Strength Training Self-Learning Module for Physical Education: Quarter 1 - Module 1, Assignments of Earth science

Download Strength Training Self-Learning Module for Physical Education: Quarter 1 - Module 1 and more Assignments Earth science in PDF only on Docsity! CO_Q1_Physical Education_Module1 Physical Education Quarter 1 - Module 1: Strength Training 10 Physical Education- Grade 10 Alternative Delivery Mode Quarter 1 – Module 1: Strength Training First Edition, 2021 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for the exploitation of such work for a profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Printed in the Philippines by ___________________ Department of Education – Region I Office Address: Flores St. Catbangen, City of San Fernando, La Union Telefax: (072) 607- 8137/ 682-2324 E-mail Address: region1@deped.gov.ph Development Team of the Module Write: Lucky Nestor A. De San Juan Editors: Gene A. Reginaldo, Edwin C. Padasdao, Ritchelle B. Dejolde Reviewers: Francis A. Domingo, Jenetrix T. Tumaneng, Editha T. Giron, Gina A. Amoyen, Antonio V. Laceste Jr., Evangeline A. Cabacungan Illustrator: Lucky Nestor A. De San Juan Layout Artists: Lucky Nestor A. De San Juan, Mary Ann L. Cabilan, Jannibal A. Lojero Management Team: Tolentino G. Aquino, Arlene A. Niro, Gina A. Amoyen, Editha T. Giron, Francis A. Domingo, Joann A. Corpuz, Mariecon G. Ramirez, Arnel S. Bandiola, Arthur M. Llaguno, Gene A. Reginaldo Introductory Message This Self Learning Module (SLM) is prepared so that you, our dear learners, can continue your studies and learn while at home. Activities, questions, directions, exercises, and discussions are carefully stated for you to understand each lesson with ease. The SLM is composed of different parts. Each part shall guide you step-by- step as you discover and understand the lesson prepared for you. Pretest is provided to measure your prior knowledge on the lesson. This will show you if you need to proceed in completing this module or if you need to ask your facilitator or your teacher’s assistance for better understanding of the lesson. At the end of this module, you need to answer the posttest to self-check your learning. Answer keys are provided for all activities and tests. We trust that you will be honest in using them. In addition to the material in the main text, Notes to the Teacher is also provided to our facilitators and parents for strategies and reminders on how they can best help you in your home-based learning. Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use a separate sheet of paper in answering the exercises and tests. Likewise, read the instructions carefully before performing each task. If you have any question in using this SLM or any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Thank you. 1 CO_Q1_Physical Education10_Module1 What I Need to Know This module was specifically developed and designed to provide you fun and meaningful learning experience, at your own time and pace. The module is divided into four lessons, namely: • Lesson 1- Introduction to Strength Training and Food Requirements • Lesson 2- Different Strength Training Activities • Lesson 3- Development of Strength Training • Lesson 4- Making It Part of Life After going through this module, you are expected to: • assess physical activity, exercise and eating habits; PE10PF-Ia-h-39 • engage in moderate to vigorous physical activities for at least 60 minutes a day in and out of school PE10PF-Ib-h-45; and • express a sense of purpose and belongingness by participating in physical- related community services and programs PE10PF-Ib-h-48 Directions: Select the letter that represents your best answer. Use your activity notebook in writing your answers. 1. How many hours is the most ideal time for an individual to engage in doing on- line activities? A. 8 hours B. 6 hours C. 4 hours D. 2 hours 2. Which of the following is the best way to maintain an active lifestyle? A. Reading books B. Using gadgets C. Watching TV D. Biking 3. Which of the following physical activities is the most convenient? A. Brisk Walking B. Jogging C. Biking D. Running 4. What strengthening exercise requires the body to be lowered until the chest is approximately one fist off the ground then pushed off the ground to return to its original position? A. Push up B. Superman C. Crunches D. Side Crunches 5. What strengthening exercise requires the body to proceed to a prone lying position followed by lifting both arms and legs? A. Push up B. Superman C. Crunches D. Side Crunches What I Know 4 CO_Q1_Physical Education10_Module1 Directions: The following questions will help you determine your physical activity preference. Use the scoring guide to help you assess your fitness level. Please answer the questions honestly. Use your activity notebook in writing your answers. 1. How active were you during your P.E. classes? A. Inactive B. Slightly Active C. Active D. Very Active 2. In the past week, how many days were you active for at least 60 minutes? A. 0 B. 1-2 days C. 3-4 days D. 5 or more days 3. In the past week, how many days did you spend watching TV, playing video games, or using your phone for more than 2 hours? A. 5 or more days B. 3-4 days C. 1-2 days D. 0 4. You complete the statement. In the past week, I spent most of my leisure time________________________. A. Reading books, watching TV, playing video games, surfing the net, and sleeping B. Helping with household chores, cleaning my room and running errands C. Performing moderate-intensity sports, games and dance D. Performing high-intensity sports, games and dance 5. For the past weeks, how many hours in a day did you spend playing video games or surfing the net? A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min. 6. How many hours of your weekend did you spend in doing high-intensity activities? A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min. 7. How many minutes of your PE class did you spend playing or dancing and moving? A. Less than 15 min. C. 31-45 minutes B. 15-30 minutes D. More than 45 min 8. How would you classify your participation in various physical activities? A. Inactive C. Moderately Active B. Slightly Active D. Very Active 9. What is the best way to keep healthy if there is a pandemic? A. Stay at home C. Go to the gym B. Accomplish paper works D. Do work-out or exercise at home 10. How long can you endure on on-line class/work/activity? A. 8 hours B. 6 hours C. 4 hours D. 2 hours 11. How many hours do you allocate for your exercise? A. 5 min. B. 15 min. C. 1 hour D. 3 hours What’s New 5 CO_Q1_Physical Education10_Module1 12. How do you define your lifestyle nowadays? A. Not-active B. Healthy C. Active D. Very Active 13. How many hours should we expose ourselves to doing on-line activities? A. 8 hours B. 6 hours C. 4 hours D. 2 hours 14. Which of the following physical activities is the most convenient exercise for you? A. Reading Books B. Singing C. Dancing D. Walking 15. Which of the following physical activities is the most difficult exercise for you? A. Brisk Walking B. Jogging C. Biking D. Running Scoring Guide 1. Equate the following points for each letter response to the questions above: A =1-point, B = 2 points, C = 3 points, D = 4 points 2. Add all the points from each question. 3. Rate your score: “Very Active” if your score is 30 and above “Active” if your score is 19-29 “Less Active” if your score is 9-18. “Inactive” if your score is lower than 17. 4. In your activity notebook, based on your score and your rating, write three things that you can improve on and explain why you chose those. This activity was adapted from the book of Lualhati Fernando –Callo and Peter FerminDajijme. Physical Education and Health Volume I- 6 CO_Q1_Physical Education10_Module1 What It Is A. STRENGTH TRAINING Strength training specializes in the inducement of muscular contraction through the use of free weights, weight machines, and resistance bands which builds the strength, size of skeletal muscles, and anaerobic endurance. It strengthens and increases the amount of muscle mass in the body by making the muscles work harder than they're used to. It improves overall health and well-being because the bones, muscles, tendons, and ligaments are strengthened and toughened. It also increases metabolism, improves cardiac function, and elevates good cholesterol. Strength training is most commonly seen as a weight-bearing activity. There are two terms concerning strength exercises: Repetition and sets. A rep (repetition) is one full movement from the starting point to finish. A set is a group of repetitions. The most basic training design is to have anywhere between 6 and 15 reps in a set and performing 3 sets. Some people will go for 6 to 9 reps, some will go for 9-12 and some will go for 12-15 reps in a set. These numbers are for upper body strength training. The lover body reps must be anywhere between 15-25 reps also with an approximate of three sets. Benefits of the Weight-Bearing Strength Training Exercises With a good strength training program, a learner will: 1. have an increase in muscle strength; 2. strengthen tendons and ligaments; 3. improve in a range of motion joints; 4. have a reduction of body fat and increase in lean muscle mass; 5. potentially improve his/her blood pressure levels; 6. gain positive changes in levels of blood cholesterol; 7. gain an improvement in glucose tolerance and insulin sensitivity; and 8. gain overall strength, balance, and functional ability. Precautionary measures Even if we are so concentrated on developing a healthy and active lifestyle, we still need to consider our safety. So, bear in mind the following precautionary measures: 1. Before engaging yourself in the activity, warm up first through walking. After doing the exercise, cool down for five to ten minutes through stretching. 2. Align the body correctly and move smoothly through each exercise. Focus on form, not weight. Poor form can cause injuries and slow gains. When learning a strength training routine, start with no weight, or very lightweight, then concentrate on slow-smooth lifts and equally control descents while isolating a muscle group. 9 CO_Q1_Physical Education10_Module1 WATER - During exercise, evaporation is usually the primary mechanism of heat dissipation. The temperature rises rapidly if the body cannot adequately evaporate sweat from the skin’s surface. Continuous sweating might lead to losing valuable fluids from the reservoir within the body. The rate is being related to exercise intensity, individual differences, environmental conditions, acclimatization state, clothing, and baseline hydration status. CARBOHYDRATES - The majority of your diet must consist of healthy, natural carbohydrates. These should not come from sugar (even though sugar is packed with carbohydrates). Get your carbohydrates from natural sources such as rice and whole grains. PROTEIN - Protein is very important if you add strength training to your aerobic routine. You need to consider protein to be an integral part of your diet. The amino acids that makeup proteins are the small amount of acid that makes every biological function of your body possible. For those trying to lose weight, diets high in protein and fiber are very likely to limit cravings and make you feel full faster and longer. FRUITS and VEGETABLES - Make your plate filled with fruits and vegetables. Dark green, red, orange vegetables, have high levels of nutrients such as vitamin C, calcium, and fiber. Adding spinach or romaine lettuce and tomato to your sandwich is the easiest way to get more veggies in your meal GRAINS - Choose whole grains, like whole- wheat bread, brown rice, and oatmeal. It is also best to consume them with fruits. Eight or more glasses of water a day keep us hydrated.EE Rice is a good source of carbohydrates. Pork is one good source of protein. Tomatoes and eggplant are some of the nutritious food our body needs. Wheat bread is more advisable to eat. 10 CO_Q1_Physical Education10_Module1 DAIRY - If you are trying to build strong bones, drink fat-free, or low-fat milk products. In some cases, when you cannot digest lactose, there are alternatives that you can have like soy or rice milk and low-fat yogurt instead. PIZZA, CANDY, and FAST FOOD - You don’t need to deprive yourself of eating these items. Eating less of them may help you maintain a healthy weight. Pizza, candy, fast food, and sodas have a lot of added sugar, solid fats, and sodium which could be beneficial at some point especially when consumed in the proper amounts. A healthy eating plan should still be observed. ADDED SUGAR - Fruits are naturally sweet not like cookies, snack cakes, and brownies, which have added sugar to make them taste better. Sugar adds calories but has no nutrients, so you need to have less intake or consumption of it. SOLID FATS - Fat helps your body grow and develop. It is a source of energy and it even keeps your skin and hair healthy. But some fats are better for you than others. Solid fats are fats that are solid at room temperature, like butter, stick margarine, shortening, and lard. They often contain saturated trans-fat, which is high in calories and not healthy for the heart so be easy on cakes, cookies, pizza, and fries which often have a lot of solid fat. SODIUM - Your body needs a small amount of sodium. But, consuming too much of this can raise your blood pressure, which is unhealthy for your heart and your body in general. Processed foods, like those that are canned, frozen, or packaged, often have a lot of salt. Try to use less than one teaspoon of salt in preparing food when cooking. Skipping meals may lead to weight gain. Follow these tips to maintain a healthy weight. Milk builds strong bones. Pizza must be eaten in moderation. Cookies have added sugar thus, these must be consumed in moderation. Margarine is an example of solid fats. Too much salt in the body absorbs too much water 11 CO_Q1_Physical Education10_Module1 1. Eat breakfast every day. It gets your body going. You can even grab something on the go, like a piece of fruit and a slice of whole-grain bread. It also helps you concentrate on your studies or even enables you to focus on your work brought about by the power of taking regular breakfast. 2. Pack your lunch. Aside from being economical, if you pack your lunch, you can control the portions and can ensure a healthy meal since you prepare it. 3. Eat healthy snacks and try not to skip meals. If you can bring your snack, then do so. Eat boiled bananas, camote, and the like instead of taking junk food. 4. Take dinner with your family. When you eat with your family, you are more likely to eat a healthy meal, and you can take the time to catch up with each other. 5. Be involved in grocery shopping and meal planning at home. If you’re involved, you can make sure meals are healthy and taste good. Share your knowledge with your parents while picking up your groceries and strengthen your bonding, too. Proper Nutrition for Exercise Nutrition is the health branch of health science that emphasizes the importance of food for growth and development, as well as in lowering the chances of acquiring diseases and illnesses. Proper nutrition depends on the mix of food with varied nutrients that we need to consume every day. Having too much or too little of these nutrients can lead to disorders, so keep principles of nutrition like adequacy, balance, and variety. Nutrients are important food substances that help our body function properly. They provide energy and facilitate the growth and repair of cells. Macronutrients such as carbohydrates, fats, proteins, and water are mandatory intake by the body in large amounts. Micronutrients such as vitamins and minerals are only needed in very little amounts. They all aid our bodies to produce enzymes, hormones, and other substances critical to growth and development. Micronutrients Importance Signs and Symptoms of Deficiency Vitamin A Helps the body use carbohydrates, proteins, and fats. Maintains healthy skin, bones, teeth, hair, and vision Anemia, painful joints, cracks in teeth, depression, frequent infections Vitamin B Produces energy from carbohydrates and fats. Breaks down glycogen to release glucose and make hemoglobin in carrying oxygen in the blood Anemia, depression, convulsion, skin rashes, nervous system degeneration, progressing to paralysis and hypersensitivity Vitamin B12 Aids maintenance of red blood cells Red blood cell breakage, anemia, muscle degeneration, difficulty walking, leg cramps Vitamin E and C Aids in bone, teeth and skin formation and resistance to infection it protects the body from oxidative damage Anemia frequent infection, bleeding gums, loosened teeth, muscle degeneration and pain, joint pain, blotchy bruises, failure of wounds to heal. 14 CO_Q1_Physical Education10_Module1 I. Directions: Answer the following questions in your activity notebook. 1. What are the different strength training exercises? Provide the significance of each strength training activity to the body. 2. In strength training, what is the difference between prep and set? II. Directions: Complete the semantic map by writing words associated with the theme given below. Lesson 2 Strength Training What’s In Strengthening Exercise Participation in daily fitness activities supports a healthy function of the heart and lungs. Choose the best fitness activity not only to enhance the body’s performance but also to enjoy the active engagement that supports lifetime goals. 15 CO_Q1_Physical Education10_Module1 III. Directions: Think of some household chores that can be done as alternative to the exercises identified below. Write your answer in your activity notebook. What It Is A. Warm-up Directions: Perform the following warm-up exercises provided in the table. Provide the number of sets and preps you think you can perform within a minute and record your pulse rate after the executing the three warm-up exercises. Exercise Number of Sets and Reps Pulse Rate for 1-minute Jog-in-place Jumping jacks 1-minute step test B. Work-out Directions: Below is the list of work-out exercises. Perform each work-out exercise and fill out the table with the number of reps and sets you were able to perform. C. Cool Down Directions: Perform the following cool-down activities with your favorite relaxing music for 1 minute each exercise. Determine which part of your body felt the stretch and tension. Describe your experience in this activity on your notebook. Exercises Household chores 1. Push-up (Ex: Getting up from the bed from prone lying position) 2. Superman 3. Crunches 4. Side Crunches 5. Squats Exercises Set Rep Push-up Superman Crunches Side Crunches Squats 16 CO_Q1_Physical Education10_Module1 Directions: Create a visual presentation or poster of the different safety tips that we need to consider when doing strength training. Use an A4 size bond paper. Below are the criteria for grading your output. You may pass this output after accomplishing this module. 699 696 Criteria for grading the visual presentation or poster CON6TENT 50% ✓ Appropriate details support main idea ✓ Accurate and detailed information ✓ Information adequately supports purpose of visual presentation FOCUS 20% ✓ Topic and title are clear and easily identified ✓ Main idea is clearly appropriate to topic ✓ All illustrations complement the topic VISUAL APPEAL 20% ✓ Outstanding use of color, design, and space ✓ Original and creative design ✓ Overall design is pleasing and harmonious MECHANICS 10% ✓ Free of grammatical errors ✓ Words are legible and pertinent to topic Total- 100 % 96 96 Exercise Spot Reflection Standing-toe-touch Upward dog Plank What’s More Congratulations for doing a good job. Take a break and continue when you’re ready for the next lesson. 19 CO_Q1_Physical Education10_Module1 (RPE), there is an assigned ratio scale. The higher the number given by the exerciser, the higher the level of exertion is. To use this text, the exerciser is tasked to determine the approximate level of his/her exertion between 1 and 10. The equivalents are as follows: RPE Approximate Level of Exertion 1 10 % No Exertion 2 20% Very Very Weak 3 30% Very Weak 4 40% Weak 5 50% Moderate 6 60% Somewhat Strong 7 70 % Strong 8 80 % Very Strong 9 90 % Very very strong 10 100 % Maximal Exertion If the student gives a number of 5, for example, he/she garners an exertion level of 5, which means that he/she would more or less, be at his/her 50% personal maxHR. This value can then be compared to the Prediction Equation, which is based on the student's age. A simple way of determining the maxHR is through this formula. 220- age (for example, 20 years old) = 200 (maxHR of the student) RPE = 5 (exertion = 5, or approximately 50% heart rate) Therefore, at the rate the student is exercising, the heart rate should be 100 bpm (beats per minute). 200-20= 20 200 x .50 = 100 Activity 1: Try this one. Compute for the maximum heart rate of a 24-year old athlete whose RPE is 8. Show your step-by-step computation in your activity notebook. This is the Rate of Perceived Exertion (RPE) Scale. If you want to measure the intensity of your workouts, get familiar with the numbers. In simple terms, the numbers correspond to the intensity of exercise. Have you seen this chart? How is it related to the Philippine activity pyramid? You just did a computation on heart rate. Now, it’s time to create your own fitness plan. 20 CO_Q1_Physical Education10_Module1 FITT PRINCIPLE Exercise is an activity that stimulates the body to adapt and become stronger. The stimulus has to be appropriate to derive health benefits. If the stimulus is too light, the body will not adapt, and if it is too hard, it may cause some injuries. The exercise program should be designed to fit the current health condition of the individual and it should be interesting. The FITT Principle is a helpful guide in designing a personalized fitness program. Activity 1. Directions: Prepare a simple fitness program by simply selecting the set of exercises that you want. In your work-out or strengthening activity, use the alternative exercises that you have chosen in the previous activity or lesson. Exercise Duration Pulse Rate Warm-up 1 2 3 4 5 Work-out/ Strengthening Exercise 1 2 3 4 5 Cool Down/ Stretching 1 2 3 4 5 Activity 2. Directions: Create your fitness plan, warm-up, work-out, and cool-down exercises. Be ready to perform them with music and record your performance. You will be graded using the following rubrics: What I Have Learned 21 CO_Q1_Physical Education10_Module1 RUBRICS FOR GRADING FITNESS PLAN CONTENT 40%  All the exercises were appropriate for strengthening activity. Execution 30% All the exercises were executed properly. Overall, they were pleasing and harmonious Mastery 20% All exercises were executed with full mastery and in proper order Attainability 10% The exercises used were easy to follow and can be performed by everyone Total- 100 % Being well and fit enables one to perform everyday duties and daily routines from moderate-to-vigorous levels without excessive fatigue or getting tired and become miserable at the end of the day. One should still have the strength to perform other activities for recreation. There are contributory factors for being fit. One of which is the fitness activity. A fitness activity includes physical movements designed to burn fats or calories. Everybody can benefit from regular physical activities, whether it be moderate or vigorous activities. The greater amount of physical activity, 'longer duration', or greater intensity' can provide additional health benefits. Some of the suggested fitness activities are strength training, walking, running, and jogging. What is It Lifting weights is as important as those exercises using one’s body weight for resistance or resistance bands. This type of exercise increases lean muscle mass which is particularly important for weight loss sine lean muscles burn more calories than other types of tissues. When you drop pounds, you can also lose muscle, so it's Lesson 4 Making it Part of Life Hello! You are about to finish this module with your last lesson. Ready? Let’s proceed. 24 CO_Q1_Physical Education10_Module1 Criteria Description CONTENT 40%  All the exercises were appropriate for strengthening activity. Execution 30% All the exercises were executed properly. Overall movements were pleasing and harmonious. Mastery 20% All exercises were executed with mastery and in proper order. Attainability 10% The exercises used were easy to follow and can be performed by everyone. Total - 100 % Directions: Provide insights on all the lessons in this module. Write your answers in your activity notebook. Lesson 1- Strength Training Lesson 2- Maximum Heart Rate Lesson 3- Fitness What I Have Learned Reminder! Participation in daily fitness activities supports a healthy function of the heart and lungs. Choose the best fitness activity not only to enhance the body’s performance but also to enjoy the active engagement that supports lifetime goals. 25 CO_Q1_Physical Education10_Module1 What I Can Do Directions: In essay form, explain the importance of working out using the guide questions below. 1. How could you apply strength training as part of your everyday living? 2. Why is strength training important in your life? RUBRICS FOR GRADING SUBSTANCE 40%  The answer was clear and direct to the point. RELEVANCE 40% The questions were answered clearly and comprehensively and relevant to the present situation. EXPRESSION 20% The essay is well expressed, the language used, vocabulary and elements of writing were observed. Total- 100 % Assessment Directions: Select the letter that represents your best answer. Use your activity notebook in writing your answers. 1. Which of the following statements supports strengthening exercises? A. It deteriorates the immune system B. The muscles will just get tired and weak C. It aims to develop the reproductive system only D. It is both beneficial to muscles and bones for better mobilization. 2. What do we call the number of repetitions or the full movement of exercise from the starting point to finish? A. Rep B. Set C. Laps D. Cycle 26 CO_Q1_Physical Education10_Module1 3. Which of the following is the most ideal reps for lower body? A. 6-15 B. 6-9 C. 12-15 D. 15-25 4. Which of the following is the right procedure in executing Superman? I. Start with prone position II. Lift both arms and legs III. Don’t bend legs IV. Lower arms and legs without relaxing on the ground A. I-II-IV-III B. IV-III-II-I C. I-II-III-IV D. I-III-IV-II 5. You were asked to execute lying with legs together and extending the arms close to the ground 360 degrees from the body as support or balance, what are you trying to execute? A. Push-ups B. Side Crunches C. Crunches D. Squats II- Write AGREE if the statement is correct and DISAGREE if it’s not. 1. Walking and stretching are effective for warming up and cooling down activities. 2. Proper breathing helps you to be in control by executing physical activities with the right tempo. 3. Exhaling while working against resistance by lifting, pushing, or pulling helps you carry the weights with ease. 4. Slowly increasing weight or resistance challenges your body as it tests one’s muscle strength. 5. Sticking to the routine of working all the major muscles of the body two or three times a week is most ideal. Congratulations for a job well done! See you again next time!