Module 5 - Lesson 1

Title of Module: Exercises for Health-Related Fitness

(Muscular Strength and Endurance)

This module consists of (3) lessons namely:

Lesson 1: Abdominal Exercises for Muscular Strength and Endurance

Lesson 2: Lower Body Exercises for Muscular Strength and Endurance
Lesson 3: Upper Body Exercises for Muscular Strength and Endurance

Overview
This module contains information about Abdominal Exercises for Muscular Strength and
Endurance. It covers the knowledge and skills required to identify and perform the different
abdominal exercises. Completion of this module will help you in preparing for the succeeding
modules.

This module consists of three (3) learning outcomes. Each learning outcome contains
learning activities with instructional sheets. Read the instructional sheet then proceed to the
activities. Your performance in each activity will ascertain that you have acquired the knowledge
and skill necessary for the learning outcomes provided.

Upon completion of this module, report to your teacher for your assessment regarding
the knowledge and skills requirement for this module.

Expected Output: Quizzes, reflective essay and performance

task
LESSON 1: Abdominal Exercises for Muscular Strength and Endurance

ABOUT THE LESSON:

This lesson explains the importance of promoting good posture and correct pelvic
alignment by learning the strength and endurance of the abdominal muscles, the latter of which
is particularly important to low-back health.

At the end of the lesson, you will be able to:

LO1. Identify and describe the different abdominal exercises for muscular
strength and endurance.

LO2. Perform different abdominal exercises for muscular strength and

endurance
.

LEARNING OUTPUTS/REQUIREMENTS: Quizzes, reflective essay and performance task

LESSON TIME ALLOTMENT: 2 hours

LEARNING ACTIVITIES:
 Abdominal Exercises for Muscular Strength and Endurance

Abdominal exercises play an integral role in any strength and conditioning program. A
strong core is essential for athletic performance and to prevent the occurrence of injuries and
back pain. There are literally thousands of abdominal exercises and many more variations of
each of them. There also innumerable fitness gimmicks promising washboard abs in just a few
minutes exercise a day. While these exercise aids may or may not be effective at strengthening
the core, they are unnecessary. Plenty of abdominal exercises that require nothing other than
an exercise mat or towel will strengthen the muscles of the core region just as effectively.

A. Different Layers of Abdominal Muscles

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 A. Abdominal Exercises

Abdominal Exercises Movement/Targeted Muscle

Straight Leg Sit

ups

Movement:
1. Lie on your back with arms raised toward the ceiling & legs extended.
2. Lift your torso & sit up while extending your hands toward the toes.

Safety:
Check your form.
Use a mirror or ask a friend to make sure you aren’t falling victim to any of the common
mistakes people make when executing straight leg sit ups. By failing to utilize the proper
form, you can reduce the effectiveness of the exercise or even injure yourself.
 1. Make sure you don’t use your arms to assist you in any way when sitting up.
2. Ensure your feet do not lift up off of the floor at any point.
3. Be sure to sit all the way up to a ninety-degree angle.

Targeted Muscle
1. Rectus Abdominis
2. Internal and External Obliques

Leg Raises

Movement:
1. Lie with your back flat, legs extended with your toe pointing forward, and the
hands either by your side or under the hips.
2. Slightly bend your legs exhale & raise both the legs until they make a 90-degree
angle to the floor.

Safety
Check your form
1. Straighten your legs and control the movement slowly going down.
 Targeted Muscle:
1. Iliopsoas (Hip Flexors)
2. Rectus Abdominis
3. Rectus Femoris (one of the thigh muscle or quadricep)

V-ups

Movement:
1. Lie flat on an exercise mat with your hands extended behind the head and the
legs extended also.
2. Bending at the waist, lift the legs at a 35–45-degree angle and the arms
 extended parallel to the legs.

Safety:
Check your form
1. Make sure to keep your core tight and back straighten as you go up.

Targeted Muscle in the Abdominal:

1. Rectus Abdominis
2. Internal & External Oblique
3. Iliopsoas (Hip Flexors)
4. Quadriceps

Scissor Kicks

Movement:
1. Start lying on your back
2. Contract your core muscles to bring your lower back towards the ground.
3. Alternate your legs in the air, but do not let them touch the ground.

Safety:
Check your form
1. Make sure to keep your lower back towards the ground
2. Keep your core tight and leg straight.
3. Don’t hold your breath, make sure to breath in and out while doing the
exercise

Targeted Muscle:
1. Rectus Abdominis
2. Internal and External Obliques
3. Iliopsoas (hip flexors)
4. Rectus femoris (one thigh muscle or quadricep)
Bicycle Crunch

Movement:
1. Lie flat on the floor with your lower back pressed to the ground
2. Put your hands behind your head, then bring your knees in towards your chest
and lift your shoulder blades off the ground, but be sure not to pull on your neck.
3. Straighten your right leg out to about a 45-degree angle to the ground while
turning your upper body to the left, bringing your right elbow towards the left knee.

Safety:
Check your form
1. Keep your shoulders lifted of the floor without pulling on your neck.

Targeted Muscle:
1. Rectus Abdominis
2. Internal and External Obliques
3. Iliopsoas (hip flexors)
4. Rectus femoris (one thigh muscle or quadricep)
4 pt . Plank

Movement:
1. Plant hands directly under shoulders (slightly wider than shoulder width) like
you’re about to do a push up.
2. Ground toes into the floor and squeeze glutes to stabilize your body.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot
beyond your hands. Your head should be in line with your back.

Safety:
Check your form
1. Make sure your hips aren’t dropping toward the floor or hiked up toward the
ceiling. Don’t lock your elbows.

Targeted Muscle:
Benefits of Abdominal Exercises

1. Improves Core Strength that can reduce back pain

2. Better posture
3. Builds functional strength
4. Improves sports performance
5. Creates Better Balance