PARAÑAQUE NATIONAL HIGH SCHOOL-MAIN

SENIOR HIGH SCHOOL PROGRAM

Kay Talise St. Dr. A. Santos Avenue, San Dionisio Parañaque, Metro Manila

Physical Education and

Health 1

MODULE 1
First Quarter

UNIT I:
AEROBIC ACTIVITIES AND
EXERCISES FOR LIFELONG
FITNESS

Prepared by:

Jun C. Alave, MAEd

Ma. Sharmaine S. Gallon, LPT

 UNIT I:

AEROBIC ACTIVITIES AND EXERCISES FOR LIFELONG

FITNESS

Objectives of the Unit

CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a
habit; as requisite for physical activity assessment performance, and as a career opportunity.

PERFORMANCE STANDARDS:
The learner leads fitness events with proficiency and confidence resulting in independent pursuit
and in influencing others positively.

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. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort.

5. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia
during MVPA participation.

6. Demonstrates proper etiquette and safety in the use of facilities and equipment.

7. Participates in an organized event that addresses health/fitness issues and concerns.

8. Recognizes the value of optimizing one’s health through participation in physical activity
assessments.

9. Organizes fitness event for a target health issue or concern

 CONTENTS

UNIT I:
AEROBIC ACTIVITIES AND EXERCISES FOR LIFELONG FITNESS

LESSON 1: Introduction to Fitness and Health

a) Health and Lifestyle

b) Physical Activity and Exercise
c) Importance of an Active Lifestyle
d) Barriers to an Active Lifestyle
e) Modifiable Risks Factors and Prevention of Lifestyles Diseases
f) Stress Management

LESSON 2: Sources for Performance

a) Human Energy
b) Proper Nutrition
c) Weight Management

LESSON 3: Health Related Fitness: Concepts and Assessments

a) Body Composition
b) Cardiovascular Endurance
c) Muscular Strength and Endurance
d) Flexibility

LESSON 4: Designing Personal Fitness Program

a) Principles of Exercise Training

b) Guidelines in Determining Fitness Goals
c) FITT Principle of Exercise
d) Three Components of an Exercise Program
e) Warm-Up and Cool Down

LESSON 5: Aerobic Activities

a) Aerobic Exercise
b) Aerobic Dance
c) Aerobic Dance Elements
d) Phases of Aerobic Workout