Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 1
Lesson 1: Aerobic Activities
Lesson 2: Muscle and Bone Strengthening
Activities
(Week 1 )

Department of Education ⚫ Republic of the Philippines

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 This module is focused on two lessons:

Lesson 1: Aerobic Activities

Lesson 2: Muscle and Bone Strengthening Activities

In this module, you will be able to distinguish aerobic from muscle and bone
strengthening exercises and their relationships in building total fitness.
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.
3. Record and submit exercise log.

Most Essential Learning Competencies:

1. Self-assesses health-related fitness (HRF).Status, barriers to physical activity

assessment participation and one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of school.
4. Observes personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation.

What I Know

Activity 1: Pre-Test
In this activity, you will be assessed on how ready you are to take the lessons on
the concepts of aerobic, bone strengthening and muscle strengthening exercises.
Choose the best answer.
1. The ability of the heart and lungs to deliver oxygen to working muscles during
physical activity for a long period of time is called ___ ?
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 ones _____?
a. Cardiovascular Endurance c. Flexibility
b. Muscular Endurance d. Bone strength
4. If Randy perform short bursts of lifting very heavy weights with low repetitions, this
type of exercise is called ___?
a. aerobic exercise c. bone strength exercise
b. muscular strength exercise d. anaerobic exercise
5. The ability of a muscle to exert force for a brief period of time is referred as __?
a. Muscular Endurance c. Cardiovascular endurance
b. Muscular Strength d. Flexibility
6. Push up, weight lifting, plyometrics are examples of what exercises?
a. Muscular Endurance c. Cardiovascular Endurance
b. Muscular Strength d. Flexibility
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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. What does F.I.T.T. stands for?

a. Fitness, Intelligence, Total Turnout
b. Frequency, Intensity, Temperature, Time
c. Frequency, Intensity, Time, Type
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

Lesson
Aerobics Exercises
Objectives:
1-A 1. Distinguishes aerobic from muscle-and bone strengthening
activities.

What I Need to Know

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. Aerobic exercise is used to develop
cardiovascular fitness one of the five and the most important component of health-
related fitness.

What’s In

In Junior High School, specifically in quarter 2 (Active Recreation-Fitness), you

were taught about the importance of a healthy lifestyle and weight management
strategies. You experienced activities like strength training, running, walking, yoga,
and aerobic dance. All these are meant to teach you the many ways you stay active,
manage your weight, and promote good health. Apart from it, the FITT formula was
also introduce as guide for you to understand how much of exercise is enough to
reap the benefits of exercise and achieve your fitness goals.

In this module your prior knowledge about FITT and how it is applied in
designing your aerobic workout plan will be further enhanced as you will be
provided with activities to facilitate understanding of both concepts. It is hoped

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that after finishing this module you will be able to skillfully design your aerobic
workout plan and enjoy the benefits of aerobic activities more than ever.

What’s New

Pre-Activity: 15-minute Jumping Rope

Requirements: A jump rope, a good pair of shoes, patience, and practice
Precautions: Jumping rope is high impact and requires practice. It looks easy, but
beginners may get tripped up most of the time. For best results, turn the rope with
the wrists, not the arms, and land softly. Only jump high enough to clear the rope.
Variations: Beginners: Jumping on both feet, jumping on one foot, alternating feet
Advance: Jumping on one foot, alternating feet, crossing the feet, jumping
with high knees, double turning the rope
Hold it! Perform a good warm up before and cool down exercises after the activity.

What is to know?

What happens when you engage in aerobic exercise?

Aerobic exercise makes your heart, lungs, and blood vessels more efficient and
capable of moving more oxygen-carrying blood in every single pump throughout the
body thereby improving not only the cardiovascular system but also muscle and bone
fitness

Why aerobic? What are examples of Aerobic activities or exercises?

Aerobic exercises are accessible, it is efficient in terms of cost and space, offers
convenience, and does not require expensive equipment. With a little creativity and a
right formula, you can put together a fitness routine that includes a wide range of fun
and effective aerobic exercises to build muscle, burn calories, and feel better.
Walking, jogging, dancing, stair climbing, riding your bicycle, playing sports,
swimming, rope jumping or even doing household chores are some of the few moderate
to vigorous aerobic activities that you can enjoy…
To develop your aerobic capacity, you need to have a purposive, planned, and skillful
execution of your activity or workout. Below are the factors to guide you in designing
your aerobic workout.

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How to determine your target heart rate zone?

Calculating the Target Heart Rate Zone using the Heart Rate Reserve:

For example, say your age is 16 and you want to figure out your target heart rate
zone for vigorous aerobic exercise using the HRR method. Follow these simple
steps:
A. Subtract 16 from 220 to get 204 — this is your maximum heart rate.
B. Check your resting heart rate first thing in the morning. Say it's 70 beats per
minute.
C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134.
D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to
get 163.8 beats per minute as your lower limit.
E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of
70 to get 177.2.

Your target heart rate zone for vigorous exercise is:

Lower Limit: 163.8 beats per minute
Upper Limit: 177.2 beats per minute.
Ideally, target heart rate zone lower limit should not be lower than 60% of your
HRR.

What’s More

Activity 1: Using the HRR method, determine your aerobic exercise target heart
rate zone. Work within the range of 60%-95%. Ex 60% and 70%

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What I Have Learned
Activity 2:
Using your output in activity 1, design your 1-week aerobic workout plan taking
other factors such as frequency, time, and type into consideration. Use the format
below. Day 1 is given as an example.

1. Maximum Heart Rate:

2. Resting Heart Rate:
3. Heart Rate Reserve:
4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________

Activity 2: Table – Aerobic Exercise Plan

Frequency Intensity Type of Exercise/Activity Time/Duration
Sun Rest
Mon 170 bpm (80%) HIIT (high intensity interval 15 minutes
training)
Tue
Wed
Thu
Fri
Sat
What I Can Do
Bone and Muscle Strengthening Exercises
Lesso Objective:
1. Distinguishes aerobic from muscle-and bone
n 1-B strengthening activities.
2. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in a
variety of settings in- and out-of school

What I Need to Know

Muscle and bone strengthening exercises are also called as strength training, it is
an exercise used to improve the muscular strength, a health-related component of
fitness, and increase muscle mass as well as bone density by exposing the group of
muscles and bones to a resistance in a form of weight or force.

This is a high impact, very heavy form of exercise as the muscle have to be
deliberately overloaded and experience fatigue, meaning have to work more than its
usual capacity, to be able to improve.

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

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 What’s In
Going back again in your Junior High experience wherein you were
basically introduced to the principle of overload and the benefits of strength
training as a means to improve and maintain your functional physical capacity to
perform daily tasks and even during emergency. You learned that strength training
develops not only muscular strength but also endurance and muscle tone.

In continuation of your strength training experience and to better understand the

principle of overload and FITT as applied in muscle and bone strengthening, you
will be taught here in lesson two how apply all those concepts together and come
up with a muscle and bone strengthening workout plan.

What’s New
Modified Hopscotch. Create a hopscotch grid. In each box, you write one form of
exercise with corresponding number of repetitions like squat 15 times, push up 20
times, burpees 10 times, curl up 20 times, leg raises 15 times, etc.

Stand with your back facing the grid and small stone (preferably flat) in your hand,
throw the stone with an aim of having it to land in any grid.
Hopscotch your way to the grid where your stone lands and perform the exercise.

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In strength training or exercises FITT is interpreted and applied as the following:

Frequency: Just like in aerobic workout, this factor will guide how many days in a
week you should do strength training. From the illustration above, muscular and
bone strengthening exercises can be safely done in 1-2 non-consecutive days in a
week and should follow after a hard exercise session.

Intensity: As in any workout target, intensity in the form of overload, is the most
important factor to consider in muscular and bone strengthening workout. But,
unlike aerobic workout, strength training intensity is determined using the amount
of resistance or load. Sets, repetitions, and load volume are also aspects to consider
in setting the desired intensity. Overload should be measured intelligently or else
over exertion and injury will be most likely making the workout counter-productive.

Ex. To determine your starting load to develop your pectorals, deltoids, triceps, and
abdominals using push up, you perform push up as many times as these muscles
can perform the exercise up to the point of muscle failure.

Muscle failure is the moment when your muscles are not capable of exerting the
amount of force necessary to complete the current repetition, with a given load.

If in case you are using an implement, like for example a dumbbell, then simply
you just have to perform, triceps curl up to the point of muscle failure.

Time: In this case, time or duration of the muscle and bone strengthening workout
is determined by the number of sets, repetitions, and exercises to be performed in a
given exercise session. Beginners normally start with a single set while those who
have spent 6 or more weeks depending on progress can have 2-3 sets.

Ex. 1 set; 12 repetitions per exercise X number of target muscles or body parts

Biceps: 2 exercises; 1 set; 12 repetitions each

Triceps: 2 exercises; 1 set; 12 repetitions each
Pectorals: 2 exercises; 1 set; 12 repetitions each
Abdominals: 4 exercises; 1 set; 12 repetitions each

Type: Refers to the kind of exercises or method you are using. Muscle and bone
strengthening can be achieve using body weight, free weights, weight machines,
exercises such as plyometrics, resistance bonds, and sports such as basketball,
football, and volleyball. Daily activities such as lifting, climbing stairs, pushing
heavy objects also helps in improving muscle and bone strength.

What Have I Learned

Activity 1

Choose 4 parts of your body you want to improve.

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Considering COVID-19 pandemic, identify four different items found at home (your
home) that you can use to improve those body parts that you have chosen. Also,
list four different household chores that you can do for this purpose.

What I Can Do
Activity 2:

A. Research two different exercises which will allow you to use the four helpful
items you identified in Activity 1 that will accurately target muscles of the
different body parts listed in the table below.
B. Determine the initial number of sets and repetitions for each exercise using
the Muscle Failure method.

Body Part Exercise 1 Load Exercise 2 Load

Set/s Repetitions Set/s Repetitions
Shoulder
Arms
Chest
Abdominals
Legs
Thigh
Upper Back

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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 Assessment (Post Test)
Read and understand the statement carefully. Write your answers in your
activity 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
b. cardiovascular fitness and body composition
c. cardiovascular fitness and flexibility
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 _?
c. Intensity c. Time
d. Frequency d. Progression

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 Answer Key

Reference

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
Grade 10 Physical Education and health Learners Material

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