Physical Education and Health

Grade 11
May 02-05, 2023
(MODULAR)
 SELF-ASSESSMENT
MUSCULAR STENGTH
MUSCULAR ENDURANCE
 LEARNING
COMPETENCIES
Analyzes physiological
indicators such as heart
rate, rate of perceived exertion
and pacing
associated with MVPAs to
monitor and/or adjust
participation or effort.
Explains the value of
optimizing one’s health
through participation in
physical activity
assessment
Demonstrates proper
Observes personal safety etiquette and safety in
protocol to avoid the use of facilities and
dehydration, overexertion, equipment
hypo- and
hyperthermia during MVPA
participation
 Lesson Objectives

explain the difference recommend sports-

between muscular assess the level of related activities for the
strength and muscular muscular strength and improvement of self-
endurance; muscular endurance; assessment results
 Lesson Objectives

appreciate the importance of muscular strength and muscular endurance

self-assessment and its contribution to a healthy lifestyle.
Pre-Test
Which of the following
muscular fitness is dominant in
the following sports-related
activities? Write ME if it is
muscular endurance and MS if
it is muscular strength.
-------

Jumping
-------
Running
back
And forth
-------
Pushing
and Pulling
an
opponent
-------
1 mile
swim
-------

Biking
RECAP!
Write CE if the word or group of
words pertain to cardiovascular
endurance and BC if it pertains to
body composition.
 RecAP!
__

Body Mass Index

 RecAP!
__

3 MIN. STEP
TEST
 RecAP!
__

PULSE RATE
 RecAP!
__

WAIST AND HIP

RATIO
RecAP!
__

HEART AND
LUNGS
Do you have
questions?
 BENEFITS
OF
MUSCULAR STENGTH
MUSCULAR ENDURANCE
Benefits
Improve posture
Help burn calories
Improve stability and balance
Reduce the risks of injury
Increase your ability to do activities like opening
doors, lifting boxes or chopping wood without getting
tired.
Help you keep healthy body weight.
Lead to healthier, stronger muscles and bones.
Improve confidence and how you feel about yourself.
Allow you to add new and different activities to your
exercise program.
 WAYS TO ASSESS
OF
MUSCULAR STENGTH
MUSCULAR ENDURANCE
 Ways:
1. 90-degree push-up (dynamic). The purpose of this activity
is to test for the strength and endurance of the upper arm
muscles.
2. Flexed-arm support (static). The purpose of this activity is
to test the muscular strength of the shoulder and the upper
arm.
3. Curl-up (dynamic). The purpose of this activity is to test
the abdominal muscles strength and muscle endurance
 Activities
Self-assessment of Muscular Strength
and Endurance
Activities
Activity 1: Tug of War
ActivitY 2
Activity 2: PAAss the
hulahoop
 ActivitY 3
Activity 3: Get in,
Get out
 Reflection Sheet
Based on activities 1-3, fill-up the table with your self-interpretation.
Based on your classifications, list down suggested sports activities that you can do at home to help you
improve your score. Follow the format:

  Suggested sports
EASY AVERAGE HARD related activities
Tug of War      
PAAss the      
hulahoop

Get in, Get out      

 Reflection Minimum five (5) sentences

Include the following:

1. Heart rate
- before, during, after
2. Used energy
- before, during, after
3. Type of Physical activity
- moderate/vigorous
 Individual Activity (Modular)
Choose any of the following strengthening activities. Create a video
presentation showing that physical activity. Please be guided by the exact
indicated time. Submit your video presentation on our group chat (no
personal messages will be entertained).
• Rope jumping (1 minute) 3 times
• Running back and forth (1 minute) 3 times
• Pushing and pulling ( 1 minute) 3 times
• Biking (10-30 minutes)

REMINDER: Start with a warm up exercise before doing these

activities.
Post
Test!
 1. It refers to the ability of a muscle to sustain
repeated contractions against a resistance for an
extended period of time.

A. Flexibility
B. Muscular endurance
C. Muscular strength
D. Power
2. It refers to how much force you can
exert or how much weight you can lift.

A. Flexibility
B. Muscular endurance
C. Muscular strength
D. Power
3. Exercises which group of muscles
work or hold against a force of some
weights.

A. Cardio Exercise
B. Flexibility Exercise
C. Muscle strengthening Exercises
D. Speed Training
4. Which of the following sports
activities display muscular strength?

A. Biking
B. Pushing and Pulling an
opponent
C. Dribbling back and forth
D. 1 mile swim
5. Which of the following sports
activities display muscular endurance?

A. Biking
B. Pushing and Pulling an
opponent
C. Squatting
D. Stretching
 Answer Key
Recap Pre-Test Post- Test
 Thank you
for listening!