Grade 11 learning module on aerobic fitness and muscle-bone conditioning

. PHYSICAL EDUCATION GRADE 11 “Aerobic Activities” (1st Quarter)

1 AEROBICS ACTIVITIES I: DEFINING LEARNING OUTCOMES OBJECTIVES: At the end of the
chapter, you are able to: 1. Identify the benefits and advantages of selected aerobic exercises. 2.
Discuss the importance of aerobics activities in promoting fitness and health. 3. Design personal
aerobic workouts. II: PRE – ASSESSMENT PAR-Q (Physical Activity Readiness Questionnaire)
Assess readiness for participation in physical activities by taking the Physical Activity Readiness
Questionnaire (PAR-Q). Let learners copy the template below and accomplish it in their activity
notebook: QUESTIONS YES NO 1. Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest
when you do physical activity? 3. In the past month, have you had chest pain when you were not
doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose
consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in
your physical activity? 6. Is your doctor currently prescribing drugs (for example, water pills) for your
blood pressure or heart condition? 7. Do you know of any other reason why you should not do
physical activity? If you answered yes: If you answered yes to one or more questions, are older than
age 40 and have been inactive or are concerned about your health, consult a physician before taking
a fitness test or substantially increasing your physical activity. You should ask for a medical
clearance along with information about specificexercise limitations you may have. In most cases,
you will still be able to do any type of activity you want as long as you adhere to some guidelines.
1. 3. 2 If you answered no: If you answered no to all the PAR-Q questions, you can be
reasonably sure that you can exercise safely and have a low risk of having any medical
complications from exercise. It is still important to start slowing and increase gradually. It
may also be helpful to have a fitness assessment with a personal trainer or coach in order to
determine where to begin. When to delay the start of an exercise program:  If you are not
feeling well because of a temporary illness, such as a cold or a fever, wait until you feel
better to begin exercising.  If you are or may be pregnant, talk with your doctor before you
start becoming more active. Keep in mind, that if your health changes, so that you then
answer "YES" to any of the above questions, tell your fitness or health professional, and ask
whether you should change your physical activity plan. III: WARM – UP EXERCISES (Pre-
Assessment) A: Warm-up Exercises The activity will introduce several warm-up exercises to
be performed prior the physical activity. But before proceeding to the activity, you must
obtain first your PMHR (Personal Maximal Heart Rate) and THR (Target Heart Rate). Here’s
how to compute for the THR (Target Heart Rate) at moderate and at vigorous intensity of
physical activity: Moderate (40-55%):220- age = ________ Personal Maximal Heart Rate
MHR x 0.4 = _________ bpm MHR x 0.55 = _________ bpm Vigorous (60-85%): MHR x 0.6
= ________ bpm MHR x 0.85 = _________ bpm REMEMBER: Keep track of your fitness
level by having a record of your heart rate before and after a physical activity. This is one of
the most efficient ways to assess fitness, and that is through monitoring your heart rate.
2. 4. 3 B: Fitness Assessment Name: Age: Sex: THR: ______________(Moderate Activity)
THR: __________________ (Vigorous Activity) Weight: Height: Classification: Physical
Fitness Components and Tests Score 1. ________________ (lower back and hamstring
flexibility) _______ inches 2. ________________ (shoulder and upper flexibility) _______
inches 3. ________________ (Upper body strength) _______ 4. ________________
(Abdominal Strength) _______ 5. Shuttle Run _______________ _______ seconds 6. 50m
Sprint _______________ _______ seconds 7. Body Composition (weight/height2) _______
(kg/m2) 8. _______________ 3- minute step test _______ (bpm) * Refer to the table that the
teacher will present for the interpretation of your score. Processing questions: 1. What did
the result of the fitness test reveal about your present fitness level? 2. Which test did you
score satisfactory? Poorly? What should you do about it? 3. How important is tasking your
THR when participating in a certain physical activity? STATIC STRETCHING EXERCISES
DYNAMIC STRETCHING EXERCISES Neck stretches Jogging Shoulder curls High knees
Arm stretches Butt kicks Trunk stretches Side shuffles Toe touch Back pedals Lunges
Cariocas Squat Jumping jacks
3. 5. 4 PART 1: WHAT TO KNOW INTRODUCTION - DEFINITION, BENEFITS AND
EXAMPLES Picture yourself working out. Are you lifting heavy weights? Stretching your
muscles? Or maybeyou're performinganactivitythat causes you to sweatandbreathehard that
makes your blood pump through your veins as it carries oxygen to your muscles to keep you
going. If you're performing this last activity, then you're engaging in aerobic exercise. The
word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic activity
trains the heart, lungs and cardiovascular system to process and deliveroxygenmorequickly
andefficientlytoevery partof the body.Both the term and the specific exercise method were
developed by a physician, called Dr. Kenneth H. Cooper, San Antonio air force hospital in
Texas. His book, “Aerobics”, was publishedin 1968. Afterthe publishing of Cooper's book, the
fitness instructor Jackie Sorenson developeda seriesof danceroutines known as the
aerobicdance to improve the cardiovascular fitness. Aerobic exercise is any physical activity
that makes you sweat, causes you to breathe harder, and gets your heart beating faster than
at rest. It strengthens your heart and lungs and trains your cardiovascular system to manage
and deliver oxygen more quickly and efficiently throughout your body. Aerobic exercise uses
your large muscle groups, is rhythmic in nature, and can be maintained continuously for at
least 10 minutes.
4. 6. 5 Before going into the benefits of aerobic exercise, let's break down some key terms we
just mentioned. Cardiovascular system is made up of your heart and blood vessels e.g.,
arteries, veins, and capillaries that transports blood throughout the body. Aerobic refers to
how your body uses oxygen to sufficiently meet energy demands during exercise.
BENEFITS OF AEROBIC EXERCISE In addition to strengthening your heart and
cardiovascular system, participation in regular aerobic exercise has many health benefits.
Aerobic exercise:  Improves your circulation and helps your body use oxygen better 
Increases energy  Increases endurance, which means you can work out longer without
getting tired  Helps reduce the risk of developing heart disease  Helps reduce the risk of
developing diabetes  Helps reduce body fat  Helps you reach and maintain a healthy
weight  Helps reduce stress, tension, anxiety, and depression  Improves sleep
EQUIPMENT Aerobic equipment can comprehend floor mats, dumbbells, balls, steps, ropes,
bicycles, trampolines. READINGS:
5. 7. 6 Nutrition and Weight When you consume basically the same number of calories as you
expend, your body weight remains relatively stable. If you want to gain weight, you must
manipulate this balance between calories consumed and calories expended. Gaining Weight
Some people have difficulty in gaining weight. This can be a result of a higher-than-normal
basal metabolic rate or higher physical activity level. When weight gain is a goal, the focus is
on gaining muscle and not fat weight. To do this in a healthy way, you should consume more
frequent meals with healthy snacks. For example, in addition to three main meals, consume
three snacks per day. Consuming about 300 to 500 calories per day more would result in
about a 1 pound (0.45 kg) per week weight gain. Healthy snacks include yogurt, peanut
butter and jelly sandwiches, cereal with milk, fruit smoothies and turkey sandwiches. It is also
important to continue to exercise to ensure that the weight gain is mostly muscle. In
particular, resistance training will be an important factor for building muscle. Although it will
take some time, the slower the weight gain, the more likely it will be to be muscle gain not fat
or water gain. Losing weight Weight loss is a more common goal than weight gain. Losing
weight involves a negative energy balance. This can be achieved by increasing exercise and
decreasing caloric intake. GUIDELINES FOR AEROBIC EXERCISE Frequency 
Alwaysconsiderthe numberof aerobicexercisesessionsperweek.When doing cardio exercise,
especially to lose weight, frequency is an important factor to make it more effective. Start
cardio exercise for 3 days a week for the first few weeks, with not more than 2 days rest
between sessions. Afterwards, we can gradually increase the frequency of exercise to five
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. Time  More
time spent during aerobic exercises means more calories burned and an increase in
endurance. We can at least do 20 minutes per session at first, then gradually increase it to
60 minutes. 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 exercise and activities to void boredom. PHASES OF AEROBIC EXERCISES
a) Limbering Exercises – stretching movements are performed to develop flexibility of the
body b) Warm-Up Exercises – prepare the different parts of the body for morecomplicated
movements
6. 8. 7 c) Aerobics Dancing Routine – the aerobic proper, a continuous movement that will last
for about 30 minutes, which will strengthen the heart and blood vessels d) Cool Down – it is
the last phase of the workout wherein slow movement exercises are performed within 5
minutes to relax the tired muscles gradually LOW IMPACT AEROBIC EXERCISE  Walking
 Stationary bicycling  Step touch – step touch, close  Lunge – place right foot forward,
bend right knee  Grapevine – side, back, side, close HIGH IMPACT AEROBICS  Running
 Jumping  Treadmill  Jogging EXAMPLES OF AEROBIC ACTIVITIES A. AEROBIC
DANCE Each of the variety of aerobic activities to choose from has its individual
characteristics. The interesting side of this aerobic activities when movement is combined
with music and dance routine. BENEFITS: 1. Improve the condition of the respiratory and
circulatory system. 2. Improve strong joints, firmer muscles, postural alignment, a decrease
in body fat and better digestion. 3. Improve physical health and appearance, self-esteem and
self-confidence. 4. Impacts the body system in ways that alleviate depression. 5. Develop
coordination, balance and memory.
7. 9. 8 HISTORY: Aerobic dancing has been a popular leisureactivityin America when Dr.
Kenneth Cooper published “Aerobics” in 1968. It was fun movingtomusic with partner or
group of people. Aerobic dancing has evolved generations after generations, today,
aerobicdancing has a blend of hip hop steps, new steps, cardio funk, and other steps that
the generation has become fond of. BASIC AEROBIC DANCE STEPS BASIC AEROBIC
STEPS/AEROBIC MOVEMENTS/DANCE MOVEMENTS These are some suggested
aerobic and dance movements that can be used in any combination. Be creative and invent
you own combination and sequences. Arm movements add style, interest, variety and
artistry. They can range from the basic to the very intricate. Note: A Basic Step Sequence
and a Dance Segment are special Composition Requirements (CRs). SEVEN BASIC STEPS
DANCE MOVEMENTS AEROBIC MOVEMENTS Jumping Jacks – cross/air/heel
Mamba/samba Hamstring curls Knee Lifts – front/side Pas chassee Heel flex/digs Kicks –
front/side/back/diagonal Pas de bouree Step touch, taps – side /front/back Lunges –
front/side/back Ball change V step, step together step March-High or Low Impact Step ball
change Jog - High or Low Impact Grapevine Skip - High or Low Impact Jazz box/square
Pivot turn Lindy Charleston Chainee turns Hip hop steps
8. 10. 9 B. ZUMBA Zumba fitness described this program as “an exhilarating, effective, easy to
follow, Latin-inspiredcalories-burningdancefitness-party” “McManama,2014).Zumba isnow
the language of people who love to dance for a cardiovascular workout. HISTORY Albert
Perez, an aerobics instructor in Cali, Columbia, pioneered the fitness dance Zumba. He
accidentally created the dance-fitness craze when he forgot the aerobic music for his class
and quickly improvised some of the available music from his collection; salsa and meringue.
He never thought that his mistake will create a significant impact on students and to the
people influenced by his music and moves. BASIC RHYTHMS (McManama 2014) 1.
Meringue – it is a faster-faced rhythm said to have originated in the Dominican Republic
which suggested ties to Santo Domingo and Haiti. The “basic march” is the most common
move. 2. Salsa – it has a faster tempo with a distinct beat. The salsa has Cuban flavor with a
blend of the Caribbean. 3. Cumbia – Colombia, South America, is cited for the rhythm:
however, it has international influences from Europe and Africa. 4. Reggaeton – the
reggaestyle is associatedwithJamaica,Panama,andPuerto Rico rhythm and beat. 5.
Flamenco – influence from Southern Spain and from other several cultures. Movements
includeupper bodymovements,clapping,finger-snapping,andsoon. 6. Samba – Brazilian
connection of hip moves dance in a festive atmosphere.
9. 11. 10 C. RUNNING Running is one of the easiest paths to fitness. It requires less time, less
equipment, less learning time, fewer expenses, and less organization. BENEFITS OF
RUNNING 1. Body Composition – running trims down unwanted fats. 2. Cardiovascular
 Fitness – effective in improving the efficiency of the circulatory system. 3. Muscle Endurance
– running develops the ability to withstand long period of physical workout. 4. Muscle
Strength – it increases muscle protein which leads to stronger muscles. D. WALKING It is
considered to be the most natural, safest, easiest, and least expensive form of aerobic
exercise. Walking is also the best activityto start a conditioningprogramfor the
cardiorespiratory system. E. HIKING Hiking is the perfect past time activity, and a habit as
well. This activity offers close to nature experiences blended with health benefits. Exposure
to beautiful sceneries kills stress and tension. The intensity of hiking in going up uneven
terrains for 8 hours can burn many calories compared to walking or even jogging.
10. 12. 11 F. JOGGING Jogging is one of the most accessible forms of aerobic exercise. One
can jog anywhere he likes, open grounds are availableeverywhere.Joggingneedsproper
gadgets especially a pair of shoes to avoid further injury and uncomfortably. G. SWIMMING
Swimming is another excellent option for aerobic exercise. Swimming uses most of the major
muscle groups in the body. Not only that, swimming improves good training stimulus of the
heart and lungs, and good alternative activity for jogging or walking. H. CYCLING Cycling is
fun and interesting. Most people learn and started cycling during their younger years. It
develops the cardiorespiratory system, as well as muscular strength and endurance in the
lower extremities. Cycling is often done on highways. I. ROPE SKIPPING Rope skipping at
first is boring and discouraging to perform because it looks so complicated and tiring.
However, rope skipping has the most contribution to health
alongsidewith;cardiorespiratoryfitness,increase
reactiontime,coordination,agility,muscularstrength in the lower extremities, and dynamic
balance. J. STAIR CLIMBING Stairs climbing has the less chance of injury, relatively safe
because the feet never leave the climbing surface; it is a low impact activity. The intensity of
exercise is controlled easily; the individual can regulate his pacing through his need. K. TAE
BO It is a form of high impact aerobics that combines the moves of Tae Kwon Do, Karate,
boxing, ballet and Hiphopdancing.
11. 13. 12 TAE BO stands for Total Awareness Excellence Body Obedience. It was developed
by Billy Blanks in the late 1980’s. Blank discovered the benefits of combining his tae kwon do
and boxing training to form an intense workout. L. RACQUET SPORTS The likesof
badminton,tennis, squash, are examples of racquet sports perfect for aerobic fitness. The
health benefits of these sports are determined by the skill of the players, the intensity of the
game, and the time spent for playing the games. Frequent pauses during play do not
stimulate cardiorespiratory development. PART II: WHAT TO PROCESS TIPS TO
ENHANCE AEROBIC WORKOUT Hoeger and Hoeger (2007) preserved a typical
aerobicworkout which is divided into 3 phases: warm-up, actual, and cool-down phases. 1. A
5 – 10 minute warm up phase during which the heart rate is increased gradually to the target
zone. 2. The actual aerobic workout, during which the heart rate is maintained in the target
zone for 20 to 60 minutes. 3. A 10-minute aerobic cool down, when the heart rate is lowered
gradually toward the resting level. Guide in Conducting an Aerobic Exercise Warm-Up
aerobic exercises (5 to 10 minutes) • walking or marching in place, • stepping from side to
side, • moving the arms at waist level or higher, • A gentle stretch of each of the major
muscle groups. Cardiovascular aerobic exercises (15 to 25 minutes) • back and forth
movements, • leaping and hopping, • Dance moves. Cool-Down aerobic exercises (10 to 15
minutes) • gentle motions of the warm-up phase, • Stretching.
12. 14. 13 EXAMPLE: Do the following exercises. Follow the instructions.
13. 15. 14 PART III: WHAT TO REFLECT AND UNDERSTAND Activity 1: Aerobic Activity is a
Good Thing! In this part, you will illustrate their ideas in a creative and comprehensible way.
Objective: participating in different aerobics activities in sustaining one’s fitness You will
need: For Graphic Organizer: For Powerpoint/Multimedia Presentation: s and satisfaction of
officiating -Visual Set Here’s how: Do the following activities: 1. Read the articles on Aerobic
exercise as breast cancer prevention: Evidence mounts
14. 16. 15 Aerobic exercise as breast cancer prevention: Evidence mounts May 07, 2013| by
Melissa Healy There's a fair amount of circumstantial evidence that regular exercise reduces
a woman's risk of developing breast cancer. But contradictory findings, and lingering
 questions as to how physical activity would work to ward off breast cancer,have clouded the
picture, apparently leaving some women on the couch, waiting for that scientific fog to lift.
C'mon ladies, get up and take the girls to the gym. A new study shows that without making
any other changes in their lifestyles, young women who got an average of 30 minutes of
moderate-to- vigorous aerobic exercise five days a week showed significantly improved
estrogen metabolism after just 16 weeks. And the measure of estrogen metabolism that
changed most was the same one that past studies have shown is most associated with
breast cancer risk. A woman's risk of developing breast cancer is closely tied to her lifetime
exposure to estrogen, a hormone that rises through a woman's years of peak fertility, and
whose presence in the body can be boosted by certain medications and medical conditions,
and, researchers surmise,by excess fat deposits, sedentary behavior, or both. The current
study takes a key step in parsing out the role of exercise in moderating estrogen's effects.
Compared with similar women who made no changes in their exercise routines, the
premenopausal women (average age of 25) who achieved an average weekly tally of 127
minutes of aerobic exercise also saw significant increases in lean muscle mass, loss of fat
mass and better body composition. But the principal strength of the latest study, published
Tuesday in the journal Cancer Epidemiology, Biomarkers & Prevention, is that it uses new
techniques and measurements to provide "the most comprehensive analysis on the effects
of exercise on estrogen metabolism to date." Among exercising women, it finds an increase
in "good" estrogen metabolites, which in other studies have been closely linked to decreases
in breast cancer risk. Mindy Kurzer, a University of Minnesota professor of food science and
nutrition and lead author of the study, said there's still more work to be done to understand
the mechanisms that link aerobic exercise and breast cancer. But there's no shortage of
evidence already that it can drive down the risk of heart disease--a far more probable threat
to a woman as she ages. So why wait?
15. 17. 16 2. Groupings. 3. Plan on how you will present the benefits of aerobic activities to
fitness either through graphic organizer or any multimedia presentation. 4. Be guided with
the following questions in making creative presentation: a. What are the benefits of aerobics
activities? b. Identify specific examples of aerobics activities. c. What are the other benefits
of aerobics activities? 5. Be guided with the following criteria: SUGGESTED RUBRIC
CATEGORY Advance- 4 Proficient- 3 Approaching Proficiency - 2 Developing-1 Content -
Accuracy All content throughout the presentation is accurate. There are no factual errors.
Most of the content is accurate but there is one piece of information that might be inaccurate.
The content is generally accurate, but one piece of information is clearly flawed or
inaccurate. Content is typically confusing or contains more than one factual error. Originality
Presentation shows considerable originality and inventiveness. The content and ideas are
presented in a unique and interesting way. Presentation shows some originality and
inventiveness. The content and ideas are presented in an interesting way. Presentation
shows an attempt at originality and inventiveness on 1-2 cards. Presentation is a rehash of
other people's ideas and/or graphics and shows very little attempt at original thought.
Cooperation Group delegates tasks and shares responsibility effectively all of the time Group
delegates tasks and shares responsibility effectively most of the time. Group delegates tasks
and shares responsibility effectively some of the time. Group often is not effective in
delegating tasks and/or sharing responsibility. 6. Present your output in class and support it
with a brief explanation and be ready to answer the questions of your classmates and
teacher.
16. 18. 17 PART IV: WHAT TO TRANSFER You are tasked to create or design your own
workout plan using the given table below. DAYS WARM UP ACTUAL WORKOUT COOL
DOWN DURATION SET REPS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SATURDAY SUNDAY SUMMARY: Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2 diabetes, cancer and
cardiovascular disease. Physical activity and exercise can have immediate and long-term
health benefits. Most importantly, regular activity can improve your quality of life. A minimum
of 30 minutes a day can allow you to enjoy these benefits. Benefits of regular physical
activity If you are regularly physically active, you may:  reduce your risk of a heart attack 
 manage your weight better  have a lower blood cholesterol level  lower the risk of type 2
diabetes and some cancers  have lower blood pressure  have stronger bones, muscles
and joints and lower the risk of osteoporosis  lower your risk of falls  recover better from
period of hospitalization or bed rest  feel better – with more energy, a better mood, feel
more relaxed and sleep better A healthier state of mind A number of studies have found that
exercise helps depression. There are many views as to how exercise helps people with
depression. Exercise may block negative thoughts or distract people from daily worries.
Exercising with others provides an opportunity for increased social contact. Increased fitness
may lift your mood and improve sleep patterns. Exercise may also change levels of
chemicals in your brain, such as serotonin, endorphins and stress hormones.
17. 19. 18 Aim for at least 30 minutes a day To maintain health and reduce your risk of health
problems, health professionals and researchers recommend a minimum of 30 minutes of
moderate-intensity physical activity on most, preferably all, days. Physical Activity Guidelines
The Australian Government’s Physical Activity Guidelines state that:  Doing any physical
activity is better than doing none. If you currently do no physical activity, start by doing some,
and gradually build up to the recommended amount.  Be active on most, preferably all, days
every week.  Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity
physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical
activity, or an equivalent combination of both moderate and vigorous activities, each week. 
Do muscle strengthening activities on at least two days each week. Ways to increase activity
Increases in daily activity can come from small changes made throughout your day, such as
walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and
walking the rest of the way, or walking the children to school. See your doctor first It is a
good idea to see your doctor before starting your physical activity program if:  you are aged
over 45 years  physical activity causes pain in your chest  you often faint or have spells of
severe dizziness  moderate physical activity makes you very breathless  you are at a
higher risk of heart disease  you think you might have heart disease or you have heart
problems  you are pregnant Pre-exercise screening is used to identify people with medical
conditions that may put them at a higher risk of a experiencing a health problem during
physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise
outweigh the risks for you. Usually, the benefits will far outweigh the risks. Where to get help
 Your doctor  Registered Exercise Professional  Exercise Physiologist  Physiotherapist
18. 20. 19 ACTIVITY: LET ME THINK  Make table with two columns on a sheet of paper.  List
down the most frequent activities you do in the past and ones you do at present When I was
a kid, I used to. . . Now I’m a young adult, I do. . . 1. Play “Tumbang Preso” 1. Jog 20
minutes every morning 2. 2. 3. 3. 4. 4. 5. 5. Processing questions:  What were the physical
activities in your childhood that you still do today? Cite an example.  Do you know the
benefits of physical activities that you do? Can you cite some of these benefits? Final
Activity: Complete Me! (Aerobic Exercises) Objectives: - Identify the different kinds of
exercise that will be suited your daily routine; - Suggest ways to promote aerobic exercise; -
Create an Aerobic Exercise that could accommodate your needs. Materials/ Equipment
Needed: - Speaker - Aerobic equipment (if needed) Procedure: - Do your preliminary
activities Obtain heart rate at rest 5-10 minute warm up exercises. - Group yourself into 4.
Each group should composed of 15 members. Assign a leader for each group. - Each group
should create an aerobic exercises that will lasts for 20-30 minutes. - Your group will be
graded/ evaluated basedon the rubric below.
19. 21. 20 PERFORMANCE TASK Students will perform an aero dance including warm up and
cool down exercises. The performance will last up to 6 minutes. FAIR (1) GOOD (3)
OUTSTANDING (5) Multiplier Creativity/Music The music w as good enough to hold some
relation to theme or routines. Good choice of music in relation to routines presented. The
routine w as synchronized. Extremely outstanding choice of music for the routines presented.
Theme match the music. ____ x 3 Rhythm/Tempo The group sometimes falls off beat and
tempo or makes errors in rhythm. Tries to get back on. The group show sa good
understanding of tempo and beat, but rarely gets off beat or makes an error in rhythm. The
 group is accurate in beat, tempo, rhythms and dance sequences. ____ x 3 Length/
requirements 15 minutes long and incorporates most of the requirements. 20 minutes long.
Has all the requirements developed. 25 minutes has all 3 requirements develop. ____ x 3
Participation Sometimes participated in rehearsaland final performance. Cooperation lacking
at times. Sometimes goofed off and did not use time w isely Often participated in rehearsal
and finalperformance. Use time efficiently. Alw ays participated in rehearsal and
finalperformance. Always used time w ell. ____ x 3 Written Directions Some Written
Directions w ere followed. Directions w ere typed. Written format follow ed in most cases.
Missing one component. Directions typed and neat. Written Directions w ere TYPED and
included Group Member Names, The Song Title, Workout type, Number and Names of
Moves included in the routine, Music counts if necessary (dance). ____ x 3 Cuing Cuing w
as done sometimes and directionalchanges cued some of the time. Audience had a hard
time hearing at times. Cuing w as done most of the time w ith directionalchanges. All cuing w
as done and shared amoung the group members. Voice w as loud and could be heard. ____
x 3 Enthusiasm Very little facialexpressions and has a little enthusiasm Average
expressions, and had enthusiasm for most of the routine Great expressions and use of
enthusiasm. ____ x 3 Preparedness/ Presentation Group w as mostly prepared and mostly
knew the routines, but could have used more rehearsals Group w as prepared and knew the
routine <BR> and obviously rehearsed. Group handed in everything and ready to perform.
Knew the routine w elland directions w ere clear. ____ x 3
20. 22. 21 RUBRICS FOR THE ASSESSMENT OF THE LEARNER’S PERFORMANCE
(PHYSICAL EDUCATION AND HEALTH- 1ST SEMESTER-2018) HOPE 1 5(100-98)- The
student is able to use knowledge and skills effectively and efficiently for 3 mins. Warm-up,
5.27 work-out proper, and 2 mins. cool down. Demonstrates the power of execution with high
level of confidence. Excellent performance rating. Arranged the aerobic dance
independently. Highly disciplined. 4(90-88)- The student is able to use knowledge and skills
effectively and efficiently andeffectivelyfor3mins. Warm-up,5.27 work-outproper,and 2mins.
Cool down. Demonstrates the power of execution with a level of confidence, Level of
performance is very satisfactory. Arranged the aerobic dance with little assistance from the
trainer/ facilitator. Satisfieddiscipline is observed. 3(80-78)- The student is able to use
knowledge and skills approaching proficiency and less effective performance from 3 mins.
Warm-up, 5.27 work-out proper, and 2 mins. cool down. Demonstrates and execute with a
level of developing confidence, coordination and competence in limited but growing
awareness is observed. Level of performance is satisfactory. Arranged the aerobic dance
with little self-discipline and limited feelings of presentation. 2(70-68)- The student is able to
use knowledge and skills approaching proficiency and low effective performance from 3
mins. Warm-up, 5.27 work-out proper, and 2 mins. cool down. Demonstrates and execute
with a low level of developingconfidence,coordinationand competencehaslimited and less
growing awareness. The level of performance rating is fair. Arranged the aerobic dance with
little self-discipline and limitedfeelings of presentation and with the guidance of the
facilitator/trainer. 1(60)- The student is able to use knowledge and skills approaching less
proficiency and low effective performance and low level of competence from 3 mins. Warm-
up, 5.27 work- out proper, and 2 mins. cool down. Behaves untowardly and has no proper
coordination. Unable to approach the movement independently and need the full assistance
of the trainer/facilitator. Desired outcome is absolutely failed.
21. 23. 22
22. 24. 23
23. 25. 24 PHYSICAL EDUCATION GRADE 11 “Muscle and Bone Strengthening Activities” (1st
Quarter)
24. 26. 25 MUSCLE & BONE STRENGTHENING ACTIVITIES DEFINING LEARNING
OUTCOMES OBJECTIVES: At the end of the chapter, you are expected to: 1) Identify the
benefits and advantages of selected muscle and bone strengthening exercises. 2) Discuss
the importance of such activities in promoting fitness and health. 3) Design personal workout
to improve muscular and bone strength. MUSCLE STRENGTHENING ACTIVITIES This kind
of activity, which includes resistance training and lifting weights, causes the body’s muscles
 to work or hold against an applied force or weight. These activities often involve relatively
heavy objects, such as weights, which are lifted multiple times to train various muscle
groups. Muscle-strengthening activity can also be done by using elastic bands or body
weight for resistance (climbing a tree or doing push-ups, for example). Muscle-strengthening
activity also has three components:  Intensity, or how much weight or force is used relative
to how much a person is able to lift;  Frequency, or how often a person does muscle
strengthening activity; and  Repetitions, or how many times a person lifts a weight
(analogous to duration for aerobic activity). The effects of muscle-strengthening activity are
limited to the muscles doing the work. It’s important to work all the major muscle groups of
the body: the legs, hips, back, abdomen, chest, shoulders, and arms. Muscle-
strengtheningactivitiesprovideadditional benefitsnotfoundwith aerobicactivity. The benefits of
muscle- strengthening activity include increased bone strength and muscular fitness. Muscle-
strengthening activities can also help maintain muscle mass during a program of weight loss.
Muscle-strengthening activities make muscles do more work than they are accustomed to
doing. That is, they overload the muscles. Resistance training, including weight training, is a
familiar example of muscle- strengthening activity. Other examples include working with
resistance bands, doing calisthenicsthat use body weightforresistance(such as push-
ups,pull-ups, and sit-ups), carrying heavy loads, and heavy gardening (such as digging or
hoeing). Muscle-strengthening activities count if they involve a moderate to high level of
intensity or effort and work the major muscle groups of the body: the legs, hips, back, chest,
abdomen, shoulders, and arms. Muscle strengthening activities for all the major muscle
groups should be done at least 2 days a week.
25. 27. 26 No specific amount of time is recommended for muscle strengthening, but muscle-
strengthening exercises should be performed to the point at which it would be difficult to do
another repetition without help. When resistance training is used to enhance muscle
strength, one set of 8 to 12 repetitions of each exercise is effective, although two or three
sets may bemore effective.Developmentof musclestrength andendurance is progressive over
time. Increases in the amount of weight or the days a week of exercising will result in
stronger muscles. BONE STRENGTHENING ACTIVITIES  This kind of activity (sometimes
called weight-bearing or weight-loading activity) wherein physical activities are primarily
designed to increase the strength of specific sites in bones that make up the skeletal system.
Activities that produce an impact or tension force on the bones that promotes bone growth
and strength.  As skeletal muscles contract, they pull their attachment on bones causing
physical force. This consequently stimulates bone tissues, making it stronger and thicker.
Such bone strengthening activities can increase density throughout our skeletal system. This
is called bone hypertrophy.  This force is commonly produced by impact with the ground.
Examplesof bone-strengtheningactivityinclude jumping jacks, running, skipping rope,
basketball,brisk walking, and weight-liftingexercises.As these examples illustrate, bone-
strengtheningactivities can also be aerobic and muscle strengthening. Key Guidelines for
Adults  All adults should avoid inactivity. Some physical activity is better than none, and
adultswho participateinany amountof physical activitygainsomehealthbenefits.  For
substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a
week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a weekof vigorous-
intensityaerobicphysical activity,oran equivalentcombination of moderate- and vigorous-
intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10
minutes, and preferably, it should be spread throughout the week.  For additional and more
extensive health benefits, adults should increase their aerobic physical activity to 300
minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-
intensityaerobicphysical activity,or an equivalent combination of moderate- and vigorous-
intensity activity. Additional health benefits are gained by engaging in physical activity
beyond this amount.  Adults should also do muscle-strengthening activities that are
moderate or high intensity and involve all major muscle groups on 2 or more days a week, as
these activities provide additional health benefits.
26. 28. 27 How Much Total Activity a Week?  When adults do the equivalent of 150 minutes of
moderate-intensity aerobic activity each week, the benefits are substantial. These benefits
 include lower risk of premature death, coronary heart disease, stroke, hypertension, type 2
diabetes, and depression.  Not all health benefitsof physical activityoccur at150 minutes a
week. As a person moves from 150 minutes a week toward 300 minutes (5 hours) a week,
he or she gains additional healthbenefits.Additional benefitsincludelowerrisk of colonand
breast cancer and prevention of unhealthy weight gain.  Also, as a person moves from 150
minutes a week toward 300 minutes a week, the benefits that occur at 150 minutes a week
become more extensive. For example, a person who does 300 minutes a week has an even
lower risk of heart disease or diabetes than a person who does 150 minutes a week.  The
benefits continue to increase when a person does more than the equivalent of 300 minutes a
week of moderate-intensity aerobic activity. For example, a person who does 420 minutes (7
hours) a week has an even lower risk of premature death than a person who does150 to 300
minutes a week. Current sciencedoesnot allow identifying an upper limit of total activity
above which there are no additional health benefits. How Many Days a Week and for How
Long?  Aerobic physical activity should preferably be spread throughout the week.
Research studies consistently show that activity performed on at least 3 days a week
produces health benefits. Spreading physical activity across at least 3 days a week may help
to reduce the risk of injury and avoid excessive fatigue.  Both moderate- and vigorous-
intensity aerobic activity should be performed in episodes of at least 10 minutes. Episodes of
this duration are known to improve cardiovascular fitness and some risk factors for heart
disease and type 2 diabetes. How Intense?  The Guidelines for adults focus on two levels of
intensity: moderate-intensity activityandvigorous–intensityactivity.Tomeetthe
Guidelines,adultscan doeither moderate-intensity or vigorous-intensity aerobic activities, or a
combination of both. It takes less time to get the same benefit from vigorous-intensity
activities as from moderate-intensity activities. A general rule of thumb is that 2 minutes of
moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. For
example, 30 minutes of moderate-intensity activity a week is roughly the same as 15 minutes
of vigorous-intensity activity.  A person doing moderate-intensity aerobic activity can talk,
but not sing, during the activity. A person doing vigorous intensity activity cannot say more
than a few words without pausing for a breath. LEARNING ACTIVITY Watch some of the
following videos to view muscle strengthening exercises found in the internet:  Introduction 
Toe lift  Half-squat  Superman  Sit-ups  Push-ups  Bicep curls
27. 29. 28 SUMMARY AEROBIC ACTIVITIES MUSCLE STRENTHENING ACTIVITIES BONE
STRENTHENING ACTIVITIES During aerobic activity, oxygen is delivered to the muscles in
our body allowing us to sustain the physical activity for the few minutes. Muscle contraction
occurs during a muscle strengthening activity. The repetitive contractions during exercise
cause damage to muscle fibers are ready to be repaired once they get damaged. There will
be new muscle fibers produced to replace and repair those fibers that were damaged. Bone
growth stimulated by the physical stress. As skeletal muscle contract, they pull their
attachment on bones causing physical stress. This consequently stimulate bones tissue,
making it stronger and thicker. Such bone strengthening activities can increase bone density
throughout our skeletal system.
28. 30. 29 REFERENCES: BOOK:  PHYSICAL EDUCATION AND HEALTH BOOK 1, Jun c.
Alave  DepEd Learners Module Grade 9 pp. 5- 7  Aerobics Program For Total Well-Being:
Exercise, Diet ,And Emotional Balance by Dr. Kenneth H. Cooper  PHYSICAL
EDUCATION I (Physical Fitness and Gymnastics), Nenita J. Dimapilis, et.al WEB BASED
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strengthening-and-bone-strengthening-activity/ 
https://www.cdc.gov/physicalactivity/basics/children/what_counts.htm 
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examples.html  https://www.verywellfit.com/physical-activity-readiness-questionnaire-
3120277  http://www.gymnasticsontario.ca/wp-content/uploads/2012/07/GUIDELINES-
FOR-AEROBIC-DANCE-GYM-DANCE-ROUTINES.pdf 
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31. 33. 32 BATAAN PENINSULA STATE UNIVERSITY GRADUATE SCHOOL MASTER IN
PHYSICAL EDUCATION AND SPORTS MAIN CAMPUS BALANGA CITY LEARNING
MODULE A Requirement in PES 409 : Preparation of Teaching Materials Submitted by:
ARJAY A. ANTONIO CARMY R. BONIFACIO JOEY E. CAASI JACQUELINE DE JESUS
NEIL ESTEBAN ABIGAIL P. NINONUEVO KARISSA C. EAY IRISH-KEE J. DELA MASA
Submitted to: DR. MELVIN ESCARTIN 3rd Trimester A.Y. 2017-2018