Professional Documents
Culture Documents
Posadas
GRADE & SECTION: 11-Proton
Republic of the Philippines
Department of Education
National Capital Region DIVISION OF
CITY SCHOOLS– MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila
HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Week 1
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 (F ITT) goals based on
training principles to achieve and/or maintain
healthrelated 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.
• Expectations – These are what you will be able to know after completing the
lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of the
lessons.
• Check your Understanding – It will verify how you learned from the lesson.
• Post-test – This will measure how much you have learned from the entire
module.
PRE-TEST
MULTIPLE CHOICE: Write the letter of the correct answer on the space provided below.
_____A____1. Any bodily movement produced by skeletal muscles that requires
energy expenditure – including activities undertaken while working,
playing, carrying out household chores, travelling, and engaging in
recreational activity.
A. Physical activity B. Exercises C. Aerobics D. All of the
above ____B_____2. Refers to a planned, structured, repetitive, and aims to
improve or maintain one or more components of physical fitness.
A. Physical activity B. Exercises C. Aerobics D. All of the
above ____C_____3. Are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat
profusely and breathe harder.
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
_____A____4. Are exercises in which groups of muscles work or hold against a
force or some weight. It helps build good muscle strength when
muscles do more work, it becomes stronger.
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
____B_____5. 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.
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
____A_____6. One of the leading risk factors for global mortality and is on the rise
in many countries, adding to the burden of NCDs (non-
communicable diseases) and affecting general health worldwide.
A. Insufficient physical activity B. smoking
C. Drinking alcohol D. drug use
_________7. Which of the following is an example of Regular physical activity of
moderate intensity.
A. walking B. running C. cycling D. all of the above
_________8. Which of the following is the best form of active transportation that
are very good in our physical health, accessible and safe for all esp.
now pandemic season.
A. riding motorcycle B. cycling
C. riding in car D. walking
EXPECTATIONS
This module will help you to:
• Differentiate Aerobic, Bone Strengthening Muscle Strengthening
;
• Recognizes the importance of these Physical Activities.
The term "physical activity" should not be confused with "exercise", which
is a subcategory of physical activity that is planned, structured, repetitive, and
aims to improve or maintain one or more components of physical fitness.
Beyond exercise, any other physical activity that is done during leisure time, for
transport to get to and from places, or as part of a person’s work, has a health
benefit. Further, both moderate- and vigorous-intensity physical activity
improve health.
BRIEF INTRODUCTION
Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat
profusely and breathe harder. Our heart pumps blood more vigorously, causing
oxygen to circulate throughout our body. This allows us to sustain our aerobic
exercise for a few minutes. Such activities like jogging, running, swimming and
dancing are some examples of aerobic exercises which improve our
cardiorespiratory fitness. It also helps us to prevent disease like cardiovascular
disease, diabetes, and osteoporosis. Most aerobic activities can be done on a
daily basis. To be physically fit, it is important to engage in aerobic activities.
one to two days of rest lets our muscles rest and recover. Exercises like push-
ups, sit-ups, squats, and lifting weights are some examples of muscle
strengthening activities that you can do if you want to have strong and lean
muscles. Remember that before you start doing these activities, be sure to do
dynamic warm-up to avoid injury.
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 tissue, making it
stronger and thicker. Such bone strengthening activities can increase bone
density throughout our skeletal system. This is called bone hypertrophy.
Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling. It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also focuses on improving muscle
strength, coordination, and balance.
Insufficient physical activity is one of the leading risk factors for global
mortality and is on the rise in many countries, adding to the burden of NCDs
and affecting general health worldwide. People who are insufficiently active
have a 20% to 30% increased risk of death compared to people who are
sufficiently active.
Globally, around 23% of adults aged 18 and over were not active enough in
2010 (men 20% and women 27%). In high-income countries, 26% of men and
35% of women were insufficiently physically active, as compared to 12% of men
and 24% of women in low-income countries. Low or decreasing physical activity
levels often correspond with a high or rising gross national product. The drop in
physical activity is partly due to inaction during leisure time and sedentary
behaviour on the job and at home. Likewise, an increase in the use of "passive"
modes of transportation also contributes to insufficient physical activity.
ACTIVITIES
EXERCISE ROUTINE
1. Do the warm-up first, the work-out proper, then the cool-down. Then perform the
following Exercises.
WARM-UP
Activity Time
light jog 30 sec
back pedal 30 sec
WORK-OUT PROPER
COOL DOWN
Guide Question: After the exercise routine, answer the following question.
• https://www.youtube.com/watch?v=X_oAy5OqtKI
• https://www.youtube.com/watch?v=lMjCwGG3Rgw
• https://www.youtube.com/watch?v=mz2x6eWFKro
• https://www.youtube.com/watch?v=kIPsR7WKt54
REMEMBER
SUMMARY
Aerobic Activities Muscle Strengthening Bone Strengthening
Activities Activities
During aerobic activity, Muscle contraction Bone growth is
oxygen is delivered to occurs during a muscle stimulated by physical
the muscles in our body strengthening activity. stress. As skeletal
The repetitive muscles contract, they
allowing us to sustain
contractions during pull their attachment on
the physical activity for bones causing physical
few minutes. exercise cause damage
stress. This
to muscle fibers.
consequently stimulates
However, these muscle bone tissue, making it
fibers are ready to be stronger and thicker.
repaired once they get Such bone
damaged. The repair of strengthening activities
muscle fibers happens can increase bone
after exercise while density throughout our
muscles are at rest. skeletal system.
There will be new
muscle fibers produced
to replace and repair
those fibers that were
damaged. The muscles
in the body then start to
grow larger and
stronger.
CHECKING YOUR
UNDERSTANDING
• Wear clothes that are comfortable and easy to move around in and a pair
of rubber shoes, which offer good support for your spine and hips and
provide a stable, secure movements.
• Look for a space inside your house where you can execute/perform the
Fitness Step Workout.
• The video must be 5 to 10 minutes long and students can use the camera
on their computer, flip camera or mobile phone. • Submit video via
messenger or email on or before the next P.E.
session. • Happy workout, be physically fit and healthy in this
pandemic period. ☺
MULTIPLE CHOICE: WRITE THE LETTER OF THE CORRECT ANSWER ON THE SPACE
PROVIDED BELOW.
References
Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to Build
Muscles. Retrieved from
https://www.verywell.com/basicstrengthtrainingprinciples-3120727\
Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from