Module 1 Muscle and Bone Strengthening Activities For Canvas

HOPE 1 Exercise for fitness: Muscle and Bone
Governor Pack Road, Baguio City, Philippines 2600

Strengthening Activities
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph
MODULE 1 Subject Teacher:
1
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Dear Student,
Welcome to the HOPE 1 Course offered by The University of the

Cordilleras, Integrated School, Senior High School. This course module
emphasizes on self-directed and outcome-based learning. The key in
successfully passing this subject lies in your commitment in learning and
complying with the requirements. It is our desire that you pass this subject
fully equipped with the necessary 21st Century skills.
This module was designed to provide you with a fun and meaningful
learning experiences and opportunities. You will be enabled to process the
content of this module while being an active learner.
Enjoy and maximize the learning while you are in your own homes.
In this module, you will be encountering the following parts and icons.
This part enumerates the set of objectives,

TARGET competencies and performance standards that
will be acquired upon completion of the module.
This part includes diagnostic activities or check-up

TESTER quizzes that will determine your knowledge about
the topics.
In this portion, a new lesson will be introduced. It is

composed of discussions and introductions of
TEACHING concepts and skills that will in able us to
understanding and have an in depth
understanding about the topic.
2
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Good day UCians! This module will help you understand the following concepts
about Exercise for Fitness:
Lesson 1: Introduction to Physical fitness activities and muscle and bone activities
Lesson 2: Basic Elements of a training Program
Lesson 3: Suggested exercises for Daily Activity log
Learning Objectives
Through discussions and differentiated activities, the students should be able:
a. Appreciate the importance of fitness activity to daily living

b. choose exercises that suits the elements and principles of a training program in
their Daily Activity log, and
c. construct a Daily activity log considering all the principles and elements of a
training program.
Before we continue, let us assess first your prior knowledge about our topic. Let
me see if you could answer the following questions:
PRETEST
Directions: Read each statement below carefully. Place T on the space provided
before the number if you think the statement is TRUE. Place an F if you think the
statement is FALSE.
_____ 1. Anaerobic exercise has to do with the large amount of oxygen intake of the
human body.
_____2. The goal of Daily Activity log is to improve your Body Mass Index.
_____3. Warm up exercises focus on specific skills or type of fitness activities.
_____4. Exercise and physical activities don’t reduce stress and anxiety.
_____5. Aerobic exercises/activities last longer than anaerobic exercises.
Excellent! I guess you answered the items based on your own ideas and
understanding. Now, you are ready to learn and discover more about
Exercise for fitness.
3
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Exercise for Fitness
Regular Physical activity and exercise can

help you stay healthy, energetic and
independent as you get older. Exercise
plays a vital role in preventing health
diseases and stroke. The health benefits of
doing regular exercise have been shown in
many studies. Physical activity and exercise
can reduce stress and anxiety, boost
happy chemicals, improve self-
confidence, increase the brain power,
sharpen the memory and increase our
muscles and bones strength. It also helps in
preventing and reducing heart disease,
obesity, blood sugar fluctuations,
cardiovascular diseases and Cancer.
(Mohammed Elmagd)
Exercise for fitness enables the

learners to set goals, monitor one’s
participation in aerobic, and muscle
and bone strengthening activities
and constantly evaluate how well
one has integrated to one’s personal
lifestyle. Incorporating regular
physical fitness activity into one’s
lifestyle and for establishing a
personal regimen that will help
guarantee a productive, healthy
and satisfying life.
Lesson 1: Introduction to Physical Fitness Activity and Exercise with Muscle and Bone
Fitness brings many advantages and benefits to various aspect of a person’s life. Fitness
enhances an individual’s ability to enjoy work and leisure activities. A person who
achieves total fitness can usually avoids undue fatigue, so that he or she has energy left
for hobbies, recreation, and for meeting unforeseen emergencies.
Physical fitness is a dynamic quality that allow a person to be satisfied hi/her needs
regarding mental, emotional stability, social consciousness and adaptability, spiritual,
moral fibers and organic health consistent with heredity. Physical fitness applies to all
things with regard to conditions and rightness of an individual’s whole being.
Exercise is a subtype of physical activity, usually performed during leisure time worth the
intention of improving one’s physical fitness. Thus, it’s executed for the sake of training. It
is an active performance of the mind and body. People who exercise vigorously on
regular basis live longer, have fewer heart attacks and other serious diseases and enjoy
a greater sense of well-being.
4
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Types of Exercises:
1. Aerobic Exercise- this is an activity which requires the use of large amount of oxygen
over a prolonged period of time, and in which will force the body through repetitive
movement to expand its capacity to supply oxygen. Any exercises which make you tired,
continuous, vigorous exercise directly involved in the development of muscular
endurance.
2. Anaerobic Exercise- activity done in the low supply of oxygen. It produces fat-free
content energy by using the oxygen that is present in muscle tissue and blood, which is
easily re-supplied by normal breathing.
Lesson 2: Basic Elements of Training Program
1. Warm-up- this should take place before workout. According to Prentice (1992), warm-
up increases body temperature, stretches ligaments and muscles, and increase flexibility.
The purpose is to gradually stimulate the cardio respiratory system to a moderate degree,
thus producing an increase blood flow to working skeletal and resulting in an increase in
muscle temperature.
➢ The warm-up should last approximately 10-15 minutes
➢ You should not wait longer than 15 minutes to get started in activity following the
warm-up.
➢ The warm-up should begin with 2- or 3-minutes light jogging to increase metabolic
rate and core temperature.
➢ It should be followed by a period of flexibility exercise in which the muscles are
stretched to take advantage of the increase in muscle elasticity.
2. Work-out (Focused activity or training)
3. Cool down- helps in returning the blood to the heart for reoxygenation, thus preventing
a pooling of the blood in the muscles of the arms and legs. Such period last about 5-10
minutes.
Daily Activity Log Goal
These activities aim to compare and improve the student’s Body Mass Index (BMI) in a
short time as a test. Changes in the BMI will say something about the lifestyle of a student,
and it’s a way to monitor a healthy one. However, for some, not all are efficient to the
activity, but are still encouraged to do so. Student with health problems is advised to
consult their physicians for considerations of “allowed” or “not allowed” to do such
activity.
5
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Body Mass Index (BMI)
➢ Can be used to assess body composition

➢ Calculated by dividing the weight in kilograms by the height in meters squared
Example: wt=77 kg
Ht= 1.73 m
➢ Square the height in meters (1.73 x 1.73=2.99 m2)

➢ Divide the weight by the height squared (77.3 kg/2.99 m2)
BMI = 25.8
Lesson 3: Suggested Exercises for Daily Activity log (Day 3)
1. Plank Jacks
• Start in a high plank position. Extend your
legs behind and tuck your tailbone slightly
so that your pelvis is perpendicular to the
floor.
• Keep your body in a straight line, slightly
bend your knees and hop both feet out
to the sides as if doing a jumping jack.
• Land on your toes, allowing your knees to
bend slightly again, and then hop your
legs back to the starting position.
• The movement should look like a jumping
jack performed in a plank position.
2. Triceps Dips
• Start in reverse tabletop position on the
floor with your fingers pointing toward
your feet.
• Bend and straighten your arms to
complete a repetition.
• Do this pattern of movements for about
ten to fifteen repetitions.
6
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
3. Leg Raise
• Start in a supine position with your feet
together and arms on the side.
• Raise both legs as high as you can above
the ground
• Make sure to engage your core in each
upward and downward movement of your
legs
• Do this pattern of movements ten to fifteen
repetitions.
4. Bicycle Crunches
• Start in a supine position lifting both of
your legs forming right angle in your
knees.
• Pull one knee towards your chest then
switch legs as if you are pedaling on a
bicycle.
• Repeat the same pattern for about 30
seconds.
5. Squat side kick

• Start in a squat position with your feet shoulder
width apart and your knees forming right angle.
• As you stand up put your weight on your right leg
and lift your left leg to the side.
• Go back to your starting position and do the
same pattern on the right side.
• Repeat the same process for about 10 repetitions.
6. Squat elbow knee touch

• Start in a squat position with your feet shoulder
width apart.
• As you stand up lift your right knee and bring your
left elbow towards it while twisting your upper
body inside.
• Return to your starting position and repeat the
same step on the opposite side.
• Perform this exercise for about 10 repetitions.
7
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Performance Task: (40 points)

INSTRUCTIONS:
Daily Activity Log (DAL)
1. Write down exercises you are going to perform for 5 days.

2. These exercises should focus in improving all the parts of your body.
3. Make sure to complete all the elements of a training program (Warm up, Workout,
Cooldown) in your daily activity log. Under workout write down at least three to a
maximum of five exercises of your choice.
4. In making the activity log you should also consider the Principles of a Training
program and FITT principle. Have an advance reading of module 2 in HOPE 1 for
better understanding.
5. Exercise on the third day and fifth day is already provided therefore you are only
required to complete the activity log on first, second and fourth day.
Monday Tuesday Wednesday Thursday Friday

Warm up: Warm up
• Stationary • Stationary
Jogs Jogs
• Jumping • Jumping
Jacks Jacks
• Stretching • Stretching
Work Out: Circuit 1:

• Plank Jacks Note:
(1 set, 30 Perform all the
seconds) exercises in 30
• Triceps dips seconds with 1
(1 set,10 minute
repetitions) rest/interval in
• Leg raises between
(1 set,10-15 exercises.
repetitions)
• Bicycle • Plank
Crunches • Modified
(1 set, 30 Burpees
seconds) • Inch Worm
• Squat Exercise
Elbow Knee • Jumping Jacks
Touch (1 • Mountain
set, 10 Climbers
repetitions) Circuit 2:
• Squat side • Tuck Jumps
Kick (1set, • Leg Raise
10 Circles
repetitions • Step up
• Push up plank
Cooldown: • High Knees
• Slow Walks Cooldown:
• Stretching • Slow Walks
• Stretching
8
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Criteria for Scoring Description Score
Training routine is consistent for a whole week

Appropriateness of and varies from moderate to vigorous physical 20
the Physical Activity activities. It should also contain achievable
exercises/workouts.
Provides complete and necessary information of

the log which includes the elements of a training
Completeness of the 20
program, number of sets and repetitions and
Activity Log.
information about the students pre- and post-BMI.
All the instructions were followed and achieved

Following Instruction 10
during the making of the Activity Log.
Total: 50
References:
• Exercise Physiology. Retrieved on February 26, 2021 from
www.canadiansocietyforexercisephysiology(2002).com
• Body Mass Index. Retrieved on February 26,2021 from

https://www.cdc.gov/healthyweight/assessing/bmi/index.html
• Plank Jacks. Retrieved on March 3, 2021 from

https://www.onnit.com/academy/plank-jacks-how-to-do-them-why-your-
workout-needs-them/
• Knee to elbow squat. Retrieved on March 3, 2021 from

https://www.skimble.com/exercises/24834-cross-knee-to-elbow-squat-how-to-
do-exercise
• Aerobic exercise: How to warm up and Cool down. Retrieved on March 4, 2021
from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-
20045517
Image References:
• Triceps dips. Retrieved on March 3,2021 from https://encrypted-

tbn0.gstatic.com/images?q=tbn:ANd9GcRlh9U2d1FTfnMQqY_dnfLD_EAPLTpBMx
qSVg&usqp=CAU
• Plank Jacks. Retrieved on March 4, 2021from

https://cdn4.vectorstock.com/i/1000x1000/32/13/girl-plank-jacks-weight-loss-
workout-exercise-vector-32023213.jpg
• Squat Elbow knee touch. Retrieved on March 4, 2021 from.

http://s3.amazonaws.com/prod.skimble/assets/1448533/image_iphone.jpg
9
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
• Leg Raise. Retrieved on March 4,2021 from https://www.spotebi.com/wp-

content/uploads/2014/10/straight-leg-raise-exercise-illustration.jpg
• Squat side kick. Retrieved on March 5, 2021 from https://www.spotebi.com/wp-

content/uploads/2015/02/squat-side-kick-exercise-illustration.jpg
• Bicycle Crunch. Retrieved on March 5, 2021 from https://www.spotebi.com/wp-

content/uploads/2014/10/bicycle-crunches-exercise-illustration.jpg
10

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HOPE 1 Exercise for fitness: Muscle and Bone

Governor Pack Road, Baguio City, Philippines 2600

MODULE 1 Subject Teacher:

MODULE 1 Subject Teacher:

Welcome to the HOPE 1 Course offered by The University of the

This part enumerates the set of objectives,

This part includes diagnostic activities or check-up

In this portion, a new lesson will be introduced. It is

MODULE 1 Subject Teacher:

a. Appreciate the importance of fitness activity to daily living

_____3. Warm up exercises focus on specific skills or type of fitness activities.

_____5. Aerobic exercises/activities last longer than anaerobic exercises.

MODULE 1 Subject Teacher:

Exercise for Fitness

Regular Physical activity and exercise can

Exercise for fitness enables the

MODULE 1 Subject Teacher:

Lesson 2: Basic Elements of Training Program

2. Work-out (Focused activity or training)

MODULE 1 Subject Teacher:

Body Mass Index (BMI)

➢ Can be used to assess body composition

➢ Square the height in meters (1.73 x 1.73=2.99 m2)

Lesson 3: Suggested Exercises for Daily Activity log (Day 3)

MODULE 1 Subject Teacher:

5. Squat side kick

6. Squat elbow knee touch

MODULE 1 Subject Teacher:

Performance Task: (40 points)

1. Write down exercises you are going to perform for 5 days.

Monday Tuesday Wednesday Thursday Friday

Work Out: Circuit 1:

MODULE 1 Subject Teacher:

Criteria for Scoring Description Score

Training routine is consistent for a whole week

Provides complete and necessary information of

All the instructions were followed and achieved

• Body Mass Index. Retrieved on February 26,2021 from

• Plank Jacks. Retrieved on March 3, 2021 from

• Knee to elbow squat. Retrieved on March 3, 2021 from

• Triceps dips. Retrieved on March 3,2021 from https://encrypted-

• Plank Jacks. Retrieved on March 4, 2021from

• Squat Elbow knee touch. Retrieved on March 4, 2021 from.

MODULE 1 Subject Teacher:

• Leg Raise. Retrieved on March 4,2021 from https://www.spotebi.com/wp-

• Squat side kick. Retrieved on March 5, 2021 from https://www.spotebi.com/wp-

• Bicycle Crunch. Retrieved on March 5, 2021 from https://www.spotebi.com/wp-

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