Module 3 Topic

 Muscle Groups Of Upper, Core, & Lower

DISCUSSION Body
Bodyweight Exercise
DETAILS


 Parts Of An Exercise Program

 
THE EXERCISE PROGRAM

Understanding the parts of the body responsible

for a variety of movements contributes to
effective performance.
THE ILLUSTRATION
SHOWS THE MAJOR
MUSCLE GROUPS OF THE
BODY WHICH INCLUDE
THE UPPER, CORE, AND
LOWER BODY
A muscle is a group of muscle tissues which contract together to
produce a force. A muscle consists of fibers of muscle cells
surrounded by protective tissue, bundled together many more
fibers, all surrounded in a thick protective tissue.
Muscle Types
 Skeletal
 Smooth
 Cardiac
Skeletal Muscle
Skeletal muscle, attached to bones, is responsible for skeletal
movements. The peripheral portion of the central nervous system
(CNS) controls the skeletal muscles. Thus, these muscles are under
conscious, or voluntary, control. The basic unit is the muscle fiber with
many nuclei. These muscle fibers are striated (having transverse
streaks) and each acts independently of neighboring muscle fibers.
 
Smooth Muscle
Smooth muscle, found in the walls of the hollow internal organs such
as blood vessels, the gastrointestinal tract, bladder, and uterus, is
under control of the autonomic nervous system. Smooth muscle
cannot be controlled consciously and thus acts involuntarily. The
non-striated (smooth) muscle cell is spindle-shaped and has
one central nucleus. Smooth muscle contracts slowly and
rhythmically.
Cardiac Muscle
Cardiac muscle, found in the walls of the heart, is also under control
of the autonomic nervous system. The cardiac muscle cell has one
central nucleus, like smooth muscle, but it also is striated, like
skeletal muscle. The cardiac muscle cell is rectangular in shape.
The contraction of cardiac muscle is involuntary, strong, and
rhythmical.
BODYWEIGHT EXERCISE

A bodyweight exercise is the most common and inexpensive way to get fit. It maximizes the bodyweight to challenge specific group of muscles for strength and endurance .

BODY WEIGHT EXERCISES

1. Push-Ups
6. Lunge Jumps
2. Planks
7. Calf Raises
3. Squats
8. Triceps Dips
4. Mountain Climbers
9. Bicycles
5. Wall-Sits
10. Boat Pose
PARTS OF AN EXERCISE PROGRAM

• Warm-up
• Main Activity or Workout, and
• Cool down

The warm-up is the first step in the routine. The purpose is to stretch the muscle of
the body, thus avoiding possible muscle injury. It also heats up the body, giving a
slight increase in the heart rate (pulse) in preparation for the vigorous working phase.
Warm-up exercises take about five to ten minutes depending on the person and the
activity he is to indulge in.
The main activity in the exercise program is the workout. Suggested activities
may be one or a combination of the following done twice or three times a
week on alternate days (M-W-F or T-TH-S) for about 30 minutes to one hour
per session.
 Brisk walking/Jogging
 Rope Jumping
 Badminton
 Aerobics
The cool-down activity is usually made up of walking and slow stretches that
bring the pulse rate gradually back to normal.
Discussion points:

1. What are the major parts of the body?

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2. Name the different joints in your body and identify the possible movements of each.
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3. What happens to muscles that are exercised regularly?
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Activity
• Create a video featuring a performance of at least 10 bodyweight exercises that
target the group muscles of the upper, core, and lower body for 10 minutes. Include
in your video the warm-up and cool down exercises and be reminded to wear
appropriate PE outfit.
References:
Muscle groups
https://www.apextough.com/the-basics-fitness/muscle-groups/
Body Weight Exercise
https://d2z0k43lzfi12d.cloudfront.net/blog/vcdn263/wp-content/uploads/2019/06/e-book-blog-bodyweight_en.
pdf

Exercising with Body Weight

https://cdn1.sph.harvard.edu/wp-content/uploads/sites/143/2016/10/9_2016-Body-Weight-Training.pdf
22 Super EASY Bodyweight Exercises for Beginners - [Core Strength Workout]
https://www.youtube.com/watch?v=VLc40_CIWy0
Oyco. V. D. (2008). Physical Fitness for College Freshmen. REX Book Store, Inc. Publisher
Porto, J. A., Vargas, A. A., & Collao, M. P. (2016) Fitness for Life. C & E Publishing, Inc. Publisher