Republic of the Philippines

Department of Education

Region V

Ligao National High School

Ligao City

INTEGRATION OF LOCALIZED ELASTIC BANDS IN RESISTANCE TRAINING

OF GRADE 11 STUDENTS OF LIGAO NATIONAL HIGH SCHOOL

An Action Research Proposal

Proponents:

Reyes, Darius Puñado

Salomon, Judy Ann Loresto

Salting, Sweethea Ricca Reonal

Sanglap, Cris Bres

Sastre, Nicole Bianca Erestain

Tanael, John Eric Jr. Sabdao

Title: Integration of Localized Elastic Bands in Resistance Training of Grade 11 Students

of Ligao National High School

Action Research Proponents: REYES DARIUS PUÑADO, SALOMON JUDY ANN

LORESTO, SALTING SWEETHEA RICCA REONAL, SANGLAP CRIS BRES,

SASTRE NICOLE BIANCA ERESTAIN, TANAEL JOHN ERIC JR SABDAO

I. Context and Rationale:

Resistance training is an essential component of physical education programs, as

it promotes muscular strength, endurance, and overall physical fitness (American

Alliance for Health, Physical Education, Recreation, and Dance, 2013 CITATION). This

also can be adapt to suit individuals of all ages and fitness levels. Whether it involves

body weight exercises, resistance bands, free weights, or machines, a properly designed

resistance training program can provide a wide range of benefits and it's more essential to

approach this kind of training with proper technique and under the guidance of a qualified

fitness professional, especially for beginners, to ensure safety and effectiveness.

Training your muscle or set of muscles is necessary to increase your muscular

strength and endurance. Muscle and bone strengthening activities is frequently done with

a band but can also be done with dumbbells, kettle bells, barbells, or one's own body

weight (CITATION) Muscle and bone strengthening activities are crucial for overall

health and well-being. These activities, often referred to as resistance or strength training

exercises, involve working your muscles against some form of resistance.

 Weightlifting with dumbbells or barbells, have shown effectiveness in improving

muscular strength and endurance. However, these methods may have limitations in terms

of accessibility, and versatility in targeting specific muscle groups. Safety should always

be a top priority when incorporating weightlifting into Physical Education. This includes

using appropriate equipment, having qualified supervision, and ensuring an adequately

warmed up and understand how to perform exercises safely.

Physical Education as one of the core subject title in Music, Arts, Physical

Education, and Health (MAPEH) subject plays a vital role as a subject curriculum,

offering a wide range of benefits that extend beyond the limits of the classroom. In the

MAPEH subject, physical education reinforces the importance of a balanced and holistic

education. It teaches students that a healthy body is intrinsically linked to a healthy mind,

and that both are essential components of a well-rounded education.

Ligao National High School offers a quality education but is not as much a

priority when it comes to equipment. The school can provide materials and resources, but

not enough for individual use. By doing so, the school teaches students to be creative and

self-reliant on equipment that they can possibly use in their subjects or school purposes.

The study aims to explore the potential benefits of integrating localized elastic bands in

resistance training and how it affects the performance level of Grade 11 students of Ligao

National High School.

The study focuses on the first and second quarters of the Grade 11 curriculum

with two specific learning competencies, particularly “Explains how to optimize the

energy systems for safe and improved performance” and “Demonstrates proper etiquette

and safety in the use of facilities and equipment. These learning competencies will serve
as the backbone of a curriculum, guiding its development, implementation, and

assessment. They empower educators to provide targeted and meaningful instruction,

support personalized learning, and enhance transparency and accountability in education.

Ultimately, competencies help create a more effective and responsive curriculum that

equips students with the knowledge and skills they need to succeed in a dynamic world.

II. ACTION RESEARCH QUESTION

This study aims to improve the performance level in resistance training of grade

11 students Students of Ligao National High School, it aims to answer the following

question:

1. What is the effect of using localized elastic bands on the performance level in

resistance training of grade 11 students in Ligao National High School?

2. How effective is the use of localized elastic bands in improving the

performance level in resistance training of G11 students in terms of:

A. Strength

B. Flexibility

C. Endurance

D. Range of Motion

3. Is there a significance difference between the performance level in resistance

training of G11 students before and after using localized elastic bands?
III. Proposed Innovation, Intervention and Strategy

The conduct of research will help the performance level in resistance training of

grade 11 students of Ligao National High School. Localized elastic bands offer an

alternative tool for resistance training, providing adjustable levels of resistance, enhanced

muscle activation, and a safer training environment (Saeterbakken & Fimland,

2013)CITATION. By introducing localized elastic bands, students can experience

progressive resistance training that specifically targets different muscle groups,

promoting a balanced development of their musculature. Moreover, the use of localized

elastic bands offers a cost-effective approach to resistance training, promoting inclusvity

for students from various economic backgrounds.

A. Proposed Strategy in integrating the Localized Elastic Bands in Resistance Training of

Grade 11 Students of Ligao National High School.

The proponents are planning to contrivance the use of localized elastic bands

particularly the interior tires of any used motorcycle wheel as resistance band. Interior

tire or the inner liner is the tire's innermost layer, and its purpose is to maintain the tire's

internal air pressure. It is built of materials that air cannot permeate so that the inner liner

can do its function effectively. Innovating interior tires of any used motorcycle wheels as

resistance band can help the grade 11 students of Ligao National High School use the

equipment with low costs, ease of handling and which can be used in different places for

maintenance and gain muscular strength. This implementation can also help the students

to be more creative and be artistic in the process of making the innovation of interior tires

as resistance bands of their own.