Muscular Strength and Endurance
The Lesson Activities will help you meet these educational goals:
· Exercise—You will participate in physical activities that get you moving.
· 21st Century Skills—You will apply creativity and innovation.
Directions
Please save this document to your desktop. Type your answers directly in this document for all activities.
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Self-Checked Activities
Read the instructions for the following activities and type in your responses. At the end of the lesson, click the link to open the Student Answer Sheet. Use the answers or sample responses to evaluate your own work.
1. Strength Training for the Lower Body
Complete the lower-body exercises in the knowledge article, "Muscular Strength and Endurance." Do all the exercises in order, starting with the bent-over leg lift and ending with the bent-knee dead lift. Read the directions and study the pictures of the exercises before you begin. Be sure to complete the recommended number of sets and repetitions for each exercise.
a. Which muscles did you exercise in this session? Had you ever exercised them before? If so, how?
Type your response here:
b. How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises?
Type your response here:
c. What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is?
Type your response here:
d. Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others?
Type your response here:
How did you do? Check a box below.
Nailed It!—I included all of the same ideas as the model response on the Student Answer Sheet.
Halfway There—I included most of the ideas in the model response on the Student Answer Sheet.
Not Great—I did not include any of the ideas in the model response on the Student Answer Sheet.
2. Strength Training for the Arms
Complete the arm exercises in the knowledge article. Do all the exercises in order, starting with bicep curls and ending with the one-arm triceps push-up. Read the directions and study the pictures of the exercises before you begin. Be sure to complete the recommended number of sets and repetitions for each exercise.
a. Which muscles did you exercise in this activity? Had you ever exercised them before? If so, how?
Type your response here:
b. How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises?
Type your response here:
c. What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is?
Type your response here:
d. Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others?
Type your response here:
How did you do? Check a box below.
Nailed It!—I included all of the same ideas as the model response on the Student Answer Sheet.
Halfway There—I included most of the ideas in the model response on the Student Answer Sheet.
Not Great—I did not include any of the ideas in the model response on the Student Answer Sheet.
3. Strength Training for the Back and Shoulder Muscles
Complete the back and shoulder exercises in the knowledge article. Do all the exercises in order, starting with rows and ending with the front raise. Read the directions and study the pictures of the exercises before you begin. Be sure to complete the recommended number of sets and repetitions for each exercise.
a. Which muscles did you exercise in this session? Had you ever exercised them before? If so, how?
Type your response here:
b. How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises?
Type your response here:
c. What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is?
Type your response here:
d. Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others?
Type your response here:
How did you do? Check a box below.
Nailed It!—I included all of the same ideas as the model response on the Student Answer Sheet.
Halfway There—I included most of the ideas in the model response on the Student Answer Sheet.
Not Great—I did not include any of the ideas in the model response on the Student Answer Sheet.
4. Strength Training for the Chest and Abdominal Muscles
Complete the chest and abdominal exercises in the knowledge article. Do all the exercises in order starting with the chest press and ending with the vertical leg crunch. Read the directions and study the pictures of the exercises before you begin. Be sure to complete the recommended number of sets and repetitions for each exercise.
a. Which muscles did you exercise in this session? Had you ever exercised them before? If so, how?
Type your response here:
b. How do you use these muscles in your everyday life? What daily activities do you complete that mimic the movements of these exercises?
Type your response here:
c. What challenges did you face during this session? Were there particular exercises that were difficult to complete? If so, what were they? If you did not face difficulty, why do you think that is?
Type your response here:
d. Were there any exercises that you completed more easily than others? If so, which ones? Why were some exercises easier than others?
Type your response here:
How did you do? Check a box below.
Nailed It!—I included all of the same ideas as the model response on the Student Answer Sheet.
Halfway There—I included most of the ideas in the model response on the Student Answer Sheet.
Not Great—I did not include any of the ideas in the model response on the Student Answer Sheet.
5. Creating a Strength-Building Routine
a. Create your own strength-building routine in the table below. Be sure to include at least two different exercises for each of the four muscle groups. The four muscle groups are the lower body, arms, back and shoulders, and chest and abdominals. Once you create your routine and record it in the table, you must complete the exercises in the routine. If you wish, find a friend or family member to join you for this workout to share what you have learned.
Type your response here:
Name of Exercise 1 / <targeted muscle group><number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 2 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 3 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 4 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 5 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 6 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 7 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
Name of Exercise 8 / <targeted muscle group>
<number of sets and repetitions>
image (optional) / directions (optional)
How did you do? Check a box below.
Nailed It!—I included all of the same ideas as the model response on the Student Answer Sheet.
Halfway There—I included most of the ideas in the model response on the Student Answer Sheet.
Not Great—I did not include any of the ideas in the model response on the Student Answer Sheet.
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