HOPE

Self-Learning
Quarter Module
4 WEEK 3-43

Cardiorespiratory Endurance and Flexibility

(Recreational Activities)
Most Essentials Learning Competencies:

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

assessment participation and one’s diet

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

1. identify the meaning of cardiorespiratory endurance and flexibility
2. perform different flexibility exercises and cardio respiratory activities
3. appreciate the importance of maintaining a good cardio – respiratory endurance
and the importance of avoiding contra indicated flexibility exercise through
journal entry.

PRE–TEST

TRUE or FALSE
Directions. Write TRUE if the statement is correct, FALSE if the statement is
incorrect.
1. Cardio – respiratory is the most essential fitness element
2. Picking up shopping bags from the floor or reaching for something,
needs good cardio – respiratory endurance.
3. Flexibility is the ability of the joints to complete range of movement.
4. A flexible body possesses a better variety of motion which should
help in the performance of skills.
5. Cardio – respiratory endurance is the ability to exercise your entire
body for a short time.
 RECAP
Direction: Analyze the questions and answer truthfully.
1. How will you rate your muscular strength / endurance level?
very strong strong
moderately strong not very strong
2. If you are to start a regular exercise program, what would be your priority fitness
goals?
appearance lose weight
general health reduce body fat
self – esteem sports performance
free from sickness reduce stress level
muscular definition improve posture

LESSON
CARDIORESPIRATORY ENDURANCE and FLEXIBILITY
Elevated wellness is tied up to a physically dynamic lifestyle. One of the best
indicators of overall physical fitness is the ability of your heart and lungs to deliver oxygen
during activity.
Cardio – respiratory endurance is the ability to exercise your entire body for a long
time without stopping. You can afford to do this kind of exercise if you have a strong heart,
healthy lungs and clear blood vessels to supply your large muscles with oxygen. Example of
activities that requires good cardio respiratory endurance are distance running, swimming
and mountaineering.
The term cardio respiratory involves two vital system. Your cardio vascular system
includes the heart, blood vessels and blood. On the other hand, respiratory system is made
up of your lungs and the air passages that brings air, including oxygen, to your lungs from
outside of your body. Oxygen enters the red blood cells. The lungs on the other hand, help
the body get rid of carbon dioxide. Your cardio vascular and respiratory system work
together to supply your muscle cells of waste. Together the two system help you perform
you work and activities both effectively (with the most benefits possible) and efficiently (with
the least effort)
The second word in the term cardio – respiratory endurance refers to the ability to
sustain effort. Together, then these two words – cardio respiratory and endurance – refers
to the ability to sustain effort, which is dependent on fitness of the cardio vascular and
respiratory system.
 CARDIO RESPIRATORY ASSESSMENT
These are test to assess the fitness of your cardio respiratory system. The test may
be done in two settings: the laboratory and the field. The two types of laboratory test are
the maxima oxygen uptake test (also referred to as the VO₂ max test) and the graded
exercise test
Both the graded exercise test and the maximal oxygen uptake test are done in the
laboratory and require special equipment and people who are trained to administer them.
Thus, most people however, resorted to some form of assessment using practical non –
laboratory test called field test. These tests require little equipment and can be done at
home or at school. Scores are determined based on your ability to function. Examples
include the PACER, the walking test, the step test and the one – mile run test.

FLEXIBILITY
Flexibility is the ability of your joints to move as they are supposed to move. The
amount of movement in a joint is called its range of motion. Some joints such as the hip and
the shoulder, allow a large of motion because they can move in many directions while other
joints such as the knee and the elbow bend in only one direction. We can say that the
amount of flexibility you have is affected by your joints. Flexibility will help you do all
physical activities with ease. Performing regular stretching exercises is the best way to build
flexibility. But be aware that incorrect stretching can be harmful and can result in joint or
muscle injury.

Properly selected exercises can be improved your flexibility and provide many other
benefits such as helping to relieve muscle cramps. Exercise contributes to increased overall
health, but some activities may be contraindicated for you. Contraindicated exercises are ones
that would be detrimental to your health and physical well-being.
GUIDELINES FOR FLEXIBILITY EXERCISES

Before stretching, perform a general warm – up

Make flexibility exercises part of your work out

When beginning, use static stretching or PNF (Proprioceptive Neuromuscular Facilitation)
Progress gradually
Avoid risky exercises
Do not stretch joints that are hyper mobile, unstable, swollen or infected
Do not stretch to the point of feeling pain
Avoid stretching muscles that are already over stretch from poor posture
Avoid stretching that last 30 sec or more before performing strength power activities.
 The term range of motion (ROM) exercise, usually called ROM exercise, refers to flexibility
exercises that are used to maintain the range of motion already present in your joints. ROM
exercise is being probably the safest type of flexibility exercises to use in a warm – up routine.
When you stretch your muscles, you also stretch your tendons. Tendons are fibrous
connective tissues that attach muscles to the bone. Both muscles and tendons are elastic and
they may not be affected if stretching is done properly. However, ligaments, the fibrous
connective tissue that are attaches bone to bone are not elastic so over stretching might cause
some health risk. Good stretching exercises do not stretch ligaments for beginners. It is hard to
control ballistic movements which can result in applying too much force against a muscle and can
lead to injury.
Be aware of which commonly done high – risk movements you should avoid and which high –
benefit, low – risk exercises you should do instead.

ACTIVITY #1
Perform the different flexibility exercise:
Forward lunges
A. Start by standing up tall
B. Step forward with one foot until your leg reaches a 90 – degree angle. Your
rear knee should remain parallel to the ground and your front knee shouldn’t
go beyond your toes.
C. Lift your front lunging leg to return to the starting position
D. Repeat 10 to 12reps on one leg, or switch off between legs until you’ve totaled
10 to 12 reps per leg

Side lunges
A. Start by standing up tall, feet hip – width distance apart
B. Take a wide step out to the left. Bend you left knee as you push your hips
back. Keep both feet flat on the floor throughout the lunge.
C. Push off with your left leg to return to standing.
D. Perform 10 to 12 lunges on the left side before switching
 Cross – over
A. Sit on the floor with both legs extended in front of you
B. Cross your right leg over your left, and place your right foot flat on the
floor
C. Place your right hand on the behind your body, and place your left hand
on your right quad or your left elbow on your right knee and press your
right leg to the left as you twist your torso to the right.
D. Repeat on the other side if the spinal rotation bothers your back, take it out
and simply use your left hand to pull your right quad in and to the left
Standing quad stretch
A. While standing, hold onto a countertop or chair back to assist in balance
B. Bend you knee back by grasping your ankle with one hand
C. Assist in bending your knee back as far as possible.
D. Maintain position for 30 seconds.
E. Return to standing position
F. Repeat exercises 3 to 5 time with each leg
Seat straddle lotus
A. Sit down, placing the soles of the feet together and drop the knees toward
floor. Place the forearms on the inside of the knees toward the ground.
Lean forward from the hips.
B. Hold on for five seconds. Repeat 3 to six time
Seat side straddle
A. Sit with legs spread, placing both hands on the same shin or ankle,
keeping the leg
straight.
B. Hold on for five seconds. Repeat exercises on the opposite legs for three to
six time
Seat stretch
A. Sit with the legs together, feet flexed, and hands on the shin or ankles.
Bring the
chin towards the knees.
B. Hold for five seconds. Repeat three to six times.

ACTIVITY #2
STEP TEST
1. Use a bench that is 12 inches (30 centimeters) high. Step up with your right foot.
Step up with your left foot.
2. Step down with your right foot. Step down with your left foot.
3. Repeat this four – count pattern ( up, up, down, down). Step 24 times each
minute for three minutes.
4. Immediately after stepping for three minutes, sit and count your pulse. Begin
counting within five seconds. Count for one minute.
5. Use the table below to determine your cardio respiratory endurance rating.
Record your heart rate, minutes of stepping and rating.
 14 – 16 YEARS
17 YEARS OLD 18- 25 YEARS OLD
OLD

MALE FEMALE MALE FEMALE MALE FEMALE

High
≤85 ≤95 ≤80 ≤90 ≤79 ≤85
Performance

Good Fitness 86 - 95 96 - 105 81 - 90 91 - 100 90 - 99 99 - 108

Marginal
96 - 115 106 - 125 91 - 100 101 - 120 100 - 105 109 - 117
Fitness

Low Fitness ≥116 ≥126 ≥111 ≥121 ≥118 ≥118

Differentiated Instruction: (for students who have medical condition)

Note: The height of the bench and the rate of stepping are both crucial to getting an accurate
test result. Sit calmly for several minutes before the test to assure that your resting heart rate
is normal.
WRAP–UP
Sentence Completion
Direction: Answer the following questions on your notebook.
1. What do you mean by the term cardio – respiratory?
2. Why is it important to have a good cardio – respiratory endurance?
3. Give some tips that should be considered before performing flexibility exercises.
VALUING
On your journal, explain in at least three paragraphs the importance of
maintaining a good cardio – respiratory endurance and the importance of avoiding
contraindicated exercises.

POSTTEST
IDENTIFICATION: Answer the following questions.
1. It is the ability of your entire body to exercise for a long period of time without stopping.
2. The ability to use one’s joints fully in a normal range of motion
3. It is the most essential fitness element.
4. It is a simple way to evaluate your cardio – respiratory endurance
5. Regular stretching can help you maintain good posture. Poor can
contribute to poor