Physical Education (P.E.

)
Second Quarter — Week 1 and 2 ; Muscular Fitness
❛ notes ni rai ‧₊˚✧ STEM 11 - A [ Reviewer ]

Muscle and bone strengthening exercises 2. Static Strength ─────────────────

● are also called as strength training ● the measure of the maximum force that can be applied to
● an exercise used to improve the muscular strength, a an unmoving moving object, such as wall.
health-related component of fitness, and increase ● example : basic planks, calves, scrum in rugby, etc.
muscle mass as well as bone density.
一 that is by exposing the group of muscles and bones to a Muscular Endurance
resistance in a form of weight or force. ● this can be measured through several lifting repetitions
● a high impact, very heavy form of exercise as the muscle by using weights or objects that are below one’s
have to be deliberately overloaded and experience maximum capacity.
fatigue, meaning have to work more than its usual
capacity, to be able to improve. ● Isometric Endurance — measured when a person
can hold a certain weight with no movement or
|| Good activities and exercises to develop your bone strength || repetition for longer periods
○ plyometric or jumping exercises
○ weight lifting, running, gymnastics Muscle
○ basketball and volleyball
● is made up of muscle fibers or Fascicle and is covered by
○ exercises that use resistance bands
layers of connective tissues that hold the fibers together.
● MYOFIBRILS — these are smaller protein structures that
Modified Hopscotch make up muscles.
1. Create a hopscotch grid. In each box, you write one form ● SARCOMERES — myofibrils are composed of
of exercise with corresponding number of repetitions like sarcomeres; a series of contrcontractile units, which
squat 15 times, push up 20 times, burpees 10 times, curl made up largely of actin and myosin molecules.
up 20 times, leg raises 15 times, etc. ● HYPERTROPHY — development when the fibers may
2. Stand with your back facing the grid and small stone increase in size as well as in the number of myofibrils
(preferably flat) in your hand, throw the stone with an through exercise.
aim of having it to land in any grid. ● ATROPHY — can result from muscle inactivity or loss of
3. Hopscotch your way to the grid where your stone lands muscle tissues.
and perform the exercise. ● STRENGTH TRAINING — is a kind of exercise that
builds the muscle.
Every day you engage in different physical activities which may
vary in intensity and difficult. These can be categorized into : TIPS ON HOW TO IMPROVE MUSCLE FITNESS
○ aerobic fitness activities ● Always be in proper form — in any exercise right
○ muscular fitness activities posture and execution will reduce the risk of injury and
make the routine more beneficial for you. Ask a trainer
for guidance.
Muscular Fitness
● Avoid lower body exercises with weight if you just had
● this pertains to the general health, strength, and hip or knee injury — before you proceed with your
endurance of the muscles. program, consult your doctor and ask for clearance.
● components of muscular fitness include : ● When using free weights, aim for smooth, steady
○ muscular strength motions. Do not jerk weights into position.
○ the ability of the muscle to exert force for a ● If you feel pain. Muscle soreness is normal after doing
short period of time. resistance exercises. However sharp pain, sore joints
● there are two ways to measure strength : and pulled muscles are already signs of injury. If you feel
○ dynamic strength intolerable and unusual pain during your routine, stop
○ static strength immediately and seek for medical advice.
● Do not lock your joints. Keep in your elbow and knee
1. Dynamic Strength ───────────────── joints slightly bent while exercising as lock joints may
● measure of the maximum weight that can be lifted once cause injury in the joints and tendons.
● any number of loads or weight you can lift is considered
dynamic strength.
● example : squats, climbing stairs, push-ups, bicep curls,
bench press, deadlift, high kicks, etc.

❛ notes ni rai ‧₊˚✧ – Page 1

 BENEFITS OF STRENGTH TRAINING
● boosts the strength of muscles, tendons, and ligaments.
● increases bone density and reduces the risk of
osteoporosis.
● develops lean muscle mass that contributes to healthy
body weight.
● enhances coordination and agility, which can help
prevent falls.
● improves mental health and reduces the risk of
depression. It also lessens the chance of having
insomnia.

Muscular System
● responsible for providing strength, maintaining posture,
and allowingbodily movement.
● composed of muscle fibers which are known to contract.
● muscles are attached to bones, internal organs, and
blood vessels are responsible for movement of the body.
● Composed of three main systems:
○ cardiac, smooth, skeletal.
● The bases of muscular fitness program include :
○ Health Status
○ Physical Ability
○ Age I. The Core
○ Athletic & performance goals of the participant ● region lying between the proximal of the chest and the
● The program considers what equipment / gadget to use: distal pelvis.
○ Resistance Bands ● consists of major muscle that move, support, and
○ Medicine Balls stabilizes the spine.
○ Machines ● action of the trunk include :
● These factors are valuable when adopting the FITT ○ flexion, extension and rotation.
principle — a set of guidelines to help participants in a ● several muscles in this region contribute to spine
fitness program achieve their goal. stability in a variety of postures and body movements.
● Muscular System’s categorized into three different areas: ● protects the abdominal organs; the muscle include
○ the upper extremity ○ abdominals — rectus & transversus abdominis
○ the core ○ obliques — internal and external oblique
○ the lower extremity. ○ latissimus dorsi.

1. Rectus Abdominis (Trunk Flexor) ──────

● a muscle of the ventral abdominal wall which originates
from the pubis, with insertion into the xiphoid process
and fifth to seven coastal cartilages.
● flexes the vertebral column
● draws the chest downward
● provides both core stability and trunk mobility.

2. Transversus Abdominis ────────────

● the deepest of the three flat abdominal muscles that lay
under the internal abdominal oblique.
● plays a significant role in core stabilization, especially
during rehabilitation.
● serves to tighten the abdomen and by compressing the
contents to assist in urination and forced expiration.

❛ notes ni rai ‧₊˚✧ – Page 2

3. Obliques ───────────────── ● consist of three separate muscles located at the back of
● the external and internal oblique muscle whose primary the thigh, such as :
action is to rotate and side bend the trunk. ○ biceps femoris
○ semitendinosus
────────── Internal Oblique ────────── ○ semimembranosus
● a flat muscle located on the abdominal wall which is ● commonly fast-twitch muscles which respond to low
closer to the skin and functions to provide spinal stability repetitions but powerful movements.
● flexes and rotates the trunk toward the same side
3. Quadriceps ─────────────────
────────── External Oblique ────────── ● group of muscles located in front of the thigh. It has four
● most superficial and largest part of the trunk muscles separate muscles :
among the three flat abdominal muscles such as : ○ vastus lateralis
○ external oblique ○ vastus medialis
○ internal oblique ○ vastus intermedius
○ transversus abdominis ○ rectus femoris
● each side of the body has an external oblique muscle. ● these vastus muscles originate on the femur bone and
● acting alone, the external oblique can flex the trunk, side attach to the patella or kneecap.
bend the torso toward the same side, and rotate the ● helps in extending the knee for walking, running and
trunk toward the opposite side. other physical activities.

4. Latissimus Dorsi ────────────────── 4. Achilles Tendon ─────────────────

● a pair of the broad triangular muscles of the back ● the largest tendon in the body
● serves to retract the forelimb. ● connects the calf muscles to the heel bone and is used
● these muscles extends, adducts, and rotates for walking, running and jumping.
● can carry great stress from different physical activities

5. Gastrocnemius muscle ───────────

II. The Lower Extremity
● located at the back portion of the lower leg.
● also known as “lower limb”, refers to the part of the
● the largest and most superficial of the calf muscles
body from the hip to the toes
● primary mover in walking and running.
● includes the :

hip bones of the thigh

knee bones of the leg

ankle joints bones of the foot

● comprises the :

gluteus hamstrings

quadriceps achilles tendon

gastrocnemius muscle

1. Gluteus Maximus ────────────

● the muscle of the buttock that moves the hip and thigh.
● one of the strongest muscles in the human body.
● linked to the coccyx or tailbone, as well as other
surrounding bones.
● examples of muscle action aided by this muscle:
○ standing up from sitting position
○ climbing and keeping in an erect position

2. Hamstrings ─────────────────
● muscles that originate from underneath the gluteus
maximus on the pelvic bone and are attached to the tibia.

❛ notes ni rai ‧₊˚✧ – Page 3

 Physical Education (P.E.)
Second Quarter — Week 3 & 4 ; FITT Principle, Types of Exercise, Workout Plan
❛ notes ni rai ‧₊˚✧ STEM 11 - A [ Reviewer ]

III. Time of Exercise

FITT Principle (Or Formula)
● repetitions and sets are commonly used terms in
● is a great way of monitoring your exercise program.
muscular fitness program.
● FITT outlines the key components of an effective exercise
● set — a group of repetitions followed by a rest period.
program, and the initials F, I, T, T, stand for: Frequency,
● heavy weight and a low number of repetitions (1-5)
Intensity, Time and Type.
○ build strength and overload primarily
● Frequency — refers to the frequency of exercise
fast-twitch fibers,
undertaken or how often you exercise.
● light weight and a high number of repetitions (15-20)
● Intensity — refers to the intensity of exercise undertaken
○ build endurance and overload primarily
or how hard you exercise.
slow-twitch fibers.
● Time — refers to the time you spend exercising or how
long you exercise for.
Level Repetition Set Rest
● Type — refers to the type of exercise undertaken or what
kind of exercise you do. 30 secs to
Beginner 8 - 12 1-3
1 minute
I. Frequency of Exercise Time of
Exercise Intermediate
30 secs to
● beginners — advised to plot two to three days per week, (Endurance 12 - 20 2-3
1 minute
while those in intermediate or high level, four to five build up)
days per week.
Intermediate 2-5
● often times, the work is split into different programs. 2-6 3-5
Strength minutes
● example of an exercise placement per week :
Note : a heavy weight and low number of repetitions build strength
and a light weight and high number of repetitions build endurance.
Monday Tuesday Wednesday Thursday Friday

Upper Upper
Extremity, Lower Extremity, Lower IV. Types of Exercise
Chest, Extremity, RECOVERY Chest, Extremity,
shoulders, back, legs, DAY shoulders, back, legs,
● about the mode of exercise you tend to use.
triceps, core - triceps, core - ● there are different training modalities that you can
core - biceps core - biceps choose from :
abdominals abdominals
○ strength training
Take note : The body needs 48 - 72 hours of rest in ○ endurance training
between workouts to recover. ○ exercise with equipment
○ machines
II. Intensity of Exercise ○ free weights or even your own weight
● Body weight exercise — the most common and
● it is recommended that you choose a weight heavy
inexpensive way to get fit. It maximizes the body weight
enough to fatigue your muscles but light enough for you
to challenge specific group of to get fit.
to complete the repetitions with good form.
● Warm-up and cool down — are essential in every
● repetition — refers to the number of times an exercise is
physical exercise program.
formed during one set.
○ warm-up for about five to ten minutes is
● for beginners and intermediate to high performers to
enough to increase the heart rate and blood
develop strength and endurance, this is advisable :
flow to the muscles before a work-out.
● Push-up — is the most common exercise that helps
Beginners (Low to 60% to 70% develop several muscles of the upper body like the
Moderate) Maximum strength pectorals, deltoids, triceps, and abdominals.
Intensity
of Exercise ○ this exercise has many variations and can be
Advanced
70% to 90% performed based on your fitness level.
intermediate to High
(Moderate to High)
Maximum strength ● Body-weight dip — good for the triceps, this will also
work the abdominals; when performing this work-out,
Note : choose a weight heavy enough to fatigue your muscles but light you need a stable chair or ledge that is a few feet off the
enough for you to complete the repetitions with good form. ground.

❛ notes ni rai ‧₊˚✧ – Page 4

 ● Chest press — works the pectoral muscles. You need a Make sure that you have performed warm-up
couple of hand weights or dumbbells. exercises before you proceed with this workout
○ for beginners, women should try 3-5 lbs. and cool down after. Once you have completed
this workout, allow your body to rest at least 24
(1.3-2.2 kg) weights and men should try 8-15 Workout hours before performing other exercises or
lbs. (3.5-6 kg) weights. Instructions workouts.

● Basic squat — is a common and simple exercise that

Rest between
works the majority of the muscles of the lower body Repetitions per set
exercises
such as legs, lower back, hips, buttocks and even bones.
● Step-up — is much like climbing stairs. This exercise can 8-10 reps
Chest Press 30 seconds
build lower body strength. for 2 sets
○ you can perform this anywhere as long as you
Basic Squat 8-10 reps 30 seconds
can find a staircase that is a little lower than the
for 2 sets
height of your knees.
● Wall sit — is similar to squat. It works the gluteus and 10-12 reps
Standing Torso Twist 30 seconds
thighs. You can perform this exercise anywhere as long for 2 sets
as there is a wall to lean on.
Single Leg DeadLift 10-12 reps 30 seconds
for 2 sets
– is an alternative to
traditional barbell 10-12 reps
Single leg Bridge Forward Reach 30 seconds
deadlift and can help for 2 sets
deadlift
build leg strength,
balance and flexibility. 10-12 reps
Lying Leg Raise 30 seconds
for 2 sets

– helps strengthen Summary

Kneel to stand the glutes.
● Aerobic exercise — is any exercise performed and
sustained over a period of time with oxygen as a
necessity to deliver energy.
● Bone strengthening exercise — is a kind of exercise that
produces force to the bone to trigger growth and
– helps strengthen the increase bone strength by increasing bone density.
Calf raise
calf muscles. ● Muscle strengthening exercises — is a 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.
– helps strengthen the Starting a fitness program — may be one of the best
Bridge with ●
core. This is another things you can do for your health.
forward reach
variation of plank. ● Physical activity — can reduce your risk of chronic
disease, improve your balance and coordination, help you
– is good for the lose weight, and even improve your sleep habits and
midsection of the self-esteem.
abdomen and the ────────── Fitness Program ──────────
Lying leg raise movement is coming
from the upper body 1. Assess your fitness level
and strengthens the — assessing and recording baseline fitness scores can give
core benchmarksto measure your progress, consider recording :
● Your pulse rate before and immediately after walking 1
mile (1.6 kilometers)
– works the external ● How long it takes to walk 1 mile, or how long it takes to
and internal oblique. run 1.5 miles (2.41 kilometers)
Standing
This muscle provides ● Standard / modified push ups you can do at a time
torso twist
support for the lower ● How far you can reach forward while seated on the floor
back. with your legs in front of you
● Your waist circumference, just above your hipbones
● Your waist circumference, just above your hipbones
Galaw Pilipinas — is a four-minute calisthenics routine that shall
contribute to the 60 minutes of moderate to vigorous physical
Workout Plan activity prescribed daily for children of 5-17 years of age.
● gives you a sense of focus, control and satisfaction when
you plan your workout ahead of time, you may be able to — end, good luck!! hehe <33 —
complete your workout.

❛ notes ni rai ‧₊˚✧ – Page 5