Embedded Files
Learning Objectives
Learning Objectives
At the end of the lesson, the student will be able to:
a. identify some strength exercises and its benefits to the body;
b. execute strength exercises correctly;
c. exhibit discipline when performing exercises.
Core-Related Values and Biblical Reflection
Core-Related Values and Biblical Reflection
Excellence: Discipline
Galatians 5:22-23
If we let our desires lead our decisions, our lives (and our bodies) can quickly spin out of control. Self-control is a discipline that God grows in us when we continually choose to die to our flesh and live in Him.
Learning Content
Learning Content
Strength Exercise
Your muscles will always give it's best when you choose to use it and will provide you with the strength and energy you need. The more we use these muscles, the stronger and useful they get, so move your muscles. Learning to move is never too late for our human body. We can always learn to move and ultimately build that habit of moving.
There are about 600 muscles in our body. It constantly contracts and relaxes to help our body perform its function, from balancing your body while moving and keeping your body upright. Muscles in excellent condition are necessary for your survival.
You exercise your muscles to help your body maintain a posture that promotes the efficient and effective use of movements. Once you exercise, you use your muscles by leading it to contract and relax. These contractions and relaxation of the muscles make it stronger and more efficient. Working out your muscles during exercise brings tension to both the muscles and bones. The right pressure of the muscle improves its composition. The microfibrils or muscle fibers count increases causing hypertrophy (muscle enlargement). The constant pulling actions of the exercising muscles create a tear and wear, and the natural mechanism of the body is for the immune system to send enzymes to heal the tearing part. These enzymes will develop into muscle fiber, hence increasing the size of the muscle.
Strength Exercises (Core Exercise)
Strength Exercises (Core Exercise)
- Bird Dog Alternate
2. Heel Touch
2. Heel Touch
* Tap your heels several times. Keep breathing, never hold your breath. Squeeze in your abdominal muscles while doing this.
3. Alternate Pull-ups
3. Alternate Pull-ups
4. Toe Touch
4. Toe Touch
* Touch your toes several times, squeeze your abdominal muscles and breathe regularly.
5. Bicycle Crunches
5. Bicycle Crunches
6. V-sit
6. V-sit
Preparatory Position
1st Position
2nd Position
Learning Evaluation
Learning Evaluation
Instructions: Perform the following sets of exercises below. Record (video should be raw and unedited) yourself doing the exercises. Upload your respective videos in the Google Classroom. Follow the recommended number of seconds for the video submission.
Set 1 video:
1. Bird Dog Alternate – 30 sec.
2. Heel Touches – 30 sec
3. Alternate Pull-ups – 30 sec
4. Toe Touches – 30 sec.
5. Bicycle Crunches – 30 sec.
6. V-Sit - 30 sec.
Rubrics for Grading
Rubrics for Grading
Assignment
Assignment
Do the following sets of exercises every other day. After 24 hours, you may feel muscle pain, especially if you are a beginner. This is an indicator that your muscles were working hard during your exercise. This is also the time that your muscle starts to heal as some of the muscle tissues were torn off during the contraction. The pain will eventually subside in a day or two. The pain also is caused by the accumulated pyruvic acid in the muscle during contraction; this acid was not flashed out from the tissue due to poor quality of warming up and cooling down. Warming up and cooling down is excellent as the main workout in getting the most of the effort you made when you exercise.
Introduction
Introduction
Exercise may be a prominent term when we talk about health and well-being. Health professionals around the world are pointing their fingers on exercise as the best prevention for cardiovascular diseases (CVD’s). However, there are still a lot concerns as regards this matter because of the lack of correct information concerning the when, where, why and how of exercise.
In this lesson, you are expected to strengthen your knowledge and apply this to your daily activity. You will enjoy the impact of your effort if all these are done in a correct and enjoyable way. So listen to your Instructor and integrate the instructions to your daily lives.
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