Exercise to Develop Strength, Endurance and Flexibility – JSS1 Physical & Health Education Lesson Note (First Term)

EXERCISES TO DEVELOP THE DIFFERENT COMPONENTS OF  PHYSICAL FITNESS

MUSCLES STRENGTH, ENDURANCE AND FLEXIBILITY

Some exercises to develop muscle strength include;

(A) Muscular strength is the ability of a group of muscles to generate and exert maximum force in a single effort during an activity to a point that no more repetition can be done without rest

1.      Bench press

2.      Leg press

3.      Isometric push-up

4.      Isotonic push-up

5.      Shoulder press

6.      Squatting

7.      Climbing

8.      Bicep curls

 Some exercises to develop muscle endurance

Muscle endurance is the ability of the muscles to continue to perform without fatigue. i.e., the test of how long it takes before the muscles get tired.

Some exercises that develop muscle endurance

1.  Push-ups

2.  Sit-ups

3.  Chin-ups

4.  Running

5.  Jogging

6.  Swimming

7.  Cycling

8.    V-sits

(C) Flexibility- the ability of the joints to their full normal range of motion without discomfort or pains

Some exercises that develop flexibility include;

1.  Sit and reach

2.  Stretching

3.  Yoga

4.  Aerobics

5.  Swimming

6.  Stand and reach

ASSIGNMENT

1.  A range of motion at a joint is referred to as ————————

2.  List four exercises that develop muscle endurance

3.  Outline four exercises that develop muscle strength

4.  Enumerate four exercises that develop muscle strength

5.  Demonstrate appropriate exercises to develop strength, endurance, and  flexibility