Lesson 3: Bone and Muscle Strengthening Exercises

Time Frame: Week 3 Session 1

Content Standard:

Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite
for physical activity assessment performance,
and as a career opportunity
Performance Standard: Leads fitness events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.
Learning Competencies:
The learner:
1. Distinguishes aerobic from muscle-and bone strengthening activities.
2. 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

LESSON CONTENT

UNIT 1
Lesson 2: Aerobic Exercise
What I Need to Know

Muscle and bone strengthening exercises are also called as strength training, it is an exercise used
to improve the muscular strength, a health-related component of fitness, and increase muscle mass as
well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or
force.

This is a high impact, very heavy form of exercise as the muscle have to be deliberately
overloaded and experience fatigue, meaning have to work more than its usual capacity, to be able to
improve.

Activities or exercises like plyometric or jumping exercises, weight lifting, basketball, volleyball,
running, gymnastics, and exercises that uses equipment like resistance bands are good exercises or
activities to develop your bone strength.
 What is it?

Bone strengthening exercise is a kind of activity used to improve the strength

capacity of the bone and enhance growth especially among teens. It is also known
as weight bearing or weight loading activity.

This is done by The force impacting the

exposing the bone to bone increase bone density
weight or force in any thereby increasing bone
direction. strength.

… unlike muscle strengthening exercise, the force that impacts the bone are
commonly coming from impact of the ground or surface and tool/equipment
in contact with any part of the body …

What’s More

FITT Applied to Strength Training

In strength training or exercises FITT is interpreted and applied as the following:

Frequency: Just like in aerobic workout, this factor will guide how many days in a week you should do
strength training. From the illustration above, muscular and bone strengthening exercises can be safely
done in 1-2 non-consecutive days in a week and should follow after a hard exercise session.

Intensity: As in any workout target, intensity in the form of overload, is the most important factor to
consider in muscular and bone strengthening workout. But, unlike aerobic workout, strength training
intensity is determined using the amount of resistance or load. Sets, repetitions, and load volume are also
aspects to consider in setting the desired intensity. Overload should be measured intelligently or else
over exertion and injury will be most likely making the workout counter-productive.

9
SUBJECT: PHYSICAL EDUCATION AND HEALTH
PREPARED BY: P.E. DEPARTMENT
 Ex. To determine your starting load to develop your pectorals, deltoids, triceps, and abdominals using
push up, you perform push up as many times as these muscles can perform the exercise up to the point of
muscle failure.

Muscle failure is the moment when your muscles are not capable of exerting the amount of force
necessary to complete the current repetition, with a given load.

If in case you are using an implement, like for example a dumbbell, then simply you just have to
perform, triceps curl up to the point of muscle failure.

Time: In this case, time or duration of the muscle and bone strengthening workout is determined by the
number of sets, repetitions, and exercises to be performed in a given exercise session. Beginners
normally start with a single set while those who have spent 6 or more weeks depending on progress can
have 2-3 sets.

Ex. 1 set; 12 repetitions per exercise X number of target muscles or body parts Biceps: 2

exercises; 1 set; 12 repetitions each

Triceps: 2 exercises; 1 set; 12 repetitions each
Pectorals: 2 exercises; 1 set; 12 repetitions each
Abdominals: 4 exercises; 1 set; 12 repetitions each

Type: Refers to the kind of exercises or method you are using. Muscle and bone strengthening can be
achieve using body weight, free weights, weight machines, exercises such as plyometrics, resistance
bonds, and sports such as basketball, football, and volleyball. Daily activities such as lifting, climbing
stairs, pushing heavy objects also helps in improving muscle and bone strength.

ACTIVITY

Activity 1: What’s More

Choose 4 parts of your body you want to improve.

Considering COVID-19 pandemic, identify four different items found at home (your home) that you can
use to improve those body parts that you have chosen. Also, list four different household chores that you
can do for this purpose.

Activity 2:
A. Research two different exercises which will allow you to use the four helpful items you identified in
activity 1 that will accurately target muscles of the different body parts listed in the table below.
B. Determine the initial number of sets and repetitions using muscle failure program.

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT
 BODY PART EXERCISE LOAD EXERCISE 2 LOAD
1
SETS REPETITIO SETS REPETITION
N
SHOULDER
ARMS
CHEST
ABDOMINALS
LEGS
TIGH
UPPER BACK

ASSIGNMENT

Direction: Read in advance the topic all about: Safety Health Standards.

SUBJECT: PHYSICAL EDUCATION AND HEALTH

PREPARED BY: P.E. DEPARTMENT