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Health Optimizing Physical Education (Hope) 1 Grade 11 Exercise For Fitness
Health Optimizing Physical Education (Hope) 1 Grade 11 Exercise For Fitness
GRADE 11
QUARTER 1
WEEK 1
MODULE 1
1. Follow carefully all the contents and instructions indicated in every page of
this module.
2. Write on your notebook the concepts about the lessons. Writing enhances
learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer key
card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!
• 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.
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• 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.
_________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
_________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
BRIEF INTRODUCTION
Aerobic Activities
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.
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CARDIOVASCULAR FITNESS
10
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
Click the ff. links for your guide in performing these exercises
• 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
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REMEMBER
SUMMARY
• 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.
POST TEST
_________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
__________9. Modified push-ups is an example of _?
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
__________10. Shoulder press is an example of __?
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above.
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References
Weil, Richard (MEd, CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from
Acknowledgement