PHYSICALEDUCATION

AND HEALTH 1
First Semester – Module 1

Health-Optimizing P.E. (H.O.P.E.) 1

Aerobic, Muscle-and Bone Strength Activities

Grade11 Physical Education and Health offers practical learning for students to effect change
on lifestyle towards an active and healthy living. The concepts and skills expected to be developed at
the end of the semester as stated in each learning competencies is intended to prepare the students to
manage relevant and important information related to fitness and health.
This course on exercise for fitness empowers the students to engage in exercise through
purposive, careful planning, and skillful execution of aerobic and muscle- and bone- strengthening
activities and constantly appraise progress as to how much impact does these exercises affect lifestyle
and health.
This module is focused on three lessons:

Lesson 1: Aerobic Activities

Lesson 2: Bone Strengthening Activities
Lesson 3: Muscle Strengthening Activities

What is expected from you in this module

Learning Competency
Distinguish aerobic from muscle-and bone strengthening activities.

WHAT I NEED TO KNOW;

In this module, you will know and learn the difference of aerobic, bone strengthening, and
muscle strengthening exercises and their relationships in building total fitness.
How you are going to learn?
As you go along, you will be doing the following:
1. Read and understand the concepts as presented in every lesson.
2. Perform activities/exercises related to the lesson to understand the concepts. Concepts will be
presented through different fun activities/games.
3. Record and submit exercise log.
 What I Know

Activity 1: Pre-Test
In this activity you will find out how much you already know about the three concepts of aerobic,
bone strengthening and muscle strengthening exercises. Tick the box of the correct answer.
1. The ability of the heart and lungs to deliver oxygen to working muscles during physical
activity for a long period of time.
a. Cardiovascular Endurance c. Body Composition
b. Flexibility d. Muscular Strength
2. What is the advantage of exercise?
a. Improved quality of life c. Stress Relief
b. Decrease chronic disease d. All of the above
3. Doing muscular strengthening exercises also develops:
a. Cardiovascular Endurance c. Flexibility
b. Muscular Endurance d. Bone strength
4. Shortburstsofliftingveryheavyweightswithlowrepetitionscanbereferredtoasthis type of
exercise.
a. Aerobic exercise c. muscular endurance
b. Muscular strength exercise d. muscular endurance
5. The ability of a muscle to exert force for a brief period of time.
a. Muscular Endurance c. Cardiovascular endurance
b. Muscular Strength d. Flexibility
6. Push up, weight lifting, plyometrics are examples of exercises.
a. Muscular Endurance c. Cardiovascular Endurance
b. Muscular Strength d, Flexibility
7. Which of the following is not a primary benefit of regular cardiovascular exercise?
a. Increased ability to take in and use oxygen c. Lower blood pressure
b. Improved balance d. Lower pulse rate
8. F.I.T.T. stands for:
a. Fitness, Intelligence, Total Turnout c. Frequency, Intensity, Time, Type
b. Frequency, Intensity, Temperature, Time d. Fun, Intensity, Teamwork, Trust
9. Running, cycling, swimming, and dancing are all examples of what type of exercise?
a. Resistance exercise c. muscular strengthening
b. Aerobic exercise d. flexibility exercises
10. When weightlifting for muscular strength, one should lift weight and do
repetitions?
a. less; fewer c. more; many
b. less; more d. more; fewer
 Lesson 1
 
Physical Education

Instruction in the development and care of the body ranging from simple calisthenics
exercises to a course of study providing training in hygiene, gymnastics and the performance
and management of athletic games.

Proper Etiquette and Safety in the use of Facilities and Equipment

1. Take care in using facilities and equipment
2. Only use equipment that you already known how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly, or leave the venue clean
8. check yourself- practice proper hygiene and clean
9. move on the double, do not loiter around the venue or hang on the equipment doing nothing 10.
Remember to be nice, as a general rule.

Optimization of Energy System

Energy comes from what we eat which are in the form of:

1. Carbohydrates- our muscles live and store carbohydrate in what is known as Glycogen. - is
used as fuel by the body when it is broken down a glucose
2. Fat – it serves as insulation for the body to prevent heat loss.
3. Protein- used for the repair and growth of body tissue

Health Behaviors, Health Risks factors, and Physical Activity ( PA) Health Behaviors:
1. Eating Behavior- proper nutrition, choice of food
2. Sleep- rest, sleep and relax
3. Stress management
4.  Post –traumatic stress- caused by an unnaturally traumatic experiences, leading to the disruption
of a person’s ability to cope and function effectively.

Chronic stress- occurs someone experiences repeated and continuing demands that inhibit the
person’s function. Health Risk factors:
1. Family history
2. cigarette smoking
3. hypertension ( high blood)
4. hypercholesterolemia ( high cholesterol count)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle ( Physical inactivity)
 Aerobic exercise can be defined as any form of exercise or activity that uses the
aerobic metabolism which means that oxygen is a v ital factor in delivering energy to sustain
any activity.
It moves your large muscles, such as those in your arms and legs. Aerobic activities
make your heart best faster than usual. Regular aerobic activity strengthens your heart and
lungs. Examples: walking, running, swimming, bicycling, dancing, sports such as basketball
and soccer,
What happens when I engage in aerobic exercise?
Our body becomes efficient
Aerobic Exercise makes the heart, lungs, in delivering oxygen
and blood vessels more efficient and capable throughout the body
of moving more oxygen-carrying blood in every thereby improving not
single pump. only the cardiovascular
system but also muscular
and bone fitnes

Improves
muscular and
bone fitness too
What are examples of Aerobic Activities or exercise?

You cAn…

Or even household chores

Other activities like walking, stair climbing, and jump rope are examples of light to vigorous
aerobic activities.
That’s fun, right? But how?
 These four factors will help you to formulate your workout with purpose and executed
correctly. Of course, warm up and cool down should be a part of the workout plan, not to mention
proper clothing.
 What I Know

Activity 1:

ConsideringCOVID-19pandemic,weatherorclimate,identify6aerobicexercisesoractivities
3ofwhicharelightandtheother3vigorousthatyoucando.Listyouranswerinyournotebook.

Activity 2:

With your list in activity 1, perform 1 light exercise and 1 vigorous alternately (recover fully before
doing the second exercise). Compare the effects of both exercises to the following:

1. Heart Rate: Which one raises the heart ratefaster?

2. Muscles: Which one tire the musclesfaster?
3. Availability of Time: Which one is better suited if youhave:
a. Small amount of time forexercise
b. Bigger amount of time forexercise

Activity 3:

Create 6-week Aerobic Exercise plan and log your every session. Submit your weekly output to track
your progress. Good luck and have fun!
 Lesson 2

BONE STRENGHTENING EXERCISE- helps your bones grow and keeps them strong. When
your feet or arms support your body’s weight, and your muscles push against your bones, these are
bone-strengthening activities. Example: jumping, skipping, hopping
 …

Lesson 3 MUSCLE STRENGTHENING

This improves strength, power and endurance of muscles. Examples: doing push-
ups, pull-ups and sit-ups, lifting weights, climbing the stairs, digging the garden
……

……

Activities or exercises like plyometric or jumping exercises, weight lifting, basketball,

volleyball, running, gymnastics, and exercises that uses equipment like resistance bands are good
exercises or activities to develop your bone strength.

Activity 4:
Considering COVID-19 pandemic, identify at least three different items found at home (your
home)thatcanbeusedforbonestrengtheningexercise.Listthreedifferenthouseholdchores that you can do
to improve bone strength and improvegrowth.
Activity 5:
ModifiedHopscotch.Insteadoflandingonyourfeetalone,designahopscotchpatternwhere you should use
both your feet and hands in any sequence. This will not only develop bone strength but also
coordination andbalance.
Activity 6:
Createasix-weekbonestrengtheningroutineandaddittoyouraerobicworkout.Recordyour every exercise
session formonitoring.

Activity 7: Incorporate a six-week muscle strength training workout to your weekly routine. Record
your every session in your exercise log for monitoring.
 Let’s Explore

How is your workout so far? Based on your previous activities, you will now perform a series
of fun games to better understand aerobic, bone, and muscle strengthening exercise and how it can be
done using different approaches like fun games, competition, and family activity.

What I Know

Activity 8: Fitness Bingo (combine aerobic, bone and muscle strengthening exercises)

Activity 9: Challenge the family members for an aero marathon dance competition (don’t worry if
you are not a good dancer, it increases the level of fun, and it’s not about dancing anyway).

Activity 10: Challenge a few friends for a walk, jog, run competition. Depending on your level of
fitness, you decide how far will be the course.
 Post Assessment

Post Test: Complete the test and record your answers in your notebook.
1. ” Repetitions” in muscular strengthening exercise refersto:
a. the length of time an exercise isperformed
b. a fixed number of reps followed by a restperiod
c. a restperiod
d. the number of times an exercise isperformed
2. Bonifaciois trying to find out how much weight he can push across the room. He is really trying
tomeasurehis .
a. flexibility c. bonestrength
c.muscularstrength d. cardiovascularendurance
3. Which of the following is an example of improved functioning as related to the benefits of
muscular strength and endurancetraining?
a. havingstrongerbones c. easier to do householdchores
b. lowerbloodpressure d. larger lungcapacity
4. Which of the following is the benefit of improved muscularstrength?
a. betterbodycomposition c. improved physicalperformance
b. increasedbonestrength d. a, b, andc
5. The ability to lift or resist weight or force iscalled?
a. cardiovascular endurance c. muscularendurance
b. muscularstrength d. bonestrength
6. Fitness walking, jogging, and running are physical activities that canimprove:
a. muscle enduranceandflexibility c. cardiovascular fitness andflexibility
b. cardiovascular fitness andbodycomposition d. agility and muscularstrength
7. Which of the following exercises would best test the muscular strength of yourlegs?
a. pushups c. curlups
b. pullups d. legpress
8. The following group of weight bearing activities can help improve growth andbone
strength,except?
a. jumping, running and briskwalking
b. jumping, running, sleeping, and briskwalking
c. texting, running and briskwalking
d. jumping, running,swimming
9. What is a lifestyle change that can increase your level of aerobic, muscular and bone
strength?
a. sleeping c. playing onlinegames
b. beingactive d. limiting eatingoptions
10. The number of times one should exercise to improve a component of fitness iscalled:
a. Intensity c.Time
b. Frequency d.Progressio