SENIOR HIGH SCHOOL DEPARTMENT

HEALTH OPTIMIZING PHYSICAL

EDUCATION (HOPE) 1

GRADE 11

EXERCISE FOR FITNESS

QUARTER 1
WEEK 1
MODULE 1

Most Essential Learning Competencies:

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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.

HOW TO USE THIS MODULE?

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below to
successfully enjoy the objectives of this kt. I Have fun!

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!

PARTS OF THE MODULE

• 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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• 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.

_________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

_________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

_________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

_________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
_________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.
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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

_________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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LESSON 1: AEROBIC, BONE STRENGTHNING MUSCLE STRENGTHENING

This module will help you to:

· Differentiate Aerobic, Bone Strengthening Muscle Strengthening;
· Recognizes the importance of these Physical Activities.

LOOKING BACK TO YOUR LESSON

What is Physical Activity?

World Health Organization (WHO) defines physical activity as 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 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.

How much of physical activity is recommended?

WHO- World Health Organizations recommends:

Children and adolescents aged 5-17years should do at least 60
minutes of moderate to vigorous-intensity physical activity daily. Physical
activity of amounts greater than 60 minutes daily will provide additional
health benefits. Should include activities that strengthen muscle and bone,
at least 3 times per week.
Adults aged 18–64 years should do at least 150 minutes of moderate
intensity physical activity throughout the week or do at least 75 minutes of
vigorous-intensity physical activity throughout the week, or an equivalent
combination of moderate- and vigorous-intensity activity.
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For additional health benefits, adults should increase their moderate

intensity physical activity to 300 minutes per week, or equivalent. Muscle
strengthening activities should be done involving major muscle groups on 2
or more days a week.
Adults aged 65 years and above should do at least 150 minutes of
moderate-intensity physical activity throughout the week, or at least 75
minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity. For
additional health benefits, they should increase moderate-intensity physical
activity to 300 minutes per week, or equivalent. Those with poor mobility
should perform physical activity to enhance balance and prevent falls, 3 or
more days per week. Muscle-strengthening activities should be done
involving major muscle groups, 2 or more days a week. The intensity of
different forms of physical activity varies between people. In order to be
beneficial for cardiorespiratory health, all activity should be performed in
bouts of at least 10 minutes’ duration.

BRIEF INTRODUCTION

Aerobic, Muscle Strengthening, and Bone Strengthening Activities:

How Do They Work and Differ?

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.
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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, having strong and healthy muscles enable us
to perform everyday physical tasks. With strong and capable muscles, we
can rearrange the furniture in our living room and carry heavy grocery bags
from the market to our home.

During muscle strengthening activity, muscle contraction occurs. The

repetitive contractions during exercise can cause damage to the muscle
fibers. Our body repairs these muscle fibers when they get damaged. The
repair happens after exercise while muscles are at rest. New muscle fibers
are produced to replace or repair those that were damaged. The muscles in
our body then start to grow larger and stronger. This stimulation and repair
process is called muscle hypertrophy. It is important to note that these
muscle-strengthening activities—short high intensity exercises—should be
alternately scheduled in a week allowing rebuilding of muscles during rest
periods. Ideally, 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
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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.

Benefits of physical activity and risk of insufficient physical activity

Regular physical activity of moderate intensity – such as walking,

cycling, or doing sports – has significant benefits for health. At all ages, the
benefits of being physically active outweigh potential harm, for example
through accidents. Some physical activity is better than doing none. By
becoming more active throughout the day in relatively simple ways, people
can quite easily achieve the recommended activity levels.

Regular and adequate levels of physical activity:

1. Improve muscular and cardiorespiratory fitness;

2. Improve bone and functional health;
3. Reduce the risk of hypertension, coronary heart disease, stroke,
diabetes, various types of cancer (including breast cancer and colon
cancer), and depression;
4. Reduce the risk of falls as well as hip or vertebral fractures; and are
fundamental to energy balance and weight control.

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.

Levels of insufficient physical activity

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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How to increase physical activity?

Countries and communities must take action to provide individuals

with more opportunities to be active, in order to increase physical activity
Policies to increase physical activity aim to ensure that:
1. In cooperation with relevant sectors physical activity is promoted
through activities of daily living;
2. Walking, cycling and other forms of active transportation are
accessible and safe for all;
3. Labour and workplace policies encourage physical activity;
4. Schools have safe spaces and facilities for students to spend their
free time actively;
5. Quality physical education supports children to develop behaviour
patterns that will keep them physically active throughout their lives;
and
6. Sports and recreation facilities provide opportunities for everyone to
do sports.

CARDIOVASCULAR FITNESS
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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

kick down 30 sec

modified push-ups 30 sec
modified plank 30 sec
Froggers 30 sec
side lunge 20 sec
recover/rest 15 sec
2 feet forward/backwards hops in
30 sec
place
Plank 20 sec
Squats 30 sec
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abdominal curls 30 sec

recover/rest 15 sec
opposite arm/leg extension 30 sec
2 feet lateral hops in place 30 sec
alternating step back lunges 30 sec
recover/rest 15 sec
jumping jacks 15 sec
abdominal curls 30 sec
modified push-ups 30 sec
Recover 15 sec
modified plank 30 sec
Burpees 30 sec
squat hold 15 sec
shoulder press 30 sec

COOL DOWN

cobra stretching 15 sec

pretzel stretch 15 sec
lower back stretch 15 sec
standing hamstring stretch 15 sec

Guide Question: After the exercise routine, answer the following

question.

1. Categorized aerobic, muscle strengthening, and bone strengthening

activities from the sets of exercises you performed.

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

Muscle Strengthening Bone Strengthening

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

Activity No.1- ZUMBA TIME!

Instruction: (You can do it with other family members for more fun)
CREATE A 5 to 10 MINS. VIDEO OF AEROBIC DANCE STEPS SHOWING
Aerobic, Muscle Strengthening, and Bone Strengthening Activities.

• 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.
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REFLECTIVE LEARNING SHEET

Name: ______________________________ Grade & Section: ________________

Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.1

Directions. Answer the following questions. Have fun and enjoy!

1. Differentiate aerobic, muscle strengthening and bone strengthening

activities?

1. How do these activities contribute to your overall health? Cite at least 5

benefits?
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POST TEST

MULTIPLE CHOICE: WRITE THE LETTER OF THE CORRECT ANSWER

ON THE SPACE PROVIDED BELOW.
_________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 C. Aerobics
B. Exercises D. All of the above

_________2. Refers to a planned, structured, repetitive, and aims to

improve or maintain one or more components of physical
fitness.
A. Physical activity C. Aerobics
B. Exercises D. All of the above

_________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
_________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
_________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
 16

_________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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END OF 1ST WEEK

References

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.201108030955179
3

Factors Affecting Bone Development, Growth and Repair. Retrieved from

http://www.oursmaangels.com/crystal/web%20pages/a%20&
%20p/bonefacts.htm

Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to

Build Muscles. Retrieved from https://www.verywell.com/basic-
strengthtrainingprinciples-3120727\

Strengthening Muscles and Bones. Retrieved from

https://www.presidentschallenge.org/motivated/strengthening.shtml

Weil, Richard (MEd, CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from

What is Aerobic Exercise? - Definition, Benefits and Examples. (2016).

Retrieved from http://study.com/academy/lesson/what-is-aerobic-
exercisedefinitionbenefits-examples.html

“What is Physical Activity?” as retrieved from

https://www.nhlbi.nih.gov/health/healthtopics/topics/phys

WHO (World Health Organizations)

Acknowledgement

Mr. KENNETH DATUIN Mr. JAYZEPEE GARNICA

Writer Writer

Edited by: Reviewed by: Approved by:

Mr. NICK V. AN MR. J-VINCENT FELICIANO MR. REYNALDO L. ROQUE
Faculty, SHS Area Coordinator Acting Principal