11

HOPE 1
Quarter 1–Learning Activity Sheet 1
HUSTLE TO GAIN MORE MUSCLE
__________________________________________
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Development Team of the Module
Writer: Jelly Shane N. Gorospe - Sta Ana National High School
Editor: Name, School
Reviewer: Name, School
Illustrator: Name, School
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Management Team: Superintendent: Engr. Edgard C. Domingo PhD, CESO V
Asst. Superintendent: Melissa S. Sanchez EdD, CESE
Asst. Superintendent: Shirley B. Zipagan EdD, CESE
CID Chief: Celia R. Lacanlale PhD
SGOD Chief: Arceli S. Lopez PhD
EPS-I, English: June D. Cunanan
EPS-I, LRMDS: Ruby M. Jimenez PhD

Published by the Department of Education, Schools Division of Pampanga

Office Address: High School Boulevard, Brgy. Lourdes, City of San Fernando,
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 Health Optimizing Physical Education 1

Name: _____________________________ Grade: ______________

Date: ______________________________ Score: ______________

LEARNING ACTIVITY SHEET

HUSTLE TO GAIN MORE MUSCLE

I. Background Information for Learners

Let’s begin with Physical Activity!

Physical activity refers to all movement of the body that uses energy whether
it’s done for fun, for transport to get to and from places, or as part of a person’s job.

What is Aerobic exercise?

Aerobic exercise elevates your heart rate and maintains it for a long time.
The amount of oxygen given to your heart and muscles rises as a result of this. This
type of movement boosts your heart, muscles, mood and self-esteem, as well as
your energy level over time. Blood pressure, cholesterol, blood sugar, body fat,
anxiety and depression, and fatigue can all be reduced with it.

Let’s differentiate Aerobic with Muscle and Bone Strengthening activities!

ARE
YOU???

OR MAYBE YOU’RE PERFOMINGAN ACTIVITY THAT CAUSES YOU TO SWEAT AND BREATHE HARD
THAT MAKES YOUR BLOOD PUMP THROUGH YOUR VEINS AS IT CARRIES OXYGEN TO YOUR MUSCL
ETO KEEP YOU GOING.

THEN YOU ARE ENGAGING TO AEROBIC EXERCISE!

Benefits of Aerobic exercise:

 Enhances cardiovascular fitness.
 Decreases risk of heart disease.
 Lowers blood pressure.
  Increases HDL or "good" cholesterol.
 Aids in better blood sugar regulation.
 Assists in weight management and/or weight loss.
 Lung function is improved.
Decreases resting heart rate.

Physical activity of any kind will help keep your bones in good shape and
lower your chances of falling.
STRONG BONES
Your engagement in social activities such as dancing and sports is supported by
your bones. Strong bones help you get through long days at work, no matter how
tired your body is.

Muscle-Strengthening Activity Bone-Strengthening Activity

Resistance training and weight lifting Weight-bearing exercises force you to

are examples of activities that cause the
body's muscles to work or hold against
an imposed force or weight. These
activities frequently involve the lifting of
moderately large objects, such as
weights, many times in order to train
distinct muscle groups.
work against gravity. They include
walking, hiking, jogging, climbing stairs,
playing tennis, and dancing. Resistance
exercises – such as lifting weights – can
also strengthen bones.

Components of Health-Related fitness

Muscular Strength
is the amount of force you can put out or the amount of weight that you can lift
or push, A single repetition at a given weight is also an example of muscular
strength.
3 Components of Muscular strength
1. Intensity – HOW MUCH WEIGHT
2. Frequency – HOW OFTEN
3. Repetitions – HOW MANY TIMES
Muscular Endurance
 Multiple repetitions of an exercise without getting exhausted, whether weight
training, resistance training or increasing your cardiovascular endurance with
activities like cycling, swimming or running are forms of muscular endurance.

Muscular strength and endurance are important for many reasons:

 Reduce the risk of injury.

 Reduce stress or anxiety
 Increase your self-esteem and self-confidence.
 Lead to healthier, stronger muscles and bones.
 Give you a sense of accomplishment.
 Allow you to add new and different activities to your exercise program.

II. Learning Competency:

MELCS: Distinguishes aerobic from muscle-and bone strengthening activities.
(PEH11FH-Ia-1)
Learning Objectives:
1. Identify examples of Aerobic Exercise.
2. differentiate Aerobic with Muscle and Bone Strengthening activities.
3. Engage to an Aerobic exercise through following the FITT table provided
below.
III. Activities
Activity 1: Fitness Quest
Directions: Identify what type of Aerobic exercises are shown in the pictures.
Determine whether they are Muscle strengthening or Bone strengthening.

1. 2. 3.

4. 5.
Activity 2: FIT & MATCH!

Directions: Fill in the blanks that must correspond to the provided word. Associate
which of the two components (Muscular strength & Muscular Endurance) or
Aerobic exercises are aligned with your physical activities.

Example:
1. Lifting Chairs – Muscular Strength

1. Zumba - _____________ 6. __________ - Muscular

Endurance
2. Morning Jog - ___________
3. ___________ - Muscular Strength
4. ___________ - Muscular Endurance
5. Mountain Climbing - ___________
7. Bench press - _______________
8. _________- Muscular Endurance
9. ____________- Muscular Strength
10. Dumbbell Lateral - ________

Activity 3: FITT FOR LIFE!

Directions: Study the given FITT Table. Write 1 Aerobic exercise per component that
can be done at home as an alternative exercise. Record your result using the matrix
provided after the FITT Table.

FREQUENCY, INTENSITY, TIME and TYPE (FITT) Table

Frequency Intensity Type Time

Bone __ sessions a Light to __ minutes

Strengthening day Moderate per sessions

Muscle 2-3 sessions a Light to __ minutes

Strengthening day Moderate per session

Muscular __ sessions a Light to __ minutes

Strength day Moderate per day

Muscular
Endurance 3-5 sessions a Light to __ minutes
day Moderate per day during
warm up and
cool down

IV. Reflection:

1. What are the benefits of aerobic exercise?

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3. Why do we need to be engaged with these types of activities?

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2. How can you encourage your family or friends to do physical activities at home
despite of the pandemic?
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V. References:
Disease Prevention and Healthy Lifestyles
https://courses.lumenlearning.com/diseaseprevention/chapter/aerobic-muscle-
strengthening-and-bone-strengthening-activity/
https://www.slideshare.net/MarvinBronoso1/physical-education-11-physical-activity

VI. Answer Key:

Activity 1: Fitness Quest Activity 2: Fit and Match!

1. Bone strengthening Students’ answers may vary…

2. Muscle strengthening
3. Bone strengthening
4. Muscle strengthening
5. Bone strengthening

Activity 3: FITT FOR Reflection:

LIFE!
Students’ answers may vary…
Students’ answers may vary…

Prepared by:
JELLY SHANE N. GOROSPE, Teacher II
STA ANA NATIONAL HIGH SCHOOL