Prayer

Let us all remember that we are in the holy presence of our lord.
In the name of the father, and of the son, and of the holy spirit. Amen

Dear Lord and father of all, thank you for today.

Thank you for ways in which you provide for us all.
For Your protection and love we thank you.
For the opportunity you have given us to study despite
the pandemic.
Help us to focus our hearts and minds now on what
we are about to learn.
Give us your guidance and loving presence through
your holy spirit. Amen.

Saint John Baptist De La Salle, pray for us!” “Live, Jesus, in our
hearts! Forever!”.
Learning Objectives:
At the end of this module, the students are
expected to:

CLO1. Demonstrate an understanding of the concepts

related to physical exercise and different exercise
techniques that can be performed at home or within
nearby community.

TLO1. Explain the basic concepts of physical exercise,

types of muscle contraction and major muscle groups
involved in physical exertion.

TLO6. Manifest enthusiasm and motivation in class

discussion and performed workout activities.
Learning Details:

This module is intended for 2.0

hours of lecture-discussion and
enabling assessment for week 2 of
March 15-19, 2021.
What is physical exercise?
• Exercise is physical activity that is planned, structured, and
repetitive for the purpose of conditioning the body
It is an activity decide on or arrange in advance
according to plan characterize by repetition of
movements or activities to improve health, body
function or skill performance.

• Exercise is an activity requiring physical effort, carried

out to sustain or improve health and fitness.
We are meant to move and many of our body’s
systems work better when we are consistently
physically active.
 What’s the difference between physical activity
and exercise?
• Physical activity is movement that is carried out by
the skeletal muscles that requires energy. In other
words, any movement one does is actually physical
activity including occupational, household or leisure
time activities.  While exercise, is purposeful
movement which is planned, structured, and
repetitive intended to improve or maintain physical
fitness. Exercise is a subcategory of physical activity. 
• Physical activity positively contributes to
overall health and well-being, while exercise
aims for the improvement of health & physical
fitness components
 Physiological & health benefits of exercise
Physiological benefits
1. Neuromuscular effects
a. Strength & endurance of
skeletal muscles
b. Improve body composition
c. Increase flexibility
2. Cardiorespiratory effects
a. Improve heart muscles
b. Improve circulation/blood
flow
c. Improve pulmonary functions
Health benefits
1. Improvement in overall fitness
2. Decrease risk of coronary heart
disease
3. Other health beneficial impacts
a. It may help in the treatment or
prevention of other chronic
diseases ( diabetes, hypertension,
reduce risk of cancer, osteoporosis,
etc.)
b. It may help in dealing with stress
c. Aid in sleep & sexual health
d. Increase chances of living longer
 Risk of exercise?
The benefits of physical activity far outweigh the possible associated risks in most
individuals. However, below are the risk when exercise are not done properly.

• Musculoskeletal Injury (Strains and tears, inflammation

of tendons, and bone fractures)  

• Acute Myocardial Infarction • Sudden Cardiac Death

(Heart Attack) (Cardiac Arrest)

• Over exercise (Working out too much can induce cardiac mal
adaptations, prone to injuries and can
lead to exercise addiction
Risk factors for injury includes characteristics and behaviors of person
performing the exercise, lack of awareness on the risk associated with exercise
activities and other risk factors that can be avoided leading to injury..
 Basic Skeletal Muscle Structure

Bundles of muscle fibers, called fascicles, are covered by the perimysium. Muscle fibers are
covered by the endomysium. Inside each skeletal muscle, muscle fibers are organized into
individual bundles, each called a fascicle, by a middle layer of connective tissue called
the perimysium. Inside each fascicle, each muscle fiber is encased in a thin connective tissue
layer of collagen and reticular fibers called the endomysium. The endomysium contains the
extracellular fluid and nutrients to support the muscle fiber. These nutrients are supplied via
blood to the muscle tissue.
 Types Muscle Contraction
1. Isotonic Muscle Contraction
a. Concentric Contraction
b. Eccentric Contraction
2. Isometric Muscle Contraction
a. Yielding Contraction
b. Overcoming Contraction
3. Isokinetic Muscle Contraction
Types of Muscle Contraction
 •A concentric contraction is a type of muscle
Isotonic contraction in which the muscles shorten while
generating force, overcoming resistance.
Concentric
For example, when lifting a heavy weight, a concentric
Contraction contraction of the biceps would cause the arm to bend at
the elbow, lifting the weight towards the shoulder.
Isotonic An eccentric contraction results in the elongation
of a muscle while the muscle is still generating
Eccentric force; in effect, resistance is greater than
Contraction force generated.
 •Isometric contractions generate force without
Isometric Muscle changing the length of the muscle. During a
isometric contraction the muscle is under
Contraction tension but neither shortens nor lengthens

a. An isometric yielding contraction occurs when a muscle contraction is opposed by resistance.

For example, when holding a heavy weight steady, neither raising nor lowering it.
b An isometric overcoming contraction occurs when a muscle contraction is opposed by an
immovable object, such as the contraction generated in the muscles when pushing against a wall .
 Isokinetic Muscle
Contraction
•An isokinetic muscle contraction 
occurs when the velocity of the
muscle contraction remains
constant while the length of the
muscle changes. The force exerted
by the muscle is not fixed, and can
vary depending on the position of
the joint in its range of motion and
the participation effort of the
subject
Exercise Category/Technique
1. Isometric Exercises
2. Isotonic Exercises
3. Isokinetic Exercises
4. Plyometric Exercises
Isometric Exercise
This exercise involve constant muscle
contraction without changing the actual length
of muscles. Isometric exercises would be
anything that requires you to exert constant
force without moving. You can make almost any
exercise into an isometric one, if you just hold a
specific position. Or alternatively turn them into
hybrids, by stopping and holding for a few
seconds then continuing.
Characteristics & Benefits of Isometric
Exercise
These exercises will not give you fast visible “gains”, and it’s probably the
slowest type in that sense, however they are an amazing supplementary
exercise type.
Isometric exercises place tension on particular muscle without moving the
surrounding joints. By applying constant tension to the muscles, isometric
exercises can be useful for improving physical endurance and posture by
strengthening and stabilizing the muscles.
Isometric training barely increase the size of the muscle but it increases the
“quality”. It causes neural changes in them, making them more efficient on the long
run. 

Muscles will respond better to training, causing faster growth overall. 

Isometric exercises were also shown to increase your pain tolerance. This is a
weird benefit but you will tolerate the burn for much longer. So you can
exercise more for a longer amount of time.
Isotonic Exercise
Isotonic comes from the Greek words "iso-", equal
+ "tonos", tone = maintaining equal (muscle) tone.
The muscle maintains equal tone while shortening
in isotonic exercise.
This exercise require a constant load or resistance
while moving your muscles. Independent of the
speed you do the exercise, you just need to focus on
the resistance itself.   
Isotonic exercise is one method of
muscular exercise.
Characteristics & Benefits of Isotonic Exercise
Isotonic exercises are extremely popular, almost any training
program you follow will have them included. These are the more
typical exercises you see in any gym, you pick up a set weight and
you do your movements with them.
This exercise creates an amazing gains, increase in bone density
and improved ligament and tendon strength.
.
Isotonic exercises are really easy to focus on either strength by
using heavier resistance or endurance by doing more repetitions. 

These are beginner friendly exercises, with easy and simple

control over the resistance, by adding or taking away more
weight. 
Isokinetic Exercise
Isokinetic exercises are pretty much the opposite of Isotonic exercises. The
resistance can change during the exercises, but you do them over a set period of
time or a set number of exercises.
Isokinetic training is a type of exercise training that uses a special machine or
equipment. The exercise machine/equipment creates different levels of
resistance. That way, your movements are at a constant speed, no matter how
much force you apply. Whatever your strength level is, the machine /equipment
can always match the amount of force you apply.

The most common example is a bike, even a stationary. As you legs are in
different positions, like pushing down on the pedal the resistance increases then
decreases, but you do it over an extended amount of time. Using resistance bands
falls into this category as well. As you stretch the band the resistance increases.
Each time you perform the exercise the resistance varies throughout, you just do
your reps.
Characteristics & Benefits of Isokinetic Exercise
Isokinetic exercises are more dynamic than Isotonic exercises,
since the resistance changes over every single movement.
Isokinetic exercises are often used for rehabilitation and recovery
since it’s a controlled form of exercise.
.
Isokinetic exercise produce amazing strength and endurance gain
in muscles.
Isokinetic exercises such as a bike are considered safer as well.

In isokinetic exercise, being able to control the resistance and

speed helps to prevent injury, increase muscle flexibility and
control muscle development
Plyometric Exercise
Plyometrics — plyos for short — is a type of exercise that trains muscles to
produce power (strength + speed). Plyometric exercises involve a stretch of the
muscles, immediately followed by a contraction of the same muscles — which is
why it’s sometimes referred to as “jump training.”
.
Plyometric exercises are all about exerting the maximum force in a short time,
also called explosive training. Unlike your regular training you will need to
concentrate a lot of force into a single moment.

Plyometrics is an important component of most sports performance training as

it focuses on the “speed” component of power.

Plyometric exercises include vertical and broad jumps, where you jump as high
and/or as far as possible. Skipping rope, jumping squats, single leg hopping and
clapping push-ups are also great examples of plyometric exercises.
Characteristics & Benefits of Plyometric Exercise
While strength training mostly creates nervous system and muscular
adaptations to get stronger, plyometric exercises help improve explosiveness —
our ability to generate maximum force in a minimum time.
.
.
Plyometric exercises include almost anything with a “jump” in it. Lateral
jumps, jumping squats, jumping push ups, power skipping and so on. Any
exercises with a sudden surge of force can be considered plyometric.

Plyometrics give you really fast “gains” while toning your muscles. You will
see changes in your muscle structure and size in a matter of days.

Since you have to exert huge amounts of power in really short bursts, your
reaction time will become much better due to the adaptation of your neural
pathways.
PRE-TEST
 Exercise Technique Pre-Test on
Flexibility, Strength, Agility, Power &
Speed
1. Shoulder Flexibility Test
2. T-test
3. 15m Sprint Test
4. Mountain Climber Test
5. Standing Long Jump
 Shoulder Flexibility Test
The shoulder flexibility test (also known as the reach test or the Apley back scratch
test) evaluate the flexibility and mobility of your shoulder joint. 

Objective: To test the flexibility of the shoulder joint, which is

important for injury prevention and in particular is important in
swimming, racket sports and throwing sports.
Materials/Equipment needed:
a. Ruler or tape measure
Procedure:
a) Raise your right arm straight up over your head.

b) Bend your right elbow. Let your right palm rest on the back of
your neck with your fingers pointing down toward your feet.  Scoring: Measure the minimum
c) Using your left hand, reach down behind your back and rest distance between hands.
the back of your hand on your spine (your palm should be o Excellent: Fingers overlap
facing away from your body). o Good: Fingers touch
o Average: Fingers are less than two
d) Without straining, slide your right hand down your neck and inches apart
your left hand up your spine (your hands should be moving toward o Poor: Fingers are more than two
each other). inches apart
 T – Test
The T-Test is a simple running test of agility, involving forward, lateral, and backward
movements, appropriate to a wide range of sports.

Objective: The T-Test is a test of agility and includes forward,

lateral, and backwards running.
 
Materials/Equipment needed:
a. Tape Measure, Marking Cones, Stopwatch, Timing Gates
(optional)
Test Set-Up: Set out four cones as illustrated in the diagram above
(5 yards = 4.57 m, 10 yards = 9.14 m).

Procedure:
a) The performer starts at cone A. On the command go by the
timer, the performer sprints to cone B and touches the base
of the cone with the right hand.
b) He or she then shuffles left to cone C and touches the base Scoring: The trial will not be counted if the subject
of the cone with the left hand. crosses one foot in front of the other while shuffling,
c) He or she then shuffles right to cone D and touches the fails to touch the base of the cones, or fails to face
base of the cone with the right hand. forward throughout the test. Take the best time of
d) He or she then shuffles back to cone B and touches the base three successful trials to the nearest 0.1 seconds.
with the right hand before running backward to the start The table below shows scores & rating.
(cone A).
e) The timer (person holding the stopwatch) stop the Ranking Male (seconds) Female (seconds)
stopwatch as the performer passes cone A. Excellent < 9.50 < 10.50
f) The T-test is performed three Good 9.51-10.50 10.51-11.50
times with a few minutes of Average 10.51-11.50 11.51-12.50
recovery between each test.
Poor > 11.50 > 12.50
g) Record the fastest time on a testing form
 15m Sprint Test
Sprint or speed tests can be performed over varying distances, depending on the factors being tested
and the relevance to the athlete's sport. The aim of all speed tests is to cover the set distance in the
quickest possible time.
Objective:. The purpose of this test is to determine Materials : Measuring Tape or Marked Track, Stopwatch,
acceleration, maximum running speed and speed Cone Markers (improvised marker)
endurance, depending on the distance run.
Procedure :
a) The test involves running a single maximum sprint over a
set distance, with time recorded.
b) After a standardized warm up, the test is conducted over a 15m distance
distance of 15 meters. The starting line and finish line
should be marked or visible using cone, flag or any
improvise marker (chairs, pole, etc.)
c) The starting position should be standardized, starting from Scoring :
a stationary position with a foot behind the starting line,
with no rocking movements. If three sprints were completed, all the scores are
normally then generated into a mean score which provide
d) On the ‘GO’ signal the performer must accelerate an overall 10m sprint time. This is done by using the
maximally to the finish line as quickly as possible.
following equation.
e) Each performer MUST complete a MINIMUM OF THREE Mean score (seconds) = (#1 sprint time + #2 sprint time
SPRINTS, each separated by a 2–3-minute rest if reliable #3 sprint time) ÷ total number of sprints
results are desired.
(example: 2 min. & 43 secs.)
 Mountain Climber Test
The Mountain Climber is a Objective : The purpose of this test is to measure the
bodyweight exercise that serve as a great full- core muscle strength
body workout. This plyometric plank movement Materials : Exercise mat or clean floor
does it all: increases core strength, defines the Procedure :
shoulders, chest and upper back, works the quads a) Get into a plank position, making sure to distribute
and glutes -- all while raising the heart rate. your weight evenly between your hands and your
toes
b) Check your form—your hands should be about
shoulder-width apart, back flat, abs engaged, and
head in alignment.
c) Pull your right knee into your chest as far as you
can.
d) Switch legs, pulling one knee out and bringing the
other knee in.
e) Keep your hips down, run your knees in and out as
Scoring : far and as fast as you can. Alternate inhaling and
 Use the chart below to know how you rate: exhaling with each leg change.
o Excellent – >49 Poor – 25-30
o Good – 44-49 f) Do as many mountain climbers as possible until
Very Poor < 25
o Above Average – 39-43 exhaustion. No rest is allowed. Once the performer
(less than 25)
o Average – 35-38 stops-counting also stops. 1 count for every knee
o Below Average – 31-34 fully extended in front. (50 max score).
 Standing Long Jump
Objective : To measure the explosive power of Materials : Tape Measure to measure the distance
the legs. jumped, Non-slip floor for takeoff, and soft-landing area
preferred such as soil ground.

Procedure :
a) The performer stands behind a line marked on
the ground with feet slightly apart.
b) A two-foot take-off and landing is used, with
swinging of the arms and bending of the knees
to provide forward drive.
c)The subject attempts to jump as far as possible,
landing on both feet without falling backwards.
Three attempts are allowed, with the farthest jump
as the official score.
Scoring :
The measurement is taken from take-off line to the nearest point of contact on the landing (back of the
heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating
scale for the standing long jump test for adults
 Male Performance Female Performance

Rating (cm) (feet, inches) (cm) (feet, inches)

Excellent > 250 > 8' 2.5" > 200 > 6' 6.5'

Very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'

Above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"

Average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"

Below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"

Poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"

Very poor < 191 6' 3" < 141 < 4' 7.5"