Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

12 Zest for Progress

Z P
eal of artnership

HOPE 4
Quarter 3 – Module 2:
WATER AEROBICS

Name of Learner:
Grade & Section:
Name of School:1

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 WHAT I NEED TO KNOW

Water aerobics is a term of exercise where aerobics are performed in shallow water. It
is beneficial for one and all, including the elderly. The use of water supports the body and
reduces the risk of injury to the muscles and joints, prevents overheating of the body, and is
very safe and simple form of exercise.

In this module, you are expected to attain the following objective:

1. Self-assesses health-related fitness (HFR) status, barriers to physical activity

assessment participation and one’s diet (PEH12FH-Ig-i-6)

2. Analyzes physiological indicators such as heart rate, rate of perceived exertion

and pacing associated with MVPAs to monitor and/or adjust participation or
effort (PEH12FH-IIk-t-9)

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 WHAT I KNOW

Directions: Read each statement carefully. Write FACT if the statement is correct and write
BLUFF if the statement is incorrect.
______________ 1. Water aerobics is a method of resistance training.
______________ 2. Water aerobics is an activity intended for an elder group only.
______________ 3. Only those who can swim can participate in the water aerobics activity.
______________ 4. Water aerobics is a muscle resistance training which challenges your
muscles.
______________ 5. The heart rate is the number of your heart beats per minute.
______________ 6. The water’s buoyancy supports your body weight.
______________ 7. One of the basic skills in swimming is floating.
______________ 8. Heart rate and rate of perceived exertion are called psychological
indicators.
______________ 9. Participating in water exercises does not contribute in developing our
heart.
______________ 10. Only those who knows how to float can participate in water aerobics.

WHAT’S IN

Recall the previous lesson HOPE 4. Write down some learnings that you gained from
the last lesson and include also the activities that you were most interested about from the
previous lesson.

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 WHAT’S NEW

BIG IDEA
Water aerobics had many different names such as hydronastics and
aqua aerobics. It is said that water aerobics was invented in the 1950s
by a man named Jack Lalanne.

The term ‘water aerobics’ refers to the aerobic exercise that is performed in reasonably
shallow water, for example in a swimming pool. This type of exercise is done mostly when the
person is standing upright. The person is standing upright. The person doing this type of
aerobics will not swim.

Water aerobics is a method of resistance training. This is a type of aerobics exercise

that required participants to be immersed in water. The natural resistance created by exercising
in the water also helps increased muscle strength, giving those fitness fanatics a different way
to get toned. The low impact workouts make water aerobics perfect for people all ages and
fitness levels.

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BENEFITS OF WATER AERONICS

Water aerobics is a great way to tone up and get in shape this year and with the ease
and reduced impact, people of all ages, shapes, sizes and abilities can enjoy the benefits of
water fitness. The following are the benefits of the water aerobics.
1. It Enhances Your Balance and Coordination
 As you grow older, you can experience reduced coordination and balance. Water
exercise go a long way into helping you build stability and expand your muscle
strength for better coordination.
 Besides, the water is a safe environment whereby you’re in control of all physical
exercises as opposed to exercising on dry land.
2. It’s a Low Impact Exercise
 Unlike other exercise, water exercises provide you with a flexible environment for
your workouts.
 You don’t need to worry about falling and hurting yourself in the pool. Besides the
water’s buoyancy reduced the impact that exercises have your joints and muscles.
3. Enables You to Heal and Recover from Chronic Conditions
 Water exercises are great way to exercising without straining your muscle or joints.
 The water’s buoyancy supports your body weight, which helps reduce the stress
exerted on your joints. Besides, the environment of the water helps tone your
muscles.
4. It Aids in Recovery from Injuries
 It you’re past the age of fifty, your injuries might take longer to heal compared to
those of a young person.
 This is because your muscle tissues are worn out and may take longer to generate.
Good news is, water aerobics may help you recover quickly from your injuries.
5. Helps you build Physical Endurance
 Water aerobics is unique way of building your physical endurance. Water aerobics
is a muscle resistance training which challenges your muscles.
 As you continue challenging your muscles, they become stronger. As you build
your physical endurance, your heart, your lungs, and other body muscles become
stronger.

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HEALTH COMPONENTS OF WATER AEROBICS
1. Cardiovascular Endurance
 Regular participation in water exercises can help improve the health of your heart.
 The water’s pressure in the pool helps in blood circulation. This reduces your blood
pressure, which puts less strain on your heart as it pumps blood. With time, you
gain cardiovascular strength.
2. Flexibility
 One of the main benefits of water aerobics is gaining overall flexibility.
 Water adds resistance to the movement you make. Your joints and body pats are
pulled and pushed in directions they aren’t used to. With time you get used to this,
and this increases your flexibility both in dry land and in water.
3. Body Composition
 Water exercise can help you burn 500 to 1000 calories per hour. When you swim
or do water exercises in cold water, your body burns more calories to keep you
warm.
 The more calories you burn; the more weight you lose. Besides, the water massages
your muscles in a way that helps tone them.

BASIC STEPS IN WATER AEROBICS

The following are the basic steps of water aerobics:

NAME STEPS PICTURE

Step 1: Stand two feet away from the

side of the pool with your feet hip
width apart and your hands resting on
the wall.

THE KNEE
Step 2: Draw you left knee into your
TUCK
chest, rounding your back and
contracting your abs.
TARGET:
ABS AND
Step 3L extend your left leg behind
GLUTES
you, squeezing your glutes. Continue
for 30 seconds.

Step 4: Switch legs and repeat for one

minute to compete one set.

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 Step 1: Stand with your feet-width
apart.

Step 2: Lower yourself into a squat,

keeping your knees behind your toes.
THE POWER
POP-UP Step 3: Jump up, raising your arms
over your head and lifting your feet
TARGET: off the pool floor.
FAT BURNER
Step 4: Land softly in a squatting
position with your knees bent.

Step 5: Continue for one minute to

complete one set.

Step 1: Start with your feet on the

bottom of the pool with the water at
shoulder height.

Step 2: Alternate your arms and legs

THE CROSS as if you're cross country skiing (right
COUNTRY arm out with left leg back; left arm out
with right leg back).
TARGET: ARMS
AND LEGS Step 3: Reach and extend your arms
far behind your body and in front of
your body for maximum workout.

Step 4: Continue for one minute to

complete one set.

PHYSIOLOGICAL INDICATORS
In physical activity participation, it is also important that we should monitor our
physiological indicators. Physiological indicators are those signs that are physiologic in nature
or have to do with bodily processes. These include heart and rate of perceived exertion. Each
of these physiological indicators is important.

HEART RATE
Heart rate, also known as pulse rate, this is the number of times a person’s heart beats
per minute. It indicates the effort your heart is doing based on the demands you place on your
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body. The more demanding your physical activity means that the heart rate is faster.
To determine your pulse rate, locate your pulse using your index and middle fingers.
Press gently to feel the pulse. Count the number of beats in 10 seconds and multiply by 6 to get
your number of beats per minute. The 15 second count is also used by the multiplied by 4 to
get the number of beats per minute. The normal heart rate of a person ranges from 60 to 100
beats per minute (bpm).
Example:
Marissa counted her heart beat following the 15 seconds method, Marissa’s
heart beats for 15 seconds is 23. So:
23 x 4 = 92 beats per minute
Therefore, Marissa’s heart rate is 92 beats per minute (bpm)

RATE OF PERCEIVE EXERTION (RPE)

Our participation towards the different physical activities/exercises varies in our
capacities. One may say that a certain physical activity/exercise is easy for them, while other
may view it oppositely. In doing this, the Rate of Perceived Exertion (RPE) aids to guide each
and one of us in assessing the intensity of exercises based on how we feel. It is basically a
subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard).
Source: Data from Borg from Corbin et. al. (2008)

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9
10
FAIRLY LIGHT
11
12
SOMEHWAT HARD
13
14
15 HARD
16
17
VERY HARD
18
19
VERY, VERY HARD
20

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 QUESTIONS:
1. In your own opinion, what is the importance of self-assessing your exertion before engaging
to any physical activities/exercises?

2. If you were asked to perform a 10-minute aerobics, what will be your self-assessment to your
exertion on the said activity? Justify your answer.

WHAT’S MORE

List down three physical activities that may help develop the different health fitness components
in water aerobics.

1. CARDIOVASCULAR FITNESS

2. FLEXIBILITY

ADDITIONAL QUESTIONS:
1. What makes water aerobics unique from other forms of physical activities or exercises?

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 WHAT I HAVE LEARNED
Answer the following questions in sentence/paragraph form.

1. How will you explain the benefits of water aerobics to the health of a person?

2. Do you think that water aerobics is a suitable physical activity for all ages?

3. Why do we have to know our heart rate before engaging to water aerobics or to any physical
activities?

4. How does water aerobics help in improving one’s balance and coordination?

WHAT CAN I DO
Using the Rate of Perceived Exertion table, rate your performance from 1 to 10 based on
your personal assessment in doing the three (3) basic steps in water aerobics

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9

9
 10
FAIRLY LIGHT
11
12
SOMEHWAT HARD
13
14
15 HARD
16
17
VERY HARD
18
19
VERY, VERY HARD
20

1. THE KNEE TUCK

Are your fit enough to perform this activity? YES or NO
Rate (from the Rate of Perceived Exertion): _
From your rating alone, explain why did you choose it:

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9
10
FAIRLY LIGHT
11
12
SOMEHWAT HARD
13
14
15 HARD
16
17
VERY HARD
18
19
VERY, VERY HARD
20

2. THE POWER POP-UP

Are your fit enough to perform this activity? YES or NO
Rate (from the Rate of Perceived Exertion):
10
 From your rating alone, explain why did you choose it:

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9
10
FAIRLY LIGHT
11
12
SOMEHWAT HARD
13
14
15 HARD
16
17
VERY HARD
18
19
VERY, VERY HARD
20

3. THE CROSS COUNTRY

Are your fit enough to perform this activity? YES or NO
Rate (from the Rate of Perceived Exertion):
From your rating alone, explain why did you choose it:

ASSESSMENT
DIRECTIONS: Modified True or False. Read the statements carefully. Write TRUE if the
underline word/underline number from the statement is correct. If the
underline word/underline number from the statement is incorrect, write the
correct word to make the statement correct.

1. As we grow older, you can experience reduced coordination and balance.

2. Water aerobics is a method of resistance training.

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 3. Unlike other exercise, water exercises provide you with flexible
environment for workouts.
4. Water exercises can help you burn 500 to 800 calories per hour.
5. Regular participation in water exercise can help improve the health of your
heart. This statement supports the cardiovascular endurance fitness component.
6. The cross-country step of water aerobics targets the abdominal and glutes.
7. The water’s volume reduced the impact that exercises have on your joints
and muscles.
8. The high impact workouts make water aerobics perfect for people all ages
and fairness levels.
9. Water adds resistance to the movement you make. Your joints and body parts
are pulled and pushed in direction they aren’t used to. This statement supports the
flexibility.
10. The rate of perceived exertion is subjective assessment of your effort in
engaging to any physical activities/exercises.

ADDITIONAL ACTIVITY

You are tasked to compute your heart rate every morning the moment you wake up for 1 week.
Then tabulate the date and answer the following questions.

Schedule Heart Rate

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Questions:
1. Looking at the data from the table, how will you describe the difference of your heart
rate from day 1 to day 7?

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ANSWER KEY

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 REFERENCES

CONTENT:
Learner’s Material, Physical Education and Health, page 36, 38, 40
Punzalan, Michelle Duya, Melindo, Niño and Gonzalvo Romeo, Physical
Education and Health for Senior High School, Mindshapers Co., Inc. –
Recoletos Sr, Intramuros, Mnaina, 277.

https://trifocusfitnessacademy.co.za/blog/what-is-water-aerobics/
https://www.webmd.com/fitness-exercise/a-z/water-aerobics
https://www.swimming.org/justswim/aqua-aerobics-benefits-equipment/
https://www.swimoutlet.com/guides/water-aerobics-101
https://sites.google.com/site/drbaertpesite/classes/edu-255/labs/resource-
packets/water-aerobics

PICTURES/ILLUSTRATIONS
https://www.exercise.co.uk/learn/exercise-for-everybody-water-aqua-aerobics/
http://pinterest.com/pin/437623288782383517/
https://creakyjoints.org/diet-exercise/water-exercises-for-arthritis/
https://www.besthealthmag.ca/best-you/fitness/9-moves-for-strong-sexy-legs/
https://cutt.ly/lhFIXJY

DEVELOPMENT TEAM
Writers:
Richie Jay A. Atilano Fherziya A. Quiliban
Aiselle Jane A. Gasoh Arjin A. Ajibon

Editor:
Language Editor:
Proof Reader:
Illustrator: Angela Corazon L. Ledda
Layout Artist: Olga O. Sandal
Management Team:
Julieto H. Fernandez, Ed. D., CESO VI
SDS – Isabela City
Maria Laarni T. Villanueva, Ed. D. CESE
ASDS – Isabela City
Henry R. Tura, CID Chief
Elsa A. Usman, LR Supervisor
Jani P. Ismael, EPS – MAPEH, Module Coordinator

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