Physical Education Grade 11 2nd Quarter Week 1-8 PDF

 **Facts About Muscular Fitness** Muscle and bone strengthening exercises are also called as strength training, it is an exercise used to improve the muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the grou...

 **Facts About Muscular Fitness** Muscle and bone strengthening exercises are also called as strength training, it is an exercise used to improve the muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or force. This is a high impact, very heavy form of exercise as the muscle have to be deliberately overloaded and experience fatigue, meaning have to work more than its usual capacity, to be able to improve. Activities or exercises like plyometric or jumping exercises, weight lifting, basketball, volleyball, running, gymnastics, and exercises that uses equipment like resistance bands are good exercises or activities to develop your bone strength  **What's In** Going back again in your Junior High experience wherein you were basically introduced to the principle of overload and the benefits of strength training as a means to improve and maintain your functional physical capacity to perform daily tasks and even during emergency. You learned that strength training develops not only muscular strength but also endurance and muscle tone. In continuation of your strength training experience and to better understand the principle of overload and FITT as applied in muscle and bone strengthening, you will be taught here in lesson two how apply all those concepts together and come up with a muscle and bone strengthening workout plan. **What's New** **Modified Hopscotch.** Create a hopscotch grid. In each box, you write one form of exercise with corresponding number of repetitions like squat 15 times, push up 20 times, burpees 10 times, curl up 20 times, leg raises 15 times, etc. Stand with your back facing the grid and small stone (preferably flat) in your hand, throw the stone with an aim of having it to land in any grid. Hopscotch your way to the grid where your stone lands and perform the exercise.  Every day you engage in different physical activities which may vary in intensity and difficulty. These can be categorized into aerobic and muscular fitness activities. **Give 10 examples of activities that can strengthen your muscles.** 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. ***"Engaging in physical activities will not just strengthen your muscles but will also be beneficial to your overall health."*** **Definition of Muscular Fitness** - Muscular fitness pertains to the general health, strength, and endurance of the muscles. - Components of muscular fitness include muscular strength, the ability of the muscle to exert force for a short period of time. - Muscular endurance, is the ability of the muscle to perform many repetitions for an extended period. - There are two ways to measure strength. **Dynamic strength** is the measure of the maximum weight that can be lifted once. This means that any number of loads or weights you can lift is considered dynamic strength. - **Static strength** is the measure of the maximum force that can be applied to an unmoving moving object, such as wall. - Muscular endurance can be measured through several lifting repetitions using weights or objects that are below one's maximum capacity. When a person can hold a certain weight with no movement or repetition for longer periods, it simply measures **isometric endurance**. **TIPS ON HOW TO IMPROVE MUSCLE FITNESS** **BENEFITS OF STRENGTH TRAINING** - It boosts the strength of muscles, tendons, and ligaments. - It increases bone density and reduces the risk of osteoporosis. - It develops lean muscle mass that contributes to healthy body weight. - It enhances coordination and agility, which can help prevent falls. - It improves mental health and reduces the risk of depression. It also lessens the chance of having insomnia. MUSCULAR SYSTEM Bases of the muscular fitness program include: - **Health status** - **Physical ability** - **Age** - **Athletic and performance goals of the\ participant** The program also considers what equipment or gadget to use - **Resistance bands** - **Medicine balls** - **Machines** These factors are valuable when adopting the FITT principle. The **FITT principle** is a set of guidelines to help participants in a fitness program achieve their goal. **Muscular System** is categorized into three different areas- **the upper extremity, the core, and the lower extremity.** **THE CORE**  **LOWER EXTREMITY** (also known as "lower limb") refers to the part of the body from the hip to the toes. It includes the hip, knee, and ankle joints, and the bones of the thigh, leg, and foot. It also comprises the gluteus, hamstrings, quadriceps, Achilles tendon and gastrocnemius muscle.  **FITT PRINCIPLE** The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type. - **Frequency** ...refers to the frequency of exercise undertaken or how often you exercise. - **Intensity** ...refers to the intensity of exercise undertaken or how hard you exercise. - **Time** ...refers to the time you spend exercising or how long you exercise for. - **Type** ...refers to the type of exercise undertaken or what kind of exercise you do. **FREQUENCY OF EXERCISE** **Beginners** are advised to plot two to three days per week, while those in **intermediate or high level**, four to five days per week. Often times, the work is split into different programs. Below is an example of exercise placement per week. **INTENSITY OF EXERCISE** It is recommended that you choose a weight heavy enough to fatigue your muscles but light enough for you to complete the repetitions with good form. *(**repetition** refers to the number of times an exercise is formed during one set).* For **beginners** to develop strength and endurance, a weight that is from 60 to 70 percent of your maximum strength and from low to moderate intensity, is advisable.. For **intermediate to high performers**, range 70 to 90 percent of your maximum strength is encouraged.  - Repetitions and sets are commonly used terms in muscular fitness program. - A set is a group of repetitions followed by a rest period. - Remember a heavy weight and a low number of repetitions (1-5) build strength and overload primarily fast-twitch fibers, whereas a light weight and a high number of repetitions (15-20) build endurance and overload primarily slow-twitch fibers. **TYPES OF EXERCISE** This is about the mode of exercise you tend to use. There are different training modalities that you can choose from- strength training, endurance training, exercise with equipment, machines, free weights, or even your own weight. - A bodyweight exercise is the most common and inexpensive way to get fit. It maximizes the body weight to challenge specific groups to get fit. - Warm-up and cool-down are essential in every physical exercise program. Warm-up for about five to ten minutes is enough to increase the heart rate and blood flow to the muscles before a workout. - Push-up is the most common exercise that helps develop several muscles of the upper body like the pectorals, deltoids, triceps, and abdominals. This exercise has many variations and can be performed based on your fitness level. - Body-weight dip is good for the triceps. This will also work on the abdominals. When performing this workout, you need a stable chair or ledge that is a few feet off the ground. - Chest press works the pectoral muscles. You need a couple of hand weights or dumbbells. For beginners, women should try 3-5 lbs. (1.3-2.2 kg) weights and men should try 8-15 lbs. (3.5-6 kg) weights. - Basic squat is a common and simple exercise that works majority of the muscles of the lower body such as legs, lower back, hips, buttocks and even bones. - Step-up is much like climbing stairs. This exercise can build the lower body strength. You can perform this anywhere as long as you can find a staircase that is a little lower than the height of your knees. - Wall sit is similar to squat. It works the gluteus and thighs. You can perform this exercise anywhere as long as there is a wall to lean on.      **Activity 1 (Assignment 20 pts.)** Identify five different items found in **your home** that you can use to improve your body parts. Also, list five different household chores that you can do for this purpose. +-----------------------------------+-----------------------------------+ | Five parts of your body you want | Five different household chores | | to improve | that you can for this purpose | +-----------------------------------+-----------------------------------+ | 1. | 1. | +-----------------------------------+-----------------------------------+ | 2. | 2. | +-----------------------------------+-----------------------------------+ | 3. | 3. | +-----------------------------------+-----------------------------------+ | 4. | 4. | +-----------------------------------+-----------------------------------+ | 5. | 5. | +-----------------------------------+-----------------------------------+ **Activity 2**: (Group) 30 pts. A. Research two different exercises that will allow you to use the five helpful items you identified in Activity 1 that will accurately target muscles of the different body parts listed in the table below. B. Determine the initial number of sets and repetitions for each exercise using the Muscle Failure method. ------------ ------------ ------- ------------- ------ ------- ------------- Body Part Exercise 1 Load Exercise 2 Load Set/s Repetitions Set/s Repetitions Shoulder Arms Chest Abdominals Legs Thigh Upper Back ------------ ------------ ------- ------------- ------ ------- ------------- **Summary** **Aerobic exercise is any exercise performed and sustained over a period of time with oxygen as a necessity to deliver energy.** This method is purposely to improve the capacity of the heart to pump more oxygen-rich blood to the working muscles. This is done with purpose through careful planning and execution taking into consideration factors like frequency, intensity, and duration. **Bone strengthening exercise is a kind of exercise that produces force to the bone to trigger growth and increase bone strength by increasing bone density thus making it essential for your age to help you grow taller and faster**. **Muscle strengthening exercises on the other hand is kind of exercise method which includes resistance training and lifting weights, causes the body's muscles 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 groups. Although these three different methods are targeting three different parts of the body, it is also important to know that doing one will benefit the other two. **It is a fact that as you exercise one part of the body, other parts are not entirely isolated or involved and therefore any kind of exercise would benefit to some extent aerobic capacity as well as muscular and bone strength.** Running is an example of an exercise that benefits the three areas. As you run, you improve your aerobic fitness, while the weight of the body improves strength of the leg muscles, and the impact of the weight-ground-foot contact improves bone strength. **MELC** 1. Set Frequency Intensity Time and Type (FITT) goals based on training principles to achieve and or maintain health-related fitness (HRF). 2. Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in and out of school 3. Observe personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation **Fitness Program: Steps to get started** **1. Assess your fitness level** You probably have some idea of how fit you are. However, assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: - - - - - - **ACTIVITY 3** **Instructions:** 1. Perform the given exercises below 2. Make sure that you have performed warm-up exercises before you proceed with your workout and cool down after. 3. **BE IN YOUR APPROPRIATE WORKOUT OUTFIT.** 4. Document using Pictures or Videos for online/digital learners. 5. For Printed modality, make a detailed description of these exercises. Write on a long-size bond paper or Intermediate paper.  Correct execution of exercises \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 50 Precision and projection \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 20 Proper Outfit \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- [ 20] 100 1. Set Frequency Intensity Time and Type (FITT) goals based on training principles to achieve and or maintain health-related fitness (HRF). 2. Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in and out of school - Dancing exercise involves plenty of movement that\'s as fast and breathless as you want it to - Dancercise is a great and fun way to improve cardiovascular fitness, strengthen muscles, - Dance is the movement of the body in a rhythmic way and a good way of expressing yourself and releasing built-up energy. Furthermore, it\'s a great way to be social and make new friends. There are so many different fun types of dancing to give ago, meaning it will suit everyone's needs - It is an excellent way to exercise, burn calories, and lose weight. Aside from weight loss, dancing can also increase muscle strength and stamina, improve flexibility, balance, blood flow, and sleep, and reduce stress, depression, and the risk for certain chronic conditions like diabetes and heart disease **Instruction:** 1. Perform the DANCERCISE by group/section 2. Create/choreograph your own formation 3. P.E. Uniforms should be used or participants may modify it. 4. **Body Paint is prohibited** 5. Practice **OUTSIDE OF THE SCHOOL PREMISES IS STRICTLY PROHIBITED.** 6. Presentation will be graded according to the following criteria: Correct execution of the movement \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 50 Precision and projection \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 20 Mastery \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 20 Outfit/costume \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- 100 **[REFLECTION]** How is exercise and being fit important to you? Write your answer in 3-5 sentences. \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ **References:** - Chan, KM et. al. F.I.M.S. Team Physician Manual 2nd edition. International - Cooper, Kenneth H. The Aerobics Program for Total Well-Being. M Evans & Co., Inc. New York 1982 - Corbin, Charles, Lindsey, Ruth, Welk, Greg. Concepts of Fitness and Wellness: A Comprehensive Lifestyle 3rd edition. 1999 - Jackowski, Edward J. Hold It! You're Exercising Wrong. Fireside Rockefeller Center. New York. 1995 - Grade 10 Physical Education and health Learners Material - - - Deped PE SLM for Senior High School - [[https://www.activeblaby.org.uk/fitness-activities/aerobic-activities/]](https://www.activeblaby.org.uk/fitness-activities/aerobic-activities/) Prepared By: **PE 11 Teachers**