1st Quarter Physical Education 1

Week 4
Lesson: Test One's Level of Fitness
a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance

I. Preliminaries
A. Content Standards:
The learners demonstrate understanding of;

1. fitness and exercise in optimizing one’s health as a habit; as requisite for

physical activity assessment performance, and as a career opportunity

B. Performance Standards
The learner is able to leads fitness events with proficiency and confidence
resulting in independent pursuit and in influencing others positively

C. Most Essential Learning Competencies

1. 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
2. Recognizes the role of physical activity assessments in managing one’s
stress
3. Sets Frequency Intensity Time Type (FITT) goals based on training principles
to achieve and/or maintain health-related fitness (HRF).
4. Explain how the health of body systems affects total physical health

II. Content: Test One's Level of Fitness

a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance
 1st Quarter Physical Education 1
Week 4
Lesson: Test One's Level of Fitness
a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance Healthy

Concept Notes
A. Muscular strength and Muscles endurance

Muscular strength is the amount of force that muscles employ when they are used .
You need to have strong muscle to support your bones and joints. Muscular strength
can translate into the capacity to lift, push, kick, and throw with power. This kind of
fitness can help you throw a baseball, move a furniture, or carry a heavy box. Muscular
strength can keep you away from getting injured. It can help your body cope with
accidents, such as a fall.

Muscular endurance is the ability to use a group of muscles for a long period of
time without getting tired easily. You need muscular endurance when you ride a bicycle
up and down a hilly track. Pedaling without stopping requires muscular endurance.

Muscular strength and muscular endurance are interrelated. You need to have
muscular strength to be able to lift something heavy. On the other hand, you need to
have muscular endurance so you can lift heavy things repeatedly for a longer period of
time.

B. Cardiorespiratory Endurance

Cardiorespiratory endurance refers to the ability to perform activities that need

increased oxygen for a period of time. This type of fitness keeps you from getting tired
easily. Cardiorespiratory endurance is the capacity of your heart and lungs to work
efficiently during physical activity.
There are many physical activities that can improve your cardiorespiratory
endurance. Running, walking, biking, and swimming are examples of activities you can
engage in.
Heart rate refers to the number of times your heart beats per minute.
Resting heart rate (RHR) refers to your heart when you are resting or not doing
any physical activity.
Remember These!
Muscular strength is the amount of force that muscles employ when they are used.
- Muscular strength can translate into the capacity to lift, push, kick, and throw with
power.
Muscular endurance is the ability to use a group of muscles for a long period of time
without getting tired easily.
Cardiorespiratory endurance refers to the ability to perform activities that need
increased oxygen for a period of time.
- Cardiorespiratory endurance is the capacity of your heart and lungs to work efficiently
during physical activity.
Heart rate refers to the number of times your heart beats per minute.
Resting heart rate (RHR) refers to your heart when you are resting or not doing any
physical activity.
 1st Quarter Physical Education 1
Week 4
Lesson: Test One's Level of Fitness
a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance

Seatwork No. 1
Directions: Define each of the following in not more than five words.

1. Heart rate monitoring

2. Cardiorespiratory endurance

3. Recovery time

4. Muscular strength

5. Muscular endurance
 1st Quarter Physical Education 1
Week 4
Lesson: Test One's Level of Fitness
a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance

Activity 5: Summary and Reflection Box

Directions: Summarize what have you learned in this lesson in three to five sentences.
Provide two or three sentences for reflection or opinion regarding Test One's Level
of Fitness
a. Muscular strength and Muscular endurance
b. Cardiorespiratory Endurance
Healthy Fitness Zone