Hybrid-Edited-Hope1 Module4 q1 v4

Introductory Message
For the facilitator:
This module was collaboratively designed, developed and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.
As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.
For the learner:
This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper for your answers to the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
in this module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
Let’s Learn
Learning Competencies:
1. Engages 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 (PEH11FH-Ia-t-8).
2. Demonstrates proper etiquette and safety in the use of facilities and
equipment (PEH11FH-Ia-t-12).
3. Recognizes the value of optimizing one’s health through participation in
physical activity assessments.
This module was designed and written to help you understand the nature
of Strengthening Exercise.
Objectives:
After going through this module, you are expected to:
a. discuss the benefits of aerobic exercise using graphic organizer,
b. make their own strengthening exercises by applying the basic principle
of resistance training,
c. perform their own strengthening exercise routine.
Let’s Try
Directions: Using the graphic organizer below, discuss the benefits AEROBIC
EXERCISE.
Lesson
Nature of Strengthening Exercise
4
2
Directions: Take a close look at the following pictures. Then, identify the
following gym equipment.
1.__________________ 2.____________________
3.__________________ 4.__________________
5.__________________
Let’s Recall
Resistance training, also known as strength training or weight training,

is the use of resistance to muscular contraction to build the strength,
anaerobic endurance, and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will
work to overcome a resistance force when they are required to do so. When you
do resistance training repeatedly and consistently, your muscles become
stronger.
A well-rounded fitness program includes strength training to improve
joint function, bone density, muscle, tendon and ligament strength, as well as
aerobic exercise to improve your heart and lung fitness, flexibility and balance
exercises. Australia’s physical activity and sedentary behavior guidelines
recommend that adults do muscle strengthening activities on at least two days
each week.
Vary your progressive resistance training program every six to eight weeks
to maintain improvement. Variables that can impact on your results include:
● sets
● repetitions
● exercises undertaken
● intensity (weights used)
● frequency of sessions
● rest between sets
If you vary your resistance training program through the number of

repetitions and sets performed, exercises undertaken and weights used, you
3
will maintain any strength gains you make.
Different Types of Resistance Training
Free weights This is a classic strength training tools such as

dumbbells, barbells and kettlebells
Medicine balls or sand It is a weighted balls or bags
bags
Weight machines This is a device that have adjustable seats with
handles attached either to weights or hydraulics
Resistance bands Its like a giant rubber bands – these provide
resistance when stretched. They are portable and
can be adapted to most workouts. The bands
provide continuous resistance throughout a
movement
Suspension equipment This is a training tool that uses gravity and the
user's body weight to complete various exercises
Your own body weight It can be used for squats, push-ups and chin-
ups. Using your own body weight is convenient,
especially when travelling or at work.
Health Benefits of Resistance Training
Physical and mental health benefits that can be achieved through

resistance training are the following:
● improved muscle strength and tone to protect your joints from
injury
● maintaining flexibility and balance, which can help you remain
independent as you age
● weight management and increased muscle-to-fat ratio – as you
gain muscle, your body burns more kilo.
● greater stamina so as you grow stronger, you won’t get tired as
easily prevention or control of chronic conditions such as diabetes,
heart disease, arthritis, back pain, depression and obesity
● pain management
● improved mobility and balance
● improved posture
● decreased risk of injury
● increased bone density and strength and reduced risk of
osteoporosis
● improved sense of wellbeing – resistance training may boost your
self-confidence, improve your body image and your mood
● improved sleep and avoidance of insomnia
4
● increased self-esteem
● enhanced performance of everyday tasks
Basic Principles of Resistance Training

Resistance training consists of various components. Basic principles are shown
below.
Your overall fitness program is composed of various
Program exercise types such as aerobic training, flexibility training,
strength training and balance exercises.
The different weights or other types of resistance, for
example a 3 kg hand weight or fixed weight, body weight or
Weight rubber band will be used for different exercises during your
strength training session.
It is a particular movement, for example a calf-raise, is
Exercise designed to strengthen a particular muscle or group of
muscles.
It refers to the number of times you continuously repeat
Repetitions each exercise in a set.
It is a group of repetitions performed without resting, for
example, two sets of squats by 15 reps would mean you do
Set 15 squats then rest muscles before doing another 15
squats.
You need to rest between sets. Rest periods vary depending
Rest on the intensity of exercise being undertaken.
switching around your workout routine, such as regularly
Variety introducing new exercises, challenges your muscles and
forces them to adapt and strengthen
To gain benefits, strength training activities need to be done
to the point where it’s hard for you to do another repetition.
The aim is to use an appropriate weight or resistant force
Progressive that will challenge you, while maintaining good technique.
overload Also, regular adjustments to the training variables, such as
principle frequency, duration, exercises for each muscle group,
number of exercises for each muscle group, sets and
repetitions, help to make sure you progress and improve
When the muscles need time to repair and adapt after a
workout. A good rule of thumb is to rest the muscle group
Recovery for up to 48 hours before working the same muscle group
again.
5
Let’s Explore
Directions: Fill the crossword puzzle with the guide statement below.
Let’s Elaborate
Directions: Using the table below, make your own strengthening exercises by
applying the basic principle of resistance training.
6
Let’s Apply
PERFORMANCE TASK#3
Title: WORKOUT FROM HOME
Instructions:
1. Follow the basic workout plan below.
2. Perform the workout routine.
3. Record your performance using Tiktok or Vivavideo.
4. Send your output in messenger.
Do the warm-up exercise before doing the workout exercises.

DRILLS TIME (Count) Repetition Interval
Squats 10 cts. 2 10 seconds
Plank 10 cts. 2 10 seconds
Push-up 10 cts. 2 10 seconds
DRILLS TIME (Count) Repetition Interval

Side Lunges 10 cts. 2 10 seconds
(10cts each leg)
Crunches 10 cts. 2 10 seconds
Plank Leg Raised 10 cts. 2 10 seconds
(10cts each leg)
7
References
https://www.clipartkey.com/mpngs/m/155-1558252_gym-equipment-gym-
equipments-clipart-png.png
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-
health-
benefits#:~:text=Resistance%20training%20increases%20muscle%20strength,to%
20gain%20the%20maximum%20benefit.
Development Team of the Module

Writer: ANTONIO S. BINAVICE JR.
Editors:
Content Evaluator: DR. RENE H. HERMIDA
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:
Illustrator: ANTONIO S. BINAVICE JR.

Layout Artist: ERICSON S. CADDAUAN/ MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS-MAPEH
8 MATAAC, EPS-LRMS/ALS
DR. DAISY L.

Hybrid-Edited-Hope1 Module4 q1 v4

Uploaded by

Copyright:

Available Formats

Hybrid-Edited-Hope1 Module4 q1 v4

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Hybrid-Edited-Hope1 Module4 q1 v4

Uploaded by

Copyright:

Available Formats

Introductory Message

For the facilitator:

This module was collaboratively designed, developed and evaluated by the

For the learner:

The following are some reminders in using this module:

Resistance training, also known as strength training or weight training,

If you vary your resistance training program through the number of

Different Types of Resistance Training

Free weights This is a classic strength training tools such as

Health Benefits of Resistance Training

Physical and mental health benefits that can be achieved through

Basic Principles of Resistance Training

Do the warm-up exercise before doing the workout exercises.

DRILLS TIME (Count) Repetition Interval

Development Team of the Module

Illustrator: ANTONIO S. BINAVICE JR.

You might also like