10

PHYSICAL
EDUCATION
Quarter 2 – Module 7 – Week 7
Strength Training without
weights

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PHYSICAL EDUCATION
Quarter 2 – Module 7 – Week 7: Strength Training without weights

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Regional Director: Gilbert T. Sadsad

Assistant Regional Director: Jessie L. Amin

Development Team of the Module

Writer: Maria Bernardita S. Cabadato
Editors: Eva Edna Carinan, Joan S. Barallas and Rolando Espiritu 
Reviewers: Ma. Tessie C. Babasoro and Maria Teresa P. Borbor
Illustrator: Henny Ray Daet
Layout Artist: Melody P. Borbor

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IMPROVING YOUR MUSCULAR STRENGTH: TRAINING WIHOUT WEIGHTS

I. Introduction
In this part of your lesson, we will be widening our knowledge about the
exercises that involve assessing your muscular strength and the proper execution
of those exercises for safety and form. You will be given opportunities to reflect
and understand more on the importance of exercising the different body
muscles that compromise the different part of your bodies. Activities in forms of
exercises will be given to you that hit your muscles with proper execution for
safety and maximum results which will in turn be beneficial for you, your body,
specifically your muscular strength. Be motivated to move those muscles NOW to
be FIT and HEALTHY!!!

II. Objectives
Hello learner! At the end of this module you will be able to:
 Engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of school.

III. Vocabulary List

 Bodyweight Training – Bodyweight exercises are strength training exercises
that use the individual's own weight to provide resistance against gravity.
Bodyweight exercises can enhance a range of biomotor abilities including
strength, power, endurance, speed, flexibility, coordination and balance.
 Crunches - The crunch is one of the most popular abdominal exercises. When
performed properly, it engages all the abdominal muscles and it allows both
building six-pack abs, and tightening the belly.
 Lunges – A lunge can refer to any position of the human body where one leg is
positioned forward with knee bent and foot flat on the ground while the other leg
is positioned behind.
 Dips – A dip is an upper-body strength exercise. Narrow, shoulder-width dips
primarily train the triceps, with major synergists being the anterior deltoid, the
pectoralis muscles, and the rhomboid muscles of the back.
 Squats – A squat is a strength exercise in which the trainee lowers their hips
from a standing position and then stands back up. During the descent of a squat,
the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip
and knee joints extend and the ankle joint plantarflexes when standing up.
 Planking – The plank is an isometric core strength exercise that involves
maintaining a position similar to a push-up for the maximum possible time.
 Push up – By raising and lowering the body using the arms, push-ups exercise
the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the
rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a
whole.

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IV. PRE-TEST:
Before we proceed with our activity for today, let’s check if you know the definition of
the following terms. Use your activity notebook in answering this test. Match column A to
column B. Write the letter only.

Column A Column B
____1. Lunges a. By raising and lowering the body using the arms

____2. Planking b. one leg is positioned forward with knee bent and
foot flat on the ground while the other leg is
positioned behind.

____3. Push up c. One of the most popular abdominal exercises.

____4. Crunches d. Squat is a strength exercise in which the trainee
lowers their hips from a standing position and then
stands back up.
____5. Squats e. It is any necessary human regulatory function
which is under individual control, deliberate and
self-initiated.
f. Maintaining a position similar to a push-up for the
maximum possible time
V. Learning Activities 

Now that you have assessed your terminologies, you are now ready to engage in a
variety of active recreational activities that will help execute proper exercises that target
your muscular strength. Be ready with your workout attire. Enjoy and have fun with the
succeeding fitness activities. Let’s begin with strength training activity.

Procedure:
 Perform stretching and warm-up exercises before performing the series of
strength training exercises.
 Observe the safe and proper execution of exercises to avoid injury.
 Cool down after performing the exercises

WARM UP EXERCISES

Exercise 1: Neck Stretches

Action: Slowly and gently tilt the head laterally. You may increase the
degree of the stretch by gently pulling with one hand. You may also
turn the head about 30 degrees to one side and stretch the neck by
raising your head toward the ceiling. Do not extend your head
backward, instead look straight forward.
Areas Stretched: Neck flexors and extensors; ligaments of the
cervical spine.
Exercise 2: Arms Circles
Action: Gently circle your arms all the way around. Conduct the exercise in both directions.

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Areas Stretched: Shoulder muscles and ligaments.

Exercise 3: Side Stretch

Action: Stand upright, feet separated to shoulder-
width, and hands on your waist. Now bend the upper
body to the right, with the left arm extends over the
head, towards the right. Hold the final stretch for a few
seconds. Repeat on the other side.
Areas Stretched: Muscle and ligaments in the pelvic region.

Exercise 4: Body Rotation

Action: Place your arms slightly away from the body
and rotate the trunk as far as possible, holding the
final position for several seconds. Conduct the
exercise for both the right and left sides of the body.
 

Areas Stretched: Hip, abdominal, chest back, neck

and shoulder muscles, hip and spinal ligaments

Exercise 5: Chest Stretch

Action: Stand opposite your partner about an arm’s length

apart, facing each other. Place your hands on your
partner’s shoulders. Let your partner do the same. Bend
down together at the waist without losing hold of each other’s
shoulders until your upper body is a parallel to the floor. Hold
the final position for a few seconds.
 

Areas Stretched: Chest (pectoral) muscles and shoulder

ligaments.

Exercise 6: Shoulder Hyperextension Stretch Action: Have a partner grasp your arms
from behind by the wrist and slowly push them upward. Hold the final position for a few
seconds.

Areas Stretched: Deltoid and pectoral muscles; ligaments

of the shoulder joint.

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Exercise 7: Quad Stretch

Action: Lie on your side and move one foot back by
flexing the knee. Grasp the front of the lower leg and pull
the ankle toward the gluteal region. Hold for several
seconds. Repeat with the other leg.

Areas Stretched: Quadriceps muscle, Knee and ankle

ligaments
 

Exercise 8: Heel Cord Stretch

Action: Stand against the wall or at the edge of a step and

stretch the heel downward, alternating legs. Hold the stretched
position for a few seconds.

Areas Stretched: Heel cord (Achilles tendon) Gastrocnemius

and soleus muscles

VI. PRACTICE TASKS

LETS DO OUR STRENGTH EXERCISES
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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VII. POST TEST:

Hello learner! To check if you learn from this module. Answer this test using your
activity notebook. To check for the answer, please refer the Answer key on last page.

A. GROUP IDENTIFICATION: Identify the following exercises if it belongs to (A) TO

FLATTEN YOUR ABS (B) TO STRENGTHEN YOU CHEST MUSCLES) and (C) BUILD
YOUR LOWER BODY STRENGTH. Write only the letter of your choice.

1. Knee Push Up 2. Tricep Dip 3.Glute Lift

 
 
 
 
 
 
 
 

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4. Twisting Crunches 5. Decline Push Up

B. MYTH or FACT: Write MYTH if the statement suggests a false idea of weight training
activity and write FACT if it states the truth about weight and strength training

6. Strength training reduces flexibility.

7. Warm up and stretching exercises are essential before doing any training.

8. Female muscles will not develop strength

9. Strength is a basic health-related fitness component and is an important wellness

component for optimal performances in and individual’s daily activities.

10. Weight training is a good way to improve cardiovascular fitness.

ANSWER KEY

PRE-TEST
1. B
2. F
3. A
4. C
5. D

POST TEST
1. B
2. C
3. C
4. A
5. B
6. MYTH
7. FACT
8. MYTH
9. FACT
10. MYTH

Reference:

 Grade 10 Quarter II PE Learner’s Material pages 82-85

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10

PHYSICAL
EDUCATION
Quarter 2 – Module 7 – Week 7
Strength Training without
weights

This instructional material was collaboratively developed and reviewed by

educators from public and private schools, colleges, and or/universities. We encourage
teachers and other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education at action@deped.gov.ph.

We value your feedback and recommendations.

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