HOPE 1

Health Optimizing Physical Education

11
HOPE 1 – Grade 11
Quarter 1 – Module 3: Self-Assessment-Muscular Strength and Muscular
Endurance
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Catherine M. Ona
Editor: Gracita D. Bernal
Reviewer: Dr. Norlyn D. Conde
Illustrators: Edison P. Clet and Francis A. Magalona
Layout Artist: Name
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 1 11
Quarter 1
Self-Learning Module 3
Self-Assessment
Muscular Strength and
Muscular Endurance
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 1 Grade 11

Self-Learning Module on Self-Assessment of Muscular Strength and Muscular
Endurance!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

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. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 1 Self-Learning

Module on Self-Assessment of Muscular Strength and Muscular Endurance!

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 material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet

At the end of this module, learners will be able to:

1. explain the difference between muscular strength and muscular endurance;

2. assess the level of muscular strength and muscular endurance;
3. recommend physical activities for the improvement of muscular strength
and muscular endurance through engaging in moderate to vigorous
physical activities; and
4. appreciate the importance of muscular strength and muscular endurance
self-assessment and its contribution to healthful lifestyle.

PRETEST

Put X in the box provided before each number if the exercise/activity is related
to muscular strength and muscular endurance.

1. Push-up

2. Pull-up

3. Sitting

4. Curl-up

5. Stretching
 RECAP

We have learned that cardiovascular endurance is the ability of the heart,

lungs and blood vessels to deliver oxygen to the body tissues. Exercises like
walking, running, biking, and climbing can help develop cardiovascular endurance.
It helps to lower the risk of cardiovascular diseases and blood pressure.

LESSON

Muscle fitness is having muscles that can lift heavier objects or work longer
before becoming exhausted. Exercises like push up, lunges, squat, and lifting and
pulling an object help to improve muscular fitness.

Muscle strengthening activities help improve muscular fitness. Muscle

strengthening activities are exercises in which a group of muscles work or hold
against a force of some weight.

Muscle strengthening activities:

1. Weight training
a. Free weights - any exercise where the resistance is provided by a free
moving object like dumbbell, kettlebell, barbell or any improvised
weight.

b. Exercise machine - any machine used for physical exercise like lateral
pull down and chess press.
2. Exercises with resistance like the use of resistance band or any elastic
materials.
3. Body weight exercises like push-up, pull-up, crunches, planking, lunges and
the likes.
4. Household chores like scrubbing the floor, pushing or pulling heavy
furniture, and lifting a pail of water.

Benefits of Muscle Strengthening Activities:

 Develop muscular strength and muscular endurance
 Improve posture
 Help burn calories
 Improve stability and balance
 Reduce the risks of injury
 As your muscle fitness increases, you will notice that you can lift heavier
weight (muscular strength) or you can carry heavy item for a longer period of time
(muscular endurance).

Muscular strength is determined by how much force you can exert or how
much weight you can lift while muscular endurance refers to the ability of the
muscles to sustain repeated contractions against resistance for an extended period
of time.

Engaging in muscle strengthening exercises 2 to 3 times a week helps

improve muscular strength and muscular endurance. Avoid lifting weights of the
same muscle group for two consecutive days to allow muscles to rest. Muscular
strength can be developed by lifting heavier weight with lesser repetition while
muscular endurance can be improved by lifting lighter weight with more repetition.

ACTIVITIES

Self-assessment of Muscular Strength and Endurance

Reminders:

1. Accomplish Physical Readiness Questionnaire (PAR-Q) & You in the first

module.
2. Wear appropriate clothing: t-shirt, jogging pants and rubber shoes, or any
suitable sports attire.
3. Secure a surrounding free from any obstructions.
4. Warm-up first before doing the activities.

Activity 1: 90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper arm muscles
Equipment: mat
Goal: To perform a proper push-up

Procedure:
1. From prone lying position, place the hands just outside the shoulders with
elbows bent.
 2. Position 1
Males: Support the body in a push-up position from the toes with back, hip
and legs align.
Females: Support the body in a push-up position from the knees instead of
toes, with back, hip, and legs aligned.
3. Position 2. Lower the body until the upper arm is parallel to the floor or a 90
degrees angle of the bent elbow.
4. Continue the push-ups and stop when you are unable to keep the pace.
Record the number of repetitions.

Male
Position 1 Position 2

Female
Position 1 Position 2

https://www.vecteezy.com/vector-art/162225-women-push-up

Activity 2: Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and the upper arm
Equipment: mat, stopwatch
Goal: Hold the push-up position long as possible

Procedure:
1. Use the push-up procedure 1 & 2 for preparatory position. From position 1,
lower the body until the upper arm is parallel to the floor and elbow flexed at
90 degrees.
2. Hold the position 2 as long as possible.
3. Record the time obtained holding position 2.
Activity 3: Curl-up (Dynamic)

Purpose: Test abdominal muscles strength and endurance

Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on the floor.

Procedure:

1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees
with feet remaining flat on the floor.
2. Position 1. Lay down with your legs bent more than 90 degrees with feet
remaining flat on the floor. Arms extended at the sides, palm facing down
with fingers extended touching the 1st tape mark.
3. Position 2. From position 1, curl your trunk up with heels in contact with
the floor until your fingers reach the 2nd marker.
4. Upon reaching the second marker, lower back to position 1. Repeat one-curl
up every 3 seconds.
5. Continue the curl-up and stop when you are unable to keep the pace.
Record the number of repetitions.

Position 1 Position 2

Interpretation:

Rating scale for Dynamic Push up and curl up

AGES 16-26 MALE FEMALE

Classification CURL-UP PUSH-UP CURL-UP PUSH-UP
35 and 29 and 25 and 17 and
High Performance Zone above above above above
Good Fitness 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 7 and below
14 and 15 and 9 and
7 and below
Low Zone below below below
Department of Education. Physical Education and Health Teacher’s Guide
Rating Scale for Static Flexed-Arm Support

Classification Score in Seconds

High Performance Zone 30 above
Good Fitness 20-29
Marginal Zone 10-19
Low Zone 9
Department of Education. Physical Education and Health Teacher’s Guide

Activity 4: Scoresheet

1. Based on activities 1-3, fill-up the table with your scores and classifications.
2. Based on your classifications, list down suggested physical activities that
you can do at home to help you improve your score. Follow the format
below.

Score Classification Suggested Physical Activities

90 degrees Push-up
(dynamic)
Flexed-Arm Support
(Static)
Curl-up (dynamic)

WRAP–UP

1. Give 3 exercises/activities that strengthen muscles.

2. Differentiate muscular strength from muscular endurance

VALUING

1. Based on your self-assessment activities, what are your

strengths and weaknesses?
2. What is the importance of knowing your strengths and
weaknesses?
 POSTTEST

Encircle the letter of the correct answer.

1. It refers to the ability of a muscle to sustain repeated contractions against
resistance for an extended period of time.
A. Flexibility C. Muscular strength
B. Muscular endurance D. Power

2. It refers to how much force you can exert or how much weight you can lift.
A. Flexibility C. Muscular strength
B. Muscular endurance D. Power

3. Exercises which group of muscles work or hold against a force of some

weights.
A. Cardio exercise s C. Muscle strengthening exercises
B. Flexibility exercises D. Speed training

4. Which of the following is an example of muscle strengthening activity?

A. Curl-ups B. Sitting C. Stretching D. Walking

5. Push-up measures of what component of physical fitness?

A. Flexibility and power
B. Muscular endurance and flexibility
C. Muscular strength and endurance
D. Muscular strength and power

KEY TO CORRECTION

5. 5. C

4. X 4. A

3. 3. C

2. X 2. C

1. X 1. B

Pretest Posttest

repeated contractions against resistance.

muscular endurance is how long you can sustain
2. Muscular strength how much weight you can lift while
weight exercises and doing household chores
1. Weight training, Exercises with resistance, Body
Wrap-up
 R E F E R E N CE S
Books

Department of Education. (2016). Physical Education and Health Teacher’s Guide

Internet

Bitmoji.com
Cronkleton, E. (2019, October 31). What is Muscular Strength, and What are Some
Exercises You Can Do? Retrieved from
https://www.healthline.com/health/exercise-fitness/muscular-strength

Magalona, F. Photos and videos sent to Messenger. June 9, 2020.

Thompson, G. & Bailey, T. and et.al. (2019, May 5). Muscle Fitness. Retrieved
fromhttps://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=zj142
0&lang=en-ca#:~:text=Muscle%20fitness%20means%20having%20muscles,

Vecteezy. Women Push-up. Retrieved from https://www.vecteezy.com/vector-

art/162225-women-push-up