Physical

Education
Lesson Objectives
01 Distinguish aerobic from muscle- and bone-
strengthening activities
Engage in moderate to vigorous physical activities (MPVAs)
02 for at least 60 minutes most days of the week in a variety of
settings in and out of school.

Demonstrate proper etiquette and safety in the use of

03 facilities and equipment.
Guess the Gibberish:
Exercise Edition
Air Rox Bick X Her Size
Aerobic Exercise
Re Sis Tense Eggs Her
Size
Resistance Exercise
High In Tense City In
Turf All Train Ink
High-Intensity Interval
Training
Mound Tin Climb
Herds
Mountain Climbers
By Sick Hull Crunch Is
Bicycle Crunches
Pile At Ease
Pilates
 Historical Connection
Larong pinoy, such as patintero, luksong
baka, and sipa, are not just sources of
entertainment but also forms of physical
activity that promote health and well-
being among Filipinos.
The revival of these games in recent
years is a testament to the enduring
value of physical activity in Filipino
culture.
 0
1
Physical Activity and
Aerobics
Learn About It!
Almost 90% of the Filipino youth lack physical
activity, and this may cause obesity and
cardiovascular diseases.
Global school-based student health survey in 2007
indicated that Filipino teenagers are among the most
sedentary in the world because they only engage in
physical activities for at least 60 minutes on an
average of one day per week.
 Activity 2:
Filipino Fitness: Aerobic Activity Pyramid
doing household
doing Pilates doing yoga weightlifting
chores

walking the dog playing hide and seek swimming cycling

shopping climbing the stairs playing tag washing the car

jogging walking to school boxing skipping rope

gardening aerobic dancing playing basketball dancing at a party

 Activity 2:
Filipino Fitness: Aerobic Activity Pyramid

cut down

Complete this Filipino

2–3 times a week
Pyramid Activity
Guide.
3-5 times a week

everyday
Focus Questions:
What is the difference between physical
activity and exercise?
How does the Filipino Pyramid Activity
Guide help us plan our exercise routine?
Why is aerobic exercise important for our
health?
Physical Activity VS. Exercise

Exercise can be defined as

Physical activity refers to the structured body movement
body movements carried out by along with conscious breathing,
the muscles that consume energy. performed regularly for physical
fitness.
Health-Related Components of Fitness
Aerobic Capacity
● This refers to the maximum amount
of oxygen consumption that occurs
during the exercises performed by
the body using a large group of
muscles.
● It is also known as cardiovascular
exercise
 Health-Related Components of Fitness
Aerobic Capacity
● Examples: brisk walking, running,
jogging, cycling, swimming
● Benefits of cardiovascular exercise:
● Maintains blood pressure
● Reduces the risk of chronic
disease
● Reduces stress
● Strengthen immune system
● Improves concentration power
 Health-Related Components of Fitness
Muscular Strength and Endurance
● Muscular strength: the maximum
amount of force a person applies against
a form of resistance in a single
movement
● Muscular endurance: the ability of the
muscles to lift weights or hold
contractions for a period of time without
getting exhausted
● Examples: weightlifting, pull-ups, push-
ups, planks
 Health-Related Components of Fitness
Muscular Strength and Endurance
● Benefit of doing strength and endurance
activities:
● Increase bone density
● Improves body shape
● Increases metabolism
● Improves balance
● Reduces the risk of injury
 Health-Related Components of Fitness
Flexibility
● This is the ability of the joints to
make pain-free movements as one
moves at one’s maximum range of
motion.
● It focuses on the muscles and bones
surrounding the joints.
● Examples: sit and reach, trunk
forward flexion, bends, yoga
 Health-Related Components of Fitness
Flexibility
● Benefits of engaging in flexibility
exercises:
● Provides a great range of motion
● Allows easier movements
● Improves flexibility
● Builds stability
● Improves balance
 Health-Related Components of Fitness
Body Composition
● This refers to the proportion of
body fat and body mass that make
up a body.
● A healthy body has less fat and
more body mass, that is, the mass
of the muscles, bones, and organs.
● Examples: waist circumference,
height, weight
 Daily Physical Activity
● The Philippine National Guidelines on
Physical Activity (PNGPA) was created
with the help of existing guidelines of
neighboring countries in order to improve
the health of the population.
● It includes different forms of physical
activities like recreational, muscle
strength, flexibility, and balance and
coordination based on the formula
frequency, intensity, time and type of
activity (FITT)
 Daily Physical Activity
● Actively perform daily tasks like
commuting and chores.
● Engage in exercise, dance, or
sports for 40 minutes.
● Perform aerobic activities or play
indigenous games for 20 minutes.
● Engage in strength training two to
three times a week.
Physical Activity VS. Exercise

Physical Activity Exercise

They are different in terms of intensity,

frequency, and duration.
Filipino Pyramid Activity Guide
 Aerobic Activity
● cardiovascular system emphasis
● The muscles can take in more oxygen.
● More blood can be ejected from the heart.
● It enhances the capillary network toward the
working muscles.
● It helps improve blood flow.
● Increase the body’s ability to transport
oxygen.
 02
Muscle and Bone Activities
for a Stronger Body
How do muscle- and bone- strengthening activity
differ from aerobic exercise?
 Different Exercise Programs
How to
Exercises Benefits Aim
Perform
by pushing or keep the nervous improve the
pulling weight or and muscle’s capacity
force, which can musculoskeletal and strength
Resistance Exercises
either be external systems healthy
or one’s own body
weight
 Kinds of Strength
Static Strength
● utilized to apply force to immovable objects
● classified as isometric activity; muscles maintain the same length
● limited muscle movement involved
● observed in activities like arm wrestling and rugby scrum

Plank Bridge Side Bridge Hundred Exercise

 Kinds of Strength
Explosive Strength
● applies force in short, rapid movements
● utilized in activities like javelin throw and high jump

Jumping Throwing Kicking

 Kinds of Strength
Dynamic Strength
● involves consistent force application over extended periods
● related to muscle endurance
● helps muscles resist fatigue under prolonged exertion
● employed in activities like press-ups and cycling

Reverse Lunge Knee Blocks

Basic Squat
Elbow to Instep (Kneeling)
Different Exercise Programs
How to
Exercises Benefits Aim
perform
The muscle-tendon activate relaxation improve the
unit stretches as of the entire body elasticity of the
the limb makes a muscles, body
Stretching Exercises complete posture, muscle
movement. coordination,
range of motion,
and joint strength
 Major Types of Stretching
Static Stretching
● Muscles are stretched to a
certain point.
● The stretched position is
held for several seconds.
Major Types of Stretching
Ballistic Stretching
● extending or pushing the
range of motion of the
limbs
Major Types of Stretching
Dynamic Stretching
● involves slow, repeated
limb movements
● aims to enhance flexibility
and strength
Example of Stretching Exercise
 Comparison
Muscle- and Bone- Strengthening
Aerobic Activity
Activity
It tones the muscles and boosts the
It strengthens the circulatory system.
density of the bones.
It increases the intake of oxygen for It consumes the stored energy in the
energy consumption. muscles.
It raises the heart rate for a longer
It involves intense workouts.
period of time.
 Comparison
Muscle- and Bone- Strengthening
Aerobic Activity
Activity
It is also known as cardiovascular It is also known as weight or
exercise. resistance training.
It includes activities like brisk
It involves weightlifting, pull-ups,
walking, running, dancing, jogging,
push-ups, planks, stretching, etc.
cycling, swimming, and so on.
What is the difference
between physical
activity and exercise?
Identify into which component of fitness does the
following exercise/scenario fall?
Waist circumference Cycling
Brisk walking Bends
Weightlifting Weight
Sit and reach Yoga
Truck forward flexion Push-ups
Height Jogging
Pull-ups Swimming
Running Planks
Thank you!