2. Curriculum Outcomes
Content Standard
• The learner demonstrates understanding
of the concept of testing to formulate/adopt
basic fitness.
Performance Standard
• The learner administers accurately
appropriate basic exercise programs for
different fitness and performance goals.
3. Review of Past Lesson
Principles of Training
• Specificity
• Individuality
• Progression
• Overload
• Recovery
• Variation
4. Variation Principle of Training
Training Variables
Objectives
1.Define and Discuss different training
variables used in weight training.
2.Craft specific weight training exercise
routine using the different training variables
3.Give value in adapting different training
variables in designing exercise programs.
5. Math in Sports
Form two groups.
Each group will be given a number of objects.
Group them as you see fit and label each
group.
Answer the following questions
1. How many groups are there?
2. How many objects are there in each group?
3. Does each object belong to the group?
6. Training Variable
1. Sets per exercise
2. Reps (repetition per exercise)
3. Rest between sets
4. Load
7. Set and Repetition
Set - the number of times you do a specific
exercise routine
Reps – the number of times you do an
exercise
8. Set and Repetition
Number of Sets and Reps vary depending on
the level or experience of the trainee and the
result of the pre-training interview or
consultation.
Beginners - 2 to 3 sets with 8 to 10 reps
Intermediate - 2 to sets with 10 to 15 reps
Advance - 1 to 3 sets with 8 to 15 reps.
9. Set and Repetition
Number of sets and reps can also be given
depending on the goals/objectives of the
training.
Muscle Toning/Endurance - Hi number of
sets and reps with light load
Muscular Strength and power - Minimal
number of sets/reps with heavy load
10. Rest
Rest – the amount of time in between sets
that muscles recover from strain or stress.
11. Rest
Rest can be manipulated depending on the
cardiorespiratory endurance and muscular
endurance of the trainee. Rest in between
sets can be:
30 seconds; 1 minute, 1 min and 30
seconds
13. Load
Load is commonly expressed as a percentage
of 1RM or One Repetition Maximum which is
the heaviest load that can be lifted once while
maintaining correct form/technique during a
given exercise.
Measuring ones’ 1RM
14. Situation Analysis
You are having a training session on
lifting weights to improve biceps using bicep
curls. Based on previous consultation, you
knew that client A has little experience in
doing weight training, he also has a very low
muscular endurance. Client B on the other
hand, has been doing weight training for 6
months and has some noticeable
improvement in his biceps.
15. Situation Analysis
Task:
Using the previous grouping, design a
bicep training routine for the two clients.
Chose a rapporteur and present your
output.
17. Going Further in Life
How are you going to use the things that you
have learned today in real life situation?
18. Understanding Concepts
Discuss and give examples of the following
Training Variables:
1. Sets per exercise
2. Reps (repetition per exercise)
3. Rest between sets
4. Load
19. Knowledge Check
Identify the following.
1. The number of times performing an exercise.
2. The amount of weight a person lifts.
3. The time given in between sets to help
muscle recover from stress
4. The highest load a person can lift once with
correct form/technique
5. The number of times you do a specific
exercise routine.
20. Take me Home!
Measure the 1RM of your family using common
household items like a pail of water. Using the
results, give suggestions on how they will
improve their results using the different training
variables.
