Introductory Message

For the facilitator:

This module was collaboratively designed, developed and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the learner:

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and in checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain a deep understanding of the relevant competencies. You can do it!
 Let’s Learn

Learning Competencies:
1. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in and out of school
(PEH11FH-Ia-t-8)
2. Demonstrates proper etiquette and safety in the use of facilities and
equipment (PEH11FH-Ia-t-12)
3. Recognizes the value of optimizing one’s health through participation in
physical activity assessments
This module was designed and written to help you understand the nature
of Strengthening Exercise.

Objectives:
After going through this module, you are expected to:
a. discuss the benefits of aerobic exercise using graphic organizer;
b. make your own strengthening exercises by applying the basic principle of
resistance training;
c. perform your own strengthening exercise routine.

Let’s Try

Directions: Using the graphic organizer below, discuss the benefits AEROBIC
EXERCISE.

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 Lesson
Nature of Strengthening Exercise
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Directions: Take a closer look at the following pictures and identify each gym
equipment.

1.__________________ 2.____________________

3.__________________ 4.__________________

5.__________________

Let’s Recall
Resistance training, also known as strength training or weight training, is
the use of resistance to muscular contraction to build the strength, anaerobic
endurance, and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will
work to overcome a resistance force when they are required to do so. When you

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do resistance training repeatedly and consistently, your muscles become
stronger.
A well-rounded fitness program includes strength training to improve joint
function, bone density, muscle, tendon, and ligament strength, as well as aerobic
exercise to improve your heart and lung fitness, flexibility and balance exercises.
Australia’s physical activity and sedentary behavior guidelines recommend that
adults do muscle strengthening activities on at least two days each week.
Vary your progressive resistance training program every six to eight weeks
to maintain improvement. Variables that can impact on your results include:
● Sets
● Repetitions
● Exercises undertaken
● Intensity (weights used)
● Frequency of sessions
● Rest between sets

If you vary your resistance training program through the number of

repetitions and sets performed, exercises undertaken and weights used, you
will maintain any strength gains you make.

Different Types of Resistance Training

Free weights classic strength training tools such as dumbbells,

barbells and kettlebells
Medicine balls or sand weighted balls or bags
bags
Weight machines devices that have adjustable seats with handles
attached either to weights or hydraulics
Resistance bands Like giant rubber bands – these provide
resistance when stretched. They are portable and
can be adapted to most workouts. The bands
provide continuous resistance throughout a
movement
Suspension equipment a training tool that uses gravity and the user's
body weight to complete various exercises
Your own body weight can be used for squats, push-ups and chin-ups;
Using your own body weight is convenient,
especially when travelling or at work

Health Benefits of Resistance Training

Physical and mental health benefits that can be achieved through resistance
training are the following:
● Improved muscle strength and tone to protect your joints from
injury
● Maintaining flexibility and balance, which can help you remain
independent as you age

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 ● Weight management and increased muscle-to-fat ratio – as you
gain muscle, your body burns more kilo.
● Greater stamina so as you grow stronger, you won’t get tired as
easily prevention or control of chronic conditions such as diabetes,
heart disease, arthritis, back pain, depression, and obesity
● Pain management
● Improved mobility and balance
● Improved posture
● Decreased risk of injury
● Increased bone density and strength, and reduced risk of
osteoporosis
● Improved sense of well-being – resistance training may boost your
self-confidence, improve your body image and your mood
● Improved sleep and avoidance of insomnia
● Increased self-esteem
● Enhanced performance of everyday tasks

Basic Principles of Resistance Training

Resistance training consists of various components. Basic principles are shown
below.
Your overall fitness program is composed of various
Program exercise types such as aerobic training, flexibility training,
strength training, and balance exercises.
Different weights or other types of resistance, for example a
3 kg hand weight or fixed weight, body weight, or rubber
Weight band will be used for different exercises during your
strength training session.
a particular movement, for example a calf-raise, is designed
Exercise to strengthen a particular muscle or group of muscles
refer to the number of times you continuously repeat each
Repetitions exercise in a set
is a group of repetitions performed without resting, for
example, two sets of squats by 15 reps would mean you do
Set 15 squats then rest muscles before doing another 15
squats
You need to rest between sets. Rest periods vary depending
Rest on the intensity of exercise being undertaken.
Switching around your workout routine, such as regularly
Variety introducing new exercises, challenges your muscles and
forces them to adapt and strengthen.
To continue gaining benefits, strength training activities
Progressive
need to be done to the point where it’s hard for you to do
overload
another repetition. The aim is to use an appropriate weight
principle
or resistant force that will challenge you, while maintaining

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 good technique. Also, regular adjustments to the training
variables, such as frequency, duration, exercises for each
muscle group, number of exercises for each muscle group,
sets and repetitions, help to make sure you progress and
improve.
Muscles need time to repair and adapt after a workout. A
Recovery good rule of thumb is to rest the muscle group for up to 48
hours before working the same muscle group again.

Let’s Explore

Directions: Fill the crossword puzzle with answers using the guide
statement below.

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 Let’s Elaborate

Directions: Using the table below, make your own strengthening exercises by
applying the basic principles of resistance training.

Exercise Name Repetition Set Rest

1.

2.

3.

4.

5.

Let’s Apply

PERFORMANCE TASK
WORKOUT FROM HOME
Instructions:
1. Follow the basic workout plan below.
2. Perform the workout routine 3 times a week.
3. Process questions will be answered after completing the weekly routine.
4. Record your performance using Tik Tok or Vivavideo.
5. Send your output in Google Classroom or Messenger.
Note: If you have a medical condition, don’t try this. Attach a medical
certificate.
Do the warm-up exercises before proceeding to the workout exercises.
DRILLS TIME (Count) Repetition Interval
Squats 10 cts. 3 30 seconds
Plank 10 cts. 3 30 seconds
Push-up 10 cts. 3 30 seconds

Process Questions:
1. Is the workout easy or difficult to perform? Explain your answer.
2. How do you feel while performing your workout exercise?
3. Are there any changes in body after the workout?

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 Let’s Evaluate
PERFORMANCE TASK: WORKOUT PA MORE!
Instructions:
1. Follow the basic workout plan below.
2. Perform the workout routine 3-times a week.
3. Process questions will be answered after completing the weekly routine.
4. Record your performance using Tik Tok or Vivavideo.
5. Send your output in Google Classroom or Messenger.

Note: Don’t try this if you have a medical condition. Attach a medical
certificate.
Do the warm-up exercises before doing the workout exercises.

DRILLS TIME (Count) Repetition Interval

Side Lunges 20 cts. 3 30 seconds
(10cts each leg)
Crunches 20 cts. 3 30 seconds
Plank Leg Raised 20 cts. 3 30 seconds
(10cts each leg)

Process Questions:
1. Is the workout easy or difficult to perform? Explain your answer.
2. How do you feel while performing your workout exercise?
3. Are there any changes in body after the workout?

References
https://www.clipartkey.com/mpngs/m/155-1558252_gym-equipment-gym-
equipments-clipart-png.png

https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-
health-
benefits#:~:text=Resistance%20training%20increases%20muscle%20strength,to%
20gain%20the%20maximum%20benefit.

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 Development Team of the Module
Writer: ANTONIO S. BINAVICE JR.
Editors:
Content Evaluator: DR. RENE H. HERMIDA
Language Evaluator: MARY JANE Z. BLANCO
CARINA P. WHITESIDE
Reviewers:

Illustrator: ANTONIO S. BINAVICE JR.

Layout Artist: ERICSON S. CADDAUAN/ MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS-MAPEH
DR. DAISY L. MATAAC, EPS-LRMS/ALS

For inquiries please write or call:

Schools Division of Taguig City and Pateros

Upper Bicutan Taguig City
Telefax: 8384251
Email Address: sdo.tapat@deped.gov.ph