What I Know What’s New

Directions: Select the letter that represents your best answer. Use
your activity notebook in writing your answers. Directions: The following questions will help you determine your physical activity
preference. Use the scoring guide to help you assess your fitness level. Please
answer the questions honestly. Use your activity notebook in writing your answers.
1. How many hours is the most ideal time for an individual to
engage in doing online activities? 1. How active were you during your P.E. classes?
A. 8 hours B. 6 hours C. 4 hours D. A. Inactive B. Slightly Active C. Active D. Very Active
2 hours 2. In the past week, how many days were you active for at least 60 minutes? A. 0
B. 1-2 days C. 3-4 days D. 5 or more days
3. In the past week, how many days did you spend watching TV, playing video
2. Which of the following is the best way to maintain an active games, or using your phone for more than 2 hours?
lifestyle? A. Reading books B. Using gadgets C. Watching TV A. 5 or more days B. 3-4 days C. 1-2 days D. 0
D. Biking
4. Which of the following is the right procedure in executing Superman?
3. Which of the following physical activities is the most convenient? I. Start with prone position
A. Brisk Walking B. Jogging C. Biking D. II. Lift both arms and legs
Running III. III. Don’t bend legs
IV. Lower arms and legs without relaxing on the ground
4. What strengthening exercise requires the body to be lowered until
the chest is approximately one fist off the ground then pushed off A. I-II-IV-III
the ground to return to its original position? B. IV-III-II-I
C. I-II-III-IV
A. Push up B. Superman C. Crunches D. Side
D. I-III-IV-II
Crunches
5. You were asked to execute lying with legs together and extending the arms close
to the ground 360 degrees from the body as support or balance, what are you trying
5. What strengthening exercise requires the body to proceed to a to execute?
prone lying position followed by lifting both arms and legs? A. Push-ups B. Side Crunches C. Crunches D. Squats
A. Push up B. Superman C. Crunches D. Side
Crunches II- Write AGREE if the statement is correct and DISAGREE if it’s not.

1. Walking and stretching are effective for warming up and cooling down
6. What do we call the number of repetitions or the full movement of
activities.
exercise from the starting point to finish? 2. Proper breathing helps you to be in control by executing physical
A. Rep B. Set C. Laps D. Cycle activities with the right tempo.
3. Exhaling while working against resistance by lifting, pushing, or pulling
7. Which of the following is the most ideal reps for lower body? helps you carry the weights with ease.
A. 6-15 B. 6-9 C. 12-15 D. 15-25 4. Slowly increasing weight or resistance challenges your body as it tests
B. Crunches one’s muscle strength.
C. Squats 5. Sticking to the routine of working all the major muscles of the body two
D. or three times a week is most ideal.

1
 What I Can Do A. Push up B. Superman C. Crunches D. Side Crunches
9. What strengthening exercise can help in burning fat on the
Directions: Provide insights on all the lessons in this module. Write your
body sides or waist? A. Push up B. Superman C.
answers in your activity notebook.
Crunches D. Side Crunches
Lesson 1- Strength Lesson 2- Maximum Lesson 3- Fitness
10. Among the given choices, what is the most effective exercise
Training Heart Rate
that can improve the muscles in the butt area?
B. Crunches B. Side Crunches C. Squats D.
Burpees

11. Which of the following statements is correct about

strengthening exercises?
What I Can Do
C. It weakens the immune system
Directions: In essay form, explain the importance of working out using the guide
D. The bones will just get tired and weak
questions below.
1. How could you apply strength training as part of your everyday living? E. It aims to develop the circulatory system only
2. Why is strength training important in your life? F. It is both beneficial to muscles and bones for better
mobilization.

RUBRICS FOR GRADING 12. What principle of exercise refers to the difficulty level of a
work-out? A. Rep B. Frequency C. Intensity
SUBSTANCE
 The answer was clear and direct to the point. D. Set
40%

The questions were answered clearly and 13. Which of the following is not an ideal rep for the upper body?
RELEVANCE
comprehensively and relevant to the present G. 6-15 B. 6-9 C. 12-15 D. 15-
40%
situation. 25
EXPRESSION The essay is well expressed, the language used,
20% vocabulary and elements of writing were observed. 14. What do we call a group of repetitions?
H. Start B. Point C. Rep
Total- 100 %
I. D. Set
.
15. Which of the following exercises is the most difficult for you?
A. Brisk Walking B. Jogging C. Biking
B. D. Running

8. What strengthening exercise is considered most helpful in

burning fat in the stomach area?

2
 5. For the past weeks, how many hours in a day did you spend playing video
Lesson 1 Introduction to Strength Training and Food Requirements games or the net?
A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min.
surfing
Directions: Identify the different basic strength training activities by arranging the 6. How many hours of your weekend did you spend in doing high-intensity
sets of letters provided before each statement. activities? A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min.
UPSSHUP The body is lowered until the chest is
approximately one fist off the ground then pushed 7. How many minutes of your PE class did you spend playing or dancing and
off the ground to return to its original position. moving?
REPUSNAM It requires the body to proceed in prone lying
A. Less than 15 min. C. 31-45 minutes
position followed by lifting both arms and legs
B. 15-30 minutes D. More than 45 min
SCRENCU 3. This strengthening exercise helps burn fat to the
stomach area.
E D I S S C R E N C U H This exercise will help the body in burning fat to the 8. How would you classify your participation in various physical activities?
sides or waist. A. Inactive C. Moderately Active
QAUSST This activity can improve the muscles in the butt B. Slightly Active D. Very Active
area.
9. What is the best way to keep healthy if there is a pandemic?
What’s New A. Stay at home C. Go to the gym
B. Accomplish paper works D. Do work-out or exercise at home
Directions: The following questions will help you determine your physical activity
preference. Use the scoring guide to help you assess your fitness level. Please 10. How long can you endure on on-line class/work/activity?
answer the questions honestly. Use your activity notebook in writing your answers. A. 8 hours B. 6 hours C. 4 hours D.
2 hours
1. How active were you during your P.E. classes? A. Inactive B. Slightly Active C.
Active D. Very Active
11. How many hours do you allocate for your exercise?
A. 5 min. B. 15 min. C. 1 hour D.
2. In the past week, how many days were you active for at least 60 minutes? A. 0
3 hours
B. 1-2 days C. 3-4 days D. 5 or more days
12. How do you define your lifestyle nowadays?
3. In the past week, how many days did you spend watching TV, playing video A. Not-active B. Healthy C. Active D. Very
games, or using your phone for more than 2 hours? A. 5 or more days B. 3-4 days Active
C. 1-2 days D. 0 13. How many hours should we expose ourselves to doing on-line activities?
A. 8 hours B. 6 hours C. 4 hours D.
4. You complete the statement. In the past week, I spent most of my leisure 2 hours
time________________________. 14. Which of the following physical activities is the most convenient exercise for
A. Reading books, watching TV, playing video games, surfing the net, and you?
sleeping A. Reading Books B. Singing C. Dancing D. Walking
B. Helping with household chores, cleaning my room and running errands
C. Performing moderate-intensity sports, games and dance
15. Which of the following physical activities is the most difficult exercise for you?
D. Performing high-intensity sports, games and dance
A. Brisk Walking B. Jogging C. Biking D.
Running
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16. What is the best way to keep healthy if there is a pandemic? (Write how many preps you
A. Stay at home C. Go to the gym Monday were able to accomplish and
B. Accomplish paper works D. Do work-out or exercise at home your brief observations)
Tuesday
17. How long can you endure on on-line class/work/activity?
A. 8 hours B. 6 hours C. 4 hours D. Wednesday
2 hours Thursday
Friday
18. How many hours do you allocate for your exercise?

Criteria Description
19. How many hours should we expose ourselves to doing on-line activities?
A. 8 hours B. 6 hours C. 4 hours D. 2 hours CONTENT  All the exercises were
40% appropriate for strengthening
19. Which of the following physical activities is the most convenient exercise for activity.
you? Execution All the exercises were
A. Reading Books B. Singing C. Dancing D. Walking 30% executed properly.
Overall movements were
20. Which of the following physical activities is the most difficult exercise for you? pleasing and harmonious.
A. Brisk Walking B. Jogging C. Biking D. Running Mastery All exercises were executed
22.. How many hours should we expose ourselves to doing on-line activities? 20% with mastery and in proper
A. 8 hours C. 4 hours order.
B. B. 6 hours D. 2 hours Attainability The exercises used were
10% easy to follow and can be
23. Which of the following physical activities is the most convenient exercise for performed by everyone.
you?
Total - 100 %
B. Reading Books B. Singing C. Dancing D. Walking

24. Which of the following physical activities is the most difficult exercise for you? 1. How active were you during your P.E. classes?
C. Brisk Walking B. Jogging C. Biking D. Running A. Inactive B. Slightly Active C. Active D. Very Active
2. In the past week, how many days w ere you active for at least 60 minutes?
Directions: In your activity notebook, record your progress in doing these simple A. 0 B. 1-2 days C. 3-4 days D. 5 or more days
strength exercises by writing how many reps you can accomplish from Monday to
3. In the past week, how many days did you spend watching TV, playing video
Friday. Write your experience as you engage in this activity. Copy the table in your
games, or using your phone for more than 2 hours?
notebook. You may use music while doing the exercises. If you can think of more
A. 5 or more days B. 3-4 days C. 1-2 days D. 0
related activities using improvised equipment, then you may include them.

What’s More
Exercise Bicep Curls Side Swings

4
Directions: Using improvised materials, execute the following simple learners whose BMI falls under obese, overweight, and underweight.
strengthening exercises. This is all part of improving and maintaining one’s Body Mass Index (BMI).
Positions Procedure Benefits of Strength Training
1. Bicep curls
2. Stand firm on the ground • Increases lean muscle mass (or prevention of its loss) – Continuous
with feet apart and distribute strength training will help tone your muscles because of its repetitive action
your weight well. or contraction of the muscle
3. Starting position- While • Increases bone density and reduced risk of osteoporosis- As we age, our
holding the bottles, place your bone density changes and our bone become more brittle so strength
hands on your sides (you may training can help reduce the risk of osteoporosis which is the main problem
change the way you handle of older people.
and the direction of the bottles • Increases muscle strength to make everyday activities easier- The muscle
as long as you hold them gets immune with the strength being exerted and it will help you accomplish
1 firmly.)
st
harder work easily and with ease.
Position
2nd Position • Lowers risk of injury (by allowing the muscles to better support the joints).
1. Lift the bottles by bending Exercising the joint to achieve its maximum range could be attained
your hands in front of you. through strength training. As a result, the individual can accomplish more
tasks.
2. Go back to the 1st position.
Repeat the whole steps 15 Use your resourcefulness in doing the next activity. You need plastic
times bottles, water, sand, pebbles, or soil. Filling the bottles with water, sand, or pebbles
is a good substitute for dumbbells.

Reminder:
Side Swings
1. For the starting position, 1. Make sure to undergo warm-up exercises first to condition yourself in
place your hands on your doing the suggested activity.
sides with 1 bottle per hand
2. Perform in a wide space and make sure you are wearing comfortable
like the 1st exercise (Bicep
fitness attire.
Curls).
2. Step your right foot to the 3. Hydrate yourself.
side then swing your arms
until shoulder level like 4. Have someone observe you (any member of the family) while performing
flapping wings then return to to get instructions relating to execution, safety, and security.
1st position.
3. Do the same thing with the
left side then repeat the
whole figure for 15 times.

5
 Scoring Guide
1. Equate the following points for each letter response to the questions above:
A =1-point, B = 2 points, C = 3 points, D = 4 points
2. Add all the points from each question.
3. Rate your score:
“Very Active” if your score is 30 and above
“Active” if your score is 19-29
“Less Active” if your score is 9-18.
“Inactive” if your score is lower than 17.
4. In your activity notebook, based on your score and your rating, write three
things that you can improve on and explain why you chose those.

What It Is

A. STRENGTH TRAINING

Strength training specializes in the inducement of muscular contraction through the

use of free weights, weight machines, and resistance bands which builds the
strength, size of skeletal muscles, and anaerobic endurance. It strengthens and
increases the amount of muscle mass in the body by making the muscles work
harder than they're used to. It improves overall health and well-being because the
bones, muscles, tendons, and ligaments are strengthened and toughened. It also
increases metabolism, improves cardiac function, and elevates good cholesterol.
Strength training is most commonly seen as a weight-bearing activity.
There are two terms concerning strength exercises: Repetition and sets. A rep
(repetition) is one full movement from the starting point to finish. A set is a group of
repetitions. The most basic training design is to have anywhere between 6 and 15
reps in a set and performing 3 sets. Some people will go for 6 to 9 reps, some will
go for 9-12 and some will go for 12-15 reps in a set. These numbers are for upper
body strength training. The lover body reps must be anywhere between 15-25 reps
also with an approximate of three sets.

Benefits of the Weight-Bearing Strength Training Exercises

With a good strength training program, a learner will:

1. have an increase in muscle strength;

2. strengthen tendons and ligaments;
3. improve in a range of motion joints;
4. have a reduction of body fat and increase in lean muscle mass;

6
 5. potentially improve his/her blood pressure levels; 1. Keep challenging muscles by slowly increasing weight or resistance.
6. gain positive changes in levels of blood cholesterol; The right weight differs depending on the exercise.
7. gain an improvement in glucose tolerance and insulin sensitivity; 2. Stick with the routine. Working all the major muscles of the body two or
and three times a week is ideal.
8. gain overall strength, balance, and functional ability. Give time for muscles to recover too. Strength training causes tiny tears in
muscle tissue. These tears aren't harmful, but they are important. Muscles grow
Precautionary measures stronger as the tears knit hours to recover before the next strength training
Even if we are so concentrated on developing a healthy and active lifestyle, session. Always give the muscles at least 48 hours to recover before the next
we still need to consider our safety. So, bear in mind the following precautionary strength training session
measures:
1. Before engaging yourself in the activity, warm up first through walking.
After doing the exercise, cool down for five to ten minutes through THE FIVE BASIC STRENGTH TRAINING EXERCISES
stretching. 1. Push-ups- Regular
2. Align the body correctly and move smoothly through each exercise. push-ups are
Focus on form, not weight. Poor form can cause injuries and slow prescribed to most people. However,
gains. When learning a strength training routine, start with no weight, or for some who have health concerns,
very lightweight, then concentrate on slow-smooth lifts and equally
newbies, and even
control descents while isolating a muscle group.
females, they may start with
3. To be in control is to work at the right tempo. Take three counts while knee push-ups.
lowering weight and hold, then count three again while raising it to the Regular push-ups are performed with
starting position. the body forming a straight line from
4. Pay attention to your breathing during workouts. Exhale while working the heels. The body is lowered until
against resistance by lifting, pushing, or pulling and inhale at every the chest is approximately one fist off the ground. The body is then pushed off
release. the ground to return to its original position.
5. Keep challenging muscles by slowly increasing weight or resistance.
The right weight differs depending on the exercise.
6. Stick with the routine. Working all the major muscles of the body two or
three times a week is ideal.
Give time for muscles to recover too. Strength training causes tiny tears in
muscle tissue. These tears aren't harmful, but they are important
1. Align the body correctly and move smoothly through each exercise.
Focus on form, not weight. Poor form can cause injuries and slow
gains. When learning a strength training routine, start with no weight, or
very lightweight, then concentrate on slow-smooth lifts and equally
control descents while isolating a muscle group.
2. To be in control is to work at the right tempo. Take three counts while 2. Superman- From
lowering weight and hold, then count three again while raising it to the prone lying position, lift both arms and legs. Try not to bend the legs; then lower
starting position. arms and legs without relaxing the ground.
3. Pay attention to your breathing during workouts. Exhale while working
against resistance by lifting, pushing, or pulling and inhale at every
release. 3. Crunches- From
the supine lying position
while legs are bent with

7
arms touching the ears, lift the head and shoulders with the shoulder blades lifting
off completely from the ground. Return to the original position while keeping the
head elevated off the ground.

4. Side crunches-
Starting with legs
together and bent, lie
on one side. Extend
the arm close to the
ground 30-45 degrees
from the body as C. FOOD REQUIREMENTS
support or balance. The way we eat when we were children
Position the other arm may strongly affect our eating behavior as adults. When we repeat this
across the chest or have it float in front of it. Lift the shoulder closer to the behavior over many years, it becomes a habit. Eating proper food and
ground while legs and the chest slightly face upward. Return to the original proper exercise should go hand in hand to achieve a healthy and active lifestyle.
position without letting the shoulder touch the ground.
Every year, many people check their general level of physical fitness.
Some people choose to focus on increasing physical activity while others choose to
5. Squats- From an begin eating healthy and nutritious food.
upright position with arms
and hands crossed in A combination of good exercise routine and consistent intake of a balanced
front of the chest or up, diet can help achieve a well-rounded health and fitness level.
squat lower until the thighs
are parallel to the ground.
The chest and butt must Food and Nutrients
be pushed out and the There are different dietary and nutritional
knee must not thrust requirements for each method used to increase levels
forward beyond the toes. of general fitness. The food that you eat serves as
Return to the original position, keeping both legs and slightly fuel for your various activities.
Every year many people check on their
general levels of fitness. A combination of good
exercise routine and consistent healthy food intake
can help someone achieve a well-rounded health and fitness program.

WATER - During exercise, evaporation is usually the primary mechanism of heat

dissipation. The temperature rises rapidly if the body cannot adequately evaporate
sweat from the skin’s surface. Continuous sweating might lead to losing valuable
fluids from the reservoir within the body. The rate is being related to exercise
intensity, individual differences, environmental conditions, acclimatization state,
clothing, and baseline hydration status. (Eight or more
glasses of water a day keep us hydrated)

8
CARBOHYDRATES - The majority of your diet must consist of healthy, natural
carbohydrates. These should not come from sugar (even though sugar is packed
with carbohydrates). Get your carbohydrates from natural sources such as rice
and whole grains.

(Rice is a good source of carbohydrates.)

PROTEIN - Protein is very important if you add

strength training to your aerobic routine. You
need to consider protein to be an integral part of
your diet. The amino acids that makeup proteins
are the small amount of acid that makes every
biological function of your body possible. For
those trying to lose weight, diets high in protein
and fiber are very likely to limit cravings and
make you feel full faster and longer.
(Pork is one good source of protein.)

FRUITS and VEGETABLES - Make your plate filled

with fruits and vegetables. Dark green, red, orange
vegetables, have high levels of nutrients such as
vitamin C, calcium, and fiber. Adding spinach or
romaine lettuce and tomato to your sandwich is the
easiest way to get more veggies in your meal

(Tomatoes and eggplant are some of the nutritious food

our body needs.

Choose whole grains, like whole-wheat

bread, brown rice, and oatmeal. It is
also best to consume them with fruits.

DAIRY - If you are trying to build strong

bones, drink fat-free, or low-fat milk
products. In some cases, when you
cannot digest lactose, there are
alternatives that you can have like soy
or rice milk and low-fat yogurt
9 instead
(Milk builds strong bones)
 ADDED SUGAR - Fruits are naturally
sweet not like cookies, snack cakes,
and brownies, which have added sugar
to make them taste better. Sugar adds
calories but has no nutrients, so you
need to have less intake or
consumption of it Cookies have added
sugar.

10
 Skipping meals may lead to weight gain. Follow these tips to maintain a
SOLID FATS are fats that are solid at room temperature, like butter, stick healthy weight.
margarine, shortening, and lard. They often contain saturated trans-fat, which is
high in calories and not healthy for the heart so be easy on cakes, cookies, pizza, 1. Eat breakfast every day. It gets your body going. You can even grab something
and fries which often have a lot of solid fat. on the go, like a piece of fruit and a slice of whole-grain bread. It also helps you
(Margarine is an example of solid fats) concentrate on your studies or even enables you to focus on your work brought
about by the power of taking regular breakfast.
2. Pack your lunch. Aside from being economical, if
you pack your lunch, you can control the portions
and can ensure a healthy meal since you
prepare it.
SODIUM - Your body needs a small amount of sodium. But, consuming too much of 3. Eat healthy snacks and try not to skip meals. If
this can raise your blood pressure, which is unhealthy for your heart and your body you can bring your snack, then do so. Eat boiled
in general. Processed foods, like those that are canned, frozen, or packaged, often bananas, camote, and the like instead of taking
have a lot of salt. Try to use less than one teaspoon of salt in preparing food when junk food.
cooking. 4. Take dinner with your family . When you eat with
(Too much of salt in our body absorbs too much water) your family, you are more likely to eat a healthy
meal, and you can take the time to catch up with each other.
5. Be involved in grocery shopping and meal planning at home . If you’re involved,
PIZZA, CANDY, and FAST FOOD - you can make sure meals are healthy and taste good. Share your knowledge
You don’t need to deprive yourself of with your parents while picking up your groceries and strengthen your bonding,
eating these items. Eating less of them too.
may help you maintain a healthy
weight. Pizza, candy, fast food, and
sodas have a lot of added sugar, solid
fats, and sodium which could be
beneficial at some point especially
when consumed in the proper
amounts. A healthy eating plan should
still be observed.
(Pizza must be eaten in moderation.) Proper Nutrition for Exercise
Nutrition is the health branch of health science that emphasizes the
importance of food for growth and development, as well as in lowering the chances
of acquiring diseases and illnesses. Proper nutrition depends on the mix of food
with varied nutrients that we need to consume every day. Having too much or too
little of these nutrients can lead to disorders, so keep principles of nutrition like
adequacy, balance, and variety.

Nutrients are important food substances that help our body function properly.
They provide energy and facilitate the growth and repair of cells.

Macronutrients such as carbohydrates, fats, proteins, and water are mandatory

intake by the body in large amounts. Micronutrients such as vitamins and minerals
11
are only needed in very little amounts. They all aid our bodies to produce enzymes,
hormones, and other substances critical to growth and development.
D. FITT PRINCIPLE
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type.
These are the key factors in designing an exercise program that will address the
current fitness level; provide means to overload the body; and trigger positive
adaptations. These variables can be modified occasionally to consistently challenge
the body to become stronger. It is important to remember that increasing the
workload should be done one variable at a time to prevent chronic injuries or
overtraining. The proposed recommendations should be observed to reduce the
likelihood of injury and encourage the adoption of an active lifestyle.

The frequency (number of sessions in a week) of an exercise program

depends on the current fitness level of a person and the type of activity performed.
It is important to provide rest days to allow the body to recover. Consequently,
beginners should exercise less frequently as compared to athletes. As the fitness
level increases, the individual can increase the number of sessions gradually.
Some individuals train twice or thrice every day. However, one should refrain from
designing his/her program (especially for beginners) this way because it leads to
burnout and possible injuries.

The intensity (difficulty level of the exercise or work demand) of an

exercise, refers to the difficulty level of the workout. It is important to set a workload
that is more challenging than what one is used to. This factor is affected by the
current fitness level and the time allotted to an exercise session. Each type of
exercise has its method of estimating intensity. Current research indicates that
exercise intensity is the most important factor in improving fitness levels.

The time or duration (duration or distance covered in an exercise

session) of an exercise session is influenced by the intensity and the type of
activity performed. An exercise that is performed at a high-intensity level cannot be
sustained for a long period time. Furthermore, a stretching program usually takes a
shorter period to complete as compared to a resistance training program.

Lastly, the type (mode of exercise or activity) of activity is influenced by the fitness
goal and the current fitness level. The program should be designed to produce the
best activity that will specifically address the fitness goal. For instance, an individual
who wants to develop his or her endurance to swim 2 kilometers should choose
swimming as his or her main activity though there are strategies to achieve this goal.
There is no single exercise for a

12
 Additional Activity

Directions: It is now time to apply what you have learned. Try to create a proposed
work plan with just the right number of sets and reps you want to target in a week.

Exercises 1stweek 2ndweek 3rdweek 4thweek

Push-up
Superman
Crunches
Side Crunches
Squats
Directions: In your notebook, give your impressions on strength training activities by
completing the statements in each box below.

STRENGTH TRAINING ACTIVITES

I can recall… I already understand I can make a connection
about… with this topic because.

LESSON 2 STRENGTH TRAINING

13
 Strengthening
Exercise

III Directions: Think of some household chores that can be done

as alternative to the exercises identified below. Write your answer in your activity
notebook.

Exercises Set Rep

Push-up
Superman
Crunches
Side Crunches
Squats

I. Directions: Answer the following questions in your activity notebook.

What It Is
1. What are the different strength training exercises? Provide the
significance of each strength training activity to the body.
2. In strength training, what is the difference between prep and set?
II. Directions: Complete the semantic map by writing words associated with the
theme given below.
14
A. Warm-up

Directions: Perform the following warm-up exercises provided in the table. Provide
the number of sets and preps you think you can perform within a minute and record
your pulse rate after the executing the three warm-up exercises.
Exercise Number of Sets and Pulse Ra
Reps

te for 1-minute
Jog-in-place
Jumping jacks
1-minute step test

B. Work-out

Directions: Below is the list of work-out exercises. Perform each work-out

exercise and fill out the table with the number of reps and sets you were able to
perform.

Exercise Spot Reflection

Push-up

Superman
Crunches
Side Crunches
Squats

15
 What’s More

Directions: Create a visual presentation or poster of the different safety tips that
we need to consider when doing strength training. Use an A4 size bond paper.
Below are the criteria for grading your output. You may pass this output after
accomplishing this module.

Criteria for grading the visual presentation or poster

CON6TENT 50% ✓ Appropriate details support main idea

✓ Accurate and detailed information
✓ Information adequately supports purpose of
visual presentation
FOCUS ✓ Topic and title are clear and easily identified
20% ✓ Main idea is clearly appropriate to topic
✓ All illustrations complement the topic
VISUAL APPEAL 20% ✓ Outstanding use of color, design, and space
✓ Original and creative design
✓ Overall design is pleasing and harmonious
MECHANICS 10% ✓ Free of grammatical errors
✓ Words are legible and pertinent to topic
Total- 100 %

Lesson 3 Development of Strength Training

Cool Down
Directions: Fact or Myth? There are various myths and fallacies surrounding
Directions: Perform the following cool-down activities with your favorite relaxing exercise and fitness. It is important that you can identify valid claims. A sound
music for 1 minute each exercise. Determine which part of your body felt the understanding of how the body responds to exercise and training is going to help
stretch and tension. Describe your experience in this activity on your notebook.
you weed out fact from fallacy. Check out the following statements and decide

Exercise Spot Reflection whether each is a fact or myth by writing F if it’s a fact and letter M if it’s a myth.
Standing Toe Touch Write the answers in your activity notebook.
Upward Log 1. It is best to exercise in the morning because it helps burn more calories.
Crunches 2. Running a kilometer and walking a kilometer will burn the same number of
Plank calories.
3. Performing 100 crunches a day will trim fat in the belly.

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 4. Free weights are better than exercise machines in increasing strength.
Performing static stretching before jumping decreases vertical jump height

RPE SCALE
Very Light Activity
1
(anything other than complete rest)
Light Activity
2-
(Feels like you can maintain for hours, easy to breathe and carry on a
3
conversation)
Moderate Activity
4-
(feel like you can exercise for long periods, able to talk and hold a short
5
conversation)
Vigorous Activity
6-
(on the verge of becoming uncomfortable, short of breath, can speak a
7
sentence)
Very Hard Activity
(difficult to maintain exercise intensity, hard to speak more than a single
word)
Max Effort
(feels impossible to continue, completely out of breath, unable to talk

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 (maxHR) during exercise, which means the maximum number of times the heart
contracts in one minute. An easy formula to determine your maximum heart rate,
based on your age, is called the Maximum Heart Rate (MaxHR).
Prediction Equation: MaxHR FORMULA = 220 - your age

However, this only gives you an estimate, as the maximum heart rate varies for
different people. The aging factor affects this formula and maxHR decreases as
one gets older. A more accurate measure of heart rate is known as the maximal
stress test (VO2, max). This test makes use of a treadmill or exercise bike.
Another accurate way to measure the heart rate is through a heart rate monitor
that uses either watch or chest strap attached with a device that measures one's
heart rate and calculates its percentage against your maxHR.
Rate of Perceived Exertion

The Rate of Perceived Exertion (RPE) can measure exercise intensity and
can be combined with the Prediction Equation. A number is assigned to coincide
with the subjective feelings of exercise exertion (from 1 to 10). Based on the given
number (RPE), there is an assigned ratio scale. The higher the number given by
the exerciser, the higher the level of exertion is. To use this text, the exerciser is
Heart Rate tasked to determine the approximate level of his/her exertion between 1 and 10.
The equivalents are as follows:
The heart rate is an indicator of the level of participation in physical activity.
The intensity of activity is measured by the percentage of the maximum heart rate

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 RPE Approximate Level of Exertion
1 10 % No Exertion
2 20% Very Very Weak
3 30% Very Weak
4 40% Weak
5 50% Moderate
6 60% Somewhat Strong
7 70 % Strong
8 80 % Very Strong
9 90 % Very very strong
10 100 % Maximal Exertion
If the student gives a number of 5, for example, he/she garners an exertion level of Exercise is an activity that stimulates the body to adapt and become
5, which means that he/she would more or less, be at his/her 50% personal maxHR. stronger. The stimulus has to be appropriate to derive health benefits. If the
This value can then be compared to the Prediction Equation, which is based on the stimulus is too light, the body will not adapt, and if it is too hard, it may cause some
student's age. A simple way of determining the maxHR is through this formula. injuries. The exercise program should be designed to fit the current health condition
of the individual and it should be interesting. The FITT Principle is a helpful guide in
220- age (for example, 20 years old) = 200 (maxHR of the student) RPE = 5 designing a personalized fitness program.
(exertion = 5, or approximately 50% heart rate)
Therefore, at the rate the student is exercising, the heart rate should be 100 bpm
(beats per minute).
200-20= 20
200 x .50 = 100

Activity 1: Try this one. Compute for the maximum heart rate of a 24-year old
athlete whose RPE is 8. Show your step-by-step computation in your activity
notebook.

You just did a computation

on heart rate. Now, it’s
time to create your own
fitness plan.

FITT PRINCIPLE

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 What I Have Learned

Activity 1. Directions: Prepare a simple fitness program by

simply selecting the set of exercises that you want. In your
work-out or strengthening activity, use the alternative
exercises that you have chosen in the previous activity or lesson.

Exercise Duration Pulse Rate

Warm-up
1
2
3
4
5
Work-out/

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 Strengthening Exercise other activities for recreation. There are contributory factors for being fit. One of
which is the fitness activity.
1
2 A fitness activity includes physical movements designed to burn fats or
3 calories. Everybody can benefit from regular physical activities, whether it be
4 moderate or vigorous activities. The greater amount of physical activity, 'longer
duration', or greater intensity' can provide additional health benefits. Some of the
5 suggested fitness activities are strength training, walking, running, and jogging.
Cool Down/ Stretching
1 What is It
2
3 Lifting weights is as important as those exercises using one’s body weight
for resistance or resistance bands. This type of exercise increases lean muscle
4 mass which is particularly important for weight loss sine lean muscles burn more
5 calories than other types of tissues. When you drop pounds, you can also lose
muscle, so it's important to do resistance training to keep that muscle mass
Activity 2. Directions: Create your fitness plan, warm-up, work-out, and cool- especially for those
down exercises. Be ready to perform them with music and record your
performance. You will be graded using the following rubrics:

RUBRICS FOR GRADING FITNESS PLAN

CONTENT  All the exercises were appropriate for strengthening

40% activity.
Execution All the exercises were executed properly.
30% Overall, they were pleasing and harmonious
Mastery All exercises were executed with full mastery and in proper
20% order
Attainability The exercises used were easy to follow and can be
10% performed by everyone
Total- 100 %

Lesson Making it Part of

4 Life

Being well and fit enables one to perform everyday duties and daily
routines from moderate-to-vigorous levels without excessive fatigue or getting tired
and become miserable at the end of the day. One should still have the strength to
perform

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