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Q2-MODULE-8-HOPE-1

HOPE MODULE 8 LESSONS AND REVIEWER FOR PERIODICAL, POINTERS TO REVIEW FOR 2ND QUARTER

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Jeremiah Cruz
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13 views

Q2-MODULE-8-HOPE-1

HOPE MODULE 8 LESSONS AND REVIEWER FOR PERIODICAL, POINTERS TO REVIEW FOR 2ND QUARTER

Uploaded by

Jeremiah Cruz
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HEALTH OPTIMIZING PHYSICAL EDUCATION 1

2ND QUARTER

Module 8: MUSCLE AND BONE STRENGTHENING ACTIVITIES

BRIEF INTRODUCTION
MUSCLE-STRENGTHENING ACTIVITIES
This kind of activity, which includes resistance training and lifting weights, causes
the body’s muscles to work or hold against an applied force or weight. These
activities often involve relatively heavy objects, such as weights, which are lifted
multiple times to train various muscle groups. Muscle-strengthening activity can
also be done by using elastic bands or body weight for resistance (climbing a tree or
doing push-ups, for example).

MUSCLE-STRENGTHENING ACTIVITY HAS THREE COMPONENTS:


1. Intensity or how much weight or force is used relative to how much a person can
lift.
2. Frequency or how often a person does muscle strengthening activity.
3. Repetitions or how many times a person lifts a weight (analogous to duration for
aerobic activity). The effects of muscle- strengthening activity are limited to the
muscles doing the work. It is important to work all the major muscle groups of the
body: the legs, hips, back, abdomen, chest, shoulders, and arms.

Muscle-strengthening activities provide additional benefits not found with aerobic


activity. The benefits of muscle-strengthening activity include increased bone
strength and muscular fitness. Muscle- strengthening activities can also help
maintain muscle mass during a program of weight loss.
Muscle-strengthening activities make muscles do more work than they are
accustomed to doing. That is, they overload the muscles. Resistance training,
including weight training, is a familiar example of muscle-strengthening activity.
Other examples include working with resistance bands, doing calisthenics that uses
body weight for resistance (such as push-ups, pull-ups, and sit-ups), carrying heavy
loads, and heavy gardening (such as digging or hoeing).

Muscle-strengthening activities count if they involve a moderate to a high level of


intensity or effort and work the major muscle groups of the body: the legs, hips,
back, chest, abdomen, shoulders, and arms. Muscle-strengthening activities for all
the major muscle groups should be done at least 2 days a week.
No specific amount of time is recommended for muscle strengthening, but muscle-
strengthening exercises should be performed to the point at which it would be
difficult to do another repetition without help. When resistance training is used to
enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective,
although two or three sets may be more effective. The development of muscle
strength and endurance is progressive over time. Increases in the amount of weight
or the days a week of exercising will result in stronger muscles.

BONE-STRENGTHENING ACTIVITIES
This is a kind of activity (sometimes called weight-bearing or weight-loading
activity) wherein physical activities are primarily designed to increase the strength
of specific sites in bones that make up the skeletal system. Activities that produce
an impact or tension force on the bones that promotes bone growth and strength.
● As skeletal muscles contract, they pull their attachment on bones causing
physical force. This consequently stimulates bone tissues, making it stronger and
thicker. Such bone-strengthening activities can increase density throughout our
skeletal system. This is called bone hypertrophy.

● This force is commonly produced by impact with the ground. Examples of bone
strengthening activity include jumping jacks, running, skipping rope, basketball,
brisk walking, and weight- lifting exercises. As these examples illustrate, bone
strengthening activities can also be aerobic and muscle strengthening.

KEY GUIDELINES FOR ADULTS


● All adults should avoid inactivity. Some physical activity is better than none, and
adults who participate in any amount of physical activity gain some health benefits.

● For substantial health benefits, adults should do at least 150 minutes (2 hours
and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15
minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity
should be performed in episodes of at least 10 minutes, and preferably,
it should be spread throughout the week.

● For additional and more extensive health benefits, adults should increase their
aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or
150 minutes a week of vigorous- intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity activity. Additional health benefits
are gained by engaging in physical activity beyond this amount.

● Adults should also do muscle-strengthening activities that are moderate or high


intensity and involve all major muscle groups on 2 or more days a week, as these
activities provide additional health benefit

HOW MUCH TOTAL ACTIVITY A WEEK?


● When adults do the equivalent of 150 minutes of moderate- intensity aerobic
activity each week, the benefits are substantial. These benefits include a lower risk
of premature death, coronary heart disease, stroke, hypertension, type 2 diabetes,
and depression.

● Not all health benefits of physical activity occur at150 minutes a week. As a
person moves from 150 minutes a week toward 300 minutes (5 hours) a week, he or
she gains additional health benefits. Additional benefits include a lower risk of colon
and breast cancer and the prevention of unhealthy weight gain.

● Also, as a person moves from 150 minutes a week toward 300 minutes a week,
the benefits that occur at 150 minutes a week become more extensive. For
example, a person who does 300 minutes a week has an even lower risk of heart
disease or diabetes than a person who does 150 minutes a week.
● The benefits continue to increase when a person does more than the equivalent
of 300 minutes a week of moderate-intensity aerobic activity. For example, a person
who does 420 minutes (7 hours) a week has an even lower risk of premature death
than a person who does150 to 300 minutes a week. Current science does not allow
identifying an upper limit of total activity above which there are no additional health
benefits.

HOW MANY DAYS A WEEK AND FOR HOW LONG?


● Aerobic physical activity should preferably be spread throughout the week.
Research studies consistently show that activity performed on at least 3 days a
week produces health benefits. Spreading physical activity across at least 3 days a
week may help to reduce the risk of injury and avoid excessive fatigue.

● Both moderate and vigorous-intensity aerobic activity should be performed in


episodes of at least 10 minutes. Episodes of this duration are known to improve
cardiovascular fitness and some risk factors for heart disease and type 2 diabetes.

HOW INTENSE?
● The Guidelines for adults focus on two levels of intensity: moderate-intensity
activity and vigorous-intensity activity. To meet the guidelines, adults can do either
moderate-intensity or vigorous- intensity aerobic activities, or a combination of
both. It takes less time to get the same benefit from vigorousintensity activities as
from moderate-intensity activities. A general rule of thumb is that 2 minutes of
moderate-intensity activity counts the same as 1 minute of vigorous-intensity
activity. For example, 30 minutes of moderate-intensity activity a week is roughly
the same as 15 minutes of vigorous-intensity activity.

● A person doing moderate-intensity aerobic activity can talk, but not sing, during
the activity. A person doing vigorous-intensity activity cannot say more than a
few words without pausing for a breath.

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