetitions
  • Exercises undertaken
  • Intensity (weights used)
  • Frequency of sessions
  • Rest between sets
• Warming up and stretching

  1. Increase heart rate and raise light sweat

  2. Gently stretch each muscle group to be worked
• Cooling down


  1. Easy walking or cycling for 2-3 minutes

  2. 5-10 minutes of stretching
• Programme


  Your overall fitness programme composed of various exercise types — aerobic training, flexibility training and strength training
• Session


  A component of your fitness programme, e.g. a strength training session or a swimming session, which you perform a certain number of times each week
• Set


  A group of successive repetitions of an exercise performed without resting
• Exercise


  A particular movement designed to strengthen a particular muscle or group of muscles
• Health benefits of resistance training

  • Improved muscle strength and tone
  • Maintaining flexibility and balance
  • Weight management and increased muscle-to-fat ratio
  • May help reduce or prevent cognitive decline in older people
  • Greater stamina
  • Prevention or control of chronic conditions
  • Pain management
  • Improved mobility and balance
  • Improved posture
  • Decreased risk of injury
  • Increased bone density and strength and reduced risk of osteoporosis
  • Improved sense of wellbeing
  • Improved sleep and avoidance of insomnia
  • Increased self-esteem
  • Enhanced performance of everyday tasks
• Basic principles of resistance training

  • Program
  • Weight
  • Exercise
  • Repetitions or reps
  • Set
  • Rest
  • Variety
  • Progressive overload principle
  • Recovery
• Repetitions or 'reps'


  The number of times you repeat each exercise in a set
• Weight or resistance


  How heavy the hand-weight or fixed weight is
• Pilates


  • A method of exercise that consists of low-impact flexibility and muscular strength and endurance movements
  • Emphasizes proper postural alignment, core strength and muscle balance
  • Can be helpful in training for sports or in physical rehabilitation
• Strength training


  • Regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve
• Recovery


  Muscle needs time to repair and adapt after a workout
• Rule of thumb for resting muscle group

  Up to 48 hours before working the same muscle group again
• Types of strength training exercise

  • Pilates
  • Weight training
  • Circuit training
  • Cross-Fit Training
• Pilates


  • Low-impact flexibility and muscular strength and endurance movements
  • Emphasizes proper postural alignment, core strength and muscle balance
  • Named for its creator, Joseph Pilates, who developed the exercises in the 1920s
  • Includes exercises that promote core strength and stability, muscle control, and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength
  • Can be helpful in training for sports or in physical rehabilitation
• Benefits of Pilates


  • Improved core strength and stability
  • Improved posture and balance
  • Improved flexibility
  • Prevention and treatment of back pain
• Weight training


  • Uses weights for resistance
  • Creates a stress to the muscles performed with free weights (e.g. barbells and dumbbells) or by using weight machines
  • Enables muscles to be activated and get stronger
  • Depends on proper technique
• Circuit training


  • Consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise
  • Totally customizable to your specific requirements
  • Can be modified to give you exactly what you want, whether that's an all-over body workout, working on a specific body area, or working on a particular aspect of your sport
  • Can change the focus to emphasize strength, endurance, agility, speed, skill development, weight loss, or any other aspect of your fitness
  • Time efficient, with no wasted time in between sets
  • Can be done just about anywhere, without needing expensive equipment or a gym membership
• Cross-Fit Training


  • Strength, conditioning, and overall fitness program consisting mainly of a mix of aerobic exercise, calisthenics (bodyweight exercises), and Olympic weightlifting
  • Features variations of squats, push-ups, and weight lifting that last for predetermined amounts of time to help build muscles
• Benefits of CrossFit


  • May improve physical strength
  • May help you improve aerobic fitness
  • Improve agility, balance, and flexibility
  • Burn calories and manage weight
• Strength training warm-up moves can help get your body ready for more strenuous activity and make it easier to exercise
• Following a solid dynamic warm-up protocol is important to prepare your body for a strength training session