Lesson Plan in Physical Education and Health 11

Physical Education and Health Grade 11

First Quarter

Learning
Distinguishes aerobic from muscle- and bone-strengthening activities
Competency #
PEH11FH-Ia-1
and Statement

Topic Aerobic and Muscle- and Bone-Strengthening Exercises

Value to be Physical fitness

Integrated (Physical Dimension)

Value Concept Physical fitness refers to "one’s ability to execute daily activities with
optimal performance, endurance, and strength”. It further encompasses
seeking ways to be physically fit even with daily routine. It will introduce
them to activities that will positively benefit their body and mind. By
integrating physical fitness, the students will be able to recognize its
importance and pursue commitment to physical fitness for life,

Content Health-Optimizing P.E. (H.O.P.E.)

Exercise for Fitness
a. Aerobic activities
b. Muscle- and bone-strengthening activities (resistance training)

Content The learner...

Standards
Demonstrates understanding of fitness and exercise in optimizing one’s
health as a habit; as requisite for physical activity assessment
performance, and as a career opportunity

Performance The learner...

Standards
Leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively

Objectives
At the end of the lesson, the learners will…
(Distinguishes
aerobic from
1. differentiate aerobic from muscle- and bone-strengthening
muscle- and
activities;
bone-
2. commit to be physically fit for life; and
strengthening
3. perform a 40-second dance exercise consisting of aerobic and
activities)
muscle- and bone-strengthening exercises.

Key Ideas Aerobic exercises aim to improve the cardiovascular system and should
be performed in a sustained period of time.
Muscle-strengthening exercises often involve heavy objects and
resistance training that improves muscular endurance and strength.
Bone-strengthening exercises require producing force to the bone to
 improve bone strength and bone density.

Materials Laptop
Projector
Speaker
Timer
Whiteboard
Whiteboard Eraser
Whiteboard Marker

References Chertoff, J. (2022, July 11). 10 aerobic exercise examples: how to,
benefits, and more. Healthline. https://www.healthline.com/health/fitness-
exercise/aerobic-exercise-examples

Kaplan, B. (2017, October 30). Why aerobic and muscle strengthening

activities should be part of your exercise routine? Orlando Health.
https://www.orlandohealth.com/content-hub/why-aerobic-and-muscle-
strengthening-activities-should-be-part-of-your-exercise-routine

LibreTexts. (2020, September 28). Aerobic, muscle-strengthening, and

bone-strengthening activity.
https://med.libretexts.org/Courses/Lumen_Learning/Book
%3A_Contemporary_Health_Issues_(Lumen)/05%3A_Physical_Activity/
5.03%3A_Aerobic_Muscle-Strengthening_and_Bone-
Strengthening_Activity

National Heart, Lung, and Blood Institute. (2022, March 24). Physical
activity and your heart: Types.
https://www.nhlbi.nih.gov/health/heart/physical-activity/types#:~:text=Runni
ng%2C%20walking%2C%20jumping%20rope%2C,lungs%20work
%20harder%20than%20usual.

Learning Activities

Motivate - 1-Minute Basic Dance Routine

Entry point for
VTI The students will watch and follow the steps of a dance routine shown in
the screen.
(Distinguishes
aerobic from Piquero, C. (2021, October 14). Physical education and health 11 aerobic,
muscle- and bone, and muscle strengthening exercises [Video]. Youtube.
bone- https://youtu.be/G5VxLvRBauU
strengthening
activities)

Explore 1. What movements from the dance did you found enjoyable or not
enjoyable and why? – C
(Distinguishes 2. Have you seen or performed these movements before? – C
aerobic from 3. What do you think are the benefits of these movements? – A
muscle- and 4. Would you consider yourself physically fit? Why or why not? – A
bone- 5. How would you be more physically fit? – A
strengthening 6. What kind of activities would you consider doing, cardio activities or
activities) activities involving weights? - C

Discuss Aerobic and Muscle- and Bone-Strengthening Exercises

(Distinguishes Aerobic Activities/Exercises

aerobic from ● Any form of activity or exercise that uses aerobic metabolism, a
muscle- and mechanism used by the body to convert food energy into energy
bone- easily used by the body for fuel
strengthening ● It is used primarily to improve the cardiovascular system
activities) ● This kind of activities makes you sweat, causes you to breathe
harder, and gets your heart beating faster
● These activities should be performed and sustained in a long period
of time

Benefits of Aerobic Activities/Exercises

● It makes the heart, lungs, and blood vessels more efficient and
capable of moving more oxygen-carrying blood in every single
pump
● It improves muscular and bone fitness
● Increases endurance, which is your body's physical capability to
sustain an exercise for an extended period
● Helps the risk of developing heart disease and diabetes
● Helps reduce stress, tension, anxiety and depression
● Improves sleep

Examples of Aerobic Activities/Exercises

Walking Jogging Stair climbing

Indoor cycling Swimming Doing household

chores

Muscle- and Bone-Strengthening Activities/Exercises

● Muscle-strengthening exercises may pertain to any activity or
exercise that improve the strength, power, and endurance of your
muscles
● Often involves heavy objects, such as weights, which are lifted
 multiple times to train various muscle groups
● Bone-strengthening activities produces a force on the bones that
promotes bone growth and strength
● Sometimes called weight-bearing or weight-loading activity

Benefits of Muscle-and Bone-Strengthening Activities/Exercises

● Muscular strength and endurance are important components of
health-related fitness because they can help you be “injury free”
and avoid health problems
● Increase bone strength and muscle fitness
● Improve your fitness level and sport
● Increases strength, coordination, physical ability and helps with
weight loss
● Improves balance and posture

Examples of Muscle- and Bone-Strengthening Activities/Exercises

Push-ups and sit-ups Lifting weights Gardening

Squats Jumping Rope Running

Jumping Jacks Resistance Exercises

Embedding these exercises into our daily routine greatly helps in achieving
a healthy physique. However, moderation and proper schedule must
always be kept in mind to avoid causing injury or over-fatigue to ourselves.

Innovate Creating own dance routine

The students will be grouped into pairs. Each pair will create a 40-second
dance routine consisting aerobic and muscle- and bone-strengthening
activities with a music given by the teacher or by their own choice.
Criteria Exemplar Good Needs
(4 points) (3 points) Improvement
(2 points)

Appropriat All activities or Most of the Only a few of the

eness of exercises are activities or activities or
activities appropriate exercises are exercises are
or examples of appropriate appropriate
exercises aerobic and examples of examples of
muscle- and aerobic and aerobic and
bone- muscle- and muscle- and
strengthening bone- bone-
activities or strengthening strengthening
exercises. activities or activities or
exercises. exercises.

Variation A balanced A variation of both An unbalanced

of activities variation of both aerobic and variation of both
or aerobic and muscle- and aerobic and
exercises muscle- and bone- muscle- and
bone- strengthening bone-
strengthening activities or strengthening
activities or exercises can be activities or
exercises can be seen, with either exercises can be
seen in the aerobic or seen, with either
performance. muscle- and aerobic or
bone- slightly muscle- and
exceeding the bone- largely
number of the exceeding the
other. number of the
other.

Competen All members of All members of All members of

ce to the group the group fairly the group poorly
perform exceptionally exhibit confidence exhibit confidence
exhibit and competence and competence
confidence, in performing the in performing the
enthusiasm, and dance. Able to dance. Unable to
competence in engage the engage the
performing the audience in the audience in the
dance. Effectively performance performance.
engages the momentarily.
audience in the
performance.

Technicalit Chosen activities Chosen activities Chosen activities

ies or exercises or exercises or exercises did
correspond to the slightly not correspond to
rhythm or tempo correspond to the the rhythm or
 of the music. All rhythm or tempo tempo of the
movements of the music. music at all. Most
coincide with the Some movements movements
beat. seemed forcedly seemed forcedly
applied. applied.

Time The performance The performance The performance

managem was done within exceeded at no exceeded at more
ent the 30-second more than 10 than 10 seconds
required time seconds from the from the required
frame. required time time frame.
frame.

Assess Part I. Venn Diagram

Direction: Categorize the given different exercises inside the box into two
classifications: aerobic, and muscle-strengthening and bone strengthening
exercises. Put your answers inside the Venn Diagram.

Lifting weights Cardio kickboxing Digging and Shoveling

Running Walking up a hill Boat Rowing
Climbing up stairs Jump Squats Using jumping ropes

Key Answers:
 Part II. Essay
Direction: Answer the questions given below.

1. What are the primary differences between aerobic exercises, and

muscle-strengthening exercises and bone-strengthening exercises?
2. What do you think are the short-term and long-term effects of not
performing aerobic, and muscle- and bone-strengthening
exercises?

Prepared by: Nicole O. Joren

BVE III-11