Microsystems International Institute of Technology

Inayagan City of Naga Cebu

SHS DEPARTMENT
Instructional Study Module
( ISM ) # 3

Physical Education I
(Subject)
Student Name: ________________________________

Year Level and Section: _________________________

Due Date: February 20, 2022

I. Rationale
This P.E 1 Movement Enhancement is one of the important courses to develop and
understand the scientific basic movements to help the students to be aware of physical
literacy, which help and individual to move completely and confidently in all types of
environments. This course is being offered to prepare the students for the advance learning
movement

II. Learning Objectives

At the end of this module, the students are expected to do the following:
a. Promotes strong and healthy bones
b. Helps control life’s physical and emotional stresses
c. Improves intellectual capacity and increases one’s productivity
d. Aids in the natural way of losing weight and keeping it off
e. Provides significant protection from heart disease
f. Promotes better and more effective sleep

III. Learning Resources

A. References/Resources
• Electronic References
https://www.merriam-webster.com/
• Book Reference
Physical Education 1, Movement Enhancement: Dr. Michelle Duya Punzalan, Dr.
Antonio Jardin Habana Jr., Leila C. Crystal, MA, Karen T. Bundalan, MA, Belen T.
Dante, MA

IV. Learning Experience

Definition of terms:
• Aerobic – means with “air”. By “air” it means oxygen.
• Dance – movement of whole body with accompanied by music.
• Locomotor movements – body movements that move to a place to another.
• Non-locomotor movements – body movements that stay on place.
Discussion:

AEROBIC DANCE FOR HEALTH AND FITNESS

Aerobic Dance is not only an activity that provides a good aerobic workout in a
pleasurable rhythmic way, but also provides an opportunity for socialization and allows one to
make new friends. Aerobic Dance can be made accessible for individuals with disabilities. Most
individuals with disabilities need little help or no modifications to participate successfully in a
regular aerobic dance program. It offers individuals with special needs a safe and good workout,
and helps them to lead a healthier and more meaningful life.
Aerobic dance is a fan way to get fit. It combines fat-burning aerobic movements,
muscle-building exercises, and stretching into routines that are performed to music. Many dance
forms are used, including disco, jazz, and ballet. Any ages can benefit from aerobic dance.
Aerobic dance classes are usually offered at three levels of intensity. A low impact class is
conducted at a slower pace and is easier to do. It is good for people just starting an exercise
program. This level is not active enough to improve the efficiency of the heart and lungs as they
gain overall strength and flexibility. The advanced classes, also called high-impact, are for fit
people who want a hard workout.
A large percentage of aerobic dance class participants and instructors injure themselves.
Most injuries are stress-related and occur to the lower leg.
Over-use of muscles will cause them to fatigue and increase risk for injury.
Dancing on the wrong type of floor can lead to injury. Do not take high impact classes on
concrete or tile floors. They are too hard. A floor that is too soft may cause ankle sprains. Hard
wood or cushioned flooring is best. Avoid floors that are extremely sticky or slick.
The best clothing for aerobic dance is lightweight and allows freedom of movement.
Wear shoes that give good support and cushioning to the ball of your feet. Shoes should slide on
the floor without sticking.
Hand, wrist, or ankle weights add extra stress to your joints. If you want to wear them to
intensify your workout, you can keep risk of injury low by using weight of less than a pound.

What is Aerobic Exercise?

Aerobic Exercise refers to exercise which is of moderate intensity, undertaken for a long
duration. Aerobic means “with oxygen” and refers to the use of oxygen in a muscle’s energy-
generating process. Many types of exercise are aerobic, and by definition are performed at
moderate levels of intensity for extended periods of time.
An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity
of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of
70-80% of maximum heart rate, ending with 5-10 minutes of cooling down at an intensity of 50-
60% of maximum heart rate.
Benefits of Aerobic Exercise
• Increased maximal oxygen consumption
• Improvement in cardiovascular/cardiorespiratory function (heart and lungs)
• Increased blood supply to muscles and ability to use oxygen.
• Lower heart rate and blood pressure at any level of submaximal exercise.
• Increased threshold for lactic acid accumulation.
• Lower resting systolic and diastolic blood pressure in people with high blood
pressure.
 • Increased HDL Cholesterol (the good cholesterol).
• Decreased blood triglycerides.
• Reduced body fat and improved weight control.
• Improved glucose tolerance and reduced insulin resistance.

Benefits of Strength Training

• Increased muscular strength
• Increased strength of tendons and ligaments
• Potentially improves flexibility
• Reduced body fat and increased lean body mass
• Potentially decreased resting systolic and diastolic blood pressure
• Positive changes in blood cholesterol
• Improved glucose tolerance and insulin sensitivity
• Improved strength, balance, and functional ability in order adults

Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities
include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing.
Anaerobic activity is short in duration and high in intensity. Anaerobic activities include:
downhill skiing, weight lifting, sprinting, softball, soccer, and football.
Aerobic means with air or oxygen. You should be able to carry on a short conversation
while doing aerobic exercise. If you are gasping for air while talking, you are probably working
anaerobically. When you work anaerobically, you will tire faster and are more likely to
experience sore muscles after exercise is over.

History
Aerobic dance and aerobic exercise were developed by Kenneth H. Cooper, M.D., an
exercise physiologist of the US Air Force. Dr. Cooper, an avowed exercise enthusiast, was
personally and professionally puzzled about why some people with excellent muscular strength
were still prone to poor performance at tasks such as long-distance, running, swimming, and
bicycling. He began measuring sustained performance in terms of the ability to utilize oxygen.
His groundbreaking book, Aerobics, was published in 1969, and included scientific
exercise programs using running walking, swimming, and bicycling. The book came at a
fortuitous historical moment, when increasing weakness and inactivity in the general population
was causing a perceived need for increased exercise.
The foremost objective of aerobic exercise is for cardio-respiratory endurance. The
excellent performance of heart and lungs is an indication of physical well-being. Kenneth Cooper
(1982) considered the “Father of Aerobics” gives the following benefits based on researches:
1. Promotes strong and healthy bones
2. Helps control life’s physical and emotional stresses
3. Improves intellectual capacity and increase one’s productivity
4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart disease
6. Promotes better and more effective sleep.
Choreographed Aerobic Exercise
Choreographed aerobic dance, currently participated in by millions of people, is a very
popular form of exercise throughout the world. While originally aerobic dance was in fact very
dance oriented, most aerobic routines today utilize fewer dance steps and more athletic
movements. There are some organizations that are still dance oriented such as jazzercise; but
most groups have found more success in developing routines that are less complicated and more
along the lines of movements that are athletic in nature. Many professional teams in football and
baseball now employ aerobics instructors to teach aerobics on a regular basis just for the team.
Low impact aerobics strives to lessen the number of injuries associated with the
continuous pounding that feet, legs, and joints take in a normal high impact workout. Low
impact aerobic steps never allow for both feet to be off the ground at the same time.
Knowledgeable instructors will know how to greatly increase the use of arm movements and
kick steps to challenge the advanced students in a low impact aerobics class.
High impact aerobics routines utilize few, if any, movements that allow one foot to stay
on the ground at all times. These workouts are high in intensity and allow individuals to reach
and maintain their training heart rates easily. However, participants and instructors may run risk
of developing injuries. Participants can protect themselves to some degree by using good aerobic
shoes that provide both support and cushion and by patronizing facilities that provide a specially
designed aerobic floor. The worst floors are those that are concrete or that are concrete with
carpet covering them.
A combination aerobic dance class incorporates both high and low impact movements.
These types of classes are currently the most popular aerobics classes. Typically, the low impact
moves are used during the warm-up and cool down phases of the routine. In all three types of
aerobics classes individual students can vary the intensity of the workout to best meet their
fitness needs by increasing, decreasing or dropping out the arm movements. Also, if the routine
becomes too complicated or too intense, the students can simply stay in place until they feel
comfortable and can return to the prescribed exercise. Here are some suggested movements
without the use of equipment. Study the movements and combinations carefully. Later, you can
even create your own variations and combinations.
Aerobic Dancing and Other Exercises Conducted with Music
You are familiar with music-accompanied exercises. These are seen on television and in
dance studios. Anyone can get into the dance aerobics program after learning some basic dance
movements with movement-inducing pieces of music such as swings, disco pieces, and hooked-
on-classics. The steady and lively beats motivate you to move, especially when in the company
of friends.
Here are some suggested movements without the use of equipment. Study the movements
and combinations carefully. Later, you can even create your own variations and combinations.
LOCOMOTOR MOVEMENTS

Walking
• Forward (8counts)
• Backward (8counts)
• Clockwise (8counts)
• Counterclockwise (8counts)
• Arms swinging at the sides.

Jogging Variations
• Jog un place, hands moving right and left as in a car wiper.
 • Jog in any direction with arms moving up and down.

• Jog in any direction shaking hands in any level.

Jumping Variations
• Jump side to side with arms clasped overhead.

• Jump forward, backward, sideward, right and left, thrusting arms upward and back to
thrust position.

• Jump twice obliquely backward right and obliquely backward left with arms thrusting
forward and back.

• Jumping jacks with hands clapping overhead at every straddle jump.

 • Jump-twist your body to the right as you swing your arms to the left. Repeat jump-twist
to the left, swigging arms to the right.

Hoping Variations
• Hop on right foot 4 times with the left knee stretching forward and bending backward on
each count. Hands on waist. Repeat with the reversed movement on the legs.

• Hop on one foot in zigzag or circle formation. Repeat with the other foot.

• Step right foot, then hop on the same foot as the right hand touches the extended left leg
in front. Repeat with the reversed position of the legs and arms.

NON-LOCOMOTOR MOVEMENTS
Arm Circling
• Circle arms forward from the shoulders with hands as if pushing an object (8counts).
Repeat circles backward (8counts).

Scissors
 • Cross extended arms in front and do the scissors moving arms gradually upward
(8counts). Repeat this movement gradually moving downward (8counts).

Arms Thrusting (closed fist)

• Thrust right and left arms alternately forward and sideward (8counts). Repeat thrusting
arms upward alternately (8counts).

Hand Push
• With fingers pointing upward, push hands alternately forward in front (4counts). Push
hands alternately upward, fingers pointing backward (4counts). Push hands alternately
downward in front (4counts). Push right hand sideward right, left hand sideward left
alternately (4counts).

Elbow Jerk
• With both arms bent on chest, push right elbow sideward right twice (2counts), and left
elbow sideward left (2counts).

Opposite Swing
• With knees slightly apart, twist upper body from the waist to the left as you swing
extended arms to the right (1count). Repeat twist to the right and swing arms to the left
(1count). Repeat as many times desired.

Elbow-Hip-Touch
 • Push right hip to the right elbow touching hip (1count). Repeat the same to the left, elbow
touching left hip (1count). Repeat as many times desired.

DANCE STEPS WITH SUGGESTED ARM MOVEMENTS

Step Point
• Step left foot in place (count1), point right foot sideward right as you bring both arms
obliquely upward left (count2). Step right foot in place (count3), point left foot sideward
left as you bring both arms obliquely upward right (count 4).

Close Step
• Step, close to the right 2 times (count 1,2,1,2,) arms bending upward and stretching
downward right on each count. Repeat to the left.

Step and Cross-Kick

• Step right foot slightly to the right, arms in reversed T position (count1), crosskick left
leg across the right foot as you fling arms obliquely upward left (coubt2). Repeat the
same movement with the left foot and fling arms in opposite direction (count3&4).
Repeat as many times desired.
Cut
• Displace one foot with the other, either sideward right and left, or forward and backward.
Cut left foot with the right foot sideward, arms extended at the sides (count1). Cut right
foot with the left foot sideward (count2). Repeat 3 time more. Cut left foot backward with
the right foot as you fling both arms backward (count1). Cut right foot forward with the
left foot, fling arms forward (count2). Repeat 3 times more.
Twist
• Standing with one foot forward, twist body forward (count4) and backward(count5-8).

Step-Cross-Step-Kick
a. Step right foot sideward, right arms in reversed T position (count1).
b. Cross-step left foot over right foot, arms upward (count2).
c. Repeat (a) (count3).
d. Kick left foot forward (count4).
e. Repeat (a) – (d) stepping left foot sideward left, kicking right foot forward. Try doing the
steps with other arm movements.

Tinikling In and Out (fast ¾ Time)

• Jump twice, feet together (count1&2). Jump once feet apart (count3). Repeat 7 times
more. Jump to face right about or opposite direction and repeat 8 times more.

Charleston
• Step right foot forward, arms moving naturally toward the right (count1). Raise left foot
forward, arms moving toward the left (count2). Step left foot slightly forward, arms
moving toward the right (count3). Swing right foot sideward-backward to a point in rear,
arms toward the left (count4).
Swing and Project
• With knees slightly spart, swing hips right and left alternately, arms on waist level
moving with the swinging of the hips (counts 1-16). Contract and project abdominal
muscles forward and backward, arms slightly raised (counts1-16).

Cha-cha Jump
• Step right foot backward, arms in reversed T position (count1), step left foot in place
(count2) step right foot in place (count3) pause (count4). Jump 4 times sideward right and
left alternately arms upward moving naturally left and right alternately.

V. Learning Activity

THIS IS YOUR LAST OUTPUT FOR THE PHYSICAL EDUCATION 1

YOU WILL MAKE A VIDEO PRESENTATION THAT SHOWS AEROBIC DANCE
(ACCOMPANIED BY MUSIC) WITH THE USING OF THE GIVEN STEPS ON THE
MODULE. STRICTLY MINIMUM OF 3:00 MINUTES MAXIMUM OF 4 MINUTES.
WEAR APPROPRIATE ATTIRE.

TAKE NOTE:
• IF YOUR VIDEO ARE THE SAME ON THE YOUTUBE OR ANY SOCIAL
MEDIA AND DID NOT FOLLOW THE GIVEN MINIMUM MINUTES OF
PRESENTATION THE VIDEO WILL BE DISREGARD. (NO POINTS AT ALL)
• SUBMIT YOUR VIDEO TO OUR FB PAGE
• IF YOU DON’T HAVE INTERNET CONNECTION JUST SAVE THE VIDEO ON
YOUR PHONE OR USB. THEN IF YOU HAVE TIME TO GO TO SCHOOL
YOU CAN SHOW ME YOUR VIDEO SO THAT YOU WILL HAVE THE FINAL
GRADE ON P.E1. (SEE ME ON 4TH FLOOR COMPUTER LABORATORY)

CRITERIA:
ORIGINALITY: 30%
EXECUTION: 30%
MASTERY OF MOVEMENTS: 20%
RHYTH TIMING: 20%
 100%
Prepared by:

Physical Education Teachers