Muscular Endurance, Strength and Flexibility Activities

OBJECTIVES
At the end of the lesson, the students must be able to:
 Determine the importance of a strong muscle;
 Identify the muscles involved in the exercises;
 Observe safety precautions in the execution of the different exercises;
 Demonstrate correct technique in the exercises; and
 Execute proper exercise routine using body weight or resistance
training equipment;
 Execute correct transition of movements in yoga and Pilates;
 Justify the importance of the correct transition of the movements;
 Demonstrate proper execution of movements; and
 Appreciate the importance of meditation in performing yoga
movements.

INTRODUCTION
Welcome to Module 5. This is the last lesson for this semester.
Keep your interest as we tackle the last topic.

ACTIVITY

In this activity try to recall the exercise that you do before and
answer the questions below.
ANALYSIS

1. What are the exercises that you usually do?

______________________________________________
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2. In the exercise you mention above, what part of the body

can be improved?
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ABSTRACTION

1. core engagement
exercises

• Where can I locate core in

my body?

In common parlance, the core of

the body is broadly considered to be the
torso. Functional movements are highly
dependent on this part of the body, and
lack of core muscular development can
result in a predisposition to injury. The
major muscles of the core reside in the
area of the belly and the mid and lower
back (not the shoulders), and
peripherally include the hips, the
shoulders and the neck.
 What are the benefits of
 Core exercises improve your balance
engaging in a core exercise? and stability.

• Core exercises train the muscles in

your pelvis, lower back, hips and
abdomen to work in harmony. This leads
to better balance and stability, whether on
the playing field or in daily activities.

Core Engagement Exercises Sample

Plank Series

The plank, or planking, is an exercise that involves

your core muscles, improving your strength, balance
and endurance. The plank strengthens your spine,
your rhomboids and trapezius, and your abdominal
muscles, which naturally result in a strong posture as
they grow in strength. Developing your posture can
improve on several ailments and prevent the onset of
How to perform plank correctly?
other ones. Good posture means you're keeping your
bones aligned.

How to perform Planking correctly

1. Get into forearm plank position.
2. Ensure your elbows on the ground directly underneath your shoulders
with your feet hip-width apart.
3. Make sure your back is flat and your head and neck are in a neutral
position.
4. Drive your elbows into the floor, and squeeze your quads, glutes, and
core.
Crunches

 The crunch is a classic core exercise. It

specifically trains your abdominal muscles,
which are part of your core.
• Your core consists not only of your abs. It also
includes your oblique muscles on the sides of
your trunk, as well as the muscles in your pelvis,
lower back, and hips. Together, these muscles
help stabilize your body.
• While the crunch is a popular core move, it isn’t
safe for everyone. It can place a lot of stress on
your back and neck, and it only works your abs,
not the other muscles in your core.

How to perform crunches correctly

1. Lie down on your back. Plant your feet on the floor, hip-width apart.
Bend your knees and place your arms across your chest. Contract your
abs and inhale.
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.

2. Knee Dominant Exercises

• Whether the goal is performance
enhancement, injury prevention,
strength gains, or size gains, training
the lower body is the best way to
accomplish all of these. Knee
dominant exercises have deep
movement at the hip and knee). In
addition, we look at most knee
dominant exercises as anterior chain
dominant or quad dominant. Great way to increase lower body strength /
power, speed and vertical jump. In addition, they have numerous
progressions and regressions (weighted and bodyweight).
Knee Dominant Exercises Sample

Squats
• A squat is a strength exercise in which
the trainee lowers their hips from a
standing position and then stands back up.
During the descent of a squat, the hip and
knee joints flex while the ankle joint
dorsiflexes; conversely the hip and knee
joints extend and the ankle joint
plantarflexes when standing up.

How to perform Squats correctly

1. Stand with feet shoulder-width apart, toes pointed out.

2. Send hips back to squat down until thighs are at least parallel to floor
while keeping chest lifted.
3. Stand back up to start and repeat.

Lunges

• A lunge can refer to any position of

the human body where one leg is
positioned forward with knee bent and
foot flat on the ground while the other
leg is positioned behind.
• Lunges are a popular strength
training exercise among people
wanting to strengthen, sculpt, and
tone their bodies, while also
improving overall fitness and
enhancing athletic performance.
This resistance exercise is popular
for its ability to strengthen your back,
hips, and legs, while improving
mobility and stability.
How to perform Lunge correctly
1. Start by standing up tall.
2. Step forward with one foot until your leg reaches a 90-degree angle
3. Lift your front lunging leg to return to the starting position.

3.Lower and Upper Extremities Exercises

Upper Extremities Lower Extremities

Thigh Upper arm
Knee Forearm
Leg Hand
Ankle
Foot

Sample Exercises
HORIZONTAL PUSH AND PULL
• A horizontal pulling exercise is
any exercise that involves
moving a weight in towards your
torso horizontally from straight
out in front of you (think rows).
Specifically, the most common
examples of horizontal pulling
movements are: Bent Over
Rows. Seated Cable Rows.

• Horizontal Push this category of exercises involves moving a

weight straight out in front of you, away from the torso.
Therefore, it consists of movements in the sagittal (shoulder
flexion) and/or transverse plane (shoulder horizontal
adduction) with elbow extension (i.e. pushing).
Horizontal pushing exercise

Bench press
Low Incline Bench Press
Decline Bench Press
Flat/Incline/Decline Chest Press Machine
Flat/Incline/Decline Flyes

Horizontal pulling exercise

Bent Over Rows

Seated Cable Rows
T-Bar Rows
Chest Support Machine Rows

VERTICAL PUSH AND PULL

• Vertical pushing exercise is

any exercise that involves
moving a weight up vertically
in relation to your torso so that
it goes straight over head or at
least in that direction (think
shoulder press).
• A vertical pulling exercise is
any exercise that involves
moving a weight down
vertically in relation to your
torso so that you are pulling
down from overhead.
Vertical Pushing Exercises

Standing Overhead Shoulder Press

Seated Overhead Shoulder Press
Lateral Raises
Front Raise
High Incline Bench Press

Vertical Pulling Exercises

Pull-Ups
Chin-Ups
Lat Pull Down

4. Flexibility Exercises

 Flexibility exercises are activities that improve the ability of a joint

to maintain the movement necessary for carrying out daily tasks
and physical activity.
 Flexibility exercises, also called range-of-motion exercises or
plain old stretching, keep your muscles elastic and your joints
moving freely. Flexibility exercises should feel like “comfortable
tension.” You feel only stretching, never pain.

YOGA

Yoga is essentially a
spiritual discipline based on an
extremely subtle science,
which focuses on bringing
harmony between mind and
body. The word 'Yoga' is
derived from the Sanskrit root
'Yuj', meaning 'to join' or 'to
yoke' or 'to unite'.
 APPLICATION
Instruction: Record a video performing the following exercises in 1 minute
then indicate in the box how many repetitions did you perform.

Exercise Repetitions
Lunge
Crunches
Squats

Assessment

Check the columns which describe your performance.

Exercises E VG G NI
Crunches
Squats
Lunge
Push Up
Pull Ups

E-Excellent
VG- Very Good
G-Good
NI-Needs Improvement

GOOD JOB! WE ARE DONE WITH PE 1 !!