HOPE -1

GRADE 11

60 Minutes Aerobic
Quarter 1 Week 5 Module 5
RICHARD JOSE
11 MASIGASIG

PRE-TEST

Make a list and give a short description of exercises you can do during
Lockdown

Type of Activity Short Description

1. Household chores -plural noun. tasks such as cleaning, washing,
and ironing that have to be done regularly at
home.
2. Jogging -a form of trotting or running at a slow or
leisurely pace. The main intention is to
increase physical fitness with less stress on the
body than from faster running but more than
walking, or to maintain a steady speed for
longer periods of time.
3.Dancing -a performing art form consisting of sequences
of movement, either improvised or
purposefully selected. This movement has
aesthetic and often symbolic value. Dance can
be categorized and described by its
choreography, by its repertoire of movements,
or by its historical period or place of origin.
4.Gardening -the practice of growing and cultivating plants
as part of horticulture. In gardens, ornamental
plants are often grown for their flowers,
foliage, or overall appearance; useful plants,
such as root vegetables, leaf vegetables, fruits,
and herbs, are grown for consumption, for use
as dyes, or for medicinal or cosmetic use.

5. Exercise that uses body weight for
resistance (eg, push-ups)
-a common calisthenics exercise beginning
from the prone position. By raising and
lowering the body using the arms, push-ups
exercise the pectoral muscles, triceps, and
anterior deltoids, with ancillary benefits to the
rest of the deltoids, serratus anterior,
coracobrachialis and the midsection as a
whole.

CHECKING YOUR UNDERSTANDING

Identify or describe the type of exercise and rate how intense the

exercise is. Use the table below;

Type of exercise Duration of Intensity Perceive

 exercise heart rate
before and
after
1.Dancing 10-20 minutes Moderate 60-145
2.Burpee 10 minutes Hard 55-138
3.Playing volleyball 20-30 minutes Hard 64-167
4.Push-up 5 minutes Moderate 58-162
5.Squat Jumps 10 minutes Moderate 60-156

REFLECTIVE LEARNING SHEET

1. How do you find physical activity?

 Any movement of the body that requires energy expenditure is considered
physical activity. This includes any movement you make throughout the day, with
the exception of sitting or lying down. Physical activity can include things like
walking to class, taking the stairs, mowing the lawn, and even cleaning your
house.
2. Explain the importance of being physically fit, now that we are
facing the pandemic?
 We're all dealing with additional stress as a result of the COVID-19 pandemic's
spread and its potential to endanger our own, our families', and our communities'
health. Please consider exercising and engaging in physical activity as a way to
stay healthy during this stressful time. Physical activity and exercise have been
shown to be beneficial to people of all ages. We are designed to move, and many
of our body's systems function better when we are physically active on a regular
basis. Moderate-to-vigorous physical activity (such as speed walking or jogging)
has been shown to help people cut down on their alcohol and other drug use. In
addition, regular physical activity has been shown to strengthen the immune
system. Reducing substance use has also been linked to an increase in the body's
ability to fight infection. Physical activity has been shown to aid in the
prevention and management of noncommunicable diseases (NCDs) such as
heart disease, stroke, diabetes, and a variety of cancers. It also aids in the
prevention of hypertension, the maintenance of a healthy body weight, and
the enhancement of mental health, quality of life, and overall well-being.

POST TEST

Directions: Close your eyes and think of all the activities that you do for the whole day. List
it all in the table below and tell whether it is healthy or not by putting the corresponding
smile on the provided table beside the activities.
Daily Activity Healthy Unhealthy
1.Dancing

2.Clean the dishes

3.Fetching water

4. sweeping the hope

5.Watering the Plants