Lesson video

Hi, Mr. Wnuk here and today we are going to be experimenting and looking at resistance training.

Let's do this.

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

This session should take place in a space indoors, such as your living room.

Ensure there is space for you to work safely including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing.

Put your hair up if needed and remove any jewellery.

Pause the video now if there's anything you need to get ready.

For this lesson, you're going to need to be in your regular PE kit, such as shorts, and t-shirt.

If you're doing the session indoors, please make sure you're barefoot.

The equipment that you will need for today's session will be a bag or rucksack of some description, but fairly strong one.

Some bottles of water, or some household objects that you can use it as weights such as cans of beans or cans of food or some heavy books.

And then you may also need a sturdy chair.

The area you're going to need around you is about one and a half metres.

If you need to pause the video to go and get this stuff, please do so now.

So we're going to start off with a warmup.

You've done plenty of warmups in school and plenty of warmups in these lessons, so you should know what you're doing.

Just remember there are three stages in your warmup.

We have the pulse raiser, stretching and mobility exercises and then skill related practise.

So pause the video now and go and do your warmup.

So what's this lesson going to look like? Well you're starting off with, you've done your warmup, then we're going to move on to activity one, which is upper body exercises, looking at resistance work.

We're going to then move on to some lower body exercises.

We're going to design and complete your own resistance training programme.

And then you're going to finish off with an exit quiz.

So first key word of today's lesson is muscular strength and this is the amount of force applied when a muscle contracts and we train muscular strength through resistance training which is often now called weight training.

And this is when a muscle contracts against an external resistance, such as a weight.

So which of these is an example of resistance training? Is it option one, jogging on a treadmill? Option two, swimming lengths in a pool? Option three, lifting weights in the gym or option four, 30 metre sprints? Read them carefully and the answer is, that's right, it's option three, well done.

Lifting weights in the gym.

Yep, those weights are an external resistance, an external force that we are trying to move using our muscles.

So we're going to look at resistance training and in particular to try and strengthen our muscles.

And there are a variety of exercises that target particular muscle groups and we can't cover them all in this lesson, in this lesson, we're just going to give you a flavour for them.

So we're going to do some upper body work looking at our biceps, triceps, pectorals, deltoids they're the muscles that we're going to be targeting.

And then our lower body work looking at our quadriceps, hamstrings and gastrocnemius.

So first activity we're going to be getting on with now.

So you need to grab all of your equipment that you've got ready and we're going to get started.

Well, you've done your warmup, which is excellent.

Can you remember what the first stage of a warmup's called? Is it the pulse raiser, stretching or mobility exercises or is it the skill related practise? That's right, it's the pulse raiser.

Good answer.

So today in this session, you're going to need a rucksack or a sturdy bag of some description.

Now, inside my rucksack, I've already filled it up.

I've got a water bottle, a full water bottle.

I've got a can, a can of food.

I've also got an extra heavy weight in there.

Now you could also use a big book.

You could use whatever you like and you can to make it heavier or lighter, however you feel.

Now water bottles work really well, and so do cans of food, 'cause you can take them in and out and make it lighter and heavier as you need to.

You're also going to need a chair for some of the later exercises that we're going to do.

So if you need to pause the video, go ahead and do that now and we'll get started in a few minutes.

Okay, for the first set of exercises, we're going to be working on our biceps and trying to strengthen the bicep muscle.

Now, the bicep muscle is this muscle on the front part of your upper arm and it's responsible for bending your arm.

Okay, and this movement of bending your arm is also called flection where we close the angle of the joints.

So you're going to get your rucksack however heavy you want it, and we're going to start off with the two handed bicep curl.

So I'm just going to grasp the handles and keep my elbows tucked in and I'm going to go from straight arms, they're hanging down low and I'm going to lift it up to my chest and back down again.

So I'm going to come just to the side here, arms extended out straight, and I'm going to flex my elbows and bring it up and down.

And you're going to try 10 of these.

Okay? So pause your video now, get yourself set up and try 10 bicep curls.

Excellent stuff, guys.

How did you find it? Was it easy? Was it difficult? You can tell me.

Right, now we're going to do it one handed.

So you might need to take some weight out and you're just going to do it on one arm.

So from one handed, might need your other one out to balance yourself.

Just you can put it out to the side if you wanted to or down by your sides put your feet slightly wider apart on this one and just gently bring it up and down, okay? Make sure you go from full straighten arms, full extended arm, so that flection right up and down.

Okay and again, you can make it easier or lighter, up to you, but I want you to do it on your right hand and your left hand.

So, whatever weight you do on your right hand, try to do the same on your left hand and because using one hand at a time, it should be harder than when you were doing two hands at the same time.

Pause the video, have a go at those different bicep curls.

10 of them.

Excellent stuff, well done.

So you've practised some bicep curls.

If you haven't already done so, you might want to pause the video.

I want you to try and do that three sets of 10 reps.

Now you can either do single arm or double arm, it's up to you, you can decide.

But the repetitions is one movement.

A set is a block of those 10.

The next exercise we're going to do is called a row.

We're going to still work on our biceps, but we're also going to work on our muscles on our back here, just round the back here, that's called our latissimus dorsi.

So, we're going to bend, go to slight lunge and my bag's resting on the floor here and you can hold it in any handle, I'm going to hold it on the top handle.

Put my hand on my knee just to support myself, my front knee is lunging forward and I'm just going to bring my arm back up high as I can, elbow right down and then straighten my arm down.

Up and down.

Okay, so we're going to do 10 on one arm and then change arms, 10 on the other arm.

Going to face this way for you, the 10 on the other arm.

Now, keep this elbow tucked in back behind you as you go.

So, same principles apply.

We're going to do three sets of ten on each arm.

So you can pause the video, have a go.

If you want to make it harder by adding more weights in, that's up to you.

Don't go too heavy on your first try.

So pause the video and have a go at that.

The next exercise we're going to do is going to be tricep dips.

You're going to need a chair for this, a sturdy chair and you're going to put your hands on the back, on the end of your chair.

Make sure it's not wobbling around.

Legs are going to go out straight in a plank shape like this and you're going to lower yourself down by bending your arms and then push yourself back up.

It's called a tricep dip.

So I'm lowering myself down and up.

Now we're working on the triceps, which is this muscle on the back of my arm and that muscle is used in extending the arm, okay and straightening that arm out.

If you find it difficult with this legs straight, you can bend your knees and just do down gently.

It's up to you, you can try however you want, but I want you to try that.

So have a go, pause the video.

Three sets of 10 reps of these tricep dips.

Okay, so for our next set of exercises, we've really worked on our biceps and triceps, we're going to work on our pectoral muscles on our chest and carry on working on our triceps, but we're also going to start engaging our deltoids, which are these muscles on the top of our shoulders.

First exercise you're going to do is a press up.

Now, if you've been watching these lessons before, you would see lots of variations of push ups in previous lessons, but let's go with now, I'm going to quickly talk you through.

So a press up, hands about shoulder width apart, you could go wider if you want to.

You're going to put your legs out straight behind you so your body is making a nice straight shape from your head to your toes.

Don't have your bottom up or too low down, try and keep it right in the middle between your head and your feet.

Now from there, we're going to bend our arms down, your chest is going to go towards your elbow height and then push back up.

Now that's a press up.

You can make this easier by going on your knees.

So, on my knees, but lean forward on my knees.

Toes on the floor, knees down but I'm leaning forward so my shoulders taking the weight and I go down and up in the same way.

If that's still too difficult, we can go on our hands and knees in a box shape and bend your arms backwards towards your knees.

Which should be easier.

And if you wanted to make it harder, you can get your rucksack and put it back on your back, if you're good at your press ups that is, and in the press up shape, straight down in a press up.

So I'd like you to try for one more time, three sets of 10 repetitions of your press ups.

So, pause the video, have a go now.

Right, how did you find those press ups? Now, we're going to practise working on our chest and our pectorals still, but this time we're going to be lying on our backs and we're going to use our weighted rucksack.

This is called a chest press.

Sometimes called a bench press, but I'm going to hold the rucksack in my hands and I'm going to lift it up in front of my face like this.

Going to hold it the other way so the straps don't dangle into my face.

Straight arms out, I'm going to bring it down to my chest and then I'm going to push it straight up in front of me.

See how my knees are bent? Just to keep me balanced down.

Now the important thing is we keep our back nice and flat and just up and down.

Now, you may find this quite easy, so if you do, we may need to put a little bit more weight in the rucksack.

This is called a chest press, or a bench press.

So, I want you to pause the video, have a go at three sets of 10 of those chest bench presses.

For the last set of our upper body strength exercises, we're going to work on our shoulders.

So this muscle, we said was deltoid, and we're going to use it to lift our arm up.

So I'm going to stand side on like this and I'm going to hold my rucksack, not on the handle and I'm just going to lift my arm straight up and straight down.

Now this is hard, so make sure you haven't got too much weight in that rucksack.

So, again, keep your arm, one arm out to the side to keep your balance, lift your arm up and down.

So just out to the side, it's called a lateral raise 'cause we're going laterally, we're lifting our arm out to the side.

You do the same on the other side, whatever weight you do on one hand, try to replicate it on the other, so we get a good balance between our muscles.

Pause the video, have a go.

It's three sets of 10 repetitions of these lateral raises.

Excellent stuff everybody.

What's the name of this muscle? Is it the deltoid or the bicep? This one here on the top of our shoulders.

It's the, that's right, it's called the deltoid.

The biceps this one on your arm, on the front of your arm.

Okay, our last shoulder exercise is going to be an overhead press, or a shoulder press.

Now you can do this with two hands or one hand.

If you're going to do it with two hands, we're going to hold the bag, two handles, hold it in front of your face and straight up ahead.

Press up above you.

You're going to do it with one hand, going to face towards you like this, going to hold it just on the strap, any strap will do, up on my shoulder here and just straighten my arm up and down, okay? Don't let it drop too low and the important thing is, when you push up with all these exercises, you should lower it down gently.

Now whatever we do on one arm, we've got to do on the other arm.

So you can either choose two hands or one hand, but I would like you to do three sets again with 10 repetitions.

Pause the video now, have a go at those upper body shoulder presses.

So one of the keywords that we covered in today's sessions is reps.

Now, this is an abbreviation for a repetition.

A rep is one complete motion of an exercise.

Now a set is something else that I've talked about and that is a number of reps completed in a row.

So true or false.

A rep is a block of sets completed consecutively.

Is that true or is it false? Yes, you're right, it is false.

A set is block of reps completed consecutively.

Well done if you got that one right.

So some of the keywords today is biceps.

Now these are the muscles on your arm, on the upper part of your arm that sit there and they're used to flex your arm and bend your arm towards you.

And then we have triceps, so the muscles on the back part of your arm there and they're predominantly used to extend your arm and straighten your arm out.

We also looked at muscles in your chest called the pectorals.

Now which of these images are, or is, identifying the pectorals? Is it option one, option two, option three or option four? That's right, it's option four.

You're right, well done.

So, flexion is one of the movements that we looked at today and this is when the angle of the joint is decreased, so essentially bending your joint.

And for example when we did the bicep curls, we brought the bag upwards to our face, that was called flexion of the arm and when we went down in the squats, that was, well when we do go down in the squats, that is flexion in the knees.

And the same thing for extension is when we extend or increase the angle of the joint and when we go down in the bicep curl or upwards in the squat, they're examples of extension when we're straightening that leg or straightening those arms. A bicep curl is an exercise that uses flexion at the elbow.

Is that true or is it false? I'm sure we know the answer to this one.

Yes, it's true.

When you curl up you're flexing your arms. Okay so we're going to get into some resistance work of our lower body exercises.

So if you want to grab your stuff for your training together and we'll get on with it.

Excellent stuff everybody.

Really good work on our upper body.

Can you remember what the term I was using to say when we bend our joint or bend a limb, do you remember what it was called? Was it called flexion or extension? That's right, it's flexion.

When we bend our arm, it's called flexion.

Now, when we tend to bring our body upwards and lifting weight upwards, so either lifting or bending or arms and bringing a bicep curl up of if we were squatting and stretching our legs, we're using a muscle contraction called a concentric contraction and when we bend our arms, my bicep gets smaller and shrinks in size, that's called a concentric contraction.

When we extend our arm and get it longer, the muscle goes longer, controlled, that's called a eccentric contraction when we stretch the muscle while still contracting.

Good thing to remember that one.

So we're going to do some lower body work.

Now I'm picking up my bag again, you don't have to use the bag for this one.

But I'm going to put it on my back so it keeps my hands free and we're going to do some squats.

Now squats work when we bend our knees, pushing our bottom backwards, arms go out and we squat down.

Now, important thing about the squat is that my knee doesn't go past my foot.

So I could put a bit of wood here or a wall here and that's a good squatting position.

If you're going like that, that's a bad squatting position.

Your weight should go into your heels, knee, chin, knee and toe all over one or the other and down like that.

Now you can make this easier by getting rid of the weight if you want, or you can make it harder by increasing your weight.

So, I want you to try three sets of 10 repetitions of the squats.

Excellent stuff everybody.

Can you remember what the muscles called that sits on the front of our thigh, just here? Yep, that's called our quadriceps.

And when I was saying about earlier, I was saying about eccentric contractions, the downward part of our squat uses eccentric contraction of our quadriceps and when you stand up, you concentrically contract that quadricep as you go upwards.

We're going to now put the upward, downward movements into our lunge.

So I'm going to stand slightly side on, still got my weight on.

You could take it off, you could keep it on, it's up to you.

So with the lunge, we're going to step backwards one foot, bend that back knee, bend that front knee and then join your feet together.

Then we're going to change sides.

Now watch my arm come up, opposite sides to keep me balanced.

Okay? So we can go backward lunging, or we can go forward lunging.

Now it's slightly different movement, this one.

We lunge forwards and we lunge forwards.

And again, front knee bent, back knee bent.

Now, they work two different muscle groups, or two different exercise works different muscles.

So, I want you to do two sets of 10 backward lunges and two sets of 10 forward lunges.

So, pause the video, have a go at your lunges.

Excellent stuff.

We're now going to work on some heel lifts and this is going to work the muscle that's on the back of your calf called your gastrocnemius.

Basically, your calf muscle, but the posh word for it is gastrocnemius.

Now, straight forward, you can stand there and go up on your toes and then back down.

On your tip toes and back down.

Now this, 10 of these, should be quite easy to do.

However, after three sets of 10 of these, you'll start to feel that your gastrocnemius getting quite tired.

Again, you can have a rucksack on your back while you're doing this, or you could take the rucksack off.

If you find it's still quite difficult, you can just go one foot, then the other foot.

But you should be able to manage two feet together to lift up.

Pause the video now and I want you to go three sets of 10 heel raises.

Excellent lower body work everybody.

We've really been working hard improving our muscular strength, superb work.

Now we're going to work on some of the core of exercises to focus on our strength.

So the first one we're going to do is a plank.

Now you've got two options with this plank.

Well, you can either go on your hands and feet and we're making that press up shape, or we can go on our elbows and feet.

Now you can also make it easier by putting your knees down.

So we could do the hands and knees or elbows and knees.

Now as you can see, I've got the rucksack on to make it a little bit more challenging because planks shouldn't be too difficult for you.

However, I want you to see how long you can hold it for and time yourself and if you go past a minute then maybe stop there and then have a rest and then do it again.

So if you go for three sets of planks and just hold it for as long as you can, or you hit that minute point, stop and relax and have a rest.

So pause the video now and have a go at a plank.

Excellent stuff everybody, good work.

Now can you remember what the muscles that we're working are called, these muscles here? That's right, they're called the abdominals.

Good answers.

So we're going to now do some traditional sit ups.

And with this, you can hold the bag if you want to hold the bag, or you can do this without the bag, I'm going to show you both.

So, I'm going to bend my knees and my feet flat on the ground and I'm going to hold the bag in my hands.

I'm going to hold the bag in my chest for the first one.

And all I'm going to do is going to sit forwards and reach that bag up here and down.

Reach it up and down.

Now you can reach it straight up if you want, it's a bit harder, or you can reach it over your knees.

Now that's one sit up, or you could put your hands by your ears and just do a traditional sit up without the bag.

And again, for this one, I want you to try three sets of 10 sit ups.

Pause the video now and gets those abs burning.

Okay, brilliant work.

Your abs should be getting a little bit tired now, feeling that, we're going to go the final stomach exercise, or abdominal exercise.

This is called a crunch.

And you're going to lift your feet in the air now, at a right angle in a box shape, elbows by your ears and just lift your chest up and bring your elbows towards your knees.

And we're going to try three sets of 10 of these.

So, pause the video, have a go at the three sets.

Good luck.

Well done in that training.

Now some of the words that I may have been talking about, you may have picked up, was concentric muscle contractions.

And this is when the muscle contracts and gets shorter in length while it's contracting.

And this is usually occurring in upward movements.

So in the upwards stage of a press up or the upward stage of a bicep curl.

And then we've got these other movements called eccentric muscle contractions and this is where the muscle is still contracting but it's getting longer and it's where you're lowering down something.

So lowering the bicep curl down, but controlling that lowering.

So your biceps still contracting, but it's getting longer as we're lowering the muscle, as we're lowering the weight down our muscle, but it's stretching out, but still contracting.

That's called eccentric.

Which contraction is completed when the performer is completing the upward phase of a movement? Is it eccentric or is it concentric? That's right, it's concentric.

If you've got that right, you are awesome.

Well done.

So more keywords.

The quadriceps.

The quadriceps are the muscles on the front of your legs, the thigh muscles.

We worked on them when we were working on the squats, both going upwards and downwards.

And the hamstrings are the muscles in the back of your legs and they're used to flex your knee and lift your foot up towards your bottom.

So true or false? The quadricep is the muscle that is located at the back of the leg, is that true or is it false? I'm sure we know the answer to this one, it is false.

Well done if you got that one right.

The quadriceps are around the front of the leg, at the top of your leg, the thigh.

So, let's have a quick look at this statement that explains hamstrings and which one is the correct statement? Is it option one? The muscle found at the back of the lower leg.

Option two, the muscle found at the front of the lower leg.

Option three, the muscle found at the back of the upper leg, or option four, the muscle found at the front of the upper leg.

Have a look at those on the screen and decide which one's correct.

And I'm sure you all are saying option three, the muscle found at the back of the upper leg.

Yes, that's your hamstring, well done, congratulations.

You are right.

So we're now going to move on to looking at resistance training.

So the goal of resistance training is to increase strength and when we increase strength, very often our muscle fibres increase in size and this is called hypertrophy, where your muscles get bigger.

Strength is the ability of a muscle or a group of muscles to perform repetitive contractions against a force for an extended period of time.

Is that true or is it false? Yes, it's false.

That is the definition of muscular endurance.

Strength is the amount of force applied when a muscle contracts.

So what is resistance training? I'd like you to pause the video whilst writing this answer down using the sentence starter.

Resistance training is.

So hopefully you've written something along the lines of, resistance training is also known as weight training and when the muscle contracts against an external resistance, it can improve strength, power and muscular endurance.

So bonus points if you did mention different components that could be affected by resistance training such as strength, power and muscular endurance.

So this is an sample, or an example of a training circuit that you might want to build.

So I've put in there starting off with bicep curls, but each of these exercises, I've gone for standard three reps and I've done that as, sorry, 10 reps, and I've done that three times.

So three sets of 10 reps and what I've included in there is your level of resistance.

You don't want to keep the same resistance every single exercise, some muscles will be stronger than others.

Your legs for example are a lot stronger than your arms. So while you are doing those practises with me, hopefully you decided to figure out, or you could figure out what amount of resistance you might want to apply.

So you're going to pause the video and you're going to complete this task and design a resistance programme.

So you're going to design and complete a resistance programme focused on improving muscular strength using the exercises we've learnt today.

To help you get started, the first station could be 10 bicep curls, for example.

So I want you to pause the video, build your training session and have a go at it and then resume back this video once you've completed it.

Right, we're ready to do our cool down.

So, one more time, we're going to let you do your own cool down rather than me explaining and showing you how to do a cool down, 'cause you've done plenty in your time now.

But just remember to include a pulse lowering exercises, like a gentle walk or a gentle job, followed by some stretching.

Pause the video now and do your cool down.

And this brings us back to the end of the lesson.

So what is resistance training? Well, we talked about resistance training being moving our, contracting our muscles against an external force such as our weights and we made some weights and resistance up using a bag and we put weighted things in to that bag and used it to do various exercises and we focused on upper body movements and our lower body movements and we targeted particular muscle groups.

We then decided to try and build your own circuit training programme, or resistance training programme, focusing on what you wanted to do.

So, if you keep at this and do it regularly, what you'll find is that you'll start to develop a thing called hypertrophy.

As you get stronger, your muscles will get bigger.

Now, you don't have to always have big muscles while we're training in this, but weight training is really important part of anyone's training programme so don't ignore it.

It won't necessarily give you big muscles.

If you went for lighter weights, weights and higher repetitions, you would work on muscular endurance through these exercises and get lots of health benefits through that way.

I hope you enjoyed today's lesson.

I hope you're going to try it again and for now, I will see you very soon.