JUSTICE CECILIA MUÑOZ PALMA SENIOR HIGH SCHOOL

Paseo del Carmen St., AMLAC Ville Subdivision Payatas B Quezon City
SELF-LEARNING MATERIAL IN
HOPE – Grade 11
st
1 Semester: Quarter 1, Week 3&4
LESSON No.: 2
LESSON TITLE: AEROBIC & ANAEROBIC
Learning Competency:
10.
 Self-assesses health related fitness (HRF) status, barriers to physical activity
assessment participation & one’s diet. PEH11FH-Ig-i-6
 Recognizes the value of optimizing one’s health through participation in physical
activity assessments. PEH11 FH-ld-t-14
EXPECTATIONS
At the end of the lesson, you should be able LOOKING BACK
to: Physical Education is an important
a. Understand Aerobic & Anaerobic Exercise. segment of general education which aims to
b. Differentiate Isometric, Isotonic, & contribute to the total development of the
Isokinetic Exercises. learner through participation in selected
c. Identify and overcome the common Physical vigorous activities.
Activities barriers.
It provides opportunity to acquire
PRETEST lifelong skills that are essential to his physical,
Choose the letter of the best answer. mental, social and emotional development.
1. It is planned, structured, & repetitive bodily
INTRODUCTION
movement done to improve or maintain one or
more components of physical fitness. PHYSICAL ACTIVITY is any bodily movement
a. Exercise b. Physical Activity that is produced by the contraction of skeletal
2. What type of exercise makes you sweat, muscles and that substantially increases
causes you to breathe harder, and gets your energy expenditure.
heartbeat faster compared to when you are at
rest? EXERCISE is planned, structured, &
a. Aerobic Exercise b. Anaerobic Exercise repetitive bodily movement done to improve or
3. What type of exercise involve quick bursts of maintain one or more components of physical
energy? fitness.
a. Aerobic Exercise b. Anaerobic Exercise
TWO KINDS OF EXERCISE
4. Zumba is an example of __________.
a. Aerobic Exercise b. Anaerobic Exercise 1. AEROBIC - Aerobic exercise is any type of
5. Which of the following exercises is an cardiovascular conditioning or “cardio.”
example of an aerobic exercise? During cardiovascular conditioning, your
a. Weightlifting b. Cycling c. Sprinting breathing and heart rate increase for a
6. Which of the following exercises is an sustained period of time. Examples of aerobic
example of anaerobic exercise? exercise include swimming laps, running, or
a. Weightlifting b. Running c. Swimming cycling.
7. What type of exercise is beneficial if you’re
planning to build muscle or lose weight? During aerobic exercise, you breathe faster
a. Aerobic Exercise b. Anaerobic Exercise and deeper than when your heart rate is at
8. What type of exercise offers numerous rest. You’re maximizing the amount of oxygen
benefits for your health, including reducing in the blood. Your heart rate goes up,
your risk of a heart attack, type 2 diabetes, & increasing blood flow to the muscles and back
stroke? to the lungs.
a. Aerobic Exercise b. Anaerobic Exercise BENEFITS OF AEROBIC EXERCISE
9. Lack of Facilities is one of the barriers in
physical activity, which among the choices
Aerobic exercise can offer numerous benefits
suggests overcoming this barrier?
for your health, including reducing your
a. Attend park runs risk of a heart attack, type 2 diabetes, or
b. Use YouTube fitness videos a stroke.
c. All of the above
10. Social support is one of the barriers in
Other benefits of aerobic exercise include:
physical activity, which among the choices
suggests overcoming this barrier?
 can help you lose weight and keep it off
A. Invite friends and family members to
 may help lower and control blood
exercise with you. pressure
B. Maintain a physical distance with your  may increase your stamina and reduce
friends so that you will not get sick. fatigue during exercise
C. Keep your interest to physical activities  activates immune systems, making you
from your family and friends less likely to get colds or the flu
  strengthens your heart
 boosts mood
 may help you live longer than those
who don’t exercise
2. ANAEROBIC EXERCISES - Anaerobic
exercises involve quick bursts of energy and
are performed at maximum effort for a short
time. Examples include jumping, sprinting, or
heavy weight lifting.
During anaerobic exercise, your body requires
immediate energy. Your body relies on stored
energy sources, rather than oxygen, to fuel
itself. That includes breaking down glucose.
BENEFITS OF ANAEROBIC EXERCISE
Anaerobic exercise can be beneficial if you’re
looking to build muscle or lose weight. It can
also be beneficial if you’ve been exercising for a
long time, and are looking to push through an
exercise plateau and meet a new goal. It may
also help you maintain muscle mass as you
age.
Other benefits include:
 strengthens bones
 burns fat
 builds muscle
ISOMETRIC, ISOTONIC, & ISOKINETIC.
ISOMETRIC EXERCISE is a type of low-
impact exercise that involves straining your
muscles without moving or bending your
joints. A prime example is holding your body
in a plank position
ISOTONIC EXERCISE involves putting a
constant amount of weight or tension on your
muscles while moving your joints through a
full range of motion.
An example is bench-pressing, as the amount
of weight stays the same and your joints bend
and straighten all the way. Squats are another
form of isotonic exercise, using your body
weight to tense the muscles and moving your
knees through their full range of motion.
ISOKINETIC EXERCISE is a type of strength
training. It uses specialized exercise machines
that produce a constant speed no matter how
much effort you expend. These machines
control the pace of an exercise by fluctuating
resistance throughout your range of motion.
BARRIERS TO PHYSICAL ACTIVITIES
We understand the benefits of physical
activities to our health especially to our body
but there are circumstances when we become
lazy in performing physical activities. Below
are some of the barriers that hinder us to do
physical activities:
1. Feel conscious about my weight and
being seen by others.
Being physically active makes you feel healthy
and good about yourself almost immediately.
Once you feel good, it’s easy not to worry so
much about how you look. You will be
surprised how supportive people will be.
2. I have never been athletic, so I can’t be
active, and I might hurt myself like I did
the last time.
Everybody can be active. Start slowly with
something that you might like. If you joined a
gym before and hated it, try something
different like walking with a friend or taking
dance lessons. You do not have to be a world
class athlete or gym rat to be successful.
3. I’m not motivated to be active and
besides, I’m not in the mood.
When you exercise, your mood almost always
improves. Once you start moving you usually
become motivated to do more because it
makes you feel so good and have more energy.
Next time you’re in a bad mood, try some
physical activity and you’ll be amazed.
4. The weather is either too hot or too cold
for me to exercise.
You do not have to exercise outdoors. There
are lots of activities you can do inside. Use
items around the house for strength training,
join a local gym or put some music and dance.
5. I don’t have time to be physically active.
Every bit of activity helps. Spreading exercise
over the day in several 10-minute bouts works
just as well as exercising all at once. Add
physical activity to the other daily routines.
For example, walk to the store, take the stairs,
park further away and walk. Exercise at your
desk or while watching TV.
6. Being active is too expensive for my
budget.
There are many physical activities you can do
at little or no cost. Be creative with the
resources that you already have.
7. I already have pain. Being active just
makes it worse.
In most cases, regular physical activity
reduces pain overtime.
8. Nobody cares if I lose weight.
Ask for help from family and friends. Find a
physical activity buddy.
9. I have a stressful job and a stressful home
life and from being physically active I just
don’t have extra time for physical activity.
This does not have to stop you from being
physically active. In fact, physical activity is a
good way to relieve some stress.
 PERFORMANCE TASK. What Keeps You from Being More Active?
Listed below are reasons that people give to describe why they do not get as much physical
activity as they think they should. Please read each statement and indicate how likely you are
to say each of the following statements. (Circle the applicable number for each statement.)

Very
How likely are you to say? Very Somewhat Somewhat
Unlikel
Likely Likely Unlikely
y
1. My day is so busy now, I just don’t think I
can make the time to include physical 3 2 1 0
activity in my regular schedule.
2. None of my family members or friends likes
to do anything active, so I don’t have a 3 2 1 0
chance to exercise.
3. I’m just too tired after school or work to get 3 2 1 0
any exercise.
4. I’ve been thinking about getting more
exercise, but I just can’t seem to get 3 2 1 0
started.
5. Exercise can be risky. 3 2 1 0

6. I don’t get enough exercise because I have 3 2 1 0

never learned the skills for any sport.
7. I don’t have access to jogging trails, 3 2 1 0
swimming pools, bike paths, etc.
8. Physical activity takes too much time away
from other commitments—time, work, 3 2 1 0
family, etc.
9. I’m embarrassed about how I will look 3 2 1 0
when I exercise with others.
10.I don’t get enough sleep as it is. I just
couldn’t get up early or stay up late to get 3 2 1 0
some exercise.
11.It’s easier for me to find excuses not to 3 2 1 0
exercise than to go out to do something.
12.I know of too many people who have hurt 3 2 1 0
themselves by overdoing it with exercise.
13. I really can’t see learning a new sport. 3 2 1 0

14. It’s just too expensive. You have to take a

class or join a club or buy the right 3 2 1 0
equipment.
15. My free times during the day are too short 3 2 1 0
to include exercise.
16. My usual social activities with family or 3 2 1 0
friends do not include physical activity.
17. I’m too tired during the week and I need 3 2 1 0
the weekend to catch up on my rest.
18. I want to get more exercise, but I just
can’t seem to make myself stick to 3 2 1 0
anything.
19. I’m afraid I might injure myself. 3 2 1 0

20. I’m not good enough at any physical 3 2 1 0

activity to make it fun.
21. If we had exercise facilities and showers
at school or at work, then I would be more 3 2 1 0
likely to exercise.
 Scoring

Follow these instructions to score yourself:

 In the spaces provided below, enter the number you circled for the applicable questions
(on the quiz), recording the circled number for statement 1 on line 1, statement 2 on line
2, and so on.
 Add the three scores on each line. Your barriers to physical activity fall into one or more
of seven categories: lack of time, social influences, lack of energy, lack of willpower, fear of
injury, lack of skill, and lack of resources. A score of 5 or above in any category shows
that this is an important barrier for you to overcome.

_____ + _____ + _____ = ____________________

1 8 15 Lack of time

_____ + _____ + _____ = ____________________

2 9 16 Social influence

_____ + _____ + _____ = ____________________

3 10 17 Lack of energy

_____ + _____ + _____ = ____________________

4 11 18 Lack of willpower

_____ + _____ + _____ = ____________________

5 12 19 Fear of injury

_____ + _____ + _____ = ____________________

6 13 20 Lack of skill

_____ + _____ + _____ = ____________________

7 14 21 Lack of resources

REFLECTION:

1. What are your top two physical activity barriers?

2. Cite some ways to overcome these barriers.