P.

E AND HEALTH 11
PEH11FH-Ia-1
INTRODUCTION
At the end of the lesson, the students are expected to:
1. Understand the benefits of aerobic, muscle strengthening activities.
2. Explain how aerobic, muscle strengthening, and bone strengthening activities work.
3. Appreciate the important of FITT in doing physical activities
ACTIVITY 1
Let me think
Make a table with two columns on a sheet of paper. List down the most frequent activities you do in the past
and ones you do at present.
When I was a kid I used to When I was a kid I used to
1. Playing tumbang preso 2. Jog 20 minutes
PROCESSING QUESTION
1. What were the physical activities in your childhood that you still do today? Cite an example.
2. Do you know the benefits of the physical activities that you do? Can you site some of these benefits?
AEROBIC ACTIVITIES
Aerobic activities are also called “ cardio” exercise. Normally, these activities increase our heart and
breathing rate. This cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously,
causing oxygen to circulate throughout our body. This allows us sustain aerobic exercise for a few minutes. For
example: Jogging, Running, Swimming and dancing
Benefits : Help lower risks of cardiovascular disease, diabetes, and osteoporosis.
Guidelines for Aerobic Exercise
1. FREQUENCY- Always considers the number of aerobic exercise sessions per week. When doing
cardio exercise, especially to lose weight, frequency is an important factor to make it more effective.
Start cardio exercises for at least 3 days a week for the first few weeks, with not more than 2 days' rest
between sessions. Afterwards, we can gradually increase the frequency of exercise to 5 days a week
2. INTENSITY -To be effective, aerobic exercises should be done in moderate intensity, that is, our heart
rate should be 60 to 80% of our maximum heart rate
3. TIME - More time spent doing aerobic exercises means more calories burned and an increase in
endurance. We can at least do 20 minutes per session at first, then gradually increase it to 60 minutes
4. TYPE - Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some
activities that we can do to improve our heart rate. It is also important to try diffirent exercises and
activities to avoid boredom
MUSCLE STRENGTHENING ACTIVITIES
Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or
some weight. Muscle strengthening activities help build good muscle strength. When muscles do more
work, It becomes stronger. Therefore, haing strong and healthy muscles enable us to perform everyday
physical task. • Ex. push-ups, sit-ups,squats, and lifting.

BONE STRENGTHENING ACTIVITIES

Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles
contract, they pull their attachment on bones causing physical stress. This consequently stimulates bone
tissues, making it stronger and thicker. Such bone strengthening activities can increase density throughout
our skeletal system. This is called bone hypertrophy. • Ex. running, skipping rope, and playing basketball
can make our bones fit
AEROBIC ACTIVITIES MUSCLE BONE STRENGTHENING
STRENGTHENING ACTIVITIES

1|Page HOPE 11

During aerobic activity,
oxygen is delivered to the
muscles in our body
allowing us to sustain the
physical activity for few
minutes
ACTIVITIES
Muscle contraction occurs The muscles in Bone growth
during a muscle is stimulated by the physical
strengthening activity. The stress. As skeletal muscle
repetitive contractions during contract, they pull their
exercise cause damage to attachment on bones causing
muscle fibers. However, physical stress. This
these muscle fibers are ready consequently stimulates bone
to be repaired once they get tissue, making it stronger and
damaged. There will be new thicker. Such bone
muscle fibers produced to strengthening activities can
replace and repair those increase bone density
fibers that were damaged. throughout our skeletal
system

Activity 1
Answer the following questions bellow.
1. Differentiate aerobic, muscle strengthening, and bone strengthening activities.
2. How do these activities contribute to your overall health? Cite at least 5 benefits.
3. Explain the importance of Frequency, Intensity, Time, and Type (FITT) in doing exercise
* Send to my email kristinpablo5@gmail.com (1st week, Friday)
PE AND HEALTH 11

PEH11FH-Ib-c-2
AEROBIC AND ANAEROBIC PATHWAYS
What do I need to know?
Key Knowledge
Introduction to the characteristics of aerobic and anaerobic pathways (with or without oxygen) and their
contribution to movement and dominant fiber type associated with each pathway
Key Skills
Identify the dominant energy pathway utilized in a variety of aerobic or anaerobic activities determined
by the intensity and duration of the activity. Collect, analyses and report on primary data related to responses to
exercise and anaerobic and aerobic pathways
FOOD FUELS AND THE THREE ENERGY SYSTEMS
1. Carbohydrates (CHO) – Preferred source of fuel during exercise (Glycogen)
2. Fat – Concentrated fuel used during rest and Energy prolonged sub-maximal exercise.
3. Protein – Used for growth and repair (Negligible use during exercise)
ADENOSINE TRIPHOSPHATE
Food fuels and the three energy systems
Rest (Aerobic)
Fat and glucose are the preferred fuels
During Exercise
1. Short duration / high intensity – Anaerobic systems used using carbohydrate
2. Long duration / low intensity – Aerobic system using carbohydrates. However, fats are used once
glycogen stores are depleted

2|Page HOPE 11
Maximal and Sub-maximal activity

CONTRIBTION OF CARBOHYDRATES, FATS AND PROTEIN TO ENERGY PRODUCTION

Energy demands- intensity
Low intensity: ATP requirements are met aerobically using the aerobic system.

High Intensity: Explosive movements require instant supply of ATP which can’t be met aerobically; therefore
the ATP-PC and lactic acid systems need to be used anaerobically. Aerobic Anaerobic Intensity increase
Carbohydrates contribution
Storage (Based on 80kg person)
 Muscle glycogen – 400 g
 Liver glycogen – 100 g
 Normal contribution to diet is 55 to 60%CHO
 Carbohydrate loading80%CHO intake is used for endurance activities.
Carbohydrates rich diet,
 Increases glycogen stores
 Gycologen is for rebuilding ATP
 CHO preferred fuel over fats during exercise due to requiring less oxygen to release enrgy
 Athletes need to be aware of their dietary intakes of CHO. Excess CHO is converted to fat.
Fats contribution
Storage of fats At rest
Adipose tissue 50% of energy supplied by fats
Triglycerides Oxygen demand is easily met to
(broken in free tiny fatty) burn fats
Aerobic metabolism of fat is Benefits of fats
Slow as it require more oxygen that CHO Large energy store

3|Page HOPE 11
Add stress to the oxygen system Transport medium for fat soluble transport system
vitamins
ATP yield is much higher than fat 460 molecules) in Obesity, heart disease etc
comparison of glucose 36)

Protein contribution
Role of protein (Amino acids) in the body;
 Growth and repair
 Speed up reactions in the body (Enzymes)
 Produces hormones and antibodies
Protein and exercise
 Not used as a fuel, therefore low priority.
 Only used in extreme circumstances
 Normal diet contains enough protein (15%).Excess protein can lead to;
Less intake of CHO
 Increase in fat intake from animal products
 Increase in fluid waste
PROLONGED ENDURANCE EVENTS
During prolonged endurance events such as marathon running and triathlons
 Body uses a combination of CHO and fats.
 Trained athletes are able to ‘spare’ glycogen and use free fatty acids.
 Fats cannot be used alone as a fuel (poor solubility in the blood).
 ‘Hitting the wall’ occurs when glycogen stores are depleted. This is called ‘hypoglycaemia’
AEROBIC EXERCISE
Aerobic exercise includes lower intensity activities performed for longer periods of time.
Activities like walking, jogging, swimming, and cycling require a great deal of oxygen to make the energy
needed for prolonged exercise.
The energy system that is used in aerobic exercise is called the aerobic system. It can also be called ‘oxygen
system’ or the ‘aerobic glycolysis system’
ANAEROBIC EXERCISE
The term "anaerobic" means "without air" or "without oxygen." Anaerobic exercise uses muscles at high
intensity and a high rate of work for a short period of time. Anaerobic exercise helps us increase our muscle
strength and stay ready for quick bursts of speed. Examples of anaerobic exercise include heavy weight lifting,
sprinting, or any rapid burst of hard exercise.
These anaerobic exercises cannot last long because oxygen is not used for energy and fatiguing metabolic by-
products. There are two energy systems which use the anaerobic pathways; ATP-PC and the Lactic Acid
systems

COMMON MISTAKES
The three energy systems do not turn on and off like a traffic light. They are always in operation – the relative
contribution of each system varies depending on factors such as intensity, type of activity and duration.
Activity 2
1. Use a Venn Diagram for the examples of aerobic and anaerobic exercises
*send to my email 2nd week (Friday)
PE AND HEALTH 11
LESSON Three
PEH11FH-Id-3
4|Page HOPE 11
 HEALTH RISK IN OUR LIFESTYE
1. Eating habits
2. Sleep
3. Stress management
4. Hobbies

SLEEPING HABITS
WHY LACK OF SLEEP IS BAD FOR YOUR HEALTH Effects of lack of sleep, such as feeling grumpy
and not working at your best. But did you know that sleep deprivation can also have profound consequences on
your physical health?
Estudyante life: it’s either kulang sa tulog o kulang sa aral….LEARN TO MANAGE YOUR TIME

If you don’t sleep you will experience the fatigue, short temper and lack of focus that often follow a poor
night’s sleep. In occasional night without sleep makes you feel tired and irritable the next day.

After continuous sleepless nights, the mental effects become more serious. Your brain will fog, making you
difficult to concentrate and make decisions. You’ll start to feel down, and may fall sleep during the day. Your
risk of injury and accidents at home, work and on the road also increases. PAGHIHIKAB IS A BAD
SLEEPING EFFECT

OVERSLEEPING effects
WHY OVERSLEEPING IS BAD FOR YOUR HEALTH? Sleep plays important role in our brain, as the
brain clears our waste byproducts, balance neurotransmitters and processes memories at rest. But too much may
have effect on mood and mental health. Cognition, degenerative disease and depression

More time in bed linked with more frequent waking after sleep and reduce sleep efficiency. Fatigue causes
longer sleep and sleeping more can make people feel more lethargic
Underlying disease is obstructive sleep apnea, depression, coronary disease, and generally failing health

HOW MUCH DO WE REALLY NEED?

Sleep is a vital indicator of overall health and well-being. We spend up to one-third of our lives asleep,
and the overall state of our "sleep health" remains an essential question throughout our lifespan.

EATING HABITS
Things that we eat can influence your risk of dying from heart disease, sroke, or type 2 diabetes. Eating
habit is one of the great influences to improve our health

HEALTHY FOR GOOD IS A REVOLUTIONARY MOVEMENT TO INSPIRE YOU TO CREATE

LASTING CHANGE IN YOUR HEALTH AND YOUR LIFE, ONE SMALL STEP AT A TIME. THE
APPROACH IS SIMPLE: EAT SMART. ADD COLOR. MOVE MORE. BE WELL
EATING HABITS
 We all know that healthy eating plan includes vegetables, fruits, whole grain and fat-free or low-fat
dairy products.
 But a healthy diet also includes lean meats, poultry, fish, beans, eggs, and nuts. Because it limits
saturated and Trans fats, sodium, and added sugar
 Lot of factors affect your risk of death from heart disease, stroke, and type 2 diabetes. These are known
as cardio metabolic diseases
 The risk of death from the 3 said diseases was higher for those who consumed too much sodium,
processed meat, sugar-sweetened beverages, and unprocessed red meat
5|Page HOPE 11
  Risk of death was also higher to those who didn’t eat enough nuts and seeds, seafood omega-3 fats,
vegetables, fruits, whole grain, or polyunsaturated fats
 According to analysis, nearly half (45%) of deaths in 2012 from this 3 diseases was associated with too
much or too little of these dietary factors. Dr. David Goff Heart Disease & Public health expert
 The study establishes the number of cardio metabolic deaths that can be linked to eating habits. Dr.
David Goff Heart Disease & Public health expert.
TECHNIQUES FOR A HEALTHY LIFESTYLE ARE
EAT SMART • MOVE MORE • BE WELL
EAT SMART
Healthy eating starts with healthy food choices. You don’t need to be a chef to create nutritious, heart-healthy
meals your family will love. Learn what to look for at the grocery store, restaurants, your workplace and any
eating occasion. Make healthy, delicious choices wherever and whenever you eat. HEALTHY NA YUMMY
PA!

MOVE MORE
A good starting goal is at least 150 minutes a week, but if you don’t want to sweat the numbers, just move
more! Find forms of exercise you like and will stick with, and build more opportunities to be active into your
routine.
Infuse more movement in your life for optimal health. GALAW GALAW DIN PAG MAY TIME!

BE WELL
How do you want to live? Along with eating right and being active, real health includes getting enough sleep,
practicing mindfulness, managing stress, keeping mind and body fit, connecting socially, and more .
Create balance, vitality and wellbeing through SELF CARE. AYUS AYUS DIN PAG MAY TIME!
ACTIVITY
 ENUMERATE AT LEAST 3 POSSIBLE DISEASES THAT WE CAN GET IN POOR EATING
HABIT.
 LIST DOWN THE 3 TECHNIQUES OF A HEALTHY LIFESTYLE
 Makes an Itinerary of activities every day.

PEH11FH-Ie-4 and PEH11FH-If-5

STRESS MANAGEMENT
WHAT IS STRESS?
Mental or emotional tension or strain resulting from adverse or very demanding circumstances
FACTS ON STRESS
 Stress helps the body to prepare to face danger.
 Symptoms can be both physical and psychological. •
 Short-term stress can be helpful, but long-term stress is linked to various health conditions. • We can
prepare for stress by learning some self-management tips
Why is it important to manage stress?
If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on
your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function
effectively, and enjoy life
Why is it important to manage stress?
Effective stress management, on the other hand, helps you break the hold stress has on your life, so you can be
happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships,
relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress
management is not one-size- fits-all. That’s why it’s important to experiment and find out what works best for
you. The following stress management tips can help you do that
6|Page HOPE 11
COMMONLY SOURCES OF STRESS
School demands and frustration. Chronic illness or severe problems in the
Negative thoughts and feeling about family.
Changes in their bodies Death of a loved one.
Problems with friends and/or peers at school Taking too many activities.
unsafe living environment/neighborhood Having too high expectation.
separation or divorce of parents Family and financial probl

TEENS CAN DECREASE STRESS WITH THE FOLLOWING BEHAVIORS AND TECHNIQUES:
Exercise and eat regularly. Rehearse and practice situation which
Avoid excess caffeine intake which can causes stress.
increase feelings of anxiety and Decrease negative self talk.
agitation. Learn to feel good about doing a
Avoid illegal drugs, alcohol and competent or good enough job rather
cigarette. than demanding perfection.
Learn relaxation exercises Take a break from stressful situation.
Develop assertiveness training skills. Build a network of friend who help you
cope in a positive way
EFFECTIVE STRESS MANAGEMENT TOOL
Change your mindset from Minsan kakaisip mo sa FUTURE, Hindi mo
Problem TO CHALLENGE na naeenjoy yung present.
Demoralizer TO MOTIVATOR
Pressure TO OPPORTUNITY
Overwhelming TO MANAGEABLE
TOP 10 EMERGENCY STRESS STOPPERS
1. Count to 10 before you speak or react
2. Take a few slow, deep breaths until you feel your body un-clench a bit
3. Go for a walk, even if it’s just to the restroom and back. It can help break the tension and give you a
chance to think things through
4. Try a quick meditation or prayer to get some perspective
5. If it’s not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and
social media trolls
6. Walk away from the situation for a while, and handle it later once things have calmed down
7. Break down big problems into smaller parts. Take one step at a time, instead of trying to tackle
everything at once
8. Turn on some chill music or an inspirational podcast to help you deal with road rage
9. Take a break to pet the dog, hug a loved one or do something to help someone else
10. Work out or do something active. Exercise is the great antidote for stress.
STRESS-BUSTING ACTIVITIES
1. Doing things you enjoy is a natural way to relieve stress and find your happy place. Even when you are
down you may find pleasure in simple things like going for a walk, catching up with friends or reading a
good book
2. MAKE ART Draw, color, paint or play a musical instrument
3. WORK ON SCRAPBOOK Making scrapbook and photo album to focus on good memories
4. READ A BOOK Reading short story or magazine
5. MEET A FRIEND Meet your friend for coffee or meal
6. PLAY YOUR FAVORITE SPORTS Play your favorite sports like, chess, badminton, etc
7. DO A YOUR RELAXING HOBBY Like sewing, knitting, or making jewelry
8. PLAY -Play with kids or pets – outside if possible
7|Page HOPE 11
 9. Listen to music or watch an inspiring performance
10. Take a relaxing bath and feel the stress wash away.
Activity 4
1. List down all the reason of your stress and how you conquer it.
Note: Review and be ready to your preliminary examination. God bless.

Prepared by:
Contact # : 0953 165 2827
MA. KRISTINA B. PABLO, LPT Email : kristinapablo5@gmail.com
Subject Teacher FB Account : Kristina Buenaventura Pablo

8|Page HOPE 11