HEALTH OPTIMIZING PHYSICAL

EDUCATION -I

AEROBIC, MUSCLE
STRENGTHENING, AND
BONE STRENGTHENING
ACTIVITIES
HOPE -1/ WEEK 1
 PRAYER
• Dear Lord and Father of all,
• Thank you for today. Thank you for ways in which you provide for
us all. For Your protection and love we thank you. Help us to focus
our hearts and minds now on what we are about to learn. Inspire
us by Your Holy Spirit as we listen and write. Guide us by your
eternal light as we discover more about the world around us. We
ask all this in the name of Jesus. Amen.
 PHYSICAL ACTIVITY
• WHO (World Health Organization) 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 pursuits.
 AEROBIC ACTIVITIES
Are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate.
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.
 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.
• 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.
 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.
• 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.
 EXERCISE ROUTINE
• 1. Before starting the activity, remind the students for etiquette and
safety reminders at home/ school.
• 2. Perform the following exercise and analyze what kind of
exercise if it is aerobic, bone or muscle strengthening in
preparation for the evaluation of the activity.
• Do the warm-up first, then work-out proper, and lastly the cool-
down.After your home work out . Answer the following
• 1. Differentiate aerobic, muscle strengthening, and bone
strengthening activities.
• 2. How do these activities contribute to your overall health? Cite at
least 5 benefits.
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
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/backwards 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 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
 ACTIVITY : ZUMBA TIME

• CREATE A 3 TO 5 MINS. VIDEO OF AEROBIC

DANCE STEPS SHOWING Aerobic, Muscle
Strengthening, and Bone Strengthening
Activities.
• Criteria in ZUMBA Dance Performance
• A. Content - 40%
• 1. Basic Zumba steps combinations were applied (Aerobic, Bone Strengthening Muscle
Strengthening THEME/ CONCEPT)
• 2. Uniqueness or originality of presentation
• 3. Continuity of music and dance movements and/or combinations to either interpret dance theme
and music, or to demonstrate dance control.
• B. Mastery & timing - 30%
• 1. Basic pattern, rhythm, timing, and initial phrasing between partners and to the selected music.
• 2. Proper performance
• 3. Alignment, framework, and proper presentation.
• C. Choreography and Style - 30%
• 1. Artistic interpretation and choreography projected
• 2. Attentiveness, enthusiasm, enjoyment of the song and dance, and general good partnership as
• GOODLUCK AND THANK YOU FOR
LISTENING! ☺