AEROBIC FITNESS

GRADE 11 (ABM AND STEM)

1ST WEEK
1ST DAY
TIME FRAME DISCUSSION
Aerobic Exercise
Discussion: 35 minutes
What Is Aerobic Exercise?
Aerobic exercise is cardiovascular exercise, or cardio, that gets your
heart pumping. During aerobic exercise, your blood pumps quickly
throughout your body and your lungs take in more oxygen.
The word aerobic means “with oxygen,” meaning that your breathing
determines the amount of oxygen that gets to your muscles. Oxygen in
your muscles is what helps them to move, giving you the strength to
exercise. Your body creates this energy by using stored carbs, proteins,
and fats in combination with oxygen.

Depending on the intensity of the exercise, aerobic exercises can be

performed for long periods of time. Your cardiovascular and muscular
systems work together to help you perform a continuous activity that
you can sustain for at least 30 minutes.
Benefits of Aerobic Exercise

Benefits of aerobic exercise

 Improves cardiovascular conditioning.
 Decreases risk of heart disease.
 Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.

Any activity that raises your heart rate and quickens your breath can be
an example of aerobic exercise, especially activities that are done
continually for a longer period of time.

Some examples of aerobic exercise that you can try include:

 Running or jogging
 Biking
 Swimming
 Walking
 Hiking
 Cardio machines, like a treadmill or elliptical machine
 Stair climbing
 Rowing
 Dancing
  Skiing
 Jumping rope
 Playing sports like basketball, soccer, hockey, volleyball, or other
games.
ACTIVITY

Warm up (5- 10 minutes)

Let’s have a Zumba dance

25 minutes (Watch video from YouTube and the class will follow)

Cool down (5- 10 minutes)

2ND DAY
TIME FRAME DISCUSSION
Warming up and cooling down

Discussion: 20minutes Every session of aerobic exercise should include a warm-up and cool-
down. The warm-up period should not include static stretching, but
should instead be a gradual increase in pace and intensity of the
exercise. This allows the body to increase blood flow to the muscles and
decreases the likelihood of a muscle or joint injury. The warm-up should
last between 5 and 10 minutes. The cool-down session should last a
similar amount of time as the warm-up, with the pace gradually
decreasing. Stretching exercises would be appropriate after aerobic
exercise.

The purpose of a warm-up is to warm your body and prepare it for the
exercises to come. Usually, a warm-up will consist of activities at a slower
pace and reduced intensity. The warm-up may cause mild sweating, but
it shouldn't leave you tired or fatigued.

Advantages of Warming Up
 Decreases your chance of pulling a muscle
 Decreases joint pain
 Decreases your chance of injury
 Can reduce muscle soreness after exercises are complete

Similar to the warm-up, the cool-down, also known as the recovery

period, usually consists of exercises at a slower pace and reduced
intensity. This allows for your heart rate, breathing, and blood pressure
to return to normal at a slower pace. The cool-down aids in your body's
recovery after exercise and allows blood to return to your heart from
your muscles. This will reduce the chance of your muscles being sore
after exercise.
 Benefits of Cooling Down
 Helps lower your heart rate and breathing gradually
 Helps you avoid fainting or dizziness
 Helps remove lactic acid from your muscles
 Helps prepare your muscles for the next time you exercise

ACTIVITY
Make your group’s own Warm up routine
(The class will be divided into 2 groups)

Dynamic exercises (must be included in your performance)

40 minutes 1. jumping jacks
2. squats

Make your group’s own Cool down routine

the class will be divided into 2 groups)

AEROBIC FITNESS
GRADE 11 (ABM AND STEM)
2ND WEEK
1ST DAY
TIME FRAME DISCUSSION
Health-related components of Physical Fitness.
20 minutes
There are five components of physical fitness:

1. Cardiovascular endurance: the ability to perform exercises at

moderate-to-vigorous intensities for a prolonged period of time.
2. Muscular strength: how much force your muscles can exert or
how heavy weights they can lift.
3. Muscular endurance: the ability of your muscles to sustain
exercise for a period of time.
4. Flexibility: the ability to move muscles and joints through a full
range of motion.
5. Body composition: your body’s ratio of fat mass to fat-free mass
like muscle and bone.

A well-balanced exercise program should include activities that address

all of the health-related components of fitness. Aerobic activities develop
cardiorespiratory endurance and burn calories to aid in achieving a
healthy body composition. Muscle-strengthening activities develop
muscular strength and endurance and assist with the development of a
 healthy body composition. Activities such as stretching and yoga help
improve flexibility. Physical activity guidelines for adults are presented
below.

ACTIVITY

Warm up (5- 10 minutes)

40 minutes Pre-test
 Sit ups
 Push ups
 Squats
 Plank (seconds)
 Sit and reach

Cool down (5- 10 minutes)

2ND DAY
TIME FRAME DISCUSSION
As well as the traditional components of health-related fitness, the term
fitness can be broken down into skill components. These are important
30 minutes in performing the more technical aspects of many sports and include
speed, reaction time, agility, balance, coordination, and power.

Speed
Most sports and activities require some form of speed. Even long-
distance running often requires a burst of speed to finish the race ahead
of your competitors. Speed is defined as the ability to move a body part
quickly.

Reaction Time
Reaction time is how quickly your brain can respond to a stimulus and
initiate a response. This is important in most sports. The most obvious
being responding to the gun at the start of a race, but also a goalkeeper
saving a penalty, or a badminton player reacting to a smash shot.

Agility
Being agile is all about being able to change your direction and the speed
at which you are travelling, quickly and efficiently.
 This is common in sports such as football and rugby where the
player with the ball dodges a defender, or in badminton or
tennis, moving around the court quickly to reach the
shuttlecock/ball in time.

Balance
Balance is the ability to maintain equilibrium whilst stationary or moving.
 Balance whilst moving is often called dynamic balance. Balance is
important in all kinds of sporting situations, most notably in gymnastics
and ballet but also contact sports where having good balance may
prevent you from being tackled to the floor.

Coordination
Coordination is the ability to use the body parts and senses together to
produce smooth efficient movements. We have all seen someone who is
uncoordinated, their movement looks awkward and shaky.
 example, hand-eye coordination in racket sports and the
coordination to use the opposite arm and leg when sprinting.

Power
Power is the product of strength and speed. When we perform a task as
quickly and as forcefully as we can, the result is powerful.
 example, a sprint start, a shot-put or javelin throw or long-jump.

ACTIVITY

Warm up (5- 10 minutes)

30minutes
Post test
 Sit ups
 Push ups
 Squats
 Plank (seconds)
 Sit and reach

Cool down (5- 10 minutes)

https://www.dcms.uscg.mil/Portals/10/CG-1/cg111/docs/HPM/Exercise-Guidelines.pdf

https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise#:~:text=What%20is%20aerobic
%20exercise%3F,Improves%20cardiovascular%20conditioning.