RESISTANCE BAND
OBJECTIVES
By the end of the module, the students will be able to:
Identify the different uses, safety measures and benefits of exercise resistance bands.
Explain the importance of fitness and the benefits of physical activity and exercise;
Relate fitness concepts to personal physical activity experiences in the past and
present;
Demonstrate exercises with the use of resistance bands with proper form; and
Evaluate self-fitness goal.
PREPARATION
Activity: Match the Exercise
Instruction: Present the pictures to the students. Let the students match and identify the
target body part of the resistance band exercise.
A. Core/Abdomen
B. Shoulders and Arms
C. Legs
D.
SOURCE:
https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.realsimple.com%2Fhealth%2Ffitness-exercise
%2Fworkouts%2Fresistance-band-exercises&psig=AOvVaw2zj99ekPc73aLmV-
U_IfDT&ust=1677152777263000&source=images&cd=vfe&ved=0CBAQjRxqFwoTCLiTpqGHqf0CFQAAA
AAdAAAAABAQ
A. Core/Abdomen
B. Shoulders and Arms
C. Legs
SOURCE: https://www.realsimple.com/thmb/qItYgiPyGjHcEbxTiGe4J_whNsY=/750x0/
filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/resistance-band-workout-squats-arm-
exercises-ceb319d758f944d7a7421e9be828546b.jpg
A. Core/Abdomen
B. Shoulders and Arms
C. Legs
SOURCE: https://www.realsimple.com/thmb/k4eq_Us5JiNLfhzG8QYRiRk1m_Q=/750x0/
filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/resistance-band-workout-
arm-ab-exercises-3e18d6d5108a4a1cb32ee8173fd19b36.jpg
Activity: Stretching Exercise
Instruction: Prepare the class by
following the stretching exercise
video. You may scan the QR code
or follow the link provided.
Video Link:
https://youtu.be/GsCPuS18R4c
Preliminary Questions:
1. What is the apparatus shown on the images?
2. What are the use and benefits of using this apparatus?
3. By using this apparatus, can we develop our body condition and achieve fitness?
4. Have you tried using this apparatus? If yes, share your experience.
PRESENTATION
RESISTANCE BAND
What is Resistance Band?
a thick, strong ring made of rubber or a similar material, used in exercises to make
the muscles stronger:
What does Resistance band training Do?
Resistance bands and tubes have been proven to improve strength, size, and function
of muscles in the elderly as well as those undergoing rehabilitation. Bands can
provide very light or heavy resistance which can be used in targeted ways for specific
muscles that also protects joints.
Benefits in using resistance
1. Same muscle activity, less chance of injury
2. Greater muscle stimulus
3. Stabilization/core activation
4. Improved strength & athletic performance
5. More exercise options
6. Inexpensive
7. Ideal for rehabilitation
8. Stretching & mobility
9. Perfect for travel
RESISTANCE TRAINING
Resistance training is a form of physical activity that is designed to improve muscular
fitness by exercising a muscle or a muscle group against external resistance.
Resistance training is any exercise that causes the muscles to contract against an external
resistance with the expectation of increases in strength, power, hypertrophy, and/or
endurance. The external resistance can be dumbbells, exercise tubing, your own body weight,
bricks, bottles of water, or any other object that causes the muscles to contract.
Maintenance programs are recommended for long term health benefits. Resistance
training is being part of a healthy lifestyle rather than as a specific therapeutic intervention.
Currently there is no clear evidence that any form of resistance training is most effective
for managing musculoskeletal condition.
Specific characteristics resistance training might target include:
• Strength
• Power
• Hypertrophy
• Endurance
How much should we do?
• Two non-consecutive days/weekly
• One set of 8-12 reps for healthy adults
• 8-10 major exercises targeting major muscle groups
• Frequency:
• novice 2-3 days/ week,
• intermediate 3 days/week;
• advanced 4-6 days/week
EXERCISE PRESCRIPTION FOR ENDURANCE
EXERCISE PRESCRIPTION FOR STRENGTH
EXERCISE
PRESCRIPTION FOR POWER
PRACTICE
Instruction: Demonstrate the resistance band exercises to the students and let them practice.
Resistance Band Exercises
1. Front Squat
a) Stand on the band with your feet slightly wider than shoulder width.
b) Holding a handle in each hand, bring the top of the band over each shoulder. If the
band is too long, secure it in place by
crossing your arms at your chest.
c) Lower as if you’re sitting down into a
chair. Keep your chest up, abs firm,
and feet flat.
d) Rise back up to the starting position.
e) Repeat for 8–12 reps.
2. Leg extension
a) Anchor a loop band in a low position on a
support (like an incline bench), looping the
other end around your ankle with the band
positioned behind you.
b) While seated, step away from the anchor to
create tension on the band, and position your
feet hip-width apart.
c) Shift your weight to your left foot and lift your right leg from the floor.
d) Extend your knee until it straightens out in front of you.
e) Slowly return to the starting position.
f) Repeat for 8–12 reps before switching legs.
3. Standing adduction
a) Anchor a loop band at ankle height to a support and stand with your right side
facing the support, wrapping the free end around your right (outer) ankle.
b) Stand perpendicular to the band and step away from the support to create some
tension.
c) From a wide stance, get into a quarter squat.
d) Pull your right leg in toward
your left, working against the
resistance.
e) Slowly return to the starting
position. Repeat for 12–15 reps
before switching sides.
4. Plantar flexion
a) Sit on the floor with one leg straight out in front of you, one bent.
b) Hold both ends of a resistance band, wrapping the middle around the ball of your
foot.
c) Sit up straight and flex your foot forward by pointing your toes away from you.
d) In a controlled movement, bring
your toes back up, flexing them
toward your knee as far as it’s
comfortable.
e) Slowly return to the starting
position.
f) Do 10–12 reps on each side.
5. Lateral Band Walk
a) Step into a loop band or tie a therapy band around your lower legs, just above
your ankles.
b) Place your feet shoulder-width apart to
create tension on the band.
c) Start in a half-squat position.
d) Shift your weight to your left, stepping
sideways with your right leg. Move your
standing leg slightly in, but keep the band
taut.
e) Take 8–10 steps before heading back the other way.
6. Standing abduction
a) Wrap a loop band around your legs at ankle height.
b) Lift your working leg, slowly bringing your
foot out to the side. Keep your foot pointed
forward and lead with your heel to engage your
glutes.
c) If you feel wobbly, grab a support (like the
wall or the back of a chair).
d) Lower back down to the starting position.
e) Repeat for 15–20 reps on each side.
7. Standing biceps curl
a) Stand with your feet shoulder-width apart and placed over the middle of the band.
b) Grab a handle in each hand, starting with your
arms down at your sides.
c) With your palms facing in front of you, pull
your arms toward your shoulders by bending at
your elbow until you get a good bicep
contraction.
d) Slowly lower back down.
e) Do 12–15 curls.
8. Triceps kickback
a) Stand in a forward bend position with your feet together, positioned over the
center of the band.
b) Holding each end of the band, position your arms at your sides with your palms
facing behind you.
c) Bend at your elbows (keeping them tucked
by your sides) until your forearms are
parallel to the floor.
d) Next, press down your arms, pushing the
band behind your body until your arms fully
extend.
e) Lower back down.
f) Repeat for 8–10 reps.
9. Russian Twist
a) Sit on the floor with your legs extended,
wrapping the center of the band around the
bottom of your feet.
b) Hold the free ends together in both hands.
c) Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-
degree angle.
d) Rotate the band right by bringing your left hand across your body and your right
hand down by your right hip.
e) Contracting your oblique muscles, bring the band toward your right hip while
keeping your middle and low back neutral.
f) Return to the starting position.
g) Rotate left then right for a total of 10–12 reps on each side.
10. Bent-over row
a) Stand over the center of the band with your feet shoulder-width apart.
b) Bend slightly at your knees and hinge at
your waist, keeping your hips back.
c) Grasp the band handles with your hands
facing the outsides of your knees.
d) With your elbows bent, pull the band up
toward your hips, squeezing your
shoulder blades together until your
elbows form a 90-degree angle.
e) Lower and row for 10–12 reps.
11. Pull apart
a) Stand with your knees slightly bent, and your feet shoulder-width apart.
b) Grip the middle section of the band with
both your hands at shoulder level,
should-width apart, and your palms
facing down.
c) Keeping your arms straight, pull the
band out and back until your shoulder
blades contract.
d) Slowly return to the starting position.
e) Stretch, squeeze, and release for 8–10 reps.
12. Overhead press
a) Stand over the center of a tube band with your feet shoulder-width apart.
b) Grip each handle, positioning your hands at shoulder level with your palms
straight forward so your thumbs
touch your shoulders.
c) Press straight up to fully extend
your arms.
d) Lower back down slowly.
e) Repeat for 8–10 reps.
13. Forward raise
a) To hit the front of your shoulders, stand on the middle of the band with your feet
shoulder-width apart and grip the handles at your sides with your palms facing
back, thumbs pointing inward.
b) Next, without locking your
elbows, bring your
right arm straight out in front of
you to shoulder height.
c) Slowly lower back down.
d) Raise the roof for 8–12 reps
before switching arms.
14. Lateral raise
a) Stand with your feet positioned over the center of a tube band, shoulder-width
apart.
b) Grip each handle with your arms down at your sides and your palms facing in.
c) Bending your elbows ever so slightly, raise your
arms straight out to the sides to shoulder level.
d) Slowly lower back down.
e) Go for 8–10 reps.
15. Upright row
a) With your feet positioned over the center of the band, shoulder-width apart, grip
the band handles with your palms toward you and position them just in front of
your thighs.
b) Use your elbows to pull the band straight up
the front of your body to shoulder level,
keeping your elbows bent and positioned in a
high V.
c) Slowly lower back down to the starting
position.
d) Keep rowing for 10–12 reps.
16. Bent-over rear delt fly
a) Stand, positioning your feet over the middle of
the band.
b) Cross the band at your knees, grabbing the
handles with your palms facing each other.
c) Bend forward at your waist, your back straight,
and raise your arms straight out to your sides
until the band reaches shoulder level.
d) Lower back to the starting position.
e) Fly away with 10–12 reps.
Added Instruction: You may check this site for visual instruction for resistance band
exercises:
https://greatist.com/fitness/resistance-band-exercises#the-workout
PERFORMANCE
Instruction: Let the students demonstrate the following resistance band exercises. Make sure
to properly check their forms when demonstrating the exercises. Grade their performance
using the rubrics below.
Resistance Band Exercises
1. Front Squat
2. Leg extension
3. Standing adduction
4. Plantar flexion
5. Lateral Band Walk
6. Standing abduction
7. Standing biceps curl
8. Triceps kickback
9. Russian Twist
10. Bent-over row
11. Pull apart
12. Overhead press
13. Forward raise
14. Lateral raise
15. Upright row
16. Bent-over rear delt fly
Rubrics:
Skills/Technique Points Description of Skills
Student demonstrates
enthusiasm and has
Exemplary 20
consistent mastery of target
skills.
Student has consistent
Competent 17
mastery of target skills.
Less consistent in
Less than Consistent 14 demonstrating the target
skills.
Little of no success in
Little or No Success 10 demonstrating the target
skills.
Prepared by:
KENT LACANDULA
AM PERPETUA
RIZZA CAUMERAN
VINCENT I. CABALLES
Evaluated by:
DR. ELVEN B. LORCA MR. BONIFACIO BARGAMENTO,
JR
REFERENCES:
https://greatist.com/fitness/resistance-band-exercises#the-workout
https://austerfit.com/blogs
