PE 111 Module 2 (Updated)

v
Module JMJ Marists Brothers

Notre Dame of Marbel University
2 College of Education
PHYSICAL EDUCATION DEPARTMENT
PE 111 Physical Fitness

and Self-Testing Activities
Lesson 1: Muscle and Bone-Strengthening Activities
Learning Outcomes
At the end of this lesson, the students can:

● identify the components of musculoskeletal system;
● familiarize the different types of strengthening activities;
Module
2
● point out the important considerations in developing muscle and bone fitness;
PE 111
and
● promote an active lifestyle by creating a resistance training program.
BTI: 2.5.1. Demonstrate knowledge of learning environments that motivate learners to work
PHYSICAL FITNESS AND

productively by assuming responsibility for their own learning.
SELF-TESTING
Introduction
ACTIVITIES
People who are physically active for 7 hours a week have a 40% lower risk of
dying early than those who are active for less than 30 minutes per week. You can put
yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-
intensity aerobic activity.
Muscle function is necessary to permit movement and maintain posture. Sensory

receptors in the muscles monitor the tension and length of the muscles and provide the
nervous system with crucial information about the position of the body parts. Bone
health Bone health includes bone quality that refers to the capacity of bones to
withstand a wide range of loading without breaking. Bone health also includes bone
mineral content, structure, geometry and strength.
JMJ Marists Brothers

College of Education
Activity
Module 2 PE 111 – Physical Fitness and Self-Testing Activities
Directions: Identify the muscles and bones in the body that we commonly used to
perform daily activities. Use the illustration as your guide to answer the questions below.
biologydictionary.net/muscular-system/
A. Give at least three (3) muscles involved when lifting and carrying heavy loads such as a
box.
1. ______________ 2. _______________ 3. ________________
B. Give at least three (3) muscles involved when running.
1. ______________ 2. _______________ 3. ________________
C. Give at least three (3) muscles involved when you do push-ups.
1. ______________ 2. _______________ 3. ________________
D. Give at least three (3) muscles involved when you squat.
1. ______________ 2. _______________ 3. _______________

biologydictionary.net/muscular-system/
A. Give at least three (3) bones involved when lifting and carrying heavy loads such as a
box.
1. ______________ 2. _______________ 3. ________________
B. Give at least three (3) bones involved when running.
1. ______________ 2. _______________ 3. ________________
C. Give at least three (3) bones involved when you do push-ups.
1. ______________ 2. _______________ 3. ________________
D. Give at least three (3) bones involved when you squat.
1. ______________ 2. _______________ 3. _______________
Acquisition of New Knowledge

What is Muscle and Bone-Strengthening Activity?
This kind of activity, which includes resistance training and lifting weights, causes

the body’s muscles and bones to work or hold against an applied force or weight. These

activities often involve relatively heavy objects, such as weights, which are lifted multiple
times to train various muscle and bone groups. Muscle and bone-strengthening activity
can also be done by using elastic bands or body weight for resistance (climbing a tree
or doing push-ups, for example).
Muscle-strengthening activity also has three components:
● Intensity, or how much weight or force is used relative to how much a person is
able to lift;
● Frequency, or how often a person does muscle strengthening activity; and
● Repetitions, or how many times a person lifts a weight (analogous to duration for
aerobic activity). The effects of muscle-strengthening activity are limited to the
muscles doing the work. It’s important to work all the major muscle groups of the
body: the legs, hips, back, abdomen, chest, shoulders, and arms.
How can we strengthen our muscles and bones?
Muscle-strengthening activities make muscles and bones do more work than
they are accustomed to doing. That is, they overload the muscles. Resistance training,
including weight training, is a familiar example of muscle-strengthening activity. Other
examples include working with resistance bands, doing calisthenics that use body
weight for resistance (such as push-ups, pull-ups, and sit-ups), carrying heavy loads,
and heavy gardening (such as digging or hoeing).
Muscle-strengthening activities count if they involve a moderate to high level of intensity

or effort and work the major muscle groups of the body: the legs, hips, back, chest,
abdomen, shoulders, and arms. Muscle strengthening activities for all the major muscle
groups should be done at least 2 days a week (courses.lumenlearning.com).
What factors can help the body to perform strengthening activity?

Your musculoskeletal system includes your bones, cartilage, ligaments, tendons
and connective tissues which are helpful in doing activities such as strengthening
exercises of resistance training. Your skeleton provides a framework for your muscles
and other soft tissues. Together, they support your body’s weight, maintain your posture
and help you move.
The musculoskeletal system works to help you stand, sit, walk, run and move.
Adult bodies have 206 bones and more than 600 muscles, connected by ligaments,
tendons and soft tissues.
What are the parts of the musculoskeletal system?
The parts of the musculoskeletal system are:
● Bones: Bones of all shapes and sizes support your body, protect organs and
tissues, store calcium and fat and produce blood cells. A bone’s hard outside
shell surrounds a spongy center. Bones provide structure and form for your body.
They work with muscles, tendons, ligaments and other connective tissues to help
you move.

● Cartilage: A type of connective tissue, cartilage cushions bones inside your
joints, along your spine and in your ribcage. Firm, rubbery cartilage protects
bones from rubbing against each other. You also have cartilage in your nose,
ears, pelvis and lungs.
● Joints: Bones come together to form joints. Some joints have a large range of
motion, such as the ball-and-socket shoulder joint. Other joints, like the knee,
allow bones tohttps://www.arthritis-health.com/types/joint-anatomy/what-cartilage
move back and forth but not rotate.

https://www.britannica.com/science/joint-skeleton
● Muscles: Each muscle is made of thousands of stretchy fibers. Your muscles

allow you to move, sit upright and stay still. Some muscles help you run, dance
and lift. You use others to write your name, fasten a button, talk and swallow.
● Ligaments: Made of tough collagen fibers, ligaments connect bones and help

stabilize joints.
https://www.britannica.com/science/ligament

● Tendons: Tendons connect muscles to bones. Made of fibrous tissue and
collagen, tendons are tough but not very stretchy.
https://en.wikipedia.org/wiki/Tendon
What is Muscle Strengthening Activity?
Muscle strengthening activities are exercises in which groups of muscles

work or hold against a force or some weight. Muscle strengthening activities help
build good muscle strength. When muscles do more work, it becomes stronger.
Therefore, having strong and healthy muscles enable us to perform everyday
physical tasks. With strong and capable muscles, we can rearrange the furniture
in our living room and carry heavy grocery bags from the market to our home.
During muscle strengthening activity, muscle contraction occurs. The repetitive

contractions during exercise can cause damage to the muscle fibers. Our body
repairs these muscle fibers when they get damaged. The repair happens after
exercise while muscles are at rest. New muscle fibers are produced to replace or
repair those that were damaged. The muscles in our body then start to grow
larger and stronger. This stimulation and repair process is called 3. muscle
hypertrophy. It is important to note that these muscle-strengthening activities—
short high intensity exercises—should be alternately scheduled in a week
allowing rebuilding of muscles during rest periods. Ideally, one to two days of rest
lets our muscles rest and recover.
Types of Muscle Contractions

2.Isotonic contractions are more familiar to most of us. These contractions are
literally the same as “tone or tension,” when the 2.and movement occurs.
Bending the knee, rotating the arms, and smiling are examples of isotonic
contractions.
Isometric contractions are contractions in which muscles do not shorten. They

tend to slide, but the muscle is pitted against an immovable resistance. When
you push against a wall, the elbows bend but the triceps muscles do not shorten
to straighten the elbow. Thus, the muscles contract isometrically.
Isokinetic contractions are similar to isotonic contractions but the muscles are
exposed to fixed machine with variable degrees of resistance.
Exercises like push-ups, sit-ups, squats, and lifting weights are some
examples of muscle strengthening activities that you can do if you want to have
strong and lean muscles. Remember that before you start doing these activities,
be sure to do dynamic warm-up to avoid injury.
What are the things to consider in order to achieve my desired fitness goal through
strengthening activities?
Components of Physical Training

(Principles of Exercise Training)
1. Overload – refers to the amount of exercise that is needed to improve fitness level.
Exercise must be observed in accordance to the frequency, intensity, time, and type.
FITT Principle
a. Frequency – refers to the number of exercise sessions an individual performs per

week at least 3-5 workouts. The frequency of an exercise program depends on the
current fitness level and the type of activity performed.
b. Intensity – indicates how hard or difficult the exercise can be performed. It is

important to set a workload that is more challenging than what one is used to.
c. 1.Time– refers to the duration covered of each exercise session. It is influenced by

the intensity and the type of activity performed.
d. Type– Mode of exercise or activity. The type of activity is influenced by the fitness
goal and current fitness level.
2. Progression –states that the body should experience a gradual increase in workload. If
the principle of overload asks “How hard?” then the principle of progression asks “How
soon”?

3. Specificity – states that the body will adapt specifically to the workload it experienced. It
implies that improvements in fitness level will be limited to the activities that one is
performing.
4. Principle of Individuality – 4.states that no two persons are the same and their rate of
adaptation to the same workload differs. This principle emphasizes the need to create an
exercise program that is individual-specific.
5. Reversibility – it is another way of stating the principle of disuse. If your energy systems
are not utilized, they deteriorate to a level that matches your level of activity.
What is Bone Strengthening Activity?

Bone growth is stimulated by physical stress brought about by physical
activity. As skeletal muscles contract, they pull their attachment on bones
causing physical stress. This consequently stimulates bone tissue, making it
stronger and thicker. Such bone strengthening activities can increase bone
density throughout our skeletal system. This is called bone hypertrophy.
There are several forms of muscles and bones resistance training

programs and each one creates a unique adaptation on the individual muscle
fiber. Resistance training programs are commonly classified based on the goal of
the individual. The individual can choose from strength, endurance, hypertrophy
or power program (Callo, 2016).
Strength programs – emphasizes in increasing the force production capability

of the muscle.
Endurance program – is characterized by high repetitions because it

emphasizes on the ability of muscle to resist fatigue.
Hypertrophy program – emphasizes on increasing muscle size without being

concerned with increasing strength.
Power program – trains the muscle to increase speed and explosiveness of

movement.
There are two schools of thought for developing power. In the first philosophy,
power is increased by emphasizing speed of movement against light
resistance. In the second philosophy, power can be increased by focusing on
generating forces against heavy resistance.
Table 1. Recommended Values for Training Variables in Various Resistance Training

Programs
Variable Strength Endurance Hypertrophy Power
Load 85% - 100% of 40%-60% of 1 65%-85% of 1 30%-45% or
1 Repetition RM RM 75%-95% of
Maximum 1RM

(RM)
Repetitions 1-5 12-20 6-12 1-5 or 6-12
Sets 4-6 1-3 3-5 3-6
Rest Interval 3-4 minutes less than 60 less than 60 sec 3-5 minutes
sec.
Exercise Multi-joint Single-joint Single joint at Olympic Lifts
various angles
Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling. It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also focuses on improving muscle
strength, coordination, and balance.
What are other forms of muscle and bone strengthening activities?
Muscle-strengthening
● Games such as tug of war

● Resistance exercises using body weight or resistance bands
● Rope or tree climbing 6
● Climbing on playground equipment
● Some forms of yoga
Bone-strengthening
● Hopping, skipping, jumping

● Jumping rope 5
● Running 7
● Sports that involve jumping or rapid changes in direction
How do muscle and bone strengthening vary across the life course?
Journal of Frailty, Sarcopenia and Falls 3(2): 74-84Muscle and bone

strengthening and balance activities for general health benefits in adults and older
adults 29 Opportunities for promotion of and enactment of strength and balance
activities may be beneficial at the following specific times in life:
∙ ages 18 to 24 years to maximise bone and muscle mass gains;

∙ ages 40 to 50 years to maintain strength and slow the natural decline; and
∙ over 65 years to preserve balance and strength and maintain independence.
It also highlights specific transition points/events in life as being optimal times to

instigate strength and balance exercises in order to improve future health outcomes:
pregnancy, menopause, onset of/on diagnosis of disease, retirement, on becoming a
carer or following hospitalization.

What are some precautions to keep in mind when you’re doing strengthening
activities, like weight training or exercising with resistance tubes or bands?
If you haven’t done many strengthening activities before:
● Be sure you know how to use exercise equipment properly and safely before you
begin. Have a qualified exercise professional show you the correct techniques
and don’t be afraid to ask questions if you’re not sure of anything.
● Increase the amount of effort slowly so your muscles have a chance to adapt
before moving onto anything more difficult. Only do exercises every second day
so your muscles have time to recover.
● To avoid injury, use controlled movements and correct lifting techniques. Ask a
qualified exercise professional if you’re not sure.
● If you’re lifting a heavy weight, have someone with you who can help.
● If you are someone who has balance or coordination difficulties do activities
sitting down. For activities where you have to stand, hold onto a chair for support.
● If you can’t get up by yourself, don’t do activities on the floor. Only do floor
exercises when someone is around to help you.
● If you feel tired during an activity, take a break.
● If you have high blood pressure:
● Don’t do strengthening activities that involve exerting force above your head.
● Don’t lie on a bench with your head lower than the rest of your body.
● Don’t lift extremely heavy weights.
© 2017 Province of British Columbia
Research has shown that doing aerobics, or a mix of aerobic and muscle-
strengthening activities, for 90-300 minutes a week (13-43 minutes per day) can
improve your mental health.
Application
Direction: Create your personal muscle and bone-strengthening program using the
matrix below. Give at least 5 exercises. Please specify if your program is for strength,
endurance, hypertrophy, power.
Example:
Type of Program: Endurance

Frequency : 4-5 times a week
Exercise: Dumbbell raises

Load: 10 lbs.
Repetitions: 10-12
Sets: 2-3

Rest interval: 60 seconds/set
Exercise Load Repetitions Sets Rest Interval
Assessment
Answer the following questions:
1. What types of physical activities are effective in developing muscle and bone
strength?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. How should a person develop his or her muscles and bones to achieve a
physically fit body?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
3. What types of physical activities are effective in developing muscle and bone
strength?
________________________________________________________________
________________________________________________________________
________________________________________________________________
4. What are the specific health benefits of muscle and bone strengthening activities
across life stages of an individual?
________________________________________________________________
________________________________________________________________
________________________________________________________________


Lesson 2: Home Workout Program
Learning Outcomes

● familiarize briefly the mechanics of home exercises;
● execute properly the different home workout exercises; and
● promote an active lifestyle and precautions by applying the mechanics of home
exercise routine to daily physical activities.
Introduction
With social distancing guidelines still in effect and most gyms and fitness centers
closed around the country, there continues to be a massive shift in the way people
approach keeping fit. Though the transition to fully working out at home brings with it a

unique set of challenges to overcome, achieving gym-level results shouldn't have to be
one of them.
Starting a fitness program may be one of the best things you can do for your
health. Physical activity can reduce your risk of chronic disease, improve your balance
and coordination, help you lose weight — and even improve your sleep habits and self-
esteem. And there's more good news. You can start a fitness program in your home
Activity
Directions: Classify the exercises according to its specification using the matrix given
below.
Abs Exercises Chest Exercises Arm Exercises Leg Exercises Shoulder and
Back Exercises
Note: Some exercise can be applicable to other parts of the body.

Russian Twist Wide arm push ups Side hop
Abdominal Crunch Triceps dips Side-lying leg lift
Mountain Climber Wide Staggered push ups Backward lunge
Leg raises Hindu push ups Donkey kicks
Heel touch Alternating hooks Arm raises
Plank Push –up & Rotation Rhomboid Pulls
Push ups Leg barbell curl Knee push-ups
Incline Push ups Squats Side arm raise

Home Workouts provides daily workout routines for all your main muscle
groups and body needs. In just a few minutes a day, you can build muscles and
keep fitness at home without having to go to the gym. No equipment or coach
needed, all exercises can be performed with just your body weight.
How can Home Workout Program be effective?
At-home workout programs can be just as effective as gym workouts and

you don't even need a room full of expensive equipment to use them. Providing
you are prepared to put a little time and effort into your workout at home, it can
be just as effective as a gym workout. It all depends on the individual, some
people prefer to see others working out to find motivation and know that if they
did not make the effort to go to the gym, then they would not bother carrying out
any exercise at home. However, for others, the prospect of going into a gym is
daunting and therefore exercising in the comfort of their own home is much more
appealing.
Sample Beginners Home Workout
Bridge
Activate your core and posterior chain (a fancy term for the
backside of your body) with a bridge. This is a great exercise
to use as a warmup.
Directions:
1. Lie on your back with your knees bent, feet flat on the
floor, and your arms extended by your sides.
2. Pushing through your feet and bracing your core, raise your bottom off the
ground until your hips are fully extended, squeezing your glutes at the top.

3. Slowly return to the starting position and repeat.
Chair squat
Squat to strengthen your legs and core, which will

make everyday movements easier. Starting with a chair
underneath you will help you master proper form.
Directions:
1. Stand in front of the chair with your feet

shoulder-width apart, toes pointed slightly out.
2. Hinging at your hips and bending your knees,
lower back and down until your bottom touches the chair, allowing your arms to
extend out in front of you.
3. Push up through your heels and return to the starting position.
Knee pushup/ Modified pushup
A beginner-style pushup, this move will help you build

strength before attempting a standard pushup.
Directions:
1. Get into a high plank position from your knees.

2. Maintaining a straight line from your head to your
knees, bend your elbows to lower yourself down to
the ground. Keep your elbows at a 45-degree
angle.
3. Push back up to start.
Stationary lunge
Hit your quads, hamstrings, and glutes with a

stationary lunge.
Directions:
1. Split your stance with your right leg in

front. Your right foot should be flat on the
ground, and your left foot should be up on
its toes.

2. Bend your knees and lunge, stopping when your right thigh is parallel to the
ground.
3. Push up through your right foot to return to the starting position. Repeat for
desired number of reps, then switch legs.
Plank to Downward Dog
This move will test your upper body, especially your

shoulders. Who says you need weights for a shoulder
workout?
Directions:
1. Get into a high plank position, with your hands

stacked underneath your shoulders and your
feet close together.
2. Keeping your core engaged and your hands
and feet stationary, pike your hips up and back
into the Downward Dog pose. Your body
should form a triangle with the ground. Keep your neck neutral. Your gaze should
be directed toward your feet.
3. Hold here for a second, then return to the plank. Repeat.
Straight-leg donkey kick
Build those glutes with donkey kicks.

Directions:
1. Get on all fours, with your hands aligned

with your shoulders and your knees
aligned with your hips.
2. Keeping your back straight, push your
right foot out to the imaginary wall behind
you while keeping your leg straight.
3. Your foot should remain flexed (toes
pointing down to the floor) throughout. Take
care to keep your hips square to the ground.
Squeeze your buttocks at the top.
4. Return to the starting position. Repeat for the
desired number of reps. Repeat on the other
leg.

Bird Dog
A full-body move that requires balance and stability, the Bird Dog pose is easily scalable
to your ability level. Start with this version if you’re a beginner.
Directions:
1. Get on all fours, ensuring your hands are directly underneath your shoulders and
your knees are underneath your hips.
2. Keeping your neck neutral, simultaneously extend your left arm and right leg,
keeping your hips square to the ground. Pause here for 2 seconds.
3. Return to the start position. Repeat with your right arm and left leg.
Forearm plank
A full-body exercise that requires strength and balance,

planks put the core into overdrive.
Directions:
1. Assume a plank position on your forearms. Your

body should form a straight line from head to
feet.
2. Ensure your lower back and hips don’t sag. Hold
the position for 30 seconds to 1 minute.
Side-lying hip abduction
You may not think about strengthening your hip

muscles until they start to bother you, but please
reconsider!
This is especially the case if you sit all day.

Counteracting that with hip-targeting movements
will be very beneficial.
Directions:
1. Lie on your left side, with your left leg

straight, right leg straight, and right foot resting on the ground.
2. Lift your right leg up, maintaining the position of your body. Make sure your hips
don’t open up.
3. Return to the start position. Repeat for the desired number of reps, then do the
other side.

Bicycle crunch
Although you’ll work your core with almost all of these

strength exercises, a targeted ab move doesn’t hurt.
Directions:
1. Lie on your back and bring your legs to a

tabletop position. Bend your elbows, and put
your hands behind your head.
2. Crunch up and bring your right elbow to your
left knee, straightening your right leg.
3. Release the crunch slightly. Bend your right leg and straighten your left leg, then
bring your left elbow to your right knee.
4. Repeat for the desired number of reps.
Application
Activity 1: Fitness Program (30-day workout challenge)
Directions:
1. Download the Home Workout at Google App Store [:
https://play.google.com/store/apps/details?
id=homeworkout.homeworkouts.noequipment&hl=en] or at https://darebee.com/
for your daily Physical Activities.
2. Record your performance and promote it using your YouTube channel.
3. Record your track on your Physical Activity Log.
PHYSICAL FITNESS LOG
Name: ____________________________________Class Schedule: _____________
Day 1 Day 2 Day 3 Day 4 Day 4 Day 6 Day 7
Ex.

Jumping
Jacks
Incline
Push-ups
Knee Push
ups
Push-ups
Wide Arm
Push ups
Cobra
Stretch
Chest
Stretch
Teacher’s Teacher’s Teacher’s Teacher’s Teacher’s Teacher’s Teacher’s

Code Here Code Here Code Here Code Here Code Here Code Here Code Here

Rubric:
PERFORMANCE LEVEL
Criteria 5 4 3 2 1 Rate
Excellent Very Satisfactory Satisfactory Needs Poor
Improvement
Mastery of Showed high level of Almost showed mastery Showed average Showed little Performed poorly the
the Routines mastery of the routines of the routines but mastery of the master of the routines.
some errors were routines. routines.

evident.
Proper Showed exemplary Executed the routines Executed the Executed the Executed the routines
Execution performance almost accurately but routines with routines with little incorrectly.
some errors were average accuracy.
evident. accuracy.
Good Form Showed very high level Showed high level of Showed average Showed a very little Failed to show balance
of balance and poise in balance and poise in of balance and of balance and and poise in
performing the performing the routines. poise in poise in performing performing the
routines. performing the the routines. routines.
routines.
Enthusiasm Show very high interest Show high interest in Show average Show little interest Failed to perform the
in executing the executing the routines. interest in in executing the routines
routines. executing the routines. enthusiastically.
routines.
Total
Average


Lesson 3: HIIT Program

Learning Outcomes
● point out the benefits and precautions of the different HIIT workouts;
● participate actively in a total body home workout exercises by incorporating HIIT
to your daily workout.
Introduction
While most people know that physical activity is healthy, it’s estimated that about
30% of people worldwide don’t get enough. Unless you have a physically demanding
job, a dedicated fitness routine is likely your best bet for getting active. Unfortunately,
many people feel that they don’t have enough time to exercise If this sounds like you,
maybe it’s time to try high-intensity interval training (HIIT).
Those who are physically active tend to live longer, healthier lives. Research
shows that moderate physical activity – such as 30 minutes a day of brisk walking –
significantly contributes to longevity. Even a person with risk factors like high blood
pressure, diabetes or even a smoking habit can gain real benefits from incorporating
regular physical activity into their daily life. As many dieters have found, exercise can
help you stay on a diet and lose weight. What’s more – regular exercise can help lower
blood pressure, control blood sugar, improve cholesterol levels and build stronger,
denser bones. HIIT is a broad term for workouts that involve short periods of intense
exercise alternated with recovery periods.
Activity
Directions: Open the link https://darebee.com/programs/30-days-of-hiit.html?

showall=&start=1 explore and list five things you’ve observed from the website.

1. _____________________________________________
2. _____________________________________________
3. _____________________________________________
4. _____________________________________________
5. _____________________________________________
HIIT PROGRAM
High Intensity Interval Training (HIIT) involves you doing intervals of

exercise that range from between 10 seconds and eight minutes in duration, with you
working at around 80-90% of your maximum heart rate for that period of time. If you
don’t have a heart rate monitor (and not many of us do), then you can use a mental
scale of 1-10 to measure your effort level instead, with one being sat on the sofa
relaxing and 10 feeling like you can’t do any more. For an effective HIIT session, you’ll
need to aim for an effort level of around nine out of 10. By the time the interval is
ending you should feel like you couldn’t have continued any longer at that pace.
You’ll lose weight, build muscle, and boost your metabolism. Plus, there’s a post-
workout bonus: Your body will burn calories for about 2 hours after you exercise.
Intensity Level: High

You’ll work harder than you do when you do a typical cardio workout. But you’ll
do it in spurts of 30 seconds to 3 minutes. Then you’ll have a chance to recover
for about the same amount of time or longer.
HIIT vs. Traditional cardio workouts

People spend hours and hours each week engaged in low-intensity cardio
activities such as riding a stationary bike, jogging on a treadmill, or using an elliptical
machine. Although they’re actively burning calories, many people find they’re unable to
lose significant weight. This is because the body eventually reaches a “steady state.” It
adjusts to the workload and tries hard to conserve energy (calories).
What are the benefits of HIIT?

HIIT training has been shown to improve:
• Effective weight loss

• Fast, flexible, and fun
• Lose fat, not muscle
• Improved heart health
• Mitochondrial growth
What are the Safety Concerns with HIIT Training?
Persons who have been living rather sedentary lifestyles or periods of physical
inactivity may have an increased coronary disease risk to high intensity exercise. Family
history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal
cholesterol levels and obesity will increase this risk. Medical clearance from a physician
may be an appropriate safety measure for anyone with these conditions before staring
HIIT or any exercise training. Prior to beginning HIIT training a person is encouraged to
establish a foundational level of fitness. This foundation is sometimes referred to as a
“base fitness level”. A base fitness level is consistent aerobic training (3 to 5 times a
week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that
produces muscular adaptations, which improve oxygen transport to the muscles.
Establishing appropriate exercise form and muscle strength are important before
engaging in regular HIIT to reduce the risk of musculoskeletal injury. Regardless of age,
gender and fitness level, one of the keys to safe participation of HIIT training is for all
people to modify the intensity of the work interval to a preferred challenging level. Safety
in participation should always be primary priority, and people should focus more on
finding their own optimal training intensities as opposed to keeping up with other
persons.
The First Step
Before you begin an exercise program, take a fitness test, or substantially

increase your level of activity, make sure to answer the following questions. This
physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to
begin an exercise routine or program.
• Has your doctor ever said that you have a heart
condition or that you should participate in physical
activity only as recommended by a doctor?
• Do you feel pain in your chest during physical activity?
• In the past month, have you had chest pain when you
were not doing physical activity?
• Do you lose your balance from dizziness? Do you ever
lose consciousness?
• Do you have a bone or joint problem that could be
made worse by a change in your physical activity?
• Is your doctor currently prescribing drugs for your
blood pressure or a heart condition?
• Do you know of any reason you should not participate

in physical activity?
What are the Types of HIIT Workouts?
Beginner: Timmons Method
Developed by a team at Loughborough University, this one’s entry-level. Do 20 seconds of all-

out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete
rest. Repeat three times, and you’re done.
Intermediate: 10-20
Also known as “reverse Tabata”, this doubles the rest and reduces the work intervals to shift the
focus to anaerobic fitness. Use it if you’re aiming for power production, or if you don’t have the
fitness for an all-out Tabata (explained below). Warm up for ten minutes, then do six to eight
rounds.
Advanced: 10-20-30
Now things get complicated. In this plan, you’ll do five “blocks” of work, made up of 30 seconds
at 30% intensity, 20 seconds at 60% and ten seconds all-out. Result? Lots of volume, at
manageable intensity.
Nasty: Tabata
The most famous HIIT protocol is ideal for increasing VO2 max – as long as you do it right.
Twenty seconds of all-out work, followed by ten seconds of rest, repeated eight times, improved
endurance by as much as 30 minutes of steady-state cardio in a Queen’s University study. The
key is keeping intensity high – if you can talk during the session, you’re getting it wrong.
What are some examples of an all-out exercise bike HIIT workout?

There’s a reason lots of studies use exercise bikes: going all-out on the pedals isn’t too
technical, injury risk is low and you can ruin yourself. For “supramaximal” efforts, which
stimulate every available muscle fiber, the bike is the perfect choice.
When looking to improve the fitness levels of Premier League footballers in pre-season,
strength and conditioning coaches at the country’s top clubs have a particular favorite in the
Tabata protocol. It’s used up to four times a week and typically performed on an exercise bike.
You can reap the same rewards by following the plan: 20 seconds sprint cycle; ten seconds rest
or slower cycle; repeat for eight rounds.
Battle Ropes HIIT Workout for an All-Day Burn

In a College of New Jersey study, battle ropes beat 13 other exercises (including
burpees) for energy expenditure and produced the highest average heart rate. The protocol: 15
seconds of single-arm waves, 15 seconds of double-arm waves, 60 seconds’ rest, repeated
eight times.

Burpee HIIT Workout to Improve Endurance
In the same New Jersey study, burpees beat four other bodyweight moves and every
free weights exercise for VO2 response. If you’re short on time and space, use the Wingate
protocol: 30 seconds all-out, then four minutes of rest, done four to six times.
Sprint Workout to Increase Power

“Production training” workouts improve your ability to work at maximum effort with short
rest. They are ultra-short, super-hard exercise intervals combined with long rests for a workout
that’ll improve your power. Use them when you’re chasing a 500m row PB or preparing for a
boxing bout (https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-
because-they-re-easy-to-get-wrong).
Application
Activity 1: HIIT IT!
Mechanics:
1. Look for this video on YouTube.com No Equipment INTENSE FULL BODY CRUSHER
- HIIT WORKOUT I no repeat I stronger together or type this link
https://www.youtube.com/watch?v=-YpRYNREDV8 to watch the sample HIIT video for
you to follow.
2. Familiarize and perform the routine as what it is on the video and record your
performance.
3. Upload your video to your YouTube channel.
4. Copy the embed code of your video and submit/post it in the Schoology folder for
grading.
Rubric:
PERFORMANCE LEVEL
Improvement
evident.
evident. accuracy.
routines.

routines.
Total
Average

PE 111 Health and Self-Testing Activities
Lesson 4: Circuit Training
Learning Outcomes
● discuss the different forms of circuit trainings
● design a total body workout by making a fitness circuit station; and
● initiate a healthy and active lifestyle by posting a discussion on social media.

Introduction
Let’s face it, doing the same workout or using the same machines every time
you go to the gym can be boring. When we’re bored, we’re less likely to stay motivated
enough to stick to a workout program. That’s where this sports training method really
comes into its own. You only repeat each exercise for a limited amount of time before
moving on to the next one. The exercises included can also be varied each session to
maintain everyone’s interest.
It’s Suitable for People of All Abilities. Whether you want to boost your fitness level, lose
weight, or ensure that you’re in peak condition so that you can take home more medals
from your next sporting event, this type of training could work for you. Some gyms run
beginners, intermediate and advanced level classes and, if you are designing your own
circuits, you only need to include exercises that you feel confident about doing.
Activity
Circus Act. Directions: Circus Act is a circuit training activity that will give you an
opportunity to practice non-traditional skills.
Equipment: Cards, cones, hula hoops, stacking cup set, scarves, balance boards,
bean bags, mat.
Key Safety & Management Tip(s): 1. Create circuit training cards for the stations.

Circuit training was introduced as an intentional as an intentional form of exercise

in 1953 by R.E. Morgan and G.T. Anderson at G.T. Anderson at the University of Leeds
in England. Morgan and Anderson original circuits had 9-12 stations, focusing primarily
on aerobic endurance. Circuit training has since evolved into a complex and dynamic
activity that uses a variety of aerobic, anaerobic, resistance and flexibility exercise to
improve cardiorespiratory endurance, muscular strength, muscular endurance, flexibility
and overall body composition
Circuit training is an organized exercise training model that employs a wide

variety of functional, locomotor, and motor movements into one traditionally, fast-paced
workout. It is a versatile tool that gives participants the freedom to combine aerobic,
anaerobic, resistance and flexibility exercise to meet individual or group needs.
Circuit training can improve the components of fitness as well as strengthen the
aerobic and anaerobic systems. Through bouts of exercise and low intensity (or rest)
intervals, people are able to exercise for longer periods of time and improve fitness
levels. This combination of exercise and low intensity/ rest is an integral concept within
circuit training known as the exercise-to-rest ratio. Circuit training allows people to
exercise for longer periods of time with shorter rest breaks due to two factors:
(1) a cardiorespiratory system that transports oxygen and carbon dioxide more
efficiently throughout the body, and
(2) the muscles’ ability to store adequate amounts of energy.
Circuit training is one of the most popular modes of exercise; it offers variety,
promotes social interactions, and allows participants to exercise at individual intensity
levels. Due to these factors, people are exercising more in circuit training programs and
are experiencing positive health and fitness benefits and sustained participation. With
this in mind, teachers can use circuit training as a tool to deliver intentional fitness and
help students become more active. Here are some reasons why circuit training works:
● Circuit training is fun, motivating and different. It can incorporate:

-Exercise variety
-Music
-Sports skills
-An obstacle course
-Themes: Holidays, Reality TV, and Game show
● Circuit training can be individualized:

-It provides opportunities for differentiated instruction to meet students at
their ability level.
-It allows students to exercise at their intensity level while exercising with
others.
● Circuit training incorporates the exercise of several parts of the body

within one comprehensive workout.
● Circuit Training is challenging Students can exercise and see

personal improvements that are relevant to them.
-Students can wear pedometers to track their steps and, at the conclusion
of the circuit, determine who achieved the most steps.
-Students can work in small groups or teams to compete during circuits.
● Circuit training can be customized based on program variables or for

desired student outcomes with:
-Body weight exercises
-Fitness components
-Cognitive fitness activities
-Fitness measurements
-Sports skills
-Fun and creative circuits
Health Screening Checks
It is advisable to check with a doctor and seek them prior to commencing any
physical activity if you:
● Have high blood pressure or heart disease, or cardiovascular or

respiratory problems.
● Have suffered from chest pains. Especially if they are associated with light
activity requiring minimal effort.
● Are prone to headaches, fainting or dizziness.
● Are pregnant or have recently been pregnant.
● Have, or are recovering from, a joint problem or injury which may be
aggravated by physical activity.
● Are taking medication or have any other medical condition.
● Have recently been ill
● Are unused to exercise and over 35 years of age.
Sample At-Home Circuit Training Workout (20 sec. rest each)
1. 15 reps of push-ups
2. 15 reps of burpees
3. 1-minute plank
4. 20 jump lunges
5. 15 reps of dolphin push-ups

6. 20 reps of frog squats
7. 15 triceps dips
8. 1-minute wall sit
Read more through this link: https://www.anytimefitness.com/ccc/workouts/no-equipment-

necessary-the-at-home-circuit-workout-you-can-do-anywhere/
Application
Activity 1: Daily Activity
Directions: Incorporate circuit training to your daily workout by creating your own
Fitness Circuit Station.
Rubric:
PERFORMANCE LEVEL
Improvement
evident.
evident. accuracy.
routines.
routines.
Total
Average
Activity 2: Facebook Frame
Directions: The class must create a “border” and an essay about the significance of
working out.
Performance Indicator 5 9 12 15 RATE
Effort and Perseverance Piece is incomplete. Minimal effort. Work is Piece is complete with Piece is complete with
Little to no self- somewhat careless good effort. Student substantial evidence of

responsibility in terms and/or student had to has met all effort beyond that
of completing task be consistently requirements and has which was required.
reprimanded to worked diligently each Student has worked
resume work. day. diligently each day.
Display/Creativity Piece is sloppily. Minimal effort. Piece is Piece is complete with Piece is complete with
carelessly presented good effort at substantial effort
with little effort at presentation of piece beyond that required.
rendering a clear clean carefully rendered. Extra effort in
image. Student has met all rendering a clean clear
requirements. composition suitable
for display.
Variety of materials Very minimal Less than four different At least 4-6 different At least 4-6 different
understanding of types of materials are types of materials are items are apparent in
variety or purpose of utilized or four are apparent, but the artist the assemblage.
variety is utilized but with add needed to be more Thought has been
demonstrated. nothing to the piece's considerate of final given as to what
success. unity. materials, how many
materials, etc. will
make this piece
successful. Choices and
decision making is
thoughtful in regard to
final success of piece.
Message and Purpose Only minimal The message and/or The message and/or A definite message is
understanding of purpose is apparent purpose can be apparent. The purpose
message and/or but not readily discerned with careful of the piece is readily
purpose is apparent and requires observation. apparent. An efficient/
demonstrated by the thought and sophisticated means is
artist. observation. The employed to make
viewer is unsure if this message AND purpose
is the correct
conclusion.

Lesson 5: Tabata Training
Learning Outcomes

● enumerate the different types of exercise;
● participate actively in a total body home workout exercises in a regular basis
through a virtual application; and
● promote an active lifestyle and precautions to family members and friends by
encouraging them to join in the suggested activities.
Introduction
There are countless workout styles you've probably heard about over the years, and
all of them are meant to help you reach your fitness goals. You may want to increase
strength, lose weight, improve flexibility or build muscle. Whatever yours goals are, most
exercise programs can help you reach them, as long as you stick to the plan. If you're
looking for a new program to add to your routine, you may want to give Tabata try.

Activity
Directions: Group the class into 4. Each team will roll the dice, then perform the
action or answer the question where it landed.
RED= LOCOMOTOR (spin the wheel for number of repetitions)

ORANGE= NONLOCOMOTOR (spin the wheel for number of repetitions)
YELLOW= QUESTION
GREEN= FREE PASS
https://wheeldecide.com/
https://freeonlinedice.com/
1 2 3 4 5 6 7
14 13 12 11 10 9 8
15 16 17 18 19 20 21
28 27 26 25 24 23 22
29 30 31 32 33 34 35
42 41 40 39 38 37 36
The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of
researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group
trained at a moderate intensity level while the second group trained at a high-intensity level. The
moderate intensity group worked out five days a week for a total of six weeks; each workout
lasted one hour. The high-intensity group worked out four days a week for six weeks; each
workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or
no results for their anaerobic system (muscle). Group 2 showed much more increase in their
aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic
systems.

Tabata vs. HIIT
HIIT covers all types of interval training that involve a period of work followed by a period
of rest. The work period can be a set time or number of repetitions. During the active phase, you
exert yourself as hard as you can, even to the point of fatigue.
The times can vary, but usually, each interval lasts 2 to 3 minutes and the entire workout
lasts 20 to 40 minutes. HIIT workouts can use bodyweight exercises, a stationary bike, or a
treadmill. You can use equipment such as a kettlebell, a jump rope, or dumbbells.
Developed by Dr. Izumi Tabata in 1996, Tabata is a type of HIIT that’s more specific in
its interval timing and has shorter recovery periods. Generallyp, you do Tabata at a higher
intensity than a traditional HIIT workout.
Each Tabata round lasts 4 minutes and involves eight intervals of 20 seconds of intense
exercise followed by 10 seconds of rest. Usually, you do a Tabata workout for 20 minutes, but
you can opt to do one or a few exercises for a shorter session.
The Tabata Program
Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the
longest four minutes you've ever endured. The structure of the program is as follows:
● Work out hard for 20 seconds

● Rest for 10 seconds
● Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set.
You'll complete eight sets of each exercise.
You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any
other exercise that works your large muscle groups. Kettlebell exercises work great, too.
An example of a Tabata workout looks like this:
1. Push-ups (4 minutes)
2. Bodyweight Squats (4 minutes)
3. Burpees (4 minutes)
4. Mountain Climbers (4 minutes)
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and
then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest
for one minute.
Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you
finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the
workout with mountain climbers.

Tabata is great to get a quick workout in if you're short on time, you need to switch up your
routine, or you want improve endurance and speed. Incorporate this type of workout into your
fitness routine and produce results.
Sample workouts
Below are a few sample workouts. Always start with a warmup and finish with a cooldown.
Lengthen the recovery time if you become too exhausted, and make sure you stay hydrated. If
you’re a beginner, start with a few of the exercises before building up to the full routine.
Traditional HIIT workout
Repeat this circuit four times. Rest for 1 minute between each round.
A sample HIIT workout can include:
● squat thrusts (45 seconds)

● mountain climbers (45 reps)
● Russian twists (20 each side)
● jumping jacks (60 reps)
● high knees (30 each side)
Traditional Tabata workout
For each exercise, do eight rounds of 20 seconds of exercise followed by 10 seconds of rest.
A sample Tabata workout can include:
● burpees
● squats
● mountain climbers
● pushups
● crunches
● reverse lunges
Read more using this link: https://www.healthline.com/health/exercise-fitness/tabata-vs-

hiit#sample-workouts.

Application
Mechanics:
1. Look for this video on YouTube.com https://www.youtube.com/watch?

v=aUYRVSNz_VY to watch the sample Tabata video for you to follow.
2. Familiarize and perform the routine as what it is on the video and record your
performance.
3. Upload your video to your YouTube channel.
4. Copy the embed code of your video and submit/post it in the Schoology folder for
grading.
Rubric:
PERFORMANCE LEVEL
Improvement
evident.
evident. accuracy.
routines.
routines.
Total
Average

Lesson 6: Free Weight Exercises
Learning Outcomes

● classify correctly free weight exercises.
● Point out the different considerations in performing free weights exercises; and
● promote an active lifestyle with ease and enjoyment by performing the suggested
free weights exercises together with family members and friends.
Introduction

The exercise will never hurt you only improper form causes injury. Master the
essentials of proper weight training and be safe while performing the squat, lunge, leg
press, lat pull down, reverse fly, bench press, chest fly, shoulder press, shoulder raise,
biceps curl, triceps extension, plank, and more! With over 350 full-colour, step-by-step
photos, weight training without injury’s unique, revolutionary approach teaches right
from wrong at every step with meticulous attention to detail.
The human body is a highly adaptive machine. It can quickly adjust to routine
stresses. Therefore, intensity and variety are vital components of any strength training
routine. Intensity is more important than a specific number of repetitions or sets of
repetitions.
Activity
Directions: Classify the following exercises according to its muscle contraction and
concentration. Choose the letter of your answer.
A. Back B. Biceps C. Calf D. Chest
E. Forearms F. Legs G. Shoulder H. Triceps
1. Deadlift 11. Dumbbell Jump
2. Dumbbell Shrugs 12. Seated dumbbell Raises
3. Bent Over Row 13. Bench Press
4. Superman 14. Inclined bench press
5. Barbell Curls 15. Dumbbell Flys
6. Reverse Curls 16. Dumbbell Pullovers
7. Dumbbell Curls 17. Parallel Bar Dips
8. Seated dumbbell hammer grip 18. Dumbbell Press

curls
19. Wrist curls
9. Toe Raises
20. Dumbbell Wrist Curls
10. Barbell Raises
21. Standing Wrist Curls

22. Squats 27. Seated front presses
23. Angled Leg Presses 28. Upright rows
24. Leg extensions 29. Dumbbell Rear Deltoid Raises
25. Dumbbell Lunges 30. Arnold Press
26. Back presses
What is a Free Weight Training?

Free Weight training is a type of strength training that uses weights for
resistance. By creating a stress to the muscles performed with free weights (e.g.
barbells and dumbbells) or by using weight machines, these exercises will enable
muscles to be activated and get stronger.
Effective weight training depends on proper technique. You might learn weight
training techniques by watching friends or others in the gym but sometimes what you
see may not be safe or truly effective. Incorrect weight training technique can lead to
sprains, strains, fractures or other painful injuries that hamper your weight training
efforts.
Always start with a lighter weight. This is crucial to enable you to work on form
and technique first, rather than an immediate work out using brute strength. When you
have learnt to lift correctly, you also reduce your chances of strain and injury.
Also if there are any aspects that you are unsure, and research via reading and
watching videos did not manage to clarify your doubts, always seek the help of fitness
professionals to teach you the right techniques and to come up with an appropriate
fitness program. Your personal weight training program not only includes your goals, it
also takes into consideration any existing medical conditions and physical limitations
you may have.
Never skip a warm-up
It’s tempting to go straight from the locker room to the bench press, but you’ll be
able to lift more if you warm up your muscles with five minutes of aerobic

exercise. Also, go easy on your first set of each strength-training exercise. These
warm-up effects can have the following positive impacts on performance:
• Faster muscle contraction and relaxation of both agonist and antagonist

muscles.
• Improvements in the rate of force development and reaction time
• Improvements in muscle strength and power
• Lowered viscous resistance in muscles
• Improved oxygen delivery due to the Bohr Effect, whereby higher temperatures
facilitate
• Oxygen release from haemoglobin and myoglobin
• Increased blood flow to active muscles
• Enhanced metabolic reactions
Technique Fundamentals
There are several commonalities amongst resistance training exercise

techniques. Most free weight and machine exercises involve some sort of handgrip
on a bar, dumbbell, or handle, and all exercises proceed from an optimal body or limb
position, movement range and speed, and method of
breathing. Additionally, some exercises may also warrant
the use of a weight belt and certain procedures for lifting
a bar off the floor
Handgrips Resistance training involves two

main types of handgrips:
(a) the pronated grip, with palms down and
knuckles up as you face the bar, also called the overhand
grip; and
(b) the supinated grip, with palms up and
knuckles down as you face the bar, also called the
underhand grip.
A neutral grip is the position where the palms
face each other—as in a handshake. Neutral grips often
apply to dumbbells and some specially designed angled bars. Two less common
grips are the alternated grip, in which one hand is in a pronated grip and the other is
in a supinated grip, and the hook grip, which is similar to the pronated grip except
that the thumb is positioned under the index and middle fingers. The hook grip is
typically used for performing exercises that require a stronger grasp on the bar due to
the higher resistance (e.g., snatch). Note that the thumb is wrapped around the bar in
all of the grips shown; this position is called a closed grip. When the thumb does not
wrap around the bar, the grip is open, or considered a false grip. Establishing the
proper grip in an exercise involves placing the hands at the correct distance from
each other.

Grip Width The three main handgrip widths are common, wide, and narrow.
For most exercises, the hands are placed at approximately shoulder-width. Hand
positioning for all exercises should result in a balanced, even bar.
Stable Body and Limb Positioning
Whether an exercise requires lifting a barbell or dumbbell from the floor, or

pushing and pulling while on a machine, establishing a stable position is critical. A
stable position enables the athlete to maintain proper body alignment during an
exercise, which in turn places the appropriate stress on the target muscles. Exercises
performed while standing typically require that foot position be slightly wider than hip-
width with the heels and balls of the feet in contact with the floor. Establishing a
stable position in, or on, machines sometimes requires adjusting the seat or movable
resistance arm, fastening belts snugly, or correctly placing movable pads. Seated, or
supine, exercises performed on a bench require a specific posture. The athlete
should position the body to achieve a five-point body contact position:
1. Head in neutral position on bench or back pad

2. Shoulders and upper back set evenly on bench or back pad
3. Buttocks on bench or seat
4. Right foot flat on floor
5. Left foot flat on floor
Cam-, pulley-, or lever-based exercise machines that have an axis of rotation

require specific positioning of the resistance and the athlete’s arms and/or legs for
reasons of safety and optimal execution posture.
Spotting
A spotter is someone who assists in the execution of an exercise to help protect

the athlete from injury. Spotting resistance exercises is a skill. As a skill, spotting
requires instruction and practice. A spotter may also serve to motivate the athlete and
help in partner assisted repetitions. However, the spotter’s primary responsibility is
the safety of the athlete.
Application

Activity 1: Free Weights Exercises
Directions: Modify an equipment such as water bottles

and the like to be used as an equipment in performing
the suggested free weight exercises. Download the online
application below in your mobile phone to be used as your
guide in performing the proper execution of each exercise.
Rubric:
PERFORMANCE LEVEL
Improvement
evident.
evident. accuracy.
routines.
routines.
Total
Average
References
Atayan, W. (2007. Guidebook in Physical Education 111(Health and Self-Testing

Activities. NDMU. Unpublished
Callo, L. et.al. (2016). Physical Education and Health Volume 1. Rex Bookstore Inc.
Manila.
Printice, W. (2004). Get Fit Stay Fit. McGraw-Hill Companies, Inc. New York, USA.
Tulio, D. (2008). Basic Physical Education for College Worktext PE 1. National

Bookstore. Mandaluyong City.
Tulio, D., et.al. (2005). P.E 1 - Physical Fitness and Self-Testing Activities. Katha
Publishing Co.,Inc. Makati City.

Oyco, V. (2000). Physical Fitness for College Freshman. Rex Bookstore,Inc. Manila.
Foster C., et.l. (2018) Muscle and bone strengthening and balance activities for general
health benefits in adults and older adults. Public Health England, Wellington House,
London
Baechle, TR, and Earle, RW. Essentials of strength training and conditioning. (3rd ed.)
Champaign, IL: Human Kinetics; 2008.
AMERICAN COLLEGE OF SPORTS MEDICINE HIGH INTENSITY INTERVAL WORKOUT by Len

Kravitz, Ph.D
Precautions for Strengthening Activities | HealthLink BC
https://www.healthline.com/health/fitness-exercise/at-home-workouts
https://www.healthline.com/nutrition/benefits-of-hiit#TOC_TITLE_HDR_2
https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit
54L_1887_Circuit Training Handbook_Sample_2016_e.pdf (focusedfitness.org)
https://www.active.com/fitness/articles/tabata-training
https://greatist.com/fitness/tabata-moves#variations
basics_of_strength_and_conditioning_manual.pdf (nsca.com)

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v

Module JMJ Marists Brothers

PE 111 Physical Fitness

Lesson 1: Muscle and Bone-Strengthening Activities

At the end of this lesson, the students can:

PHYSICAL FITNESS AND

Muscle function is necessary to permit movement and maintain posture. Sensory

JMJ Marists Brothers

1. ______________ 2. _______________ 3. ________________

B. Give at least three (3) muscles involved when running.

1. ______________ 2. _______________ 3. ________________

C. Give at least three (3) muscles involved when you do push-ups.

1. ______________ 2. _______________ 3. ________________

D. Give at least three (3) muscles involved when you squat.

1. ______________ 2. _______________ 3. _______________

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

1. ______________ 2. _______________ 3. ________________

B. Give at least three (3) bones involved when running.

1. ______________ 2. _______________ 3. ________________

C. Give at least three (3) bones involved when you do push-ups.

1. ______________ 2. _______________ 3. ________________

D. Give at least three (3) bones involved when you squat.

1. ______________ 2. _______________ 3. _______________

Acquisition of New Knowledge

This kind of activity, which includes resistance training and lifting weights, causes

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

Muscle-strengthening activity also has three components:

Muscle-strengthening activities count if they involve a moderate to high level of intensity

What factors can help the body to perform strengthening activity?

What are the parts of the musculoskeletal system?

The parts of the musculoskeletal system are:

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

● Muscles: Each muscle is made of thousands of stretchy fibers. Your muscles

● Ligaments: Made of tough collagen fibers, ligaments connect bones and help

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

What is Muscle Strengthening Activity?

Muscle strengthening activities are exercises in which groups of muscles

During muscle strengthening activity, muscle contraction occurs. The repetitive

Types of Muscle Contractions

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

Isometric contractions are contractions in which muscles do not shorten. They

Components of Physical Training

a. Frequency – refers to the number of exercise sessions an individual performs per

b. Intensity – indicates how hard or difficult the exercise can be performed. It is

c. 1.Time– refers to the duration covered of each exercise session. It is influenced by

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

What is Bone Strengthening Activity?

There are several forms of muscles and bones resistance training

Strength programs – emphasizes in increasing the force production capability

Endurance program – is characterized by high repetitions because it

Hypertrophy program – emphasizes on increasing muscle size without being

Power program – trains the muscle to increase speed and explosiveness of

Table 1. Recommended Values for Training Variables in Various Resistance Training

Module 2 PE 111 – Physical Fitness and Self-Testing Activities

What are other forms of muscle and bone strengthening activities?

● Games such as tug of war

● Hopping, skipping, jumping

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. _________

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. __________

1. ______ 2. _ 3. _________

Name: ________________________Class Schedule: _