PATHFIT
2: WEEK
4 MUSCULAR STRENGTH,
MUSCULAR
ENDURANCE. HIIT,
TABATA
MUSCULAR STRENGTH
Muscular strength is the amount
of force you can put out or the
amount of weight you can lift.
A strength exercise is any activity that makes
your muscles work harder than usual. This
increases your muscles' strength, size, power
and endurance.
EXAMPLE OF MUSCULAR
STRENGTH
SQUATS
EXERCISES
PLANK
LUNGES
BICEP CURL
CRUNCHES
PUSH-UPS
PULL-UP
CLIMBING STAIRS
DEADLIFT
MUSCULAR ENDURANCE
Muscle endurance refers to how long a
muscle group can perform repeated
contractions before getting fatigued. 1
For example, it may be measured by how
long you can do push-ups or lift weights.
If you want to increase your strength,
you'll need to perform muscle endurance
exercises.
EXAMPLES OF MUSCULAR
ENDURANCE
ROWING
SWIMMING
CYCLING
CIRCUIT TRAINING
RUNNING
INTERVAL TRAINING
BASEBALL
WALKING LUNGES
HIIT
High-intensity interval
training (HIIT) is a training
protocol alternating short
periods of intense or
explosive anaerobic exercise
with brief recovery periods
IS 20 MINUTES OF HIIT
ENOUGH PER DAY?
According to the American
College of Sports Medicine,
20 minutes of high-intensity
activity (leaving you
breathless and sweating)
is as good as 40 to 45
EXAMPLES OF HIIT
MOUNTAIN CLIMBERS
JUMPING JACKS
KETTLEBELL SWINGS
SQUAT JUMP
RUSSIAN TWISTS
BOX JUMPS
BICYCLE CRUNCHES
BUTT KICK
HIGH KNEES
PICTURE OF HIIT EXERCISES
TABATA
a form of high-intensity physical
training in which very short
periods of extremely demanding
activity are alternated with shorter
periods of rest, typically over a
period of four minutes.
EXAMPLES OF TABATA
EXERCISES
BODY WEIGHT SQUAT
REVERSE LUNGE
LATERAL SHUFFLE
PLANK JACKS
OVERHEAD PRESSES
SKATEBOARDING
STATIONARY BICYCLING
JUMP ROPE
SQUAT HOLD BURPEE
TABATA SERIES
ACTIVITY:
PERFORM SERIES OF MUSCULAR
STRENGTH, MUSCULAR
ENDURANCE, HIIT AND TABATA
EXERCISES WITH MUSICAL
BACKGROUND. PERFORMANCE
SHOULD BE IN 2-3 MINUTES
ROUTINE OF SERIES OF
RUBRIC:
CORRECT POSITIONS AND PROPER EXECUTIONS OF
SERIES OF EXERCISES FROM MUSCULAR STRENGTH,
MUSCULAR ENDURANCE, HIIT EXERCISES AND
TABATA EXERCISES- 50 %
MASTERY AND COORDINATION OF MOVEMENTS
(SERIES OF EXERCISES)- 30%
SYNCHRONIZATION OF MOVEMENTS, DISCIPLINE,
ACCURACY LEVEL, AND TIMING- 20%
TOTAL: 100 POINTS
