Saint Michael College: Learning Module PE 1-Self - Testing Activities

Saint Michael College
Cantilan, Surigao del Sur

College Department
LEARNING MODULE
PE 1- Self- Testing Activities
I. Module 5: Aerobic Exercise
II. Introduction:
Physical Education as a part of educational system, is the pattern which

helps in the development of the potentials of an individual which enable them to
attain total fitness to serve as a guide in having a ―Good Life‖. The major goal of
physical education is fitness. Physical fitness is the ability to perform one’s daily
task efficiently without undue fatigue and with enough reserved energy.
Aerobic or "with oxygen" exercises provide cardiovascular conditioning. The

American Heart Association recommends a minimum of 30 minutes of
cardiovascular exercise 5 to 7 days per week. Don't forget warm-up, cool-down and
stretching exercises in your aerobic exercise session.
III. Topic: Aerobic Exercise, Its benefits and

IV. Time Frame: 8 Hours
V. Objectives:
a. Define aerobic exercise

b. Perform basic aerobic exercise routine
c. Appreciate the benefits of aerobic exercise into our body
VI. Summary of the Topic:
What is aerobic exercise?
Aerobic exercise provides cardiovascular conditioning. The term aerobic

actually means "with oxygen," which means that breathing controls the amount of
oxygen that can make it to the muscles to help them burn fuel and move.
Benefits of aerobic exercise:
 Improves cardiovascular conditioning.
 Decreases risk of heart disease.

 Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.
Exercise safety
It is recommended that you talk with your physician before you start an exercise
program. Ask what, if any, limitations you may have. People who suffer
from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or
other health conditions may need additional safety guidelines for exercise.
Note: If you develop symptoms during exercise including, but not limited to,
unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain;
lightheadedness; dizziness; confusion; or joint pain, you should stop exercising
immediately and contact your physician.
What are some examples of aerobic exercise?
Lower impact aerobic exercise includes:
1.Swimming.
2. Cycling.
3. Using an elliptical trainer.
4. Walking.
5. Rowing.
6. Using an upper body ergometer (a piece of equipment that provides a

cardiovascular workout that targets the upper body only).
Higher impact aerobic exercise includes:
1. Running.
2. Jumping rope.
3. Performing high impact routines or step aerobics.

How often and for how long should I do these exercises?
The American Heart Association recommends that everyone reach a minimum of 30

minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be
broken up into 10-minute time periods. This means that taking 3 walks of 10
minutes each would let you reach the recommended minimum guideline for
reducing the risk of heart disease, diabetes, hypertension, and high cholesterol.
You would also burn the same number of calories as you would if you walked for
the full 30 minutes at 1 time.
Explanation of intensity
The intensity is determined by how hard you are working. The intensity of the
exercise is determined by what your goals are, what limitations you have, and your
current fitness level.
Heart rate and exercise
Your heart rate increases in direct correlation with the intensity of the exercise.
Heart rate levels can vary significantly from one person to another based on fitness
level, genetics, environment, and exercise tolerance. If you wish to train based on
heart rate, contact your health care provider to determine what the appropriate
range is for you. Some medications, most often blood pressure drugs, control heart
rate, making it impossible to determine exercise intensity in this way. Ask your
physician to determine if you are on any of these medications.
Monitoring intensity in other ways
How can you know if you are working at the right intensity? Using an RPE (Rate of
Perceived Exertion) chart can help you to determine the appropriate intensity. The
scale uses a 1 to 10 rating system. One is very light, such as walking to the
refrigerator for a glass of milk. Ten would be a very significant level, representing
maximal exercise. Ten would be indicative of not being able to take another step
without fear of collapse. It is not recommended for anyone to work at a rate of 10
without strict supervision by a healthcare provider. Moderate intensity is the level
of exercise that is most recommended, and can be determined by a rating between
a 3 and a 5.
Warming up and cooling down
Every session of aerobic exercise should include a warm-up and cool-down. The
warm-up period should not include static stretching, but should instead be a
gradual increase in pace and intensity of the exercise. This allows the body to
increase blood flow to the muscles and decreases the likelihood of a muscle or joint
injury. The warm-up should last between 5 and 10 minutes. The cool-down session
should last a similar amount of time as the warm-up, with the pace gradually
decreasing. Stretching exercises would be appropriate after aerobic exercise.
Progression of aerobic exercise
Progression to higher intensities of exercise should be based on individual exercise

tolerance. There are 3 methods for challenging aerobic fitness:
A. Increase speed.
B. Increase the resistance.
C. Increase the duration.
Any of these methods, or a combination of these methods, will improve aerobic

fitness. Increasing intensity should be done very gradually. You should challenge
yourself for only a few minutes at a time.
VII. Learning Activity:
Activity :
Make you own routine of an aerobic exercise. Capture a video in doing your routine
and send it to your PE teacher for the performance.
( Don’t forget to perform a Warm-up ( before) and Cooling down( After),part of your
video.
Wear an appropriate attire.

VIII: Evaluation: Briefly explain your answer.
1. How important is aerobic exercise to you?
Aerobic exercise is considered by most experts to be the single most important

component of fitness. Studies have shown that people who do regular continuous
exercise will live longer, have a greater work capacity, and will decrease their risk of
coronary artery disease, cancer and diabetes
2. After doing your routine of aerobic exercise, how do you feel?
I feel tired at first but if I start a regular aerobic exercise. Over the long term, my
stamina will increase and also reduced fatigue. I can also gain muscle strength over
time.
3. What are the benefits of aerobic exercise?
 Improves cardiovascular conditioning.

 Decreases risk of heart disease.
 Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.
IX. Reference/s:
Centers for Disease Control and Prevention. Perceived Exertion (Borg Rating of

Perceived Exertion Scale). Accessed 7/16/2019.
American Heart Association Recommendations for Physical Activity in Adults. Accessed

7/16/2019.
Prepared by:
JAN CLAIRE MARY C. ARIENZA

PE Teacher
Checked by:
(Sgd) GERMANA A. ORZALES, Ph.D.

Dean of Teacher Education, Arts and Sciences

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Saint Michael College

Cantilan, Surigao del Sur

I. Module 5: Aerobic Exercise

Physical Education as a part of educational system, is the pattern which

Aerobic or "with oxygen" exercises provide cardiovascular conditioning. The

III. Topic: Aerobic Exercise, Its benefits and

a. Define aerobic exercise

VI. Summary of the Topic:

What is aerobic exercise?

Aerobic exercise provides cardiovascular conditioning. The term aerobic

Benefits of aerobic exercise:

 Improves cardiovascular conditioning.

 Decreases risk of heart disease.

 Increases HDL or "good" cholesterol.

 Helps to better control blood sugar.

 Assists in weight management and/or weight loss.

 Improves lung function.

 Decreases resting heart rate.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

3. Using an elliptical trainer.

6. Using an upper body ergometer (a piece of equipment that provides a

Higher impact aerobic exercise includes:

3. Performing high impact routines or step aerobics.

The American Heart Association recommends that everyone reach a minimum of 30

Heart rate and exercise

Monitoring intensity in other ways

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise

B. Increase the resistance.

C. Increase the duration.

Any of these methods, or a combination of these methods, will improve aerobic

VII. Learning Activity:

Wear an appropriate attire.

1. How important is aerobic exercise to you?

Aerobic exercise is considered by most experts to be the single most important

2. After doing your routine of aerobic exercise, how do you feel?

3. What are the benefits of aerobic exercise?

 Improves cardiovascular conditioning.

Centers for Disease Control and Prevention. Perceived Exertion (Borg Rating of

American Heart Association Recommendations for Physical Activity in Adults. Accessed

JAN CLAIRE MARY C. ARIENZA

(Sgd) GERMANA A. ORZALES, Ph.D.

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