Ped 031 Sas Module 7

PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities

Student Activity Sheet: Module 7
Name: Class number:

Section: Schedule: Date:
Lesson title: MASTERY AND EXECUTION (CONCENTRIC Materials:

STRENGTH, ECCENTRIC STRENGTH, STATIC STRENGTH) Activity sheet, extra piece of paper
Lesson Objectives References:

At the end of the module, students will be able to: https://www.healthline.com/health/exercise-
1. Appreciate the concentric, eccentric, and static strength. fitness/muscular-strength
2. Execute muscle strength fitness through participation in
concentric, eccentric, and static strength activities.
A. LESSON PREVIEW/REVIEW
Introduction
Hello, PHINMA Ed students! Welcome to the Mastery and Execution of Muscle Strength module! To
increase muscular endurance, you should engage in activities that work your muscles more than
usual such as squats, push-ups, or jumping jacks. Muscular strength exercise is highly effective that
can help you maintain healthy body weight by burning calories and enhancing your body
composition, which is the ratio between fat and muscle. In this module, we will discuss the following
examples of muscle exercises. Whether you're a beginner or have experience, this module will
provide you with the strategies to promote and achieve optimal results!
B. MAIN LESSON
Context and Notes

Direction: Read the lecture notes and analyze the details so you can answer the questions that
follow.
SQUATS
Sit into a chair as you squat to make this exercise easier. To
increase the intensity, hold dumbbells or a bar at chest level.
To do it
 Stand with your feet slightly wider than hip distance.
 Slowly bend your knees to squat down.
 Pause in this position before returning to the starting
position.
 Do 2 to 3 sets of 8 to 12 repetitions.
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Name: Class number:

BICEPS CURL
For this exercise, you’ll need dumbbells or a barbell.
To do it
 Stand with your feet shoulder-width apart and your
knees slightly bent.
 Place your arms alongside your body with your
palms facing up.
 Draw your elbows in toward your body as you
slowly lift the weight.
 Pause and then slowly lower your hands back
down to original position.
MODIFIED PUSHUP
Once you’ve mastered the form of this exercise, try
doing standard pushups with your knees raised and
your feet extended behind you.
To do it
 From tabletop position, lift your feet off the
floor.
 Keep your head, neck, and spine in line as you
slowly lower your body down toward the floor.
 Slowly return to the starting position.
FOREARM PLANK
This plank variation is a good option if you have
concerns with your wrists.
To do it
 From tabletop position, extend your feet and
legs.
 Come onto your forearms with your elbows
underneath your shoulders and your hands
extended.
 Align your neck, spine, and hips to make a
straight line with your body.
 Hold this position for up to 1 minute.
 Do it 2 to 3 times.

Name: Class number:

ABDOMINAL CRUNCH
This exercise targets your back and core to promote
stability and good posture.
To do it
 Lie on your back with your fingers interlaced at
the base of your skull.
 Bend your knees to bring your feet in toward
your low back.
 Slowly raise your head and shoulder blades off
the floor.
 Pause for a few counts before lowering back
down to the starting position.
JUMPING JACKS
This cardio exercise will help to get your heart rate
going and your blood pumping while also building
strength in your lower body.
To do it
 Stand with your feet shoulder-width apart and
your arms alongside your body.
 Jump up and spread your feet as far as they’ll go.
 At the same time, raise your arms overhead to
clap your hands together.
 Jump back to the starting position.
 Do 2 to 3 sets of 15 to 30 jumps.
Skill-building Activities
Teaching-Learning Activities
1. Divide yourselves into groups. Each group should have composed of 10-12 members.
2. Assign a leader for each group.
3. Do 3-5 minutes of warm-up exercises before executing the muscle strength exercises.
4. Each group shall perform all the exercises tackled in the previous discussion. Limit the time
to 5 minutes only.

Name: Class number:

Note:
 Please wear appropriate attire that is applicable to the activity. (PE Uniform/White T-shirt,
and Jogging Pants)
 Remember to have fun, encourage each other, and enjoy the benefits of exercise!
Check for Understanding

Directions: Read and answer each question carefully.
1. This exercise targets your back and core to promote stability and good posture.
a. Squats
b. Abdominal Crunch
c. Forearm plank
2. This plank variation is a good option if you have concerns with your wrists.
a. Abdominal crunch
b. Modified push-up
c. Forearm plank
3. For this exercise, you’ll need dumbbells or a barbell.

a. Squats
b. Biceps curl
c. Jumping Jacks
C. LESSON WRAP-UP
Thinking about my learning: Since you are done with today’s lesson, please carefully read the
question below and give your honest answer to it.
Did you find this lesson easy/difficult/important? Were you able to meet the learning
objectives? Yes/No/Why? Explain in your own words.
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________

Name: Class number:

FAQ’S
Read some of the answers to these Frequently Asked Questions to add to your knowledge about
today’s topic:
Question: How often should I work out to build muscle?
Answer: Less frequently than you might think. And it’s certainly not the case that more is better.
That’s because it’s actually when you’re recovering that your muscle size and strength increase. If
you don’t take the time to recover sufficiently you won’t see improvements.
It’s not just your muscles that need time to recover; your nervous system is working hard to recruit
your muscles, something it’s not used to doing, so it also needs time to recover.
Question: How long should each strength training workout last?
Answer: The perfect workout should take less than an hour to complete, including warm-up, warm-
down, and stretching. Research suggests that your levels of the growth hormone testosterone peak
around 45 minutes into a workout and then quickly subside as your levels of cortisol, the stress
hormone that breaks down muscle tissue and damages cells, rise. So keep your workouts short and
effective.
Great job! You have reached the end of this lesson.

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PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)

Exercise-based Fitness Activities

Name: Class number:

Lesson title: MASTERY AND EXECUTION (CONCENTRIC Materials:

Lesson Objectives References:

Context and Notes

This document is the property of PHINMA EDUCATION

Name: Class number:

This document is the property of PHINMA EDUCATION

Name: Class number:

This document is the property of PHINMA EDUCATION

Name: Class number:

Check for Understanding

3. For this exercise, you’ll need dumbbells or a barbell.

This document is the property of PHINMA EDUCATION

Name: Class number:

Question: How often should I work out to build muscle?

Question: How long should each strength training workout last?

Great job! You have reached the end of this lesson.

This document is the property of PHINMA EDUCATION

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