Muscle and Bone

Strengthening
Activities
 For better health, be
physically active every
day
 Be sure to include:
Activities that strengthen your
muscles and your bones at
least three times a week
Muscle strengthening exercises:
Increase your muscular
strength, power, endurance,
and mass.
Here are a few examples:
● Strength training exercises using
resistance bands, weights or body
building devices

● Sit-ups

● Push-ups
Bone strengthening exercises:
• Create an impact or stress on the
bones

• Promote bone growth and improve

bone strength
Here are a few examples:
● Skipping rope

● Jogging

● Playing sports such as gymnastics,

basketball, volleyball, and tennis.
 Remember to work
your muscles and your bones
at least three times a week!

Be active every day!

TASK – Do the following in pair. Your partner will assist
and record your attained routines.

AB Plank (15-30 seconds)

Squat (10 times)

Reverse Lunge (10 times)

Glut Bridge (10 times)

Push Up (10 times)

I-Y-T (10 times)

Name : Juan Dela Cruz Grade 11 – HUMMS Integrity

Type of Exercise Duration Remarks

AB Plank 15-30 seconds Attained

Squat 10 times Attained
Reverse Lunge 10 times Attained
Glut Bridge 10 times Attained
Push Up 10 times Attained
I-Y-T 10 times Failed
 2nd

Quarter
Quiz
1. Improves bone
growth
2. Flexing your
muscles
3. Exercise using
elastic bands
4. Playing sports
5. Skipping Rope
6. Push-up
7. Planking
8. Sit-up
9. Jogging
10. Zumba