Introductory Message

For the facilitator:

This module was collaboratively designed, developed, and evaluated by the
Development and Quality Assurance Teams of SDO TAPAT to assist you in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
As a facilitator, you’re expected to orient the learners on how to use this
module. You also need to keep track of the learner’s progress while allowing
them to manage their own learning. Furthermore, you’re expected to
encourage and assist the learners as they do the tasks included in the module.
For the learner:
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while
being an active learner.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary marks on any part
of the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, don’t
hesitate to consult your teacher or facilitator. Always bear in mind that
you are not alone.
We hope that through this material, you will experience meaningful
learning and gain a deep understanding of the relevant competencies. You
can do it.
 Let’s Learn

Learning Competencies:
1. 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 (PEH11FH-Ia-t-8)
2. Demonstrates proper etiquette and safety in the use of facilities and
equipment (PEH11FH-Ia-t-12)
3. Recognizes the value of optimizing one’s health through participation
in physical activity assessments.

This module was designed and written to help you understand the Aerobic
Exercises for Fitness: Aerobic Dances

Objectives:
After going through this module, you are expected to:
1. discuss the benefits of Muscles Training using the graphic organizer
2. familiarize with the different aerobic exercises for fitness
3. perform simple aerobic dance following the levels of intensity

Let’s Try

Directions: Look for the following words in the word puzzle. Then, highlight
the words using any color of highlighter.

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 Lesson
Body-weight Exercises Involving Arms
5

Let’s Recall

Directions: Identify the following exercise. Write your answer on the space
provided.

1. _______________________
2. _______________________

3. _______________________ 4. _______________________

5. _______________________

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 Let’s Explore

The Benefits of Bodyweight Exercises

To learn why you should ditch the dumbbells in favor of bodyweight training,
Bobby Windebank, a personal trainer at Sweat It, explained why exercising
your body with nothing but your body is so beneficial.

1. Bodyweight exercises are accessible.

According to Windebank, bodyweight training may be adapted for every
fitness level. Bodyweight workouts may be extremely tough and useful,
whether you’re beginning from scratch and attempting to perform one press-
up or you’re a seasoned athlete. It’s also simple to progress the workouts so
you can constantly challenge yourself and increase your power.

2. Bodyweight exercises will increase your mobility and stability.

As Windebank points out, humans were born to move, and mobility and
stability are essential components of our movement and whole life. While
weightlifting offers several health advantages, it can also limit mobility.
Bodyweight training can help increase mobility and test the body's stabilizers
by using complete movements. As a result, strength improvements in the gym
may be possible.

3. Bodyweight exercises are brilliant for developing technique and injury

prevention.
Windebank emphasized that bodyweight training is an excellent method to
improve your technique and form. Lifting weights may be quite taxing on your
body, especially your joints. Because bodyweight exercise puts less strain on
your joints, you're less likely to get an injury that will prevent you from
continuing your training in the long run.

4. Bodyweight exercises can be quick and easy.

Since everyone is short on time these days, finding quick, efficient workouts
is vital. Bodyweight training, on the other hand, doesn't have a specialized
gym and only requires minimum equipment, so you can squeeze in a workout
anytime you have some free time, no matter where you are. It also enables
you to blend cardio and strength training, allowing you to get the most out of
your workout."

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Some Bodyweight Exercises for Building Muscle

1. Press-ups

How To Do the Exercise

Set up with your weight supported on your
toes and hands beneath your shoulders,
body straight.

Take care to keep your core locked so a

straight-line form between your head,
glutes, and heels.
Lower your body until your chest is an
inch from the ground then explosively
drive up by fully extending your arms.

Why?
Pressed for time? Perform 20 reps of this classic blubber-burner. “This age-
old exercise activates every muscle in your body when performed correctly,”
says Frost. And how do you get it right? “Just ensure your hands are an equal
distance apart and directly underneath your shoulders. Squeeze your glutes
and abs too. That’ll create body tension to maximize efficiency during the
execution of the exercise.”

2. Groiners

How To Do the Exercise

Start the exercise in a press-up
position.
Jump forward so both legs land next
to your hands.
Return to the starting position.

Why?
Horrible name, brilliant warm-up
exercise. Opening your hips and
thoracic region massively increases
your body’s range of movement (the
distance the muscle extends and
contracts during an exercise),
according to Frost. So what? Well,
perform these exercises through a
larger ROM and you’ll garner
significant extra muscle growth from
your workout, according to The
Journal of Strength and Conditioning
Research.

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But that’s not all. This dynamic stretch also pumps blood to almost all the
muscles in your lower-body, drastically decreasing your risk of injury from
overstrain while upping your heart rate for the next muscle-building moves.

3. Spider Crawl

How To Do the Exercise

From a press-up position, raise one
foot off the floor and bring your knee
up towards your elbow.
Pause then return to the starting
position and repeat on the other side.
Make sure to crunch your core at the
top of the rep to bring your knee even
closer to your elbow and get more out
of your abs.

Why?
Want to sculpt a superhero physique?
This primitive movement crushes your
core while also targeting your legs,
arms, chest, and shoulders (yup, all at
once).

4. Handstand Wall Walk

How To Do the Exercise

Position yourself in a handstand position with your feet planted against a
wall.
Move your hands forward and walk down the wall until you reach the
bottom.

Why?
Can you perform 40 press-ups without breaking? Then you’re ready for this
advanced muscle-builder, says Frost: “The handstand walk will challenge
your entire posterior and anterior chain [your back muscles]. For me, that’s
why they’re one of the best bodyweights moves on the planet.”

But there’s one question you should ask before attempting this Insta-friendly
exercise: what’s the best way to do it without landing on your head? Answer:
“Squeeze your abs and glutes so you are maintaining a straight line during
the handstand,” says Frost.

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5. Wide-grip Pull-ups

How To Do the Exercise

Grab the bar with your palms
facing away from you and your
arms fully extended.
Your hands should be as wide as
you can comfortably get them.
Squeeze your shoulder blades
together, exhale and drive your
elbows towards your hips to
bring your chin above the bar.
Lower under control back to the
start position.

Why?
Sure, normal pull-ups are great back-builders. So why not bring your
shoulders into the equation too? Wide-grip pull-ups are the perfect lat
attacker, ramping up the effort needed for every rep compared to your normal
pull-up.

And there’s a simple secret to getting the most from this move: form. Keep
tension in your glutes throughout the move to keep your body straight and
muscles injury-free, says Frost. Easy squeezy.

Let’s Elaborate

Directions: Briefly discuss the benefits of Muscles Training using the graphic
organizer.

BENEFITS OF MUSCLES TRAINING

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 Let’s Dig In
Directions: Explain what Body-weight exercise you can and can’t do using
the graphic organizer.

I CAN I CAN’T

Let’s Apply

Directions: Using the table below, make your own Strengthening Exercise by
applying the basic principle of resistance training.

Exercise Name Repetition Set Rest

Let’s Evaluate
PERFORMANCE TASK: WORKOUT FROM HOME
Directions: Read and precisely follow the given instructions.
1. Follow the basic workout plan below.
2. Perform the workout routine 3-times a week.
3. Process questions will be answered after completing the weekly routine.
4. Record your performance using TikTok or VivaVideo.
5. Send your output in google classroom or messenger.

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Note: If you have any medical condition, don’t try this. Attach your medical
certificate here or send it to your teacher/facilitator via Messenger.

Do the warm-up exercise before doing the workout exercises.

DRILLS TIME (Count) Repetition Interval
Groiners 8 cts. each leg 3 60 seconds
Spider 8 cts. each leg 3 60 seconds
Press-ups 10 cts. every ups 3 60 seconds

Directions: Read and understand each question. Then, give a

concise answer to the following questions.
Process Questions:
1. Is the workout easy or difficult to perform? Explain your answer.
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. How do you feel while performing your workout exercise?
________________________________________________________________
________________________________________________________________
________________________________________________________________
3. Are there any changes in body after the workout?
________________________________________________________________
________________________________________________________________
________________________________________________________________

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References
Davies, D. & Hayes, A. (2021, April 27). In Men’sHealth.
https://www.menshealth.com/uk/building-muscle/a756325/10
best-bodyweight-exercises-for-men/
Law, R. (2020, February 6). Should you be doing burpees? In
rachellawfitness.com. https://rachellawfitness.com/should-you-be
doing-burpees/
Puneet. (2015, November 3). Top 5 exercises for growing lats. In
HEALTHKART. https://www.healthkart.com/connect/top-5
exercises-for-growing-lats/bid-4479
Press-up. (n.d.) In Physiopedia. https://www.physio-pedia.com/Press-Up

Images
https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/0904
step-ups-1441032989.jpg?resize=480: *
https://cdn-xi3mbccdkztvoept8hl.netdna-ssl.com/wp
content/uploads/watermarked/Groiners.png
https://image.shutterstock.com/image-photo/spider-crawl-young-man-doing
260nw-568975807.jpg
https://www.pinterest.co.uk/pin/391813236313772100/
https://www.popsugar.com/fitness/photo
gallery/45216828/image/45327123/Single-Leg-Glute-Bridge

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 Development Team of the Module
Writer: ANTONIO S. BINAVICE JR.
Editors:
Content Evaluator: DR. RENE H. HERMIDA
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:

Illustrator: ANTONIO S. BINAVICE JR.

Layout Artist: ERICSON S. CADDAUAN/ MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJIE G. GERONA, EPS-MAPEH
DR. DAISY L. MATAAC, EPS-LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig City and Pateros

Upper Bicutan, Taguig City
Telefax: 8384251
Email Address: sdo.tapat@deped.gov.ph