CLUSTER 1

MODULE 2
P.E 1

LEARNING MODULE 2
Physical Education & Health:
Muscle, Bones Strengthening
Activities and Health Behaviour and
Health Risk Factors

LESSONS:
1. Muscle and Bones Strengthening Activities
2. Health Behaviour and Health Risk Factors

OVERVIEW
This module shows the benefits and advantages of selected muscle and bones strengthening
exercise and a knowledge about personal workout to improve muscular and bone strengths.
Understanding the health behavior and the risks factors of a well – being. Today, most health
problems are related to lifestyle or the way we live. Your health behavior will be determining the level
of physical health that you will have in the years to come.

OBJECTIVES
By the end of the Module, the student is expected to:

GO1. Learn the benefits and advantages of activities about your muscles and bones
GO2. Appreciate that one person’s behavior can affect your health
GO3. Value that having a knowledge about health risk factors can decrease possibility of
developing diseases
GO4. Design a personal workout to improve muscle and bone strengthening

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Lesson 1: Muscle and Bone Strengthening

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Identify the benefits and advantages of selected muscle and bone strengthening
LO2. Appreciate the importance of activities in promoting physical fitness
LO3. Value the workouts to improve muscular and bone strengthening
LO4. Design personal workout to improve muscular and bone strengthen

LEARNING CONTENT
MUSCLE STRENTGHENING ACTIVITIES
This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight. These activities often involve relatively
heavy objects, such as weights, which are lifted multiple times to train various muscle groups. Muscle
strengthening activity can also be done by using elastic bands or body weight for resistance (climbing
a tree or doing push – ups, for example).
Muscle – strengthening activity also has three components:

 Intensity – or how much weight or force is used relative to how much a person is able
to lift;
 Frequency – or how often a person does muscle strengthening activity; and
 Repetitions – or how many times a person lifts a weight (analogous to duration for
aerobic activity.) The effects of muscle – strengthening activity are limited to the
muscles doing the work. It’s important to work all the major muscle groups of the body:
the legs, hips, back, abdomen, chest, shoulders and arms.
Muscle – strengthening activities provided additional benefits not found with aerobic activity. The
benefits of muscle – strengthening
activity include increase bone
strengthening and muscular
fitness. Muscle – strengthening
activities can also help maintain
muscle mass during a program of
weight loss.
Muscle strengthening activities
makes muscle do more work that
they are accustomed to doing. That
is, they overload the muscles.
Resistance training, including weight
training, is a familiar example of
muscle – strengthening activity. Other examples include working with resistance bands, doing
calisthenics that use body weight for resistance (such a push–ups, pull-ups and sit–ups), carrying
heavy loads, and heavy gardening (such as digging or hoeing)

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Muscle – strengthening activities count if they involve a moderate to high level of intensity or effort
and work the major muscle groups of the body: the legs, hips, back, chest, abdomen, shoulders,
and arms. Muscles strengthening activities for all the major muscle groups should be done at least 2
days a week.
No specific amount of time is recommended for muscle strengthening, but muscle strengthening
exercises should be performed to the point at which it would be difficult to do another repetition
without help. When resistance training is used to enhance muscle strength, one set of 8 to 12
repetitions of each exercise is effective, although two or three sets may be more effective.
Development of muscle strength endurance is progressive over time. Increases in the amount of
weight or the days a week of exercising will result in strong muscles.

BONE STRENGTHENING ACTIVITIES

This kind of activity (sometimes called weight – bearing or weight – loading activity)
wherein physical activities are primarily designed to increase the strengthen of specific sites in bones
that make up the skeletal system. Activities that produce an impact or tension force on the bones that
promotes bone growth and strengthen.
As skeletal muscles contract,
they pull their attachment on bones
causing physical force. This
consequently stimulates bone
tissues, making it stronger and
thicker. Such bone strengthening
activities can increase density
throughout our skeletal system. This
is called bone hypertrophy.
The force is commonly produced
by impact with the ground. Example
of bone – strengthening activity
include jumping jacks, running,
skipping rope, basketball, brisk walking, and weight – lifting exercises. As these illustrate, bone
– strengthening activities can also be aerobic and muscle strengthening.

Key Guidelines for Adults

 All adults should avoid inactivity. Some physical activity is better that none, an adult who
participate in any amount of physical activity gains some health benefit.
 For substantial health benefits, adults should do at least 150 minutes (2 hours and 30
minutes) a week of moderate – intensity aerobic physical activity, or an equivalent
combination of moderate and vigorous intensity aerobic activity. Aerobic activity should be
performed in episode of at least 10 minutes, and preferably, it should be spread throughout
the week.
 For additional and more extensive health benefits, adults should increase their aerobic
physical activity to 300 minutes (5 hours) a week of moderate – intensity, or 150 minutes a
week of vigorous – intensity aerobic physical activity, or an equivalent combination of
moderate and vigorous intensity activity. Additional health benefits are gained by engaging
in physical activity beyond this amount.

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  Adults should also do muscle strengthening activities that are moderate or high intensity
and involve all major muscle groups on 2 or more days a week, as these activities provide
additional health benefits.

How Many Days a Week and for How Long?

 Aerobic physical activity should preferably be spread throughout the week Research studies
consistently show that activity performed on at least 3 days a week produces health benefits.
Spreading physical activity, a cross at least 3 days a week may help to reduce the risk of injury
and avoid excessive fatigue.
 Both moderate and vigorous intensity aerobic activity should be performed in episodes of at
least 10 minutes. Episodes of this duration are known to improve cardiovascular fitness and
some risk factors for heart disease and type 2 diabetes.
How Intense?

 The Guidelines for adults focus on two levels of intensity: moderate intensity activity and
vigorous intensity activity. To meet the Guidelines, adults can do either moderate intensity or
vigorous intensity aerobic activities or a combination of both. It takes less time to get the same
benefit from vigorous intensity activities as from moderate intensity activities. A general rule of
thumb is that 2 minutes of moderate intensity activity counts the same as 1 minute of vigorous
intensity activity. For example, 30 minutes of moderate intensity activity a week roughly the
same as 15 minutes of vigorous intensity activity.
 A person doing moderate intensity aerobic activity can talk, but not sing, during the activity. A
person doing vigorous intensity activity cannot say more than a few words without pausing for
a breath.

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Activity 1.1
DIRECTION: Write TRUE if the statement is correct and write FALSE if the statement is false,
underlined the word or group of words that makes it false. Write your answer on the space provided
before the number.
_________1. The benefits of muscle – strengthening activities include decrease bone –
strengthening and muscular fitness.
_________2. Bone strengthening activities is a kind of activity that sometimes-called weight –
bearing or weight – loading activity
_________3. It includes resistance training and lifting weights, causes the body muscles to work or
hold against an applied force or weight.
_________4. Hyperacidity can increase density throughout our skeletal system.
_________5. Development of muscle endurance is progressive over time.
_________6. Frequency is how much weight or force is used relative to how much a person is able to
lift.
_________7. Activities that produce an impact or tension force on the bones that promote muscle
growth and strengthen.
_________8. Repetitions are how many times a person lifts a weight.
_________9. These activities count if they involve a low to moderate level of intensity or effort and
work the major muscles groups of the body.
_________10. Example of bone – strengthening activity includes jumping jacks, running, skipping
rope, basketball, brisk walking, and weight – lifting exercises.

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Performance Activity 1.1
Complete Me! (Individual Workout)

Objectives:
 Create a personal workout to improve your muscle and bone strength
Materials/Equipment Needed:
 Matt/s
 Dumbbell
 Balls
 Equipment for workout
Procedure:
 Make a personal workout that is appropriate for you to perform
 Record yourself doing the workout you’ve made that will last for 3 – 5 minutes
 Your workout should have a Warm – up, main workout and cool – down.
 Send the video and the copy of your written workout to your teachers email address
 You will be graded/evaluated based on the rubric below

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 Rubric of Performance Activity 1.1
Criteria Fair (1) Good (3) Excellent (5) Weight Total

Workout Selection The selected Almost all the Selected workout is

workouts are not workout of the appropriate to the
appropriate for the student’s plan are student to perform. The
3
student to perform. not appropriate to student was able to
perform perform the workout
he/she made
Length/requirements 1 minutes long and 2 minutes long. 3 minutes have all
incorporates most Only 2 requirements develop.
4
of the requirements. requirements
developed.
Goals The student is not Almost written All written personal
able to apply the personal workout is workout is measurable,
written personal measurable, achievable and specific 5
workout. achievable and
specific
Preparedness Mostly prepared He/she was He/she handed in
and mostly knew prepared and knew everything and ready to
the workout he\she the workout and perform. Knew the 8
made obviously. workout and directions
were clear.
Total /100

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Lesson 2: Health Behavior and Health Risk Factors

LEARNING OUTCOMES
In this lesson, learners are expected to:

LO1. Identify the difference between Health behavior and health risk factors
LO2. Value the effects of one person’s behavior to his/her health
LO3. Dramatize a situation where a teen influencing or pressuring his friend to try smoking or
drugs

LEARNING CONTENT
Health Behavior and Health Risk Factors
In the past, diseases or sickness caused by bacteria were constant threats to people.
However, with medical advances, most sickness and diseases that affect a person’s health couple of
years ago can now be prevented. Today, most health problems are related to lifestyle or the way we
live. Lifestyle diseases are partly attributed to unhealthy behaviors. Some of these unhealthy
behaviors are watching television or surfing the internet for few hours, smoking, eating at fast food
restaurants more often, and substance abuse.
Health behavior activity undertaken for the
purpose of averting or detecting disease or for
improving health and well – being. It is the behavior
patterns, actions and practices that speak about
health preservation, health restoration and
improvement.
Risk Factors on the other hand are
behaviors or situations that increase the possibility
of developing a disease. Uncontrollable risk factors
are factors that you cannot change such as
heredity, age, and others. Controllable health risk
factors are risk factors that you can do something
about. They can be controlled by your behavior. Your health behavior will determine the level of
physical health that you will have in the years to come.

Health Risk Behaviors that will likely cause health problems to young
people:

A. Sedentary Lifestyle – defined as a type of lifestyle

where an individual does not receive regular amounts of
physical activity. This results to a number of overweight
teenagers and heart attack even at an early age. This is
characterized by “inactivity”.

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 B. Alcohol and Drug Use – Teenagers, in their search
for personal identity, are often influenced into taking drugs or
resorting to alcohol use. These effects one’s health since
alcohol is the major cause of liver disease and drug use as
the culprit for a number of car accident cases, depression,
mental disorder and others.

C. Addiction to
Cigarette/Tobacco – Smoking leads to diseases like
respiratory problems, cancer, heart disease and others that
young people should avoid.

D. Unhealthy and Poor Eating Habits –

Your eating habits can either help or prevent you
from developing many health diseases.

Stress – Stress more often causes physical symptoms including

headaches, upset stomach, elevated blood pressure, chest pain,
and sleeping problems. Research suggests that stress also can
bring on or worsen certain symptoms or diseases

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The table below are some examples of health behavior and the suggested physical activity that
maybe adopted by an individual to avoid its risk factor.

Physical Activity
Health Behavior Risk Factors
Performance
 Work your way up to 150
minutes of moderate-
intensity aerobic activity,
75 minutes of vigorous –
Overweight/Obesity intensity aerobic activity or
Heart Disease/ Stroke an equivalent mix of the
Eating Habit High Blood Pressure two each week.
High Blood Cholesterol  It is possible that you will
Diabetes need to do more than the
equivalent of 150 minutes
of moderate-intensity
activity a week to maintain
your weight.
 Aerobic or a mix of aerobic
and muscle-strengthening
activities 3 to 5 times a
week for 30 to 60 minutes
can give you these mental
health benefits
 Be sure to get the amount
of sleep that you regularly
need in order to function
optimally and care for your
health
 Try different types of
exercise and levels of
intensity. Moderate
High Blood Pressure
aerobic exercise such as
Sleep and Stress Management High Blood Cholesterol
walking or cycling has
Heart Disease
been shown to be effective
at improving sleep. Even
in stretching may offer
some relief from insomnia.
Strength training and
heavy aerobic exercise,
however, seem to be less
effective.
 Exercising too close the
bedtime may disrupt
sleep. Try to schedule
physical activity earlier in
the day, or at least 3 hours
before bedtime.

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Activity 2.1
Do you understand?
Answer the ff. questions.
1. What is a health behavior?

2. What is health risk factor? Give example.

3. What does being healthy and adopting healthy behavior mean to you?

4. List some possible benefits of adopting healthy behavior.

5. List some possible consequences of adopting a sedentary lifestyle.

6. Why are lifestyle diseases? Explain.

7. List at least three ways to become tobacco/cigarette-free.

8. What are the effects of a alcohol in the body?

9. List all reasons why you should not try using alcohol or drugs.

10. Do you think it is less dangerous to drink alcohol than to use drugs? Explain.

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Wrapping Up
 Muscle – strengthening includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.
 It involves relatively heavy objects, such as weights, which are lifted multiple times to train various
muscle groups.
 Intensity or how much weight or force is used relative to how much a person is able to lift.
 Frequency or how often a person does muscle strengthening activity.
 Repetitions – or how many times a person lifts a weight (analogous to duration for aerobic
activity).
 The benefits of muscle – strengthening activity include increase bone strengthening and
muscular fitness.
 Muscle – strengthening activities can also help maintain muscle mass during a program of
weight loss.
 No specific amount of time is recommended for muscle strengthening, but muscle strengthening
exercises should be performed to the point at which it would be difficult to do another repetition
without help.
 Bone – strengthen activities is a kind of activity (sometimes called weight – bearing or weight
– loading activity) wherein physical activities are primarily designed to increase the strengthen of
specific sites in bones that make up the skeletal system.
 Hypertrophy is a bone strengthening activities can increase density throughout our skeletal
system.
 Health behavior activity undertaken for the purpose of averting or detecting disease or for
improving health and well – being.
 Risk Factors on the other hand are behaviors or situations that increase the possibility of
developing a disease.
 Sedentary Lifestyle – defined as a type of lifestyle where an individual does not receive regular
amounts of physical activity.
 Alcohol and Drug Use – Teenagers, in their search for personal identity, are often influenced
into taking drugs or resorting to alcohol use.
 Addiction to Cigarette/Tobacco – Smoking leads to diseases like respiratory problems, cancer,
heart disease and others that young people should avoid
 Unhealthy and Poor Eating Habits – Your eating habits can either help or prevent you from
developing many health diseases.
 Stress – Stress more often causes physical symptoms including headaches, upset stomach,
elevated blood pressure, chest pain, and sleeping problems.

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MODULE TEST
I. MULTIPLE CHOICE
DIRECTION: Read the following statement carefully. Choose your answer and write it on the
blank before the number.
_____ 1. This is characterized by “inactivity”.
a. Addiction b. Sedentary Lifestyle c. Alcohol and drug use
_____ 2. How many times a person lifts a weight
a. Repetitions b. Intensity c. Frequency
_____ 3. Weight or force is used relative to how much a person is able to lift.
a. Repetitions b. Intensity c. Frequency
_____ 4. Behaviors or situations that increase the possibility of developing a disease.
a. Health Behavior b. Risk Factors c. Behavior and Risk Factors
_____ 5. Activities provided additional benefits not found with aerobic activity
a. Muscle – strengthening b. Health Behavior c. Bone – Strengthening
_____ 6. Bone strengthening activities can increase density throughout our skeletal system.
a. Hyperacidity b. Hypertension c. Hypertrophy
_____ 7. Muscle – strengthening activities count if they involve a ________________ of intensity
a. Low to high b. Moderate to high level c. Low to moderate
_____ 8. Activities that produce an impact or tension force on the bones that promotes bone
________________.
a. growth and strengthen b. growth and development c. development and
strengthen
_____ 9. Activity undertaken for the purpose of averting or detecting disease or for improving health
and well – being.
a. Health Behavior b. Risk Factors c. Behavior and Risk Factors
_____ 10. More often causes physical symptoms including headaches, upset stomach, elevated
blood pressure, chest pain, and sleeping problems.
a. Poor eating habits b. Alcohol and drug use c. Stress

II. IDENTIFICATION
DIRECTION: Identify the following statement. Choose your answer from the box below. Write it
on the space provided.
Lifestyle Bacteria Personal Identity Density
Skeletal muscles Respiratory Uncontrollable Impact
Weight training Tension

1. Diseases or sickness caused by __________ were constant threats to people.

2. Bone strengthening activities can increase _______ throughout our skeletal system.
3. As ____________ contract, they pull their attachment on bones causing physical force.

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 4. _____________ risk factors are factors that you cannot change such as heredity, age,
and others.
5. Resistance training, including _____________, is a familiar example of muscle –
strengthening activity.
6. Teenagers, in their search for____________, are often influenced into taking drugs or
resorting to alcohol use.
7 – 8. Activities that produce an ________ or ________ force on the bones that promotes
bone growth and strengthen.
9. Smoking leads to diseases like ___________ problems, cancer, heart disease and others
that young people should avoid.
10. Sedentary Lifestyle is defined as a type of _________ where an individual does not
receive regular amounts of physical activity.

III. MATCHING TYPE:

DIRECTION: Match Column A to Column B. Write your answer in the space provided before the
number.
Column A
A. Muscle – strengthening Activity
B. Bone – Strengthening Activity
C. Health Risk Behavior

Column B
______1. In this activity, includes no specific amount of time is recommended
______2. Behaviors or situations that increase the possibility of developing a disease.
______3. This kind of activity sometimes called weight – bearing or weight – loading activity.
______4. Eating habits can either help or prevent you from developing many health diseases.
______5. They involve a moderate to high level of intensity or effort and work the major muscle
groups of the body.
______6. It leads to diseases like respiratory problems, cancer, heart disease and others that young
people should avoid.
______7. These activities include jumping jacks, running, skipping rope, basketball, brisk walking,
and weight – lifting exercises
______8. These activities often involve relatively heavy objects, such as weights, which are lifted
multiple times to train various muscle groups.
______9. It is defined as a type of lifestyle where an individual does not receive regular amounts of
physical activity is called Sedentary Life
______10. It’s often causes physical symptoms including headaches, upset stomach, elevated blood
pressure, chest pain, and sleeping problems is called Stress.

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 BIBLIOGRAPHY
INTERNET
 Slideshare – http://www.slideshare.net/caasijoey/grade-11-learning-module-on-
aerobic-fitness-and-muscle-bone-conditioning
BOOK
 Physical Education (H.O.P.E 1)

KEY TO CORRECTION
Module Activity 1.1
1. False, decrease
2. True
3. True
4. False, Anaerobic
5. True
6. False, Frequency
7. False, four
8. True
9. False, low to moderate
10. Trues
MODULE TEST
I. Multiple Choice
1. B
2. A
3. B
4. A
5. A
6. C
7. C
8. A
9. A
10. C
II. Identification
1. Bacteria
2. Density
3. Skeletal Muscle
4. Uncontrollable
5. Weight Training
6. Personal Identity
7. Impact
8. Tension
9. Respiratory
10. Lifestyle
III. Matching Type
1. A
2. C
3. B
4. C
5. A
6. C
7. B
8. A
9. C
10. C
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Self-Assessment
Use the chart below to rate your understanding of the lesson as a whole and your performance in
the various tasks.
Self-Assessment Chart
Very Satisfactor Needs
Criteria Excellent
Satisfactory y Improvement
Understandin
g of the
Lesson
Tasks
Performance

The activity I liked best is _____________________ because ____________________

___________________________________________________________________________.
The activity I need to improve on is ______________ because____________________
___________________________________________________________________________

Moderately Needs
Excellent Very good Satisfactory
Activities Satisfactory Improvement
100-92 91-84 83-72
71-60 59 and below
Module
Activity 1.1
Performanc
e Activity
1.1
MODULE
TEST
Moderately Needs
Excellent Very good Satisfactory
Activities Satisfactory Improvement
100-92 91-84 83-72
71-60 59 and below
Module
Activities
Performanc
e Activities
MODULE
TEST
Key to Assessment

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