PHYSICAL EDUCATION AND HEALTH

Health - Optimizing P.E. 1

(Aerobic, Muscle and Bone
Strengthening Activities)
 Learning Objectives:

At the end of the lesson, the learner is expected to:

1. Distinguish aerobics from muscle-and bone-strengthening

activities.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/r maintain health-
related fitness (HRF)
3. Define energy system and explain how to optimize the
energy system for safe and improve performance.

In doing this module, please fol-

low these reminders…
1. Take the pretest before
working or answering the
module.
2. Perform the activities as
suggested.
3. Answer all the exercises.
4. Check your answers against
the Key to Correction.
5. Take the Post Test.

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Direction: Select the option that best completes the statement and
write its corresponding letter on the blank before the
number.

_____ 1. This activity promotes a healthy lifestyle as it improves our

health and helps lower risks to illness like cancer,
hypertension, cardiovascular disease, and diabetes.
a. Physical activities c. Muscle Strengthening activities
b. Aerobic activities d. Bone Strengthening activities

_____ 2. Also known as cardio or endurance activity.

a. Physical activities c. Muscle Strengthening activities
b. Aerobic activities d. Bone Strengthening activities

_____ 3. This activity do not only focus on bone health, it also

focuses on improving muscle strength, coordination, and
balance.
a. Physical activities c. Muscle Strengthening activities
b. Aerobic activities d. Bone Strengthening activities

_____ 4. Are exercises in which group of muscles work or hold

against a force or some weight.
a. Physical activities c. Muscle Strengthening activities
b. Aerobic activities d. Bone Strengthening activities

_____ 5. Refers to number of times a physical activity is done in

each week.
a. Frequency c. Type
b. Intensity d. Time

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_____ 6. Is determined by following the principle of progression and
specificity.
a. Frequency c. Type
b. Intensity d. Time

_____ 7. Is duration or the length of session of a physical activity.

a. Frequency c. Type
b. Intensity d. Time

_____ 8. This is the rate which the activity is performed and also
referred to as the magnitude of the effort required to perform
an activity or exercises.
a. Frequency c. Type
b. Intensity d. Time

_____ 9. This are the consequences of physical inactivity in

teenagers EXCEPT.
a. Produces less oxygen c. can cause constipation
b. Can strengthen bones d. Lack of nutrients in the skin

_____ 10. Is a term used to identify people who do not get the
recommended level of regular physical activity.
a. Physical Inactivity c. High Cholesterol
b. High Blood Pressure d. Alcohol use

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Give your insights about the following.

1. Did you experience being late?

2. What did you do to reach your destination the soonest
possible time when your almost late?

Read the situation below and give your insight on the following
questions.
1. Why did Arnold have such a hard time running to school?
2. Why was he out of breath by the time he arrived at his
destination?
3. How different would things be if he had been walking to class
everyday instead of riding the tricycle?
4. How do you think can Arnold get back into shape?

READ ME...
“As usual, I was running late for my 8 o’clock class.
Typically, I do not wait in line to ride a tricycle going to
school, but that time, there was a long line of passengers, so
I decided to run to school which is about 2 km away. By the
time I get there, I could hardly breathe! I couldn’t believe how
out of shape I was, especially since I was part of the athletics
team when I was in Grade 9. I haven’t run for a year but I
never thought running 2 km would be that hard. That
experience made me think about getting back into shape. It’s
not that I want to become a competitive runner again, but I
certainly want to feel better the next time I have to run when
I’m late for class.

-Arnold, Grade 11 student

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 As such person who knows about physical fitness has an
advantage over the others. More so, a person who makes a
concerted effort to adopt an active lifestyle will likely be more
productive, with a quality of life that is better than those who are
physically inactive.

This translates
to approx. 3.2
million people
deaths annually.

Source: WHO, 2008

Consequences of Physical Inactivity in Teenagers

Source: Taken from IFPMA International Federation of Pharmaceutical Manufacturers

and Associations's photostream (https://www.flickr.com/photos/ifpma/14317333088)

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 DISCUSSION
AEROBIC, MUSCLE STRENGTHENING
AND BONE STRENGTHENING PHYSICAL ACTIVITIES

According to the United States Development of Health and

Human Services, there are 3 main types of physical activity: aerobic,
muscle strengthening and bone strengthening activities.

AEROBIC ACTIVITIES

Also known as cardio or endurance activity. When

engage to this type of exercise, the large muscles of your
body – in your arms and legs, for instance – move in a
rhythmic manner for a sustained period of time. You will also
notice an increase in your breathing and heart rate.
Example: hiking, brisk walking, running, biking, swimming,
basketball, badminton and tennis.

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Guidelines for Aerobic Exercise

FREQUENCY
Always consider the number of aerobic exercise sessions per
week. When doing cardio exercises, especially to lose weight,
frequency is an important factor to make it more effective. Start
cardio exercises for at least 3 days a week for the first few
weeks, with not more than 2 days rest between sessions. After-
wards, we can gradually increase the frequency of exercise to 5
days a week.

INTENSITY
To be effective, aerobic exercises should be done in moderate
intensity, that is, our heart rate should be 60% to 80% of our
maximum heart rate. First, determine the target heart rate by
getting the maximum heart rate and the recommended heart
rate range. This will then how hard we should exercise during
our training.

TIME
It is how long each session lasts and what time of day you
exercise, and type, which is what activities you do.

TYPE
Running, jogging, sprinting, swimming, and playing contact
sports such as basketball are some activities that we can do to
improve our heart rate. It is also important to try different
exercises and activities to avoid boredom.

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MUSCLE STRENGTHENING ACTIVITIES

Collectively called resistance training. These activities

are primarily used to improve muscular strength and
muscular power. Such activities make the muscles of the
body work against an applied force or weight; hence, the
muscles do more work than usual. Example: climb trees, tug-
of-war, free weights, weight machines, and machine bands.

BONE STRENGTHENING ACTIVITIES

Also referred as weight-bearing or weight loading

activity. It produces force on the bones that promotes bone
growth and strength. Bone-strengthening activities can also
be aerobic and muscle-strengthening in nature as they often
involve a person’s feet impacting of the ground which
produces a force that pushes the feet, legs, and even arms to
support one’s body weight.
Example: jumping jacks, hopping, skipping, running, brisk
walking and weight lifting.

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Aerobic Activities Muscle Bone Strengthening
Strengthening Activities

During aerobic Muscle contraction Bone growth is

activity, oxygen is occurs during a stimulated by
delivered to the muscle strengthening physical stress. As
muscles in our body activity. The repetitive skeletal muscles
allowing us to sustain contractions during contract, they pull
the physical activity exercise cause their attachment on
for few minutes. damage to muscle bones causing
fibers. However, physical stress. This
these muscle fibers consequently
are ready to be stimulates bone
repaired once they tissue, making it
get damaged. The stronger and thicker.
repair of muscle Such bone
fibers happens after strengthening
exercise while activities can
muscles are at rest. increase bone
There will be new density throughout
muscle fibers our skeletal system.
produced to replace
and repair those
fibers that were
damaged. The
muscles in the body
then start to grow
larger and stronger.

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 ACTIVITY 1: Question Time!
Directions: Answer the following questions below.

1. Differentiate aerobic, muscle strengthening and bone

strengthening activities?

2. How do these activities contribute to your overall health? Cite

at least 5 benefits.

3. Explain the importance of Frequency, Intensity, Time, and

Type (FITT) in doing exercise?

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 ACTIVITY 2: Let Me Think
Directions: On your learning log (or a piece of paper), make
a log of 5 physical activities that you normally do in a week.
Distinguish each physical activity by type and domain. Then
in your own words, explain why you classified each physical
activity as such.

Physical
Duration
Activity Type of PA PA Domain Reason/s
of PA
(PA)
1. Brisk Aerobic, Transportation Increase 15 min per
walking bone heart rate day
strengthening and helps
bone

2.

3.

4.

5.

6.

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 ACTIVITY 3: Let Me Think
Directions: Complete the table below by listing all physical
activities you have engaged in before and activities you are
engaged in at present.

When I was a kid, I used to... Now I’m a young adult, I do...
Direction: Select the option that best completes the statement and
write its corresponding letter on the blank before the number.

_____ 1. It is any movement made by the muscles of the body that

requires exertion of energy such as running, swimming, and
dancing.
a. Aerobic activities c. Muscle Strengthening activities
b. Physical activities d. Bone Strengthening activities

_____ 2. These activities increases our heart and breathing rate, also
called “cardio exercises”.
a. Aerobic activities c. Muscle Strengthening activities
b. Physical activities d. Bone Strengthening activities

_____ 3. Also referred as weight-bearing or weight loading activity.

a. Physical activities c. Bone Strengthening activities
b. Aerobic activities d. Muscle Strengthening activities

_____ 4. Collectively called resistance training. Such activities make

the muscles of the body work against an applied force or
weight.
a. Physical activities c. Bone Strengthening activities
b. Aerobic activities d. Muscle Strengthening activities

_____ 5. This is important when doing cardio exercises, especially

when loosing weight.
a. Time c. Type
b. Intensity d. Frequency

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_____ 6. Selecting the activities like running, jogging, sprinting,
swimming, and playing contact sports such as basketball are
some examples of the activities that we need to consider for
our guide in aerobic activities.
a. Frequency c. Intensity
b. Type d. Time

_____ 7. It is a guide on how long the duration you spent in doing

aerobic activities.
a. Time c. Type
b. Intensity d. Frequency

_____ 8. To be effective, aerobic exercise should be done in

moderate rate.
a. Frequency c. Type
b. Time d. Intensity

_____ 9. Physical inactivity can cause?

a. Produces more oxygen c. can cause constipation
b. Can strengthen bones d. more nutrients in the skin

_____ 10. Defined as achieving less than 30 minutes of moderate

intensity physical activity per week.
a. Aerobic Lactic c. Aerobic system
b. Anaerobic glycolysis d. Physical Inactivity

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PRE—TEST

1. A 6. C
2. B 7. D
3. D 8. B
4. C 9. B
5. A 10. A

POST—TEST

1. B 6. B
2. A 7. A
3. C 8. D
4. D 9. C
5. D 10. D

PRACTICE TIME

Answers may vary.

Great

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Callo, L. F., Dajime, P. F., 2016. Physical Education and Health
(Volume 1). First Edition, Rex Book Store, Inc., Sampaloc,
Manila.

Cawan, Kriza Gia R., 2016. Physical Education and Health. Diwa
Learning System, Makati City.

Department of Education: 2012. K to 12 Curriculum Guide: Health

Education. Pasig City.

Gialogo, R. C., et.al., 2016. Fit for Life. Phoenix Publishing House,
Inc. Quezon City.

Urbiztondo, S. M., et.al., 2016. Health-Optimizing Physical

Education 1 : Fitness, Vibal Group, Inc, Quezon City

https://www.google.com/search?
q=bone+strengthening+activities&oq=bone+&aqs=chrome.0.6
9i59j69i57j0l6.3176j0j8&sourceid=chrome&ie=UTF-8

https://www.flickr.com/photos/ifpma/14317333088

PREPARED BY:

MARISSA P. FABIA
Teacher II
Dagupan City National High School

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