Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

IN
11
H.O.P.E.1
LESSON TITLE:

AEROBIC AND MUSCLE- AND BONE

STRENGTHENING ACTIVITIES

MOST ESSENTIAL LEARNING COMPETENCY:

 Distinguishes aerobic from muscle-and bone

strengthening activities. (PEH11FH-Ia-1)

Writer: CHARLEY R. BARCELONA

School: SANTIAGO NATIONAL HIGH SCHOOL
District: SANTIAGO

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 1
INTODUCTORY LESSON

Good day Seniors! It is nice to be with you today. Since we are now in the “new
normal” it is very important for you to study your lessons in or out of the school. Self-
paced learning through this Self-Learning Kit is needed as a supplementary activity
and tool to increase your knowledge towards the different lesson to be undertaken in
the subject, Health Optimizing Physical Education I. In this SLK, you will be able to
distinguish the difference between aerobic and muscle-and bone strengthening
activities.

Read and understand this SLK. Answer all the given activities and assessments in
order to measure your understanding in your lesson. The answer keys are at the
back but be honest in answering your assessments and activities first before
checking at the answer keys. After you completed all your activities, submit this SLK
to your subject teacher for checking. Remember to read the instruction before doing
each activity and assessment as part of the module. Use letter size (8.5”x11.0”) bond
paper in answering your activities and assessments. Please DO NOT WRITE
anything on this SLK.

Dear Seniors, good luck and happy learning!

At the end of the lesson, you are expected to:

1. Understand the benefits of aerobic, muscle strengthening,

and bone strengthening activities.
2. Explain how aerobic, muscle strengthening, and bone
strengthening activities work.
3. Create a day-to-day routine or activities to improve one’s
health.

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 ACTIVITY: Let Me Think!

Direction: Prepare a short bond paper and try to draw a table with two columns like
the one below. List down the most frequent activities you did in the past and the
ones you do in the present. Write as many as you can. After you fill up the table,
answer the different processing questions, use the same paper.

When I was a kid, I used to… Now I’m young adult, I do…
1. Play “Tumbang Preso” 1. Jog 30 minutes in the afternoon
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.

Processing Questions:
1. What were the physical activities in your childhood that you still do today? Do
you spend more time now in doing these activities as compared before? Cite
an example.
2. Do you know the benefits of the physical activities that you do? Can you cite
some of these benefits?

PHYSICAL ACTIVITY

A Physical Activity is any movement

made by the muscles of the body that
requires exertion of energy such as
running, swimming, dancing, etc.
Exercising is considered physical activity
but more structured and planned. Regular
physical activity promotes a healthy
lifestyle as it improves our health and helps
lower risks of illnesses. It is necessary for
us to engage in physical activities to
enhance our level of fitness.

Many of us exercise and do physical activities at home, in school, and at the gym.
Some of these include aerobic, muscle strengthening, and bone strengthening
activities, all of which are good for body composition. It is important to know the

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nature of these physical activities for a better understanding of what it does to our
body.

AEROBIC ACTIVITIES

Aerobic activities are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. They 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. They
also help lower risks of 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
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

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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.

Each strengthening activity mentioned works differently from the other as each focus
on different target areas in the body. But each contributes to the ultimate goal of
being fit. Being fit is important and requires a proper plan and much effort and
discipline. If we want to live healthy, we need to optimize our daily physical activities
to achieve our desired level of fitness.

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The following are set of activities that you need to accomplish.

Follow the instructions correctly to avoid mistakes. Use 1 whole
 ACTIVITY NO. 1

LET’S CLASSIFY!
Direction: There is a checklist below, use another sheet of paper, copy it and classify
whether the given word is physical activity or an exercise by checking its
corresponding box.
ACTION Physical Activity Exercise
1. Fetching Water
2. Jumping Jack
3. Climbing on stairs
4. Brisk walking
5. Swimming
6. Scrubbing the floor
7. Washing the clothes
8. Doing push ups
9. Watering the plants
10. Jogging

ACTIVITY NO. 2
TRUTH OR A LIE?
Direction: There are statements below about Muscle Strengthening Activities, write
whether it is a TRUTH or a LIE. Use another sheet of paper.

____________1. During muscle strengthening activity, muscle contraction occurs.

____________2. Dynamic warm-up is not necessary before performing a muscle
strengthening activities.
____________3. A short-high intensity exercises must be done every day.
____________4. One to two days of rest lets our muscles rest and recover.
____________5. The repetitive contraction of muscles does not damage muscle
fibers.

ACTIVITY NO. 3
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Multiple Choices
Direction: Read and analyze the items below, choose the correct answer in the given
question. Use another sheet of paper in answering this assessment.

1. What is a movement made by the muscles of the body that requires exertion of
energy?
a. Exercise b. Physical Activity
c. Aerobic d. Muscle Strengthening Activity

2. What is being considered as a physical activity but more structured and planned?
a. Aerobic b. Bone Strengthening Activity
c. Exercise d. Muscle Strengthening Activity

3. What type of exercise that is also called “cardio” exercise?

a. Exercise b. Physical Activity
c. Aerobic d. Muscle Strengthening Activity

4. When you do an aerobic exercise you will feel the following, EXCEPT?
a. Sweat profusely b. Can talk normally
c. Breathe harder than usual d. Heart pump more vigorously

5. What is NOT a type of an aerobic exercise?

a. Push-up b. Dancing
c. Brisk Walking d. Swimming

6. What is an exercise in which groups of muscles work or hold against a force or

some weight?
a. Exercise b. Physical Activity
c. Aerobic d. Muscle Strengthening Activity

7. What is the process of stimulation and repair of muscle tissues?

a. Muscle Hypertrophy b. Bone Hypertrophy
c. Bone Hypotrophy d. Muscle Hypotrophy

8. What is NOT a type of Muscle Strengthening Activities?

a. Sit-Ups b. Lifting weights
c. Curl-ups d. Jumping Jack

9. What particular activity which consequently stimulates bone tissue, making it

stronger and thicker?
a. Aerobic b. Bone Strengthening Activity
c. Exercise d. Muscle Strengthening Activity

10. What is the process stimulation and repair of bone tissues?

a. Muscle Hypertrophy b. Bone Hypertrophy
c. Bone Hypotrophy d. Muscle Hypotrophy

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 Direction: Fill-up what you have learned in this lesson. Write your answers in a 1
whole sheet of paper.
Aerobic Activities Muscle Strengthening Bone Strengthening
Activities Activities

OUTPUT MAKING: MY DAY-TO-DAY ROUTINES

Direction: Make a to-do-list of your physical activities or exercise indicating the time
that you will be doing it. Be sure that you will do it every day, make an everyday
journal about the things you do in order to achieve you listed day-to-day routines.
Accomplish it until the end of this semester in order to achieve and maintain a
healthy body.

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.20110803095517493
Glass, S., Hatzel, B. and Albrecht R. 2 Ways Bone Modeling Occurs Throughout Life:
Hypertrophy and Atrophy.http://www.dummies.com/how-to/content/2-ways-bone-
modeling-occurs-throughout-lifehypert.html
http://www.medicinenet.com/aerobic_exercise/article.htm
Quinn, Elizabeth. (2016. May 9). What is the Definition of Muscle Hypertrophy? .
Retrieved from https://www.verywell.com/muscle-hypertrophy-definition-3120349
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-definition-benefits-
examples.html
“What is Physical Activity?” as retrieved from https://www.nhlbi.nih.gov/health/health-
topics/topics/phys

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REVIEW/MOTIVATION
* Answers may vary from each learner.

ACTIVITY 1

ACTION Physical Activity Exercise

1. Fetching Water /
2. Jumping Jack /
3. Climbing on stairs /
4. Brisk walking /
5. Swimming /
6. Scrubbing the floor /
7. Washing the clothes /
8. Doing push ups /
9. Watering the plants /
10. Jogging /

ACTIVITY 2

TRUTH 1. During muscle strengthening activity, muscle contraction occurs.

LIE _2. Dynamic warm-up is not necessary before performing a muscle strengthening
activities.
LIE _ 3. A short-high intensity exercises must be done every day.
TRUTH 4. One to two days of rest lets our muscles rest and recover.
LIE _ 5. The repetitive contraction of muscles does not damage muscle fibers.

ACTIVITY 3

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

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