Senior High School

HEALTH OPTIMIZING
PHYSICAL EDUCATION 11
(H.O.P.E. 1)
Quarter 1 – Module 1:
Aerobic, Muscle-and Bone
Strength Activities
 Senior High School

HEALTH OPTIMIZING
PHYSICAL EDUCATION 11
(H.O.P.E. 1)
Quarter 1 – Module 1:
Aerobic, Muscle-and Bone
Strength Activities
 TABLE OF CONTENTS

Title Page

Title Page ……………………………………… i

Overview ……………………………………… 1
Objective ……………………………………… 1
General Instructions ……………………………………… 1
Pretest ……………………………………… 2
Lesson 1: Aerobics ………………………………………. 3
Self-Test Activities ………………………………………. 7
Lesson 2: Bone Strengthening Exercise …………………………. 8
Self-Test Activities ……………………………………… 9
Lesson 3: Muscle Strengthening Exercise ……………………… 10
Self-Test Activities ………………………………………. 11
Summary ………………………………………. 12
Post-Assessment ………………………………………... 13
References ………………………………………… 14
Answer Key ………………………………………. 16
 GRADE 11 PHYSICAL EDUCATION AND HEALTH
Grade 11 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.

OVERVIEW
Welcome to Grade 11 Physical Education! In this module you will learn about the
concepts of aerobic, bone strengthening, and muscle strengthening exercises and its impact
to over-all health through illustrations. As you go along in this module, you will be constantly
asked to perform different activities as it is believed that learning will be faster if you
experienced it first-hand. These concepts will ultimately allow you to understand better, first,
the differences of the three exercises, and second, its relationship for you to appreciate and
engage in physical activities as part of a healthy lifestyle.
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
Distinguishes 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.

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 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. Short bursts of lifting very heavy weights with low repetitions can be referred to as this
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 weight lifting for muscular strength, one should lift ____weight and do____
repetitions?
a. less;fewer c. more;many
b. less;more d. more;fewer

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 Lesson 1 Aerobic Exercise
Aerobic exercise can be defined as any form of exercise or activity that uses the
aerobic metabolism. which means that oxygen is a vital factor in delivering energy to sustain
any activity.

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 What happens when I engage in aerobic exercise?
… our body
becomes efficient
…aerobic exercise makes the
in delivering
heart, lungs, and blood vessels
oxygen
more efficient and capable of
throughout the
moving more oxygen-carrying
body thereby
blood in every single pump
improving not only
the
cardiovascular
system but also
muscular and
bone fitness

… improves
muscular and bone
fitness too

What are examples of Aerobic activities or exercise?

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 You can…

dance jog

ride your bicycle

do sports

swim

or even ro household chores

Other activities like walking, stair climbing, and jump rope are are examples of light to
vigorous aerobic activities.
That’s fun, right? But how?

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 To develop your aerobic capacity, you need to have a
purposive, planned, and skillful execution of your activity. Below
are the factors to consider in improving your aerobic capacity:

Below are the factors to consider in improving your aerobic

capacity:
how often do you
how often perform aerobic
do you perform activities?
aerobic Frequency
activities? Intensity

Time
Type
how often how often
do you perform do you perform
aerobic aerobic
activities? activities?

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.

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 What I Know

Activity 1:

Considering COVID-19 pandemic, weather or climate, identify 6 aerobic exercises or activities

3 of which are light and the other 3 vigorous that you can do. List your answer in your notebook.

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 rate faster?

2. Muscles: Which one tire the muscles faster?
3. Availability of Time: Which one is better suited if you have:
a. Small amount of time for exercise
b. Bigger amount of time for exercise

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!

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Lesson 2 Bone Strengthening Exercise
Bone strengthening exercise is a kind of activity used to improve
the strength capacity of the bone and enhance growth
especially among teens. It is also known as weight bearing or
weight loading activity.

This is done by The force impacting

exposing the bone to the bone increase
weight or force in bone density thereby
any direction. increasing bone
strength.

… unlike muscle strengthening exercise, the force that

impacts the bone are commonly coming from impact of the
ground or surface and tool/equipment in contact with any
part of the body …

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 …it is a high impact This exercise should
exercise… be done twice a
week and should not
follow nor precede
heavy aerobic
exercises.
…bone strengthening
exercises also
develops muscle
function just like Factors that you should
aerobic exercise… consider are the same as that
of the aerobic exercise except
that you have to use
repetition in place for duration
if you are going to lift
weights.
Activities or exercises like plyometrics 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.

What I Know

Activity 4:

Considering COVID-19 pandemic, identify at least three different items found at home (your
home) that can be used for bone strengthening exercise. List three different household chores
that you can do to improve bone strength and improve growth.
Activity 5:

Modified Hopscotch. Instead of landing on your feet alone, design a hopscotch pattern where
you should use both your feet and hands in any sequence. This will not only develop bone
strength but also coordination and balance.
Activity 6:

Create a six-week bone strengthening routine and add it to your aerobic workout. Record your
every exercise session for monitoring.

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 Lesson 3 Muscle Strengthening Exercises

Factors like frequency, intensity,

and repetition-set are used to
formulate a muscle strengthening
workout. Intensity however, is This is a very heavy form of
determined by the amount of exercise as the muscle have to be
weight or force that the muscle deliberately overloaded and
have to work against with. experience fatigue, meaning have
Repetitions on the other hand is 8 to work more than its usual
to 12 repetitions per set-meaning capacity, to be able to improve.
a set is composed of 8 to 12
repetitions.

Exercises like lifting weights, push-up, sit up, and all other resistance exercises are
good to develop muscular strength.

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 What I Know

Activity 6: In your note book, identify two (2) different strength exercises for the following:

a. Legs d. Chest
b. Hips e. Abdomen
c. Back f. Arms

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.

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Summary
Aerobic exercise is any exercise performed and sustained over a period of time
with oxygen as a necessity to deliver energy. This method is purposely to improve the
capacity of the heart to pump more oxygen-rich blood to the working muscles. This is done
with purpose through careful planning and execution taking into consideration factors like
frequency, intensity, and duration.
Bone strengthening exercise is a kind of exercise that produces force to the
bone to trigger growth and increase bone strength by increasing bone density thus
making it essential for your age to help you grow taller and faster.
Muscle strengthening exercises on the other hand is kind of exercise method
which includes resistance training and lifting weights, causes the body’s muscles to
work or hold against an applied force or weight. These activities often involve relatively
heavy objects, such as weights, which are lifted multiple times to train various muscle groups.
Although these three different methods are targeting three different parts of the body,
it is also important to know that doing one will benefit the other two. It is a fact that as you
exercise one part of the body, other parts are not entirely isolated or involved and
therefore any kind of exercise would benefit to some extent aerobic capacity as well as
muscular and bone strength. Running is an example of an exercise that benefits the three
areas. As you run, you improve your aerobic fitness, while the weight of the body improves
strength of the leg muscles, and the impact of the weight-ground-foot contact improves bone
strength.

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 Post Assessment
Post Test: Complete the test and record your answers in your notebook.

1.” Repetitions” in muscular strengthening exercise refers to:

a. the length of time an exercise is performed
b. a fixed number of reps followed by a rest period
c. a rest period
d. the number of times an exercise is performed
2. Bonifacio is trying to find out how much weight he can push across the room. He is really
trying to measure his __________.
a. flexibility c. bone strength
c. muscular strength d. cardiovascular endurance
3. Which of the following is an example of improved functioning as related to the benefits of
muscular strength and endurance training?
a. having stronger bones c. easier to do household chores
b. lower blood pressure d. larger lung capacity
4. Which of the following is the benefit of improved muscular strength?
a. better body composition c. improved physical performance
b. increased bone strength d. a, b, and c
5. The ability to lift or resist weight or force is called?
a. cardiovascular endurance c. muscular endurance
b. muscular strength d. bone strength
6. Fitness walking, jogging, and running are physical activities that can improve:
a. muscle endurance and flexibility c. cardiovascular fitness and flexibility
b. cardiovascular fitness and body composition d. agility and muscular strength
7. Which of the following exercises would best test the muscular strength of your legs?
a. push ups c. curl ups
b. pull ups d. leg press
8. The following group of weight bearing activities can help improve growth and bone
strength, except?
a. jumping, running and brisk walking
b. jumping, running, sleeping, and brisk walking
c. texting, running and brisk walking
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 online games
b. being active d. limiting eating options
10. The number of times one should exercise to improve a component of fitness is called:
a. Intensity c. Time
b. Frequency d. Progression

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References:

Chan, KM et. al. F.I.M.S. Team Physician Manual 2nd edition. International Federation
of Sports Medicine. Hong Kong. 2006

Cooper, Kenneth H. The Aerobics Program for Total Well-Being. M Evans & Co., Inc.
New York 1982

Corbin, Charles, Lindsey, Ruth, Welk, Greg. Concepts of Fitness and Wellness: A
Comprehensive Lifestyle 3rd edition. 1999

Jackowski, Edward J. Hold It! You’re Exercising Wrong. Fireside Rockefeller Center.
New York. 1995

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For inquiries or feedback, please write or call:

Department of Education – Division of Misamis Oriental

Don Apolinar Velez St., Barangay 29, Cagayan de Oro City 9000

Telephone Nos.: (088) 881-3094 │ Text: 0917-8992245 (Globe)

Email Address: [email protected]

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ANSWER KEYS

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