GRADE 11

EXERCISE FOR FITNESS

Module
Quarter
Most Essential Learning Competencies:
 Self-assesses health-related fitness (HRF). Status, barriers to physical
activity assessment participation and one’s diet.
 Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health related fitness (HRF).
 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.
 Observes personal safety protocol to avoid dehydration, overexertion,
hypo- and hyperthermia during MVPA participation.

NOTE:
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!
LESSON 1:

Aerobic, Bone Strengthening Muscle

Strengthening

WHAT IS PHYSICAL ACITIVITY?

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.

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

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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.

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.

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.

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.

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Regular and adequate levels of physical activity:

Improve muscular and cardiorespiratory fitness;

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

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.

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:
In cooperation with relevant sectors physical activity is promoted through
activities of daily living;
Walking, cycling and other forms of active transportation are accessible and safe
for all;
Labor and workplace policies encourage physical activity;
Schools have safe spaces and facilities for students to spend their free time
actively;
Quality physical education supports children to develop behavior patterns that will
keep them physically active throughout their lives; and
Sports and recreation facilities provide opportunities for everyone to do sports.

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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
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

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 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.

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

REMEMBER

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

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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 LUCAN CENTRAL COLLEGES INC.
SCHOOL ID. 402425
Gov. V.M. Cerilles St. San Francisco District, Pagadian City

PHYSICAL EDUCATION V. I
MODULE 9-10
TIME FRAME: 2 WEEKS

REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section:_____________

REFLECTIVE LEARNING SHEET

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

1. Differentiate aerobic, muscle strengthening and bone strengthening

activities?

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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 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

2. How do these activities contribute to your overall health? Cite at

least 5 benefits.

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
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

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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.

References

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.201108030955174
93

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

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

WHO (World Health Organizations)

Physical Activity & Fitness @ study.com
Department of Health Advisories

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