La Union Colleges of Science and Technology, Inc.
Central West, Bauang, La Union
PHYSICAL EDUCATION AND
HEALTH 1
QUARTER 2
MUSCLE-BONE-STRENGTHENING ACTIVITIES AND
EXERCISES FOR LIFELONG FITNESS
Prepared by:
Anna Katrina E. Malong, LPT
HOME LEARNING PLAN
PHYSICAL EDUCATION AND HEALTH 1
Second Quarter
WEEK
CONTENT/TOPIC
•
1
2–3
4
5
LESSON 1: Weight Training
• Benefits of Weight Training
• Weight Training Guidelines
• Weights and other Resistance
Exercise Program
• Structure of the Weight Training
Program
• Common Injuries
LESSON 2: Exercises in Developing the
Chest and Shoulders
• Standing Chest Press
• Standing Upward Chest Fly
• Reverse Dumbbell Chest Press
• Push-Ups and Modified PushUps
• Floor Pull-overs
• Shoulder Press
• Shoulder Shrug
• Upright Row
• Lateral Raise
• Frontal Raise
LESSON 3: Exercises in Developing the
Arms
• Seated Wrist curl
• Biceps Curl
• Hammer Curl
• Triceps Kickback
• Triceps Extension
LESSON 4: Exercises in Developing the
Lower Back and Abdominal Muscles
• Curl-up or Crunches
• Plank
• Russian Twists
• Superman
• Bridge
•
•
•
•
•
•
•
•
•
•
•
•
LEARNING COMPETENCIES
discuss the importance of weight
training in achieving total health
and fitness;
explain the benefits of weight
training;
describe each guideline and apply
it for safety purposes;
recognize common injuries,
prevention, and treatment
evaluate the important details in
making a fitness.
describe strength exercises in
developing the shoulders;
identify strength exercises in
developing the chest;
demonstrate and execute the given
strength exercises.
describe strength exercises in
developing the arms;
demonstrate and execute the given
strength exercises.
describe strength exercises in
developing the lower-back muscles;
recognize strength exercises in
developing the abdominal muscles;
demonstrate and execute the given
strength exercises.
ACTIVITIES
•
•
Read and Study Lesson 1
Answer Activities 1 – 2
•
•
Read and Study Lesson 2
Complete the Workout Card for First
and Second Week
•
•
Read and Study Lesson 3
Complete the Workout Card for Third
Week
•
•
Read and Study Lesson 4
Complete the Workout Card for
Fourth Week
6
7–9
10
LESSON 5: Exercises in Developing the
Lower Body
• Squat
• Lunge
• Foot Over Toe
• Butt Kicks
• High Knees
FINAL ACTIVITIES FOR THE SECOND
QUARTER
FINALIZATION AND SUBMISSION OF
FINAL OUTPUT
•
•
describe strength exercises in
developing the lower body;
demonstrate and execute the given
strength exercises.
•
perform Strength Training
Designated Program
•
submit the final output of the first
quarter
•
•
Read and Study Lesson 5
Complete the Workout Card for Fifth
Week
Answer Activity 1 and 2 found on the
Final Activities part of your module
HOW TO SUBMIT
1) Online Submission: Submit your file
through Google Drive or email
account of your teacher. Upload
your video performing your
strength training designated
program
•
2) Format of Video for Online
Submission Name your file in this
format:
Name_Grade&Section_Output
Example:
PaulValdez_11Caro_StrengthTraini
ngDesignatedProgram
3) Offline Submission: Submit your
Activity Sheets to your teacher.
Prepared by:
Anna Katrina E. Malong, LPT
UNIT II:
MUSCLE-BONE-STRENGTHENING ACTIVITIES AND
EXERCISES FOR LIFELONG FITNESS
CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a
habit; as requisite for physical activity assessment performance, and as a career opportunity.
PERFORMANCE STANDARDS:
The learner leads fitness events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment
participation and one’s diet
Weeks
2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or
maintain health-related fitness (HRF).
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out- of school.
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort.
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation.
6. Demonstrates proper etiquette and safety in the use of facilities and equipment.
7. Participates in an organized event that addresses health/fitness issues and concerns.
8. Recognizes the value of optimizing one’s health through participation in physical activity
assessments.
9. Organizes fitness event for a target health issue or concern
1
CONTENTS
UNIT II:
MUSCLE-BONE-STRENGTHENING ACTIVITIES AND EXERCISES FOR LIFELONG
FITNESS
LESSON 1: Weight Training
a) Benefits of Weight Training
b) Weight Training Guidelines
c) Weights and other Resistance Exercise Program
d) Structure of the Weight Training Program
e) Common Injuries
LESSON 2: Exercises in Developing the Chest and Shoulders
a) Standing Chest Press
b) Standing Upward Chest Fly
c) Reverse Dumbbell Chest Press
d) Push-Ups and Modified Push-Ups
e) Floor Pull-overs
f) Shoulder Press
g) Shoulder Shrug
h) Upright Row
i) Lateral Raise
j) Frontal Raise
LESSON 3: Exercises in Developing the Arms
a) Seated Wrist curl
b) Biceps Curl
c) Hammer Curl
d) Triceps Kickback
e) Triceps Extension
LESSON 4: Exercises in Developing the Lower Back and Abdominal Muscles
a) Curl-up or Crunches
b) Plank
c) Russian Twists
d) Superman
e) Bridge
LESSON 5: Exercises in Developing the Lower Body
a) Squat
b) Lunge
c) Foot Over Toe
d) Butt Kicks
e) High Knees
2
LESSON 1: Weight Training
A. Objectives
At the end of the lesson, students will be able to:
• discuss the importance of weight training in achieving total health and fitness;
• explain the benefits of weight training;
• describe each guideline and apply it for safety purposes;
• recognize common injuries, prevention, and treatment
• evaluate the important details in making a fitness.
B. Let’s Go Learn
Weight training is a form of strength training that uses resistance weights. Weight training gives
stress to the muscles that causes them to adapt and become stronger, similar to how aerobic conditioning
strengthens your heart. Weight training may be done with free weights, such as barbells and dumbbells, or
by means of weight machines. Weight training strengthens tendons and ligaments and increases
communication between nervous and muscular systems. The skeletal muscle is also emphasized during
weight training. There are three factors that decide the ability of a person to gain strength; biology, gender,
and a training plan. Good weight training relies on the appropriate technique. Incorrect weight training
technique can lead to sprains, strains, fractures or other painful injuries that impede weight training.
Weight lifting alone is not enough to improve and sustain optimal health and fitness. It must be
supported by proper nutrition, good health habits, endurance exercise, and flexibility. Proper nutrition
should provide the body with adequate energy and nutrients to help reduce excess body fat and avoid
diseases such as osteoporosis and coronary artery disease. The part of the program 's success is a balanced
lifestyle.
BENEFITS OF WEIGHT TRAINING
•
•
•
•
•
Improved quality of life.
Improved muscle and bone health with aging.
Improved cardiovascular function.
Enhanced metabolism.
Increased strength and power.
WEIGHT TRAINING GUIDELINES
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Train the way you want your body to change.
Do the exercises properly.
Eat a well-balanced, high-performance diet.
Train year-round.
Get in shape gradually.
Don’t train when you 're ill or seriously injured.
Train first for volume (more repetitious) and only later for intensity (more weight or resistance).
Vary the volume and intensity of your workouts.
Don’t over train.
Train systematically.
Train your mind.
Keep the exercise program in its proper perspective.
3
WEIGHTS AND OTHER RESISTIVE EXERCISE PROGRAM
1. Free Weights have barbells and dumbbells. Barbell is 5-7 feet long with weights placed at both
ends and secured by collars. There are two types of barbed wire; standard and Olympic. Standard
barbells differ in length and weight. The Olympic barbells are 7 feet tall, weigh 45 pounds (20 kg),
have a revolving sleeve at the end and are made of steel. Although the dumbbells are shorter than
the barbells, they are carried by both hands.
2. Weight Machines are high-end and costly, but they provide the best workout, particularly among
non-athletes. Exercise machines are the chosen devices to be used for weighing instruction, since
they are safe to use, comfortable and technologically advanced.
3. Without Weights is possible to do by using the body as weight and gravity as resistance. Exercises
without the use of weights cannot create strength much like what weight training does, but are very
easy to use.
STRUCTURE OF THE WEIGHT TRAINING PROGRAM
1.
2.
3.
4.
Number of Training Sessions per Week
Warm-up and Cool-down
Choosing the Correct Weight
Sets and Repetitions
Example of a Beginning Weight-Training Program
Exercise
Sets
Repetitions
Bench press
1-3
10
Lateral raise
1-3
10
Biceps curl
1-3
10
Triceps extension
1-3
10
Abdominal curl
1-3
10
Back extension
1-3
10
Leg press
1-3
10
Calf raise
1-3
10
Table 1.1. Weight-Training Program for Beginners
COMMON INJURIES
1. Tendinitis is characterized by an inflammation of a tendon and is characterized by swelling and
tenderness.
2. Strains and Sprains - The strain is a tear in the muscle or tendon This occurs when muscles are
not warmed up and conditioned properly. A sprain is a tear in a ligament. A sprain happens due to
lack of muscle of conditioning also.
3. Runner's Knee is a chronic knee injury that involves the deterioration of the shock-absorbing
cartilage under the kneecap.
4. Bursitis is an inflammation of a bursa (a sac that contains fluid). This sac is strategically located
in or near joints to assist in the joint or tendon movement.
5. Dislocation and Fractures - Dislocation is a separation of the joint surface, which can be either
partial or complete. The commons sites for dislocation are shoulder, elbow, wrist, knee and
vertebrae. Fracture is characterized by a partial crack or complete breaks in the bones. The two
common sites for fracture are wrist and feet. When fracture happens, there is swelling, pain and
deformity.
4
TREATMENT FOR INJURY
R.I.C.E. is the common and best procedure applied in treating the injury. This treatment is given
immediately after the injury happens such as strains, sprains, tendinitis or bursitis. R.I.C.E. stands for R
(rest), I (ice), C (compression), E (elevation).
WAYS TO PREVENT INJURY
1.
2.
3.
4.
5.
6.
Lift progressively
Ensure muscle balance
Maintain proper positioning
Lift safely
Always use proper equipment
Overtraining
5
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
Activity #1: Strength Training Contract
MY PERSONAL STRENGTH TRAINING PROGRAM PLAN AND CONTRACT
I, ______________________________________________, am contracting with myself to
(name)
follow a strength training plan to work toward the following goals:
Specific or short-term goals (Example: Improving upper body muscular strength rating from fair to good)
•
•
•
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
General or long-term goals (Example: Increasing my life expectancy)
•
•
•
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
My Program plan for Weight Training is as follows:
Type of
Activity
Example:
Standing Chest
Press
Muscle(s)
Developed
pectoralis major,
deltoids, and
triceps
M
✔
Frequency (Check ✔)
T W Th F Sa
✔
✔
Su
Intensity
Weight
(kg)
8 pounds
dumbbell (2
pieces)
Time
Repetitions
Sets
10
1-2
6
My Program will begin on ____________. My program includes the following schedule of mini-goals.
For each step in my program, I will give myself the reward listed.
Completing 2 full weeks of program
March 20, 2020
New Shoes
___________________________________________________ ____________ ___________
(mini-goal example)
(date)
(reward)
___________________________________________________ ____________ ___________
(mini-goal 1)
(date)
(reward)
___________________________________________________ ____________ ___________
(mini-goal 2)
(date)
(reward)
___________________________________________________ ____________ ___________
(mini-goal 3)
(date)
(reward)
I will use the following tools to monitor my program and my progress toward my goals:
______________________________________________________________________________
______________________________________________________________________________
(list any charts, graphs, or journals you plan to use)
I sign this contract as an indication of my personal commitment to reach my goal.
__________________________________________________ __________________________
(your signature)
(date)
I have recruited a helper who will witness my contract and ___________________________________
_____________________________________________________________________________
(list any helper will participate in your program)
____________________________________________ _________________________
(witness signature)
(date)
7
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
Activity #2: Think about it!
Write three (3) benefits you can get from strength training workout.
1. ____________________________________________________________________________
2. ____________________________________________________________________________
3. ____________________________________________________________________________
a. What part of your body do you think needs strength training exercise and why?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
b. What workout activity is best to improve it?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
c. How important is strength training as an exercise? Write five (5) benefits you can get from
participating in such activity?
1)
2)
3)
4)
5)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
8
LESSON 2: Exercises in Developing the Chest and Shoulders
A. Objectives
At the end of the lesson, students will be able to:
• describe strength exercises in developing the shoulders;
• identify strength exercises in developing the chest;
• demonstrate and execute the given strength exercises.
B. Let’s Go Learn
EXERCISES FOR THE CHEST MUSCLES
The muscles of the chest are pectoralis major and pectoralis minor. The pectoralis major is a fanshaped muscle that originates on the collarbone and breastbone and is connected to the upper arm, while
the pectoralis minor lies under the pectoralis major and helps to move the shoulder.
Figure 2.1. Muscles of Chest
I. Standing Chest Press
Muscles Developed: pectoralis major, deltoids, and triceps
Equipment: Dumbbells
Procedure:
1. Stand with feet shoulder-width apart holding a dumbbell between your palms on bent arms in
front of your chest.
2. Squeeze the dumbbell with your palms to activate through the chest.
9
3. Then push the dumbbell away from you until your arms are fully extended before returning to
starting position.
4. Stay in line with your chest when fully extended. Keep your core engaged to avoid lower back
stress as you push the weight away from you.
II. Standing Upward Chest Fly
Muscles Developed: pectoralis major, biceps, and triceps,
Equipment: Dumbbells
Procedure:
1. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing
forward.
2. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells
meet at chest height.
3. The reps up and down should be slow and controlled.
4. Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to
lift them up.
III. Reverse Dumbbell Chest Press
Muscles Developed: pectoralis major
Equipment: Mat, Dumbbells
Procedure:
1. Lie on the ground with your knees bent and feet flat on the floor.
2. Grip the dumbbells with your palms facing backwards, towards you.
3. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your
body.
4. Press the weights up and together above your chest, squeezing the muscles at the top of the
movement.
5. Ensure that you place your arms back where they started (at 45-degrees from your body) at the
end of each rep.
IV. Push-Ups and Modified Push-Ups
Muscles developed: pectoralis major, triceps, deltoids
Equipment: Dumbbells
Procedure:
1. Standard push-ups: Start in the push-up position with your body supported by your hands and
feet.
2. Modified push-ups: Start in the modified push-up position, with the body being supported by
the hands and knees.
3. Lower chest to the floor with back straight, return to the starting position.
V. Floor Pull-overs
Muscles developed: pectoralis major, latissimus dorsi, and serratus anterior
Equipment: Mat, Dumbbells
Procedure:
1. Holding a medium-to-heavy dumbbell, lay with your back flat on the ground with your knees
bent and feet flat on the floor.
2. Extend your arms to the sky, cupping the dumbbell with both hands above your chest.
3. Keeping your low back pressed into the ground, slowly lower your arms overhead until your
biceps reach your ears.
4. Slowly bring your arms back to above your chest and repeat.
10
EXERCISES FOR THE SHOULDERS
The shoulder consists of four separate joints and has more than twelve distinct muscles. It is often
known to be one of the body's most complicated joints. The deltoid is a large muscle that acts on many
planes of the shoulder
Figure 2.2. Muscles of Shoulder
I.
Shoulder Press
Muscles Developed: deltoids, triceps, trapezius
Equipment: Dumbbells
Procedure:
1. Stand up and hold two dumbbells close to your shoulders, palms facing forward.
2. Raise the dumbbells straight up until your elbows come close to locking and lower them back after
a short pause.
3. Be careful not to jerk your back in an effort to help you raise the dumbbells.
II.
Shoulder Shrug
Muscles Developed: trapezius
Equipment: Dumbbells
Procedure:
1. Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
2. Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause.
3. Keep your arms extended throughout.
III.
Upright Row
Muscles Developed: deltoids, trapezius, and biceps brachius
Equipment: Dumbbells
Procedure:
11
1. Stand up and hold one dumbbell in each hand in front of your thighs.
2. Raise both dumbbells until your arms are parallel to the ground and lower them back down slowly
after a short pause.
3. Be careful not to jerk your back in an effort to help you raise the dumbbells.
IV.
Lateral Raise
Muscles Developed: Deltoids
Equipment: Dumbbells
Procedure:
1. Stand up with shoulder-width and a dumbbell in each hand.
2. Hold the dumbbells parallel to each other.
3. With elbows slightly bent, slowly lift both weights until they reach shoulder level.
4. Keep your wrists in a neutral position, in line with your forearms.
5. Return to the staring position.
V.
Frontal Raise
Muscles Developed: deltoids, trapezius, and biceps
Equipment: Dumbbells
Procedure:
1. Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.
2. Raise the dumbbells forward then up until your arms are close to being parallel to the ground and
lower them back down after a short pause.
3. Keep your arms extended throughout.
12
WORKOUT CARD FOR CHEST AND SHOULDER EXERCISES
Complete the daily strength training workout card for chest and shoulder exercises (see sample
below) to monitor your program and track your progress within two weeks.
❖ REMINDER #1: Please wear proper attire when you perform: wear t-shirt (any color) and
jogging pants, also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls
who have short hair: clip your hair.)
❖ REMINDER #2: See link for the instructional video
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: Dumbbell: For boys- 10 pounds; For girls- 8 pounds
Bottled Water: For boys- 1.5 liters; For girls- 1 liter
❖ TAKE NOTE: If you use a dumbbell, write the pound or kilogram in the space provided in weight;
but if you use no weight or you don’t use any weight equipment, write zero (0).
Sample Workout Card:
Chest
Exercise
Standing
Chest Press
Standing
Upward
Chest Fly
Mon
Tues
Wed
Thu
Fri
Date:
08/03/2020
08/05/2020
08/07/2020
Weight
Sets
Reps
Weight
Sets
Reps
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
Sat
Sun
Parent or
guardian’s
signature
Your
Signature
13
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
FIRST WEEK
This is your first week of performing weight training. Your task is to perform the five exercises in
developing the chest.
•
Visit the link below for the instructional video of Exercises in Developing the Chest Muscles:
https://youtu.be/m9KJL39vA6w
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: Dumbbell: For boys- 10 pounds; For girls- 8 pounds
Bottled Water: For boys- 1.5 liters; For girls- 1 liter
❖ TAKE NOTE: If you use dumbbell, write the pound or kilogram in the space provided in weight;
but if you use no weight or you don’t use any weight equipment, write zero (0).
Chest
Exercise
Date:
Standing Chest
Press
Weight
Sets
Reps
Standing
Upward Chest
Fly
Reverse
Dumbbell
Chest Press
Push-Ups and
Modified PushUps
Floor Pullovers
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Parent or
guardian’s
signature
Your
Signature
14
Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Observe social distancing. Disinfect all used materials before and after use
3. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
SECOND WEEK
This is your second week of performing weight training. Your task is to perform the five exercises
in developing the shoulders.
•
Visit the link below for the instructional video of Exercises in Developing the Shoulders:
https://youtu.be/2U8JqwL7zos
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: Dumbbell: For boys- 10 pounds; For girls- 8 pounds
Bottled Water: For boys- 1.5 liters; For girls- 1 liter
❖ TAKE NOTE: If you use dumbbell, write the pound or kilogram in the space provided in weight;
but if you use no weight or you don’t use any weight equipment, write zero (0)
Shoulder
Exercise
Shoulder Press
Shoulder Shrug
Upright Row
Lateral Raise
Frontal Raise
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Date:
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Parent or
guardian’s
signature
Your
Signature
15
Reminders:
1.
2.
3.
4.
Always start your daily physical activities with warm-up and end it with cool down.
Wear proper attire when you perform.
Observe social distancing. Disinfect all used materials before and after use
To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
16
LESSON 3: Exercises Developing the Arms
A. Objectives
At the end of the lesson, students will be able to:
• describe strength exercises in developing the arms;
• demonstrate and execute the given strength exercises.
B. Let’s Go Learn
Arms have the most role in all of our movements. In any activity and function that we do, arms
made it easy to perform tasks. In order to maintain a good standard of arms, let us devote extra time to
maintaining it by active participation in the weight-training program.
Figure 3.1. Muscles of Arms
I.
Seated Wrist curl
Muscles developed: flexor carpi radialis, the flexor carpi ulnaris and the palmaris longus
Equipment: Chair or Bench, Dumbbells
Procedure:
1. Sit with your knees 2ft apart and feet flat.
2. Hold a dumbbell in each hand, palms up, and lean forwards so your forearms rest on your thighs
and wrists hang over your knees.
3. Using your wrists only, curl the weights up as high as possible.
4. Rotate to a palms-down position and bend your wrists up.
17
II.
Biceps Curl
Muscles developed: brachialis and the biceps brachii
Equipment: Dumbbells
Procedure:
1. From standing position, grasp the dumbbells with your palms upward and your hands shoulderwidth apart.
2. Keeping your upper body rigid, flex (bend) your elbows until the dumbbells reaches a level
slightly below the collarbone.
3. Return the dumbbells to the starting position.
III.
Hammer Curl
Muscles developed: biceps, brachialis and the brachioradialis
Equipment: Dumbbells
Procedure:
1. Stand up and hold a dumbbell in each hand, letting your arms hang by your sides.
2. Keep your back straight and curl the weights up until your thumbs are near your shoulders.
3. Squeeze, then lower.
4. Rotate your wrists so your palms face backwards and curl again.
IV.
Triceps Kickback
Muscles developed: triceps brachii
Equipment: Dumbbells
Procedure:
1. Grab a set of dumbbells and stand with feet two-fists-width apart with knees bent.
2. Lean forward slightly, with a dumbbell in each hand and elbows at 90-degrees by sides.
3. Press dumbbells back and up, and as you straighten arms, squeeze triceps.
4. Return to start.
V.
Triceps Extension
Muscles developed: triceps brachii
Equipment: Chair or bench, Dumbbells
Procedure:
1. Sit up straight and grab a dumbbell with both hands.
2. Raise it above your head so it's vertical and in line with your spine.
3. Brace your core and lower the weight behind your head until your forearms touch your biceps;
then press back up to the start, keeping your upper arms stationary.
18
WORKOUT CARD FOR ARMS EXERCISES
Complete the daily strength training workout card for arms exercises like the one below to
monitor your program and track your progress within one week.
❖ REMINDER #1: Please wear proper attire when you perform: wear t-shirt (any color) and
jogging pants, also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls
who have short hair: clip your hair.)
❖ REMINDER #2: See link for the instructional video
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: Dumbbell: For boys- 10 pounds; For girls- 8 pounds
Bottled Water: For boys- 1.5 liters; For girls- 1 liter
TAKE NOTE: If you use dumbbell, write the pound or kilogram in the space provided in weight; but if you
use no weight or you don’t use any weight equipment, write zero (0).
Sample Workout Card:
Arms
Exercise
Seated Wrist
curl
Biceps Curl
Mon
Tues
Wed
Thu
Fri
Date:
08/03/2020
08/05/2020
08/07/2020
Weight
Sets
Reps
Weight
Sets
Reps
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
10
1-2
10
Sat
Sun
Parent or
guardian’s
signature
Your
Signature
19
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
THIRD WEEK
This is your third week of performing weight training. Your task is to perform the five exercises in
developing the arms.
•
Visit the link below for the instructional video of Exercises in Developing the Arms:
https://youtu.be/a4suIP50hSo
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: Dumbbell: For boys- 10 pounds; For girls- 8 pounds
Bottled Water: For boys- 1.5 liters; For girls- 1 liter
❖ TAKE NOTE: If you use dumbbell, write the pound or kilogram in the space provided in weight;
but if you use no weight or you don’t use any weight equipment, write zero (0).
Arms
Exercise
Date:
Seated Wrist
curl
Weight
Sets
Reps
Biceps Curl
Hammer Curl
Triceps
Kickback
Triceps
Extension
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Parent or
guardian’s
signature
Your
Signature
Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform.
20
3. Observe social distancing. Disinfect all used materials before and after use
4. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
21
LESSON 4: Exercises Developing the Lower Back and Abdominal Muscles
A. Objectives
At the end of the lesson, students will be able to:
• describe strength exercises in developing the lower-back muscles;
• recognize strength exercises in developing the abdominal muscles;
• demonstrate and execute the given strength exercises.
B. Let’s Go Learn
The lower back muscles are responsible for maintaining the upright posture of the body, as well
as for bending movements. The lower back muscles are very vulnerable to injury to avoid injury; the
muscles must remain strong, safe and flexible.
Figure 4.1. Muscles of the Lower Back
The abdominal muscles are equally critical for the back muscles. Many people want a smooth, abs
stomach to look healthy and attractive. Like the arms and legs, the abdomen relies to a large degree on
muscles than on bones for support. If the abdominal muscles are strong and conditioned, a better-looking
midsection is expected even if it contains some abdominal fats. Between the lower back muscles and the
abdominal muscles, the weightThe training program is best utilized.
22
Figure 4.2. Muscles of Abdomen
I.
Curl-up or Crunches
Muscles developed: rectus abdominis, transverse abdominis, and obliques
Procedure:
1. Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
2. Cross the hands over the chest.
3. Breathe in deeply.
4. On the breath out, engage the abdominal muscles by pulling in the stomach.
5. Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with
the spine.
6. Hold for 5 seconds then return to the starting position.
II.
Plank
Muscles developed: transversus abdominis, rectus abdominis, internal oblique, external oblique muscles.
Procedure:
1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your
elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes – a plank, if you will.
5. Hold that position.
III.
Russian Twists
Muscles developed: obliques, rectus abdominis, transverse abdominis, hip flexors, erector spinae,
scapular muscles, latissimus dorsi.
Procedure:
1. Start by sitting on the ground with your ankles crossed.
23
2. From here, lift your feet off the floor so you’re balancing on your tailbone.
3. Keep your back neutral, and start twisting through the core from left to right.
IV.
Supermans
Muscles developed: erector spinae, trapezius, quadrates lumborum, rhomboids
Procedure:
1. Lie face down on the ground and stretch both arms out in front of the body, keeping the legs
stretched out and flat on the ground.
2. Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the
floor.
3. Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
4. Keep the head straight and look at the floor to avoid neck injury.
5. Stretch the hands and feet outward as far as possible.
6. Hold the position for 2 seconds.
7. Return to the starting position.
V.
Bridge
Muscles developed: rectus abdominis, obliques, and quadriceps
Procedure:
1. Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
2. Press the feet into the floor, keeping the arms by the sides.
3. Raise the buttocks off the ground until the body forms a straight line from the shoulders to the
knees.
4. Squeeze the buttocks with the shoulders remaining on the floor.
5. Lower the buttocks to the ground and rest for a few seconds.
24
WORKOUT CARD FOR LOWER BACK AND ABDOMINAL MUSCLES EXERCISES
Complete the daily strength training workout card for lower back and abdominal muscles
exercises like the one below to monitor your program and track your progress within one week.
❖ REMINDER #1: Please wear proper attire when you perform: wear t-shirt (any color) and
jogging pants, also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls
who have short hair: clip your hair.)
❖ REMINDER #2: See link for the instructional video
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: None
Sample Workout Card:
Lower Back and
Abdominal Muscles
Mon
Tues
Wed
Thu
Fri
Date:
08/03/2020
08/05/2020
08/07/2020
Weight
Sets
Reps
Weight
Sets
Reps
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
Sat
Sun
Exercise
Crunches
Bridge
Parent or
guardian’s
signature
Your
Signature
Reminders:
1.
2.
3.
4.
Always start your daily physical activities with warm-up and end it with cool down.
Wear proper attire when you perform.
Observe social distancing. Disinfect all used materials before and after use
To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
25
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
FOURTH WEEK
This is your fourth week of performing weight training. Your task is to perform the five exercises in
developing the lower back and abdominal muscles.
•
Visit the link below for the instructional video of Exercises in Developing the Lower Back and
Abdominal Muscles: https://youtu.be/22c9yHLPBAY
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: None
❖ TAKE NOTE: For plank, Russian twists, and superman the repetitions will be 30 seconds for
each sets. Example: 1st Set= 30 secs repetition
Lower Back and
Abdominal Muscles
Exercise
Curl-up or Crunches
Plank
Russian Twists
Superman
Bridge
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Date:
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Parent or
guardian’s
signature
Your
Signature
Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform.
3. Observe social distancing. Disinfect all used materials before and after use
26
4. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
27
LESSON 5: Exercises Developing the Lower Body
A. Objectives
At the end of the lesson, students will be able to:
• describe strength exercises in developing the lower body;
• demonstrate and execute the given strength exercises.
B. Let’s Go Learn
Leg muscles serve as the axle of the body, with an excellent effort to move the body in various
directions and angles. They are also the largest and strongest muscles in the body. In most athletic events,
fantastic movements are taking place in the lower body. Movement is much easier and more efficient if the
muscles of the lower body are strong and solid.
Figure 5.1. Muscles of the Lower Body
I.
Squat
Muscles developed: quadriceps, gluteus maximus, and hamstrings
Procedure:
1. Stand with your legs wide apart and your arms at the sides.
2. Lower your back and bend your knees.
3. Raise your arms straight and forward.
28
4. Hold your position for a while then slowly lift back up to its initial position.
5. Repeat until you reach the target number of repetitions.
II.
Lunge
Muscles developed: quadriceps, calves and hamstrings
Procedure:
1. Stand with feet a few inches apart, keep the upper body upright and look forward.
2. Step forward with one foot, then bend the front knee until it’s at a 90-degree angle. Make sure the
front knee is directly below the ankle (it should go past the toes) when you lunge.
3. Pull the front foot back to the starting position to complete one rep. Step forward again and repeat
the movement.
III.
Foot Over Toe
Muscles developed: quadriceps, hamstrings, glutes, hip flexors, and calves
Procedure:
1. Sit on the ground with your back against a wall and your legs out straight in front of you.
2. Squeeze your quads tight enough to pick your heels up off the floor.
3. Raise the heel of your one foot as high as you can over the toe of the other leg without bringing it
in towards the middle.
IV.
Butt Kicks
Muscles developed: quadriceps, glutes, hamstrings
Procedure:
1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
2. Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your
buttocks.
4. Perform this motion a few more times — alternating heels and gradually building speed.
V.
High Knees
Muscles developed: quadriceps, calves, hamstrings
Procedure:
1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving
at a sprinting or running pace.
29
WORKOUT CARD FOR LOWER BODY EXERCISES
Complete the daily strength training workout card for lower body exercises like the one below
to monitor your program and track your progress within one week. Note the date on top, and fill
in the repetitions and number of sets for each exercise.
❖ REMINDER #1: Please wear proper attire when you perform: wear t-shirt (any color) and
jogging pants, also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls
who have short hair: clip your hair.)
❖ REMINDER #2: See link for the instructional video
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: None
Sample Workout Card:
Lower Body
Mon
Tues
Wed
Thu
Fri
Exercise
Date:
08/03/2020
08/05/2020
08/07/2020
Squat
Weight
Sets
Reps
Weight
Sets
Reps
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
0
1-2
10
Lunge
Sat
Sun
Parent or
guardian’s
signature
Your
Signature
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear rubber
shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip your
hair.)
3. Observe social distancing. Disinfect all used materials before and after use
4. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
30
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
FIFTH WEEK
This is your fifth week of performing weight training. Your task is to perform the five exercises in
developing the lower body.
•
Visit the link below for the instructional video of Exercises in Developing the Lower Body:
https://youtu.be/auVAq49_lKM
Frequency: Three (3) days per week
Repetition: 10 repetitions
Number of Sets: 1-2
Weight: None
❖ TAKE NOTE: For butt kicks and high knees, the repetitions will be 30 seconds for each sets.
Example: 1st Set= 30 secs repetition
Lower Body
Exercise
Squat
Lunge
Foot Over Toe
Butt Kicks
High Knees
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Date:
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Parent or
guardian’s
signature
Your
Signature
Reminders:
1. Always start your daily physical activities with warm-up and end it with cool down.
2. Wear proper attire when you perform: wear t-shirt (any color) and jogging pants, also wear rubber
shoes. (For girls who have long hair: ponytail your hair; For girls who have short hair: clip your
hair.)
31
3. Observe social distancing. Disinfect all used materials before and after use
4. To those students with health problems, perform the activities moderately, if body is not capable
of doing any physical exercise, approach the teacher via online for clarification.
32
Name:
________________________________
Grade/Section: _________________________________
Strand: ____________________
FINAL ACTIVITIES FOR SECOND QUARTER:
The final activities set for the second quarter will serve as the basis in formulating your
final output. All weekly activities should be done and memorized. It will be recorded and submitted
to the teacher as indicated in the last part of this module.
Developing Own Strength Training Program
Activity #1: Goal Setting
List goals for your strength training program.
Specific or short-term goals (example: Improving upper body muscular strength rating from fair to good)
•
•
•
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
General or long-term goals (example: Increasing my life expectancy)
•
•
•
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Activity #2: Designing Strength Training Program
This activity is an outline that will guide you on how to plan and design for your personal strength
training program. The outline design is composed of strength training phases which includes warm-up,
main strength training, and cooldown. Equipment and number of repetitions are also included to make the
program comprehensive.
Complete the plan by supplying the following; (a) warm-up activities, (b) main strength training
activities, and (c) cool down activities.
STRENGTH TRAINING
Phases of Strength Training
Warm Up
•
Suggested Warm up activities:
Head to toes stretching activities
Exercise
Intensity
(weight)
Time
REPS
SETS
➢ You are the one who will design your warm
up exercise. Write the name of your
exercises and counting in the space
provided.
Exercises
Counting
33
Example: side shuffle
a)
b)
c)
d)
e)
f)
g)
h)
i)
j)
Actual Strength Training
visit the link below:
•
Exercises in Developing
the Chest Muscles:
https://youtu.be/m9KJL39vA6w
•
Exercises in Developing the
Shoulders
https://youtu.be/2U8JqwL7zos
•
•
•
As desired
___________________
___________________
___________________
___________________
___________________
___________________
_____________________
_____________________
_____________________
_____________________
➢ REMINDER: It is your choice how many
exercises and counting you will use in your
warm-up exercise. Be aware in time
allotment for warm-up.
➢ You are the one who will design your
actual strength training. Write the name of
your exercises. You should at least choose
two exercises in every strength training
exercises that you have learned in this
module; such as chest exercises, shoulder
exercises, arms exercises, lower back &
abdominal exercises, and lower body
exercises
Exercises
Exercises in Developing the
Arms
https://youtu.be/a4suIP50hSo
Prepare a 3
minutes
Warm-Up
Exercise
➢ If you use
dumbbell or water
bottle, write the
pound or kilogram
or liters in the
space provided;
but if you use no
weight or you
don’t use any
weight equipment,
check (✔) the
space of no
weight.
a. Chest Exercises
1) ____________________________ Dumbbell:_______
2) ____________________________ Water Bottle: ______
10
1-2
b. Shoulder Exercises
3) ____________________________ Dumbbell:_______
4) ____________________________ Water Bottle: ______
10
1-2
Dumbbell: ________
Water Bottle: ______
No Weight:________
10
1-2
Dumbbell: ________
Water Bottle: ______
No Weight:________
10
1-2
10
1-2
No Weight:________
Exercises in Developing the
Lower Back and Abdominal
Muscles
c. Arms Exercises
https://youtu.be/22c9yHLPBAY
5) ____________________________
6) ____________________________
Exercises in Developing the
Lower Body
d. Lower back & abdominal exercises
https://youtu.be/auVAq49_lKM
7) ____________________________
8) ____________________________
No Weight:________
e. Lower Body Exercises
9) ____________________________ Dumbbell: ________
10) ____________________________ Water Bottle: ______
No Weight:________
34
Cool Down
•
Suggested cool down activities:
Head to toes stretching activities
➢ You are the one who will design your cool
down exercise. Write the name of your
exercises and counting in the space
provided.
Exercises
Example: biceps stretch
a)
b)
c)
d)
e)
f)
g)
h)
i)
j)
Counting
As desired
_____________________
_____________________
_____________________
_____________________
_____________________
_____________________
_____________________
_____________________
_____________________
_____________________
Prepare a 3
minutes
Cool down
Exercise
➢ REMINDER: It is your choice how many
exercises and counting you will use in your
cool down exercise. Be aware in time
allotment for cool down.
REMINDERS:
After you have completed your designed warm-up, actual strength training, and cool down, please
be guided by the following:
1. Practice your designed warm-up, actual strength training, and cool down.
2. Always wear the proper training attire to avoid any injury.
3. Record your performance when you are confident to perform it as a whole. The pattern of your
performance should be like this:
• Your designed Warm-up -> Your Actual Strength Training -> Your designed Cool down
4. If a student is suffering from a physical problem, he/she may or may not opt to perform due to
his/her physical condition. The student may call contact the teacher for the modification of
requirements.
35
ON SUBMISSION OF FINAL OUTPUT FOR THE SECOND QUARTER
A. WHAT TO SUBMIT
1. Answered activities, personal strength training program, workout cards
2. Video output on Strength Training Designed Program.
B. GRADING PERCENTAGE
1. 50% - Written output (answered activities, personal aerobic plan, monitoring forms)
2. 50% - Recorded video on Strength Training Designed Program.
C. RUBRIC FOR RECORDED VIDEO
Correctness of Execution- 30%
- Execution was done with correct form and proper use of equipment.
The Mastery of the Chosen Weight Training Exercises- 40/%
- Performers have mastered the created fitness program.
Fluidity of Movement- 20%
- Execution is continuous, no resting in between performance.
Appropriateness of Attire-10%
- Outfit is comfortable that allows the performer to move freely.
D. HOW TO SUBMIT
1. Online Submission: Submit your file through Google Drive or email account of your
teacher. Upload your video performing your Strength Training Designed Program.
2. Format of Video for Online Submission
Name your file in this format: Name, Grade&Section, Output
Example: PaulValdez_11Caro_Strenght Training
3. Offline Submission: Submit your whole module to your teacher with your name and
signature at the end of the module.
E. IMPORTANT REMINDER FOR VIDEO RECORDING
1. The whole performance should NOT be edited. It should continuously record. If you
edited it, you will have a deduction on your final grade.
2. Please wear proper attire when you perform: wear t-shirt (any color) and jogging pants,
also wear rubber shoes. (For girls who have long hair: ponytail your hair; For girls who
have short hair: clip your hair. As long as possible boys and girls your face should be seen
in the video)
_______________________________________________
Signature over Printed Name/Grade & Section
36
REFERENCES:
Alave, J. Physical education and health 1. Manila: JFS Publishing.
International Association for Dance Medicine and Science. 2017. Dance fitness.
Fahey, T. 2009. Fit and well: Core concepts and labs in physical fitness and wellness. New York:
McGraw Hill.
Hoeger, W. & Hoeger, S., 2007. Fitness and wellness. USA. Thompson Wadsworth.
Safety and Health in Arts Production and Entertainment (SHAPE), 2006. Good nutrition for
dancers.
Swedan, N. 2001. Women’s sports medicine and rehabilitation. Maryland: An Aspen Publication.
37
P.E. AND HEALTH 11
SUMMATIVE EXAM
SECOND QUARTER
Name: __________________________________________
I.
Section/Strand: _____________________
IDENTIFICATION (15 points)
Complete the thought by filling in the blanks. Choose your answer on the box below and write it on the
space provided before each number.
_________________________1.
_________________________2.
_________________________3.
_________________________4.
_________________________5.
_________________________6.
_________________________7.
_________________________8.
_________________________9.
_________________________10.
_________________________11.
_________________________12.
_________________________13.
_________________________14.
_________________________15.
II.
Weight training gives _________ to the muscles that causes them to adapt and
became stronger.
A form of strength training that uses resistance weights is called ___________.
The ______________ muscle is also emphasized during weight training.
The ______________ is a tear in the muscle or tendon.
The ______________ is a tear in a ligament.
The common and best procedure applied in treating the injury is called the
______ method.
The muscles of the ___________ are pectoralis major and pectoralis minor.
The ______________ major is a fan-shaped muscle that originates on the
collarbone and breastbone.
________ have the most role in all of our movement.
The ________________ muscles are responsible for maintaining the upright
posture of the body.
The ________________ muscles are equally critical for the back muscles.
Leg muscles serve as the ___________ of the body.
Movement is much easier and more efficient if the muscles of the lower body are
_______________ and solid.
The _______________ consists of four separate joints and has more than twelve
distinct modules.
The _______________ is a large muscle that acts on many planes of the shoulders.
CATEGORIZE (20 points)
Write CS if the stated exercises are for Chest and Shoulders, A for Arms, LA for Lower Back and
Abdominal Muscles, and LB for Lower Body. Write your answers on the space provided before each
number. USE CAPITAL LETTERS ONLY.
ANS
1.
3.
5.
7.
9.
11.
13.
15.
17.
19.
III.
EXERCISES
Seated Wrist Curl
Bridge
Floor Pull – Overs
Upright Row
Squat
Plank
High Knees
Biceps Curl
Curl – ups
Butt Kicks
ANS
ENUMERATION (15 points)
Enumerate what is asked on the following numbers.
1 – 5. Give the five common injuries on weight training exercises
____________________________________
____________________________________
____________________________________
____________________________________
____________________________________
2.
4.
6.
8.
10.
12.
14.
16.
18.
20.
EXERCISES
Frontal Raise
Triceps Extension
Superman
Shoulder Shrug
Foot Over Toe
Shoulder Press
Lunge
Reverse Dumbbell Chest Press
Triceps Kickback
Russian Twists
6 – 10. Give the five benefits of weight training
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
11 – 15. Give five weight training guidelines
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
Prepared by:
Anna Katrina E. Malong, LPT
Subject Teacher