Desiree Jane M.

Cabidog 1st year

AI12

PE101:
MOVEMENT
ENHANCEMENT
COURSE MODULE
AUTHORS
Maniecris Peñaranda, LPT
Maike A. Ponferrada, LPT

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THE AUTHORS. Ms. Peñaranda and Ms. Ponferrada, are part-time instructors of MAPEH and
Humanities Unit of Leyte Normal University.

THE COVER. LNU's iconic College Building speaks about a well-established and noble
educational institution approaching its 100 years of service to the people in the region.
(Photo by Mark Joshua Tan Photography)

LEYTE NORMAL UNIVERSITY PRESS

Paterno St., Tacloban City, Philippines 6500
ISBN-01 123-4-567-89012-3

© Leyte Normal University 2020

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in
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that any content on such websites is, or will remain, accurate or appropriate.

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 TABLE OF CONTENTS
Table of Contents
Course Information 5
Overview 6
Time Frame 7
Introduction 8
Development 11
Guided Practice 1 13
Guided Practice 2 16
Independent Practice 17
Evaluation 19
References 20

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 AEROBIC
OBICS
S
ND
AND
IMPRO
IMPROVIN
NES
G FITNESS
S
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 COURSE INFORMATION

Course Code: PE 101

Course Title: Movement Enhancement
Course Credit: Two (2) Units
Pre-requisite: None
Year Level: First Year
Semester Offered: First Semester

Content Writer
Maniecris Peñaranda

Lay-out Artist
Maniecris Peñaranda

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MODULE 5: AEROBICS AND
IMPROVING FITNESS

OVERVIEW
Welcome to Module 5!
This unit comprises selected activities that helps develop and maintain cardio-
respiratory fitness. Any aerobic exercise program such as walking, jogging, running, rope-
jumping, and those exercises with music accompaniment, greatly contribute to cardio-
respiratory endurance. In the process, some components such as strength, flexibility, agility,
coordination, and balance are also achieved.
Have an exploring mind as you participate in these activities. Analyze the movements
carefully and find out how each activity can help you achieve your goal. Work with your
classmates as you interpret the instructions. If the activity is not clear to you, consult your
instructor.

LEARNING OUTCOMES:
After going through this module, you are expected to:

a. understand and explain the concept of Aerobics;

b. value the importance in monitoring the heart rate; and
c. perform the Aerobic exercises and locomotor movements.

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 d. describe and apply on how to improve some skill-related components -
strength, flexibility, agility and balance;
e. assess in which component they are weak and strong; and
f. perform the circuit exercises

Module 5 Time Frame

Dates: February 09 – February 19, 2020

Module 5 activities are listed below followed by estimated time allotment for
each activity. We have also suggested specific days when to finish each activity.
These guidelines will help you finish all activities by the end of Week 2.

Suggested Suggested
time to Deadline
Learning Activities finish
(TFri)

1. Answer the first activity – Mind-Activation 20 minutes

2. Read the Concept of Aerobics 60 minutes

3. Guided Practice 1: Watch the video and practice the 2 hours

exercises

4. Read: Improving Fitness 60 minutes

3. Guided Practice 1: Watch the video and practice the 2 hours

exercises

6. Answer: Independent Practice 60 minutes

7. Evaluation 2 hours

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 INTRODUCTION
MIND-ACTIVATION!
Before proceeding through this module, let us try to
evaluate your ideas regarding Aerobics and Improving Fitness.
Accomplish this diagnostic test by providing answers to the
following items listed below. Encircle or highlight the correct
answer.

1. What is the concept of Aerobics?

a. It is a continuous process that leads to the awareness on the importance of the
holistic wellness that focuses on the mind and body.
b. It refers to exercises or activities done regularly for a prolonged period and which
demand large amount of oxygen.
c. It speaks about the individuals’ healthy practices which takes a lot of consistency
and progression on physical activities, exercises, and eating habits.
d. These are exercises use resistance to induce muscular contraction that shapes,
strengthens, and builds endurance to the body muscles.

2. He is considered as the Father of Aerobics.

a. Kenneth Cooper
b. James Naismith
c. William G. Morgan
d. Friedrich Jahn

3. The physical education teacher divided the class into four groups. The first
group was tasked to execute Skiers Jump. How is it being executed?
a. Jump with one foot forward (8-12 inches apart). Repeat with the reversed position
of the feet.
b. Jump and land feet apart, shoulder-length, and return to a basic bounce.
c. Jump side to side, bend knees slightly as you land.
d. Jump on both feet and land on balls. Keep feet, ankles, and knees together.

4. The physical education teacher lets the students jump with one foot forward (8-
12 inches) and repeat with the reversed position of the feet. This kind of jump is
called ______.

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 a. Straddle Jump
b. Skiers Jump
c. Basic Jump
d. Scissors Jump

5. Based on researches, the following are benefits from participation in aerobic

programs except,
a. Promotes strong and healthy bones
b. Provides insignificant protection from heart disease
c. Improves intellectual capacity and increases one’s productivity
d. Promotes better and more effective sleep

6. It is the ability to move against a resistance.

a. Agility
b. Balance
c. Strength
d. Flexibility

7. It is the ability to assume and maintain body position, whether static or moving.
a. Agility
b. Balance
c. Strength
d. Flexibility

8. Exercises such as Shoulder Girdle and Spine and Pelvic Girdle improves
.
a. Agility
b. Balance
c. Strength
d. Flexibility

9. It is the ability to move one’s body in different levels or in space and in different
directions.
a. Agility
b. Balance
c. Strength
d. Flexibility

10. It is a series of learning stations where you perform familiar activities to improve
your physical fitness or skills.
a. Physical Fitness Test
b. A Circuit
c. Work out
d. Physical Education Training

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DEVELOPMENT

AEROBICS FOR
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 CARDIO-RESPIRATORY ENDURANCE
By simply walking or running, you are actually performing physical activities. This
module covers suggested aerobic exercises and other movements which will help you
develop and maintain cardio-respiratory fitness. Are you ready to take these all? Let’s find
out as we go along with the lesson.

CONCEPT OF AEROBICS
The term refers to exercises or activities done
regularly for a prolonged period and which
demand large amounts of oxygen. The exercises
are rhythmic and sustained. While moving
vigorously, the heart muscle gets stronger as the
stroke volume of blood with the oxygen from the
lungs is increased and is distributed to all parts of
the body. At the same time, the body gets rid of
waste gases that go back to the lungs and exhaled.
Circulation is enhanced as the blood vessels
expand for the easy passage of pumped blood.
Activities such as walking, jogging, running, rope
jumping, swimming, bicycling, and dancing are
considered aerobic in nature if they are done
continuously for a period of approximately 30-45 minutes (except rope jumping) at least
three times a week on alternate days.

The foremost objective of aerobic exercises is for cardio-respiratory endurance. The

excellent performance of the heart and lungs is an indication of physical well-being. Kenneth
Cooper (1982), considered the "Father of Aerobics" gives the following benefits derived
from participation in aerobic programs, based on researches:
1. Promotes strong and healthy bones
2. Helps control life's physical and emotional stresses
3. Improves intellectual capacity and increases one’s productivity
4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart disease
6. Promotes better and more effective sleep

MONITORING HEART RATE

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As a student of aerobic exercise, you should
know how to monitor your heart rate. This means
that you should know how to take your pulse
beats and learn how the rate increases or
decreases as you go through your exercise
routine. In order to clearly understand this
process, you must first learn the following terms:
1. Resting Heart Rate (RHR). This is the
number of pulse beats at rest. The best time to take the RHR is upon waking up in the
morning. The average RHR is 75 beats for boys and 80 beats for girls per minute.
2. Working Heart Rate (WHR) or Exercising Heart Rate (EHR) or Target Heart Rate
(THR). This is the 60-80 percent of your heart's maximum capacity (after deducting age)
while exercising.
3. Recovery Rate (RR). This is the number of pulse beats taken five to ten minutes after a
workout or after walking and stretching in the gradual cool-down. The heartbeats should go
back to normal or slightly above the resting heart rate.
Cooper recommends pulse-taking at the wrist using the forefinger and middle finger.

GUIDED PRACTICE

For further
instructions and
proper
demonstration, watch
the video and
perform the exercises
posted on our
facebook closed
group.

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 IMPROVING
STRENGTH,
FLEXIBILITY,
AGILITY, AND

Strength
is the ability to move against a resistance. It can be achieved through participation in
vigorous as well as in tension exercises. Basic considerations in strength development are
duration of activity distance or height, speed, and weight.

Flexibility

is the ability to increase the range of motion at the joints. Resistance is felt by the ligaments
and the muscles as one moves to improve this fitness components.

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 Agility
is the ability to move one’s body in different levels or in space and in different directions. It
requires a combination of strength and coordination. Strength is shown in the changes in
height and distance, while coordination is developed while changing direction and timing.

Balance
is the ability to assume and maintain body position, whether static or moving. The
maintenance of balance involves the working together of muscles to keep the body on its
base. Good balance is essential in performing daily tasks and preventing accidents and
injuries.

A CIRCUIT

It is a series of learning stations where you perform familiar activities to improve

your physical fitness or skills. You can execute assigned tasks at each base or station
individually, in pairs, or in small groups.
The activities that you find in each station are usually exercises or drills that will
help improve your abilities based on your previous performance tests.

Example:

1. Warm-Up

Jogging and Arm Circling

2. Stations Workouts 1-7

SIT-UP Jog LAME DOG WALK Jog SEAL CRAWL

(with partner)
1 2 3

KNEE-RAISE and LEG-SWING SIT and REACH

on a Balance Beam
Jog 5 4

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 JUMP ROPE BACK-LYING POSITION

Jog LEG RAISING

6 7

3. Cool-Down
Walk
Breathing Exercises
Slow Stretches

INDEPENDENT
PRACTICE
Listen to your heart!
Let’s determine your Resting Heart Rate
(RHR), Target Heart Rate (THR), and Recovery
Rate (RR). Record the results to the space
provided below.

Procedure:
1. To get your Resting Heart Rate (RHR)
Directions: The best time to get it is when you wake up in the morning. Locate the
pulse at your wrist using forefinger and middle finger. To complete the 1-minute
requirement, take the rate within 15 seconds and multiply this by 4.
Example: 20 (rate within 15 secs) x 4 = 80 bpm Thus, 80 bpm is my RHR.

27 x 4 = 108 bpm
.
2. To get your Target Heart Rate (THR)
Directions: Target Heart Rate is generally expressed as a percentage (60-80 percent)
of your maximum safe heart rate. The maximum rate is based on your age, as
subtracted from 220. So, for a 21-year-old, maximum heart rate is 220 minus 21, or

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 199 beats per minute. At a 60 percent exertion level, your target would be 60 percent
of that maximum, or 119.4 beats per minute. At an 80 percent level of exertion, your
target would be 159.2 beats per minute. Therefore, the target heart rate that a 21-year-
old would want to aim for during exercise is 119.4 to 159.2 beats per minute.

Example: 220 – 21 (age) = 199 bpm

199 x 60% (0.60) = 119.4 bpm
199 x 80% (0.80) = 159. 2 bpm
Thus, my Target Heart Rate for training is between 199.4 to 159.2
bpm.

220 – 20 years old = 200 bpm

200 x 60% = 120 bpm
200 x 80% = 160 bpm
3. To get your Recovery Rate (RR)

Directions: Number of pulse beats taken five to ten minutes after a workout or after
walking and stretching. Take the rate for 3 minutes.

333 bpm

Is it necessary to monitor our heart rate? Why or

why not?

- Yes, it is so important in order to

keep track about our heart rate
before, during and after exercise,
even with our age so that we will
determine that our health is stable
and healthy. 16 | P a g e
 EVALUATION
1. In this part, engage yourself by creating an Aerobic
Dance. Refer and apply the given sample routines
on the shared video. You may also create your own
variations. The music that you will be using will be
uploaded on my shared drive. Be Creative!

2. In addition, following the example above (p.15),

create your own circuit training out of the exercises
presented through pictures to improve Strength,
Agility, Balance, and Flexibility. Put down your
own circuit training to the space provided below.

My circuit is on the other

page.


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Outputs will be graded according to this criteria:

 Creates an Aerobic
Dance with unique
routines
 Creates circuit
training and proper
execution of
exercises were
Content _______ out of 20
observed.
 Discusses
assessment and
evaluation results.
 Concepts are clearly
delivered.

Technical Aspects
 Video is edited
effectively.
 Sound is clear and
understandable.
 Well-polished _______ out of 20
transitions
 Subject is framed
well and visible.

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 References
 Virginia D. Oyco (2000). Physical Fitness for College Freshmen. Rex Bookstore,
Manila Philippines
 Department of Education,. (2015). Physical Education and Health – Grade 10 (p.
72). Pasig City, Philippines
 https://www.whoop.com/thelocker/heart-rate-recovery/
 https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-
your-target-heart-rate

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JUDE A. DUARTE, DPA

University President

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