PHYSICAL EDUCATION

and HEALTH 1
Course Material No. 3

Photo from The Gym Group

 WHAT WILL
YOU LEARN? MONITORING EXERCISE INTENSITY:
MUSCULAR SYSTEM
This module has been
PRETEST: Muscle Your Way
designed to…
Instruction: Choose the correct answer. Put your answer in
• Assess your level of the space provided.
muscular endurance;
• Interpret the assessment _____ 1. The three major types of muscles in the body are:
results according to health
and fitness standards; A. Smooth muscle, cardiac muscles, and skeletal
• Explain how to optimize the muscles
energy systems for safe and B. Smooth muscles, flexible muscles, and strength
improved performance; muscles
• Engage in at least 60
C. Smooth muscles, running muscles, and face
minutes of moderate to
muscles
vigorous physical activities
D. Smooth muscle, sports muscles, and skeletal
(MVPAs) most days of the
week; muscles
• Analyze physiological _____ 2. The muscle that pumps blood throughout your
indicators such as heart body is:
rate, rate of perceived A. Cardiac Muscles
exertion, and pacing B. Fast Muscles
associated with MVPAs to C. Skeletal Muscles
monitor and adjust D. Smooth Muscles
participation or effort. _____ 3. Skeletal muscles work with bones to give your
body:
A. Endurance and threshold
B. Range and power
C. Strength and ability to move
D. None of the Above
_____ 4. Some of your most significant and most powerful
muscles are:
A. In your arms
B. In your back near your spine
C. In your calves and thighs
D. In your fingers
_____ 5. When you make a muscle in your arm, you are
flexing your:
A. Biceps
B. Deltoids
C. Pectorals
D. Rectus Abdominus
 WHAT’S INSIDE THIS MODULE?

Lesson 3: Monitoring Exercise Intensity

Muscular System
Workout of the Week
Muscular System
Assessing Musculoskeletal System
SMART Goal
Post-Test

Greetings, BULLPUPS!

To start your exercise program, you need

to know musculoskeletal fitness. It
informs you about the best activities to
incorporate into your exercise program.
Exercise intensity is one of the most
critical factors determining whether your
workout is effective.

Below is a quotation to reflect on. How

can this say?

Photo from
(https://www.goodgoodgood.co/articles/quotes-about-
change)
 Lesson 3: MONITORING EXERCISE
INTENSITY – MUSCULAR SYSTEM

Let us check your level of muscular

strength. Below are some exercises
focused on improving one’s muscular
FOCUS QUESTIONS:
strength.
• How are the muscular and
skeletal systems related?
• How does the structure of
muscles aid in their function?

Photo from Pinterest

(https://www.pinterest.com/carriganennis/muscular-endurance/)

Our bodies need to move for it to function effectively

and efficiently. Some activities are light and short in
duration and can be done at home.
 WORKOUT OF THE WEEK
Important!

A warm-up and cool-down involve

exercising at a lower intensity and
slower pace, improving your athletic
performance, preventing injuries, and
helping with recovery from exercise.

Warm-up exercises:
✓ Light jogging
Instruction:
✓ Jog in place 1. For the proper exercise execution, follow the instructions
✓ Cycling slowly on a bike in the exercise guide.
2. It is encouraged that you schedule three (3) days for this
Cool down exercises: workout of the week.
• Gradually reduce the pace of your
exercise during the last 10
3. If possible, have someone record your repetitions and log
minutes of your session them.
4. Record yourself with the entire body captured and send
You can see this video on YouTube to the output in our class MS Teams.
learn more about warm-up and cool-
5. Submit 1 set of each exercise only. This will be part of
down.
https://www.youtube.com/watch?v=z
your fitness journey e-Portfolio.
MReVEkdEnI
Workout Pattern:
1. Do three straight sets for each exercise.
2. 20 sec. work per round, 30 sec. rest between sets.
3. Have ample rest before proceeding to the next exercise.
4. Record the lowest repetition of the 3 sets for each
exercise.
5. The lowest repetition will serve as your baseline for your
progression. Improve every training!
 YOU CAN DO IT!

How did you feel about the exercise? Write your reflection in
your journal, and attach a collage of photos or a time-lapsed
video while doing WOW# 3. Include in your Fitness Journey e-
portfolio.

You can freely express your feelings in writing as there will be

no regulations on how you would want to write your journal,
but please be guided by the key questions listed below:

• Indicate the date and time when you did the workout.
• What did you encounter before, during, and after the
exercise?
Photo from CNN • What did you feel before, during, and after the
exercise?
• Did you have difficulty performing the routine?
• Were you able to execute each exercise correctly? How
did you feel about it?
• What is your most favourite stretching exercise and
why?
• What is the most challenging exercise and why?
 MUSCULAR SYSTEM
FOR YOUR INFORMATION!
The muscular system is a set of tissues in the body that can change
✓ Muscles make up
approximately 40
shape. The word “muscle” was coined from the Latin word mus, which
percent of total weight. means “mouse” because flexing the muscle makes it look like a mouse
running beneath the skin.
✓ The heart is the hardest-
working muscle in the Muscle cells eventually connect to elements of the skeletal system when
body. It pumps 5 quarts
of blood per minute and
the muscle cells contract, force is created as the muscles pull against the
2,000 gallons daily. skeleton.

Muscle tissues are classified into:

✓ The gluteus maximus is • Cardiac – located in the heart’s walls, appear striated and are
the body’s largest
muscle. It is in the
under involuntary control.
buttocks and helps • Smooth – located in walls of hollow visceral organs, except the
humans maintain an heart, appear spindle-shaped, and are also under involuntary
upright posture. control
• Skeletal – muscles which are attached to the skeleton
✓ The ear contains the
most minor muscles in
the body alongside the Properties of Muscles:
smallest bones. These • Contractility – ability of muscle cells to forcefully shorten.
muscles hold the inner
ear together and are For instance, in order to flex (decrease the angle of a joint) your elbow
connected to the
eardrum.
you need to contract (shorten) the biceps brachii and other elbow flexor
muscles in the anterior arm. Notice that to extend your elbow, the
posterior arm extensor muscles need to contract.
✓ A muscle called the
masseter in the jaw is the Thus, muscles can only pull, never push.
strongest muscle by
weight. It allows the
teeth to close with a • Excitability – ability to respond to a stimulus, which may be
force of up to 55 pounds delivered from a motor neuron or a hormone.
on the incisors or 200 • Extensibility – ability of a muscle to be stretched.
pounds on the molars.

According to Burgess, 2018

For instance, let’s reconsider our elbow flexing motion we discussed
earlier. To be able to flex the elbow, its muscles must extend to allow
flexion to occur.

A lack of extensibility is known as spasticity.

✓ Elasticity – the ability to recoil or bounce back to the muscle’s

original length after being stretched
Skeletal Muscle Structure

The structure of skeletal muscle forms the basis for

understanding how these contracts. Each skeletal
muscle is an organ that consists of various integrated
tissues. These tissues include the skeletal muscle
fibers, blood vessels, nerve fibers, and connective
tissues. Each skeletal muscle has 3 layers of connective
tissue that enclose it, provide structure, and
compartmentalize the muscle fibers within the muscle.

Facts about your muscles:

1. Your body contains more than 600
muscles.
2. The largest muscle in the body is
the gluteus maximus
3. The smallest muscle in your body is
found in your inner ear.
4. The strongest muscle, based on its
size, is the masseter
Photo from 5. The hardest working muscle is your
(https://trifocusfitnessacademy.co.za/personal-fitness-training- heart.
blog/what-is-the-structure-of-skeletal-muscle/) 6. Your busiest muscles are those
controlling eye movements.
Epimysium – each muscle is wrapped in a sheath of 7. Most of the heat in your body
comes from muscle contraction.
dense, irregular connective tissue
8. Muscles can only push but not pull.
- This allows a muscle to contract and move
9. Muscle work in pairs.
powerfully while maintaining its structural 10. Muscles are made up of special cells
integrity. called muscle fibers.
- Separates muscle from other tissues and
organs in the area, allowing the muscle to From:
move independently. (https://www.healthline.com/health/fun-
facts-about-the-muscular-system#2.-
Your-body-contains-more-than-600-
Fascicles – muscle fibers are organized into bundles. muscles)

Perimysium – surrounded by a middle layer of

connective tissue

Endomysium – encased in a thin connective tissue

layer of collagen and reticular fibers.
- Surrounds the extracellular matrix of the cells
and plays a role in transferring force produced
by the muscle fibers to the tendons (Biga et al,
2020)

Myofibril – the basic unit of muscle.

Muscular Contractions

When we think of muscle contractions normally, we tend to

think of muscle shortening as a process that generates force.

While it’s true that this is a way of muscle contracting, there

are many different ways that a muscle can generate force.

These are the different types of muscle contractions:

1. Isotonic – maintain constant tension in the muscle as

the muscle changes length. This can happen only
when a muscle’s maximal force of contraction exceeds
the total load on the muscle.
✓ Can either concentric (muscle shortens) or
eccentric (muscle lengthens).
2. Concentric – a type of muscle contraction in which the
muscles shorten while generating force, overcoming
resistance.
✓ For example, when lifting a heavy weight, a
concentric contraction of the biceps would
cause the arm to bend at the elbow, lifting the
weight towards the shoulder.
Photo from SportsCare PT
3. Eccentric – results in the elongation of the muscle,
(https://www.sportscarept.com/isometric-vs-
which still generates force; in effect, resistance is isotonic-how-to-train-your-muscles/)
greater than force generated. Eccentric contractions
can be both voluntary and involuntary.
✓ For example, a voluntary eccentric contraction
would be the controlled lowering of the heavy
weight raised during the above concentric
contraction.
✓ An involuntary eccentric contraction may occur
when a weight is too great for a muscle to bear
and so it is slowly lowered while under tension.
4. Isometric – in contract to isotonic contractions, this
type generate force without changing the length of
the muscle, common in the muscles of the hand and
forearm responsible for grip.
✓ An example of this is when you assume the
plank position, the core, hip, and leg muscles
are contracting.
Muscle Fibers

Muscle fibers consist of single muscle cell. They

help to control the physical forces within the
body. When grouped together, they can
facilitate organized movement of your limbs and
tissues. There are several types of muscle fiber,
each with different characteristics.

Each one of your skeletal muscles is made up of

hundreds to thousands of muscle fibers that are
tightly wrapped together by connective tissues.

Each muscle fiber contains smaller units made

up of repeating thick and thin filaments. This
causes the muscle tissue to be striated, or have a
striped appearance.

Skeletal muscle fibers are classified into two

types: Type 1 (Slow Twitch) and Type 2 (Fast
Twitch). FT and ST refer to how fast muscles
contract.

The speed at which a muscle contracts is

determined by how quickly it acts on ATP. ATP is
a molecule that releases energy when it is
broken down. FT fibers break down ATP twice as Adenosine Triphosphate (ATP) is a source of energy
fast as ST fibers. that is used to power the movement of contraction in
working muscles.
ST fibers are good for long lasting activities.
These can include activities such as holding a
posture and stabilizing bones and joints. They
are also used in endurance activities, such as
running, cycling, or swimming.

FT fibers produce shorter, more explosive bursts

of energy and usable in activities involving burst
of energy or strength like sprinting and
weightlifting.

Endurance athletes utilize highly of their ST Photo from LuminUltra Technologies

fibers, while power lifters and sprinters uses (https://www.luminultra.com/blog/what-is-atp-and-what-does-
more FT fibers. it-do/)
Assessing Musculoskeletal Fitness

Musculoskeletal fitness is a multidimensional construct

comprising the integrated function of muscle strength, muscle
endurance, and muscle power to enable the performance of work
against one’s own body weight or an external resistance (Pate, R.,
et al. 2012).

The functions and capacities of the neuromuscular and

musculoskeletal systems play important roles in defining the
physical fitness status of individuals.

Assessment of musculoskeletal fitness has traditionally included

assessment of muscle strength, muscle endurance, flexibility, and
bone health (Bouchard et al., 2007).

In your age group, muscular strength and endurance are normally Photo from
(https://www.t3.com/features/how-to-
assessed with push-ups and curl-ups. do-push-ups)

The results of the assessment are useful in developing your

musculoskeletal fitness which provides significant benefits which
including good posture, reducing risk of injury, improving body
composition, and enhancing your performance, such as playing a
sport.

PUSH-UP

Standard Push-Up – fully extending your legs increases the

difficulty of this move by adding more body weight.
1. Begin with your chest and stomach flat on the floor. Your
legs should be straight out behind you, and your palms
should be at chest level, with your arms bent at a 45-degree
angle.
2. Exhale as you push from your hands and heels, bringing
your torso, chest, and thighs off the ground.
3. Pause in the plank position for a second – keep your core
engaged.
4. Inhale as you slowly lower back to your starting position.
Modified Push-Up – balancing on your knees instead of your feet
is another suitable modification while you build your strength
1. Begin in a hands-and-knees position with your gaze on the
floor
2. Place your hands on the ground on either side of your
shoulders. Your knees should be at a comfortable distance
apart.
3. Inhale as you slowly lower your elbows to bring your chest
toward the ground. Be sure to keep your core muscles
contracted.
4. Pause in the lowered position for a second – your chin may
lightly touch the ground.
5. Exhale as you push from the ground to your starting
position. Photo from Get Healthy U
(https://gethealthyu.com/exercise/
modified-push-up/)

SEX RATING AGE (YEARS)

15-19 20-29
EXCELLENT ≥ 33 ≥ 30

VERY GOOD 25-32 21-29

WOMEN GOOD 18-24 15-20

FAIR 12-17 10-14

NEEDS ≤ 11 ≤9
IMPROVEMENT
Curl-Up/Sit-Up – to measure abdominal muscle endurance.
1. Lie on your back with bent knees and your feet anchored.
2. Tuck your chin into your chest to lengthen the back of your
neck.
3. Squeeze your stomach, push your back flat, and raise high
enough for your hands to slide along your thighs to touch the
tops of your knees.
4. Exhale as you lift your upper body toward your thighs.
5. Inhale as you slowly lower yourself back down to the floor.
6. Count one curl-up/sit-up each time your shoulder blade
touches the floor or mat as you return to the starting position.

SEX RATING AGE (YEARS)

15-19 20-29
EXCELLENT 25 25

VERY GOOD 23-24 21-24

MEN GOOD 21-22 16-20
Photo from
FAIR 16-20 11-15 (https://www.physio-
pedia.com/Curl-ups)
NEEDS ≤ 15 ≤ 10
IMPROVEMENT

SEX RATING AGE (YEARS)

15-19 20-29
EXCELLENT 25 25

VERY GOOD 22-24 18-24

WOMEN GOOD 17-21 14-17

FAIR 12-16 5-13

NEEDS ≤ 11 ≤4
IMPROVEMENT
Sit-and-Reach – to measure the flexibility of your
hamstrings and lower back.

Flexibility is defined as the functional ability of a joint to

move through its full range of motion (ROM).

Functional ability means ROM without pain or a

performance limit (Urbiztondo, 2016). The sit and reach
test has long been used to represent a person’s flexibility,
though actual flexibility may differ around the body.

This test was first described by Wells and Dillon (1952) Photo from FEI Retail Sales
and is now widely used as a general test of flexibility. (https://www.feiretail.com/evaluation/flexibility/)

1. Remove your shoes and sit on a flat surface, legs

extended in front of the body, toes pointing up,
and feet slightly apart, with the soles of the feet
against the base of the step (if there is no step, just
any flat surface will do).
2. Place the ruler on the ground between your legs or
on the top of the step. Place one hand on top of
the other with the fingertips together, then reach
slowly forward, keeping your legs straight. Hold for
a couple of seconds at the point of your greatest
reach, and measure how far you have reached.
3. If you have trouble straightening your legs, get
someone to help by holding your knees down flush
with the ground.
4. Perform the test three times and record the best
score.

Male Female
Excellent >14 >15
Above Average 14.0-11.0 15.0-12.0
Average 10.9-7.0 11.9-7.0
Below Average 6.9-4.0 6.9-4.0
Poor <4 <4
Source: Davis, B. etal. (2000) Physical Education and the study of
sport, 4th ed. London; Harcourt Publishers.
 SMART GOAL SHEET FOR PHYSICAL ACTIVITY HOW TO PREPARE A WORKOUT
PLAN EFFECTIVELY?
SMART 1. Define your goals (SMART)
SPECIFIC What are you going to do? 2. Assess your fitness level
MEASURABLE How much or how long? How 3. Choose the right type of
often? How will you know if you exercise
4. Design a balanced workout
have achieved it?
schedule
5. Consider time and availability
ATTAINABLE What are you going to do to reach 6. Track and monitor progress
your goal? 7. Incorporate motivation and
RELEVANT Why is it important to you? Do you accountability
8. Plan for flexibility
believe you can achieve this?
9. Focus on recovery
10. Evaluate and adjust
TIME-BOUND When will you start? How will you
monitor your progress towards From:
your goal? (https://www.muscleandfitness.com
/workouts/workout-tips/form-vs-
function/)
Try it out!

SMART GOAL SHEET FOR GUIDE QUESTIONS:

PHYSICAL ACTIVITY 1. What are the steps performed

to accomplish your goals?
2. What barriers have you
SPECIFIC encountered during the
process?
3. What solutions have you
considered to move forward
with your goals?
MEASURABLE

ATTAINABLE

RELEVANT

TIME-BOUND
 POST-TEST

Directions: Read the sentences. Encircle the correct letter.

1. Muscular Strength allows you to ___________________.

a. Have a balance of fat, muscles, and bones.

b. Lift, push, or pull things with greater force.

c. Run, bike, or swim for a long time

d. Stretch your hamstrings, triceps, and deltoids

2. How much force do Muscular Strength exercises need?

a. Little force
b. Maximum force

c. No force
d. Some force

3. An example of Muscular Endurance __________________

a. Answering the phone

b. Carrying a gallon of milk

c. Opening a door for someone
d. Opening a jar of pickles
4. Most jobs require ______________________

a. Flexibility rather than great amounts of Muscular Strength

b. Muscular strength rather than great amounts of flexibility

c. Muscular Endurance rather than great amounts of Strength

d. Strength rather than great amounts of Muscular Endurance

5. Muscles can ______________________

a. Become bone, grow, and stretch

b. Change into fat, grow, and lift

c. Pull, lift, and change into fat

d. Push, pull, and lift

6. Resistance exercises change muscles in which two ways:
a. They bend and twist

b. They gain strength and endurance

c. They get bigger and longer

d. They inflate and deflate

7. To improve Muscular Strength _______________________

a. Complete an exercise at least 20 times

b. Run five miles up and down hills

c. Stretch your muscles every day

d. Work your muscles using their total force

8. To improve Muscular Endurance, how many repetitions of an exercise should you be able to
do?

a. 2
b. 4

c. 6

d. 12
9. Flexibility is ______________________________

a. Ability to stay long in an exercise

b. Ability of joint to move through its full range of motion

c. Doing exercises without experiencing fatigue

d. The range of motion of ligaments and joints

10. What are ways to improve your flexibility

a. Burpees

b. Curl-up
c. Push-up

d. Triceps stretch
 LESSON SUMMARY

Musculoskeletal fitness is part of daily life. Playing sports, dancing, carrying groceries, and walking up
steps are all essential to musculoskeletal fitness. It is needed to take on the daily tasks of life without

undue fatigue and to enhance sports performance. Strong muscles provide better protection for body
points, decreasing the risk of injuries. Each muscle or muscle group must be measured correctly to

assess an individual's overall health and fitness. Thus, information from the assessments can help
create or modify your exercise program to keep it grounded on training principles, safe, and effective.

Photo from Interactive Biology

(https://interactivebiology.com/3373/the-muscular-system-how-we-move-around/)
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