Tanauan Institute, Inc.

– Senior High School Department

TANAUAN INSTITUTE, INC.

Senior High School Department

Modified Learning Scheme : Workbook

HOPE 1
1st Semester, S.Y. 2020-2021
Subject Teacher: ____________________

Name: ___________________________________ Score: ________________

Section: __________________________________ Date: _________________

Topic Session

Aerobic, Bone Strengthening Muscle Strengthening WEEK 1

Objectives of the Lesson

At the end of the lesson, the student should be able to:

1. Understand the benefits of Aerobic, Muscle Strengthening, and Bone
Strengthening activities
2. Differentiate Aerobic, Bone Strengthening Muscle Strengthening
3. Recognizes the importance of these Physical Activities.

Values Integration

It provides opportunities for students to develop creativity and positive attitudes toward
physical activity.

Vocabulary

 Aerobic literally means “with oxygen.” Aerobic exercise is any activity that
uses large muscle groups that is maintained continuously for a long period of time
and is rhythmic in nature.
 Ex. Jogging, running, swimming and dancing

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 Muscle strengthening activities - are exercises in which groups of muscles work

or hold against a force of 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 task.
 Ex. Push-ups, sit-ups, squats, and lifting
 Bone Strengthening Activities – Bone growth is stimulated by physical stress
brought about 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.
 Ex. Running, skipping rope, and playing basketball can make our bones fit.

Discussion

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

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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

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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:

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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.

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Questions

1. Differentiate aerobic, muscle strengthening and bone strengthening activities.

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2. How do these activities contribute to your overall health? Cite at
least 5 benefits.
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Activity
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ACTIVITY 1.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/backward 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/rest 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

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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

Activity No. 2 - 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 hip and provide 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.

Quiz

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
house hold 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 C. Bone Strengthening
B. Aerobics D. All of the above
_________4.Are exercises in which groups of muscles work or hold against a

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force or some weight. It helps build good muscle strength when

muscles do more work, it becomes stronger.
A. Muscle Strengthening C. Bone Strengthening
B. 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 C. Bone Strengthening
B. 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
B. 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 C. Cycling
B. Riding in car D. Walking
_________9.Modified push-ups is an example of _?
A. Muscle Strengthening C. Bone Strengthening
B. Aerobics D. All of the above
_________10.Shoulder press is an example of __?
A. Muscle Strengthening C. Bone Strengthening
B. Aerobics D. All of the above

Reflection

I understand that
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_-
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References

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.20110803095517493
Factors Affecting Bone Development, Growth and Repair. Retrieved from
http://www.our-smaangels.com/crystal/web%20pages/a%20&%20p/bonefacts.htm
Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to
Build Muscles. Retrieved from https://www.verywell.com/basic-strength trainingprinciples-
3120727\
Strengthening Muscles and Bones. Retrieved from
https://www.presidentschallenge.org/motivated/strengthening.shtml
What is Aerobic Exercise? - Definition, Benefits and Examples. (2016).
Retrieved from http://study.com/academy/lesson/what-is-aerobic-exercise definitionbenefits-
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

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