GRADE 11

EXERCISE FOR FITNESS

Quarter 1 Week 1 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF). Status,
barriers to physical activity assessment participation and
one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health
related fitness (HRF).
3. 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.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.

HOW TO USE THIS MODULE

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!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.

PRE-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
_________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
_________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.
 Great, you finished answering the questions.
You may request your facilitator to check your work.

Congratulations and keep on learning!

LESSON 1: Aerobic, Bone Strengthening Muscle

Strengthening
EXPECTATIONS
This module will help you to:
• Differentiate Aerobic, Bone Strengthening Muscle Strengthening.
• Recognizes the importance of these Physical Activities.

LOOKING BACK TO YOUR LESSON

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 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.

During muscle strengthening activity, muscle contraction occurs. The

repetitive contractions during exercise can cause damage to the muscle
fibers. Our body repairs these muscle fibers when they get damaged. The
repair happens after exercise while muscles are at rest. New muscle fibers
are produced to replace or repair those that were damaged. The muscles in
our body then start to grow larger and stronger. This stimulation and repair
process is called muscle hypertrophy. It is important to note that these
muscle-strengthening activities—short high intensity exercises—should be
alternately scheduled in a week allowing rebuilding of muscles during rest
periods. Ideally, one to two days of rest lets our muscles rest and recover.
Exercises like push-ups, sit-ups, squats, and lifting weights are some
examples of muscle strengthening activities that you can do if you want to
have strong and lean muscles. Remember that before you start doing these
activities, be sure to do dynamic warm-up to avoid injury.

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.

Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling. It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also focuses on improving
muscle strength, coordination, and balance.

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.

Regular and adequate levels of physical activity:

1. Improve muscular and cardiorespiratory fitness;

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

Insufficient physical activity is one of the leading risk factors for global
mortality and is on the rise in many countries, adding to the burden of
NCDs and affecting general health worldwide. People who are insufficiently
active have a 20% to 30% increased risk of death compared to people who
are sufficiently active.

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:
1. In cooperation with relevant sectors physical activity is promoted through
activities of daily living;
2. Walking, cycling and other forms of active transportation are accessible
and safe for all;
3. Labour and workplace policies encourage physical activity;
4. Schools have safe spaces and facilities for students to spend their free
time actively;
5. Quality physical education supports children to develop behaviour
patterns that will keep them physically active throughout their lives; and
6. Sports and recreation facilities provide opportunities for everyone to do
sports.
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 place 30 sec
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

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.

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

REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________

Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!
 1. Differentiate aerobic, muscle strengthening and bone strengthening
activities?

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

least 5 benefits.

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
_________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
_________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.
 Great, you finished answering the questions.
You may request your facilitator to check your work.

Congratulations and keep on learning

END OF 1ST WEEK *************

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/bonefac
ts.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

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

WHO (World Health Organizations)

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