2ND QUARTER STRENGHT TRAINING

1. Strength Training
Without Weights

2. A.Flatten your abs
Twisting Crunches
>Place your hands by your ears. Crunch your torso up off
the floor, and twist to your right side while bringing your
right knee into your chest.
Twist to your left side while bringing your left knee into your
chest. Repeat.

3. LEG RAISES
>LIE ON YOUR BACK, LEGS STRAIGHT AND
TOGETHER.
KEEP YOUR LEGS STRAIGHT AND LIFT THEM ALL THE
WAY UP TO THE CEILING UNTIL YOUR BUTT COMES
OFF THE FLOOR.
SLOWLY LOWER YOUR LEGS BACK DOWN TILL
THEY'RE JUST ABOVE THE FLOOR. HOLD FOR A
MOMENT.RAISE YOUR LEG BACK UP.REPEAT.
20XX presentation title 3

4. B.Strength your Chest
Muscles
Push-ups
>Get down on all fours, placing your hands slightly wider than
your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.
Repeat.
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5. Decline
Push-ups
>Kneel down with your back to the
bench. Put your hands on the floor,
shoulders over your wrists and elbows at
45 degrees. ...
Brace your core, glutes, and quads. ...
Push into the floor to return to starting
position, extending your
elbowsComplete 2 to 4 sets of 8 to 20
repetitions.

6. Knee Push up
>Kneel on the floor.
Extend arms and put hands shoulder-width apart on the
floor in front of you.
Tighten abs while you bend arms, lowering your torso
until chest grazes the floor.
Push torso back up by straightening arms. Slow and
steady, baby.
Rinse and repeat.

7. C.Build your Lower
Body Strength
Walking Lunge
>Step forward with your right leg, putting the weight
into your heel. Bend the right knee, lowering down so
that it's parallel to the floor in a lunge position. Pause
for a beat. Without moving the right leg, move your left
foot forward, repeating the same movement on the left
leg

8. Side Lunge
>Stand straight with your feet hip-width apart.
Step out to the side and transfer your weight to that leg.
Use your lead foot to push you back to the starting position.
Repeat and then switch sides.

9. 20XX presentation title 9
Tricep Dip
>Press into your palms to lift your body and slide
forward just far enough that your behind clears the
edge of the chair.
Lower yourself until your elbows are bent between
45 and 90 degrees.
Push yourself back up slowly until your arms are
almost straight, and repeat.

10. 20XX presentation title 10
Squat
>Stand with feet a little wider than hip width,
toes facing front.
Drive your hips back—bending at the knees
and ankles and pressing your knees slightly
open—as you…
Sit into a squat position while still keeping your
heels and toes on the ground, chest up and
shoulders back.

11. 20XX presentation title 11
Prone Hold
>Lie face down on your stomach on a mat. Raise
your body up in a straight line and rest your body
weight on your elbows and toes so that your
body forms a straight line from the tops of your
shoulders to your heels. Keep your back straight
and your hips up and brace your abs tight.

12. Glute Lift
>Lie on your back with your knees bent and feet
planted on the floor. ...
Contract your abdominals and glute muscles,
press your feet into the floor, and lift your hips off
the floor. ...
Pause at the top for 5 seconds, then slowly lower
to the starting position.
Complete 3 sets of 15 repetitions.

13. LEISURE,PLAY, and
RECREATION

14. DEFINITION OF
LEISURE
There is debate about how to
define leisure. However, there
is a general consensus that
there are three primary ways in
which to consider leisure:
leisure as time, leisure as
activity.
Leisure as Time
By this definition leisure is
time free from obligations, work
(paid and unpaid), and tasks
required for existing (sleeping,
eating

15. Leisure as Activity
Leisure can also be viewed as activities
that people engage in during their free
time—activities that are not work
oriented or that do not involve life
maintenance tasks such as housecleaning
or sleeping

16. EXAMPLES OF
LEISURE
•Reading books, newspapers, articles, and novels
•Playing games like cards, chess, and board games.
•Playing musical instruments
•Sleeping
•Eating
•Working out

17. Definition of Play
Unlike leisure, play has a more singular
definition. Play is imaginative,
intrinsically motivated, nonserious,
freely chosen, and actively engaging.

18. EXAMPLES OF PLAY
Children's play activities
•Running
•Jumping
•Climbing
•Swimming
•Fun outdoor games.
• And other types of physical activity undertaken for enjoyment.

19. Definition of Recreation
There is some consensus on the definition of
recreation. Recreation is an activity that people
engage in during their free time, that people
enjoy, and that people recognize as having
socially redeeming values.

20. EXAMPLES OF
RECREATION
Outdoor and indoor recreational activities
•Tape Maze. ...
•Indoor Bowling. ...
•Jump Rope. ...
•Gardening. ...
•Picnic.

21. BENEFITS OF RECREATIONAL
ACTIVITIES
 Enhance personal growth
 Helps to build self esteem and confidence
 Reduce tension and anxiety
 Encourage spiritual renewal and personal growth
 Increases mental relaxation
 Generates a general sense of well being
 Teaches positive conflict resolution skills
 Provides alternatives to self destructive behaviors

22. 19 BENEFITS OF WALKING
1. helps with weight management
2. accessible to everyone
3. doesn't require special equipment
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
8. raises high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
9. lowers blood pressure
10. reduces the risk of some cancers
11. helps reduce risk and /or aids with the management of type 2 diabetes
12. helps maintains strong bones
13. reduces the risk of heart attack
14. less likely to lead to injuries
15. reduces stress
16. reduces the risk of heart disease
17. You don't have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue