P.

E AND HEALTH
Quarter 3 – Body Composition, Muscular Strength and Endurance, Flexibility (Recreational Activities)
(Week 1-4)
JWENDHALE EARTH G.A CNEHTA STEM 12- HEISENBERG

WEEK 1

1. ANSWER WRAP UP – PP. 13

1.

MUSCULAR .
MUSCULAR
STRENGTH ENDURANCE
BOTH
Both muscular strength and
Muscular strength is muscular endurance are Muscular endurance
the ability to exert a related to the efficiency of is the ability to do
maximum amount of the muscles. both are something
dependent on the muscle repeatedly for an
force for a short period
type and Composition. Both
of time. extended period of
of them can be improved by
regular exercise and time without getting
maintaining a balanced diet. exhausted.

2. List some benefits of having a good muscular strength and muscular endurance and how can you
develop them.
- Having a good muscular strength and muscular endurance can benefit us. Having these two can
increase our ability to do activities like opening doors, lifting boxes, or chopping wood without getting
tired. Moreover, it can also reduce the risk of injury, can help you keep a healthy body weight, and can
lead to healthier, stronger muscles and bones. Executing less repetitions with more weight will increase
muscular strength while executing more repetitions with less weight will increase muscular endurance.
3. What do you mean by flexibility? What are the benefits of having a good level of flexibility to an
individual?
- Flexibility is the range of motion in a joint or group of joints or the ability to move joints through a
complete range of motion. Having a good level of flexibility can totally benefit an individual. This will
reduce his/her chance of getting injured during physical activity, and this will also reduce his/her pain.
Furthermore, having a good flexibility can improve one’s posture and balance, strength, and physical
performance.
 P.E AND HEALTH
Quarter 3 – Body Composition, Muscular Strength and Endurance, Flexibility (Recreational Activities)
(Week 1-4)
JWENDHALE EARTH G.A CNEHTA STEM 12- HEISENBERG

4. What composes our body? What is the importance of identifying the composition of our body?
- The human body is made up of muscles, bones, blood, veins, and is covered by skin. In my opinion, it is
important for us to identify the composition of our body for us to know our health risks. With this, we
would be able to identify what we should or should not do in order to prevent this.

WEEK 2
1. DO VALUING – PP. 13

Day & No. of Hours Physical Activities

Sunday Dancing
5 minutes
Monday Side stretches
2 minutes
Tuesday Squats, Side Push Ups, Push Ups, Plank,
10 minutes Side Plank and Jumping Jacks
Wednesday Brisk Walking
5 minutes
Thursday Jogging
30 minutes
Friday Squats, Side Push Ups, Push Ups, Plank,
10 minutes Side Plank and Jumping Jacks
Saturday REST DAY
 P.E AND HEALTH
Quarter 3 – Body Composition, Muscular Strength and Endurance, Flexibility (Recreational Activities)
(Week 1-4)
JWENDHALE EARTH G.A CNEHTA STEM 12- HEISENBERG

WEEK 3
WRAP–UP

1. What do you mean by the term cardio – respiratory?

- The term cardio-respiratory refers to the functions of your heart and lungs. It refers to the heart and
lungs working together to provide aerobic oxygen to muscles throughout the body in order to perform
and maintain healthy exercise. The heart and blood arteries make up the cardiorespiratory system.
These act in conjunction with the respiratory system, which includes the lungs and airways. These two
bodily systems deliver oxygen to the body's muscles and organs.

2. Why is it important to have a good cardio – respiratory endurance?

- Increasing your cardiorespiratory endurance is beneficial to your overall health. Your lungs and heart
are able to utilize oxygen more efficiently. You will be able to work out for longer lengths of time
without becoming exhausted. Regular exercise can help most people improve their cardiorespiratory
endurance. Cardiorespiratory endurance is the most significant fitness factor since it provides several
health and wellness advantages, including the possibility of living a longer life. To deliver oxygen to your
huge muscles, you'll need a strong heart, healthy lungs, and clean blood vessels.

3. Give some tips that should be considered before performing flexibility exercises.

- Warm up before you stretch. Stretching should not be considered a warmup. It's not a good idea to
stretch "cold" muscles or muscles that haven't been adequately warmed up.  You may hurt yourself if
you stretch cold muscles. Cold muscles are considered risky when it comes to stretching since they
might strain, pull, or tear a muscle if forced into a stretch without being warmed up. As a general rule,
warm up for 5 to 10 minutes with a simple, easy warmup before stretching. To get your muscles heated
and your heart pounding, go for a quick stroll, mild jog, or jumping jacks. Stretching may be done on its
own, as well as before and after athletic activity.
 P.E AND HEALTH
Quarter 3 – Body Composition, Muscular Strength and Endurance, Flexibility (Recreational Activities)
(Week 1-4)
JWENDHALE EARTH G.A CNEHTA STEM 12- HEISENBERG

WEEK 4

VALUING

When you exercise for a lengthy amount of time, your cardiorespiratory endurance is the level
at which your heart, lungs, and muscles all work together to keep you going. This demonstrates how
well your cardiorespiratory system is functioning, and it serves as an indication of your level of physical
fitness and overall health. Knowing your cardiorespiratory endurance level is important because it might
indicate whether you are in good health or if you need to increase your level of fitness. Increasing
cardiorespiratory endurance has been shown to have a significant impact on overall wellness. Your lungs
and heart are more efficient in utilizing oxygen. Because of this, you will be able to workout for longer
periods of time without being fatigued. 

The majority of individuals may improve their cardiorespiratory endurance by engaging in

regular physical activity. Cardiorespiratory endurance may be improved by doing these activities.
Because they don't need a lot of equipment, they may be completed at any time and from any location.
If you don't have huge blocks of time available for exercise, you may even try completing 5-10 minutes
of these exercises a few times a day for 5-10 minutes at a time. The workouts may assist you in losing
weight, building muscle, and getting your heart beating. It is also critical that you take deep breaths
while doing the activities. Make an effort to complete each exercise for at least one minute. Between
each workout, you may take a 30-second pause to rest your muscles.

  They need a particular level of endurance, which allows you to progressively raise the time and
intensity of your exercises. Run and hop in place, repeating each of these actions for a total of thirty
seconds. Jog in place for a while. While continuing to jog in place, raise your knees as high as they will go
while maintaining your posture. After that, begin to raise your feet back and up as if you were trying to
touch your buttocks. Jumping jacks are performed while standing with your feet together and your arms
by your side. Increase the distance between your feet while raising your arms upwards. To continue this
movement, return to your starting position and repeat it. Standing side hops are a kind of jump in which
you start from a standing posture and leap side to side with both feet at the same time. To make the
challenge more challenging, you may leap over an item that is a little higher than you.

Side to side hops are performed by lowering your buttocks into a squat posture from a standing
position. Step as far to the right with your right foot as you possibly can. Then lift your left foot up to
meet your right foot in a stepping motion. Step as far to the left with your left foot as you possibly can.
Bring your right foot up to the level of your left foot. Continue to move in a flowing manner. Maintain a
low buttocks position throughout the whole process. Increase your pace or lower yourself into a deeper
squat to make the exercise more demanding.

In and out hopping squats are performed while keeping your feet together. Your feet should be
broader than your hips if you jump them to the side. In this posture, squat down. Squat down in this
posture after bringing your feet back together.