Physical Activities Towards Health and Fitness I

Module 3 1

AEROBIC EXERCISE
Overview
Exercise, in general, is an essential activity in our lives. Exercising is a physical activity
consisting of movements that one follow in order to serve the purpose of improving one’s health.
Exercising regularly helps condition the body to adjust to more physical activities. Regular
exercise also improves one’s fitness and promotes a healthier lifestyle.

Aerobic exercise is an example of a physical activity that specifically conditions the

cardiovascular system to deliver oxygen throughout the body. Aerobic exercise includes
movements that range from moderate to vigorous intensity and is identified by the measurement
of the heart rate. Examples of aerobic exercise are hip-hop dance and Zumba.

Learning Outcomes:
At the end of this module, you are expected to:
1. Perform the different basic aerobics steps
2. Recognize the value of optimizing one’s health through participation in physical
activities
3. Discuss aerobic dancing

Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe
harder, and gets your heart beating faster compared to when you are at rest. Doing
aerobic exercises regularly strengthens your heart and lungs and trains your
cardiovascular system to manage and deliver oxygen more quickly and efficiently
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throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In
order to measure the heart beat per minute, one must be knowledgeable of the specific
points in the body where the heartbeat can be felt. There are four techniques in getting the
heart beat per minute, and they are as follows.

 Apical site – is taken at the apex of the heart and can sometimes be felt very
clearly by placing the heel of the hand over the left side of the chest.

https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe35604db74.jp

 Carotid pulse site – is taken from the

carotid artery just beside the larynx using
light pressure from the tips of the pointer
and middle fingers. Remember; never check
both carotid arteries at the same time.

http://slideplayer.com/slide/6391645/22/images/50/
Carotid+Pulse+Important+site+for+pulse+taking.jpg

 Radial pulse site – is taken from the

radial artery at the wrist, in line with the
thumb, using tips of the pointer and
middle fingers.

http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+Brachial+
(not+shown)+Radial.j
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 Temporal pulse site – can be obtained from the left or right temple with light
pressure from the tips of the pointer and middle fingers.

Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during
continuous physical activities such as biking and running. Studies show that this type of
exercise provides many health benefits such as decreasing risk for heart disease, stroke,
high blood pressure, type II diabetes and some cancers. Examples of aerobic activities
that would meet this recommendation include walking at a brisk pace, swimming,
jogging, dancing, etc.
LET’S EXERCISE!
According to the Philippine National Guidelines on Physical Activity, adolescents should
engage in a 40-minute moderate-intensity structured activity plus a 20-minute vigorous
high-impact play. This means that Filipino adolescents should spend at least one hour of
moderate to vigorous exercise or physical activity every day. An exercise performed at
moderate to vigorous intensity will elevate the heart rate and breathing significantly.
Below are some exercise routines you can follow.
Exercise 1: Neck Stretches Action
Slowly and gently tilt the head laterally. You may increase the degree of
the stretch by gently pulling with one hand. You may also turn the head
about 30 degrees to one side and stretch the neck by raising your head
toward the ceiling. Do not extend your head backward, instead look
straight forward.
Areas Stretched: Neck flexors and extensors; ligaments of the cervical
spine.

Exercise 2: Arms Circles Action

Gently circle your arms all the way around. Conduct the exercise in
both directions
Areas Stretched: Shoulder muscles and ligaments

Exercise 3: Side Stretch Action

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Stand upright, feet separated to shoulder- width, and hands on your waist. Now bend the
upper body to the right, with the left arm extends over the head, towards the right. Hold
the final stretch for a few seconds. Repeat on the other side
Areas Stretched: Muscle and ligaments in the pelvic region

Exercise 4: Body Rotation Action

Place your arms slightly away from the body and rotate the trunk as
far as possible, holding the final position for several seconds.
Conduct the exercise for both the right and left sides of the body.
Areas Stretched: Hip, abdominal, chest back, neck and shoulder
muscles, hip and spinal ligaments
Exercise 5: Chest Stretch Action
Stand opposite your partner about an arm's length
apart, facing each other. Place your hands on your
partner's shoulders. Let your partner do the same.
Bend down together at the waist without losing hold
of each other’s shoulders until your upper body is a
parallel to the floor. Hold the final position for a few
seconds.
Areas Stretched: Chest (pectoral) muscles and
shoulder ligaments
Exercise 6: Shoulder Hyperextension Stretch
Action
Have a partner grasp your arms from behind by the
wrist and slowly push them upward. Hold the final
position for a few seconds.
Areas Stretched: Deltoid and pectoral muscles
ligaments of the shoulder joint.

Exercise 7: Quad Stretch Action

Lie on your side and move one foot back
by flexing the knee. Grasp the front of the
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lower leg and pull the ankle toward the gluteal region. Hold for several seconds. Repeat
with the other leg.
Areas Stretched: Quadriceps muscle, Knee and ankle ligaments

Exercise 8: Heel Cord Stretch Action

Stand against the wall or at the edge of a step and stretch the heel
downward, alternating legs. Hold the stretched position for a few
seconds.
Areas Stretched: Heel cord (Achilles tendon) Gastrocnemius and
soleus muscles

LET’S START!
Perform these basic dance hip-hop steps. interpret the step-by-step instruction given
below and enjoy the hip-hop moves with an upbeat music.
1. Glide Step
a. Starting with the right foot, slide to the right, then slide to the left with
left foot.
b. Make it single-single-double slide step.
c. Extend arms sideward left when sliding to the right then reverse direction.
2. Box Step
a. Cross right foot over left foot, cross left foot over right. Pull right foot
back then pull left foot back.
b. Stomp right foot then punch right arm downward then reverse side right
foot back then pull left foot back.
c. Round arms from chest.
3. Pump Step
a. Starting with right foot, step side then close left foot to right foot with
arms pumping at chest level.
4. Pull Down
a. Starting with the right foot, slide to the right and push down right arm
and pull left leg up.
b. Repeat starting with the left foot.
5. The Turn Step
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a. Starting with the right foot, do a 3-step turn to the right and snap both
fingers down.
b. Repeat starting with the left foot.
6. Jumping Jack Changes
a. Jump out, extend both arms sideward, jump in, extend both arms
upward (repeat twice).
b. Cross right foot over left (ball change), repeat with left foot.
7. Hip-hop Wave
a. Wave right arm upper up moving to the right, repeat moving to the left.
b. Repeat twice.
8. Cool Walk
a. Starting with the right foot, walk forward with knees slightly bouncing,
swing left arm forward (as if you’re walking); repeat with left swinging
right arm foot.
b. Repeat twice.
9. Shoe Tap
a. Start with a simple toe tap with the right foot moving forward closing left
to right, then moving backward.
b. Repeat starting with the left foot
10. Hip Roll
a. Bend both knees and push hips to the right then cross step left (ball
change).
b. Repeat moving to the left
ACTIVITY 1/ FINAL EXAMINATION:
Direction: watch different aerobic exercises in internet and recreate it using the basic steps
discussed in this . The duration of the aerobic exercise will be 3 minutes 5 minutes, output will
be executed during/ after the final examination
Please refer to the given example and rubrics below

Sample link:
https://video.search.yahoo.com/search/
video;_ylt=Awr9DshM_SxfwA4APVhXNyoA;_ylu=X3oDMTByNWU4cGh1BGNvbG8DZ3E
xBHBvcwMxBHZ0aWQDBHNlYwNzYw--?p=dance+aerobics+video&fr=mcafee&turl=https
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%3A%2F%2Ftse2.mm.bing.net%2Fth%3Fid%3DOVP.IdqSAKlChn1eJq9HnWVDzAHgFo
%26amp%3Bpid%3DApi%26w%3D144%26h%3D77%26c%3D7&rurl=https%3A%2F
%2Fwww.youtube.com%2Fwatch%3Fv
%3Dtj9d6aBOzDo&tit=30+Mins+Aerobic+Dance+Workout+-
+Bipasha+Basu+Break+free+Full+Routine+-
+Full+Body+Workout&w=144&h=78&pos=1&vid=5734cb576ee11ee6e8587ae2d74ed907&si
gr=WS.Aq0oLz6Tc&sigt=dENL0YIfl8ZJ&sigi=bkYyL6P8Z37U

RUBRICS
CRITERIA Description Highest Possible Point
Creativity Extremely outstanding choice of music for the 30 points
routines presented. Theme and concept is also
present and match with the music.
Rhythm The performer is accurate in beat, tempo, rhythms 20 points
and dance sequences.
Knowledge of Demonstrates excellent knowledge of the 30 points
the steps choreography and does it well.
Enthusiasm Showcase enthusiasm and enjoyment while doing 10 points
the aerobic exercise
Preparedness Group handed in everything and ready to perform. 10 points
Knew the routine well and directions were clear.
TOTAL PERFECT 100 POINTS

References:
 Department of Education (DEPED). K to 12 Curriculum Guide: PE and Health
Education, Pasig City Philippines, 2012
 https://www.youtube.com/watch?v=ijNdZZ4hgw4
 https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe35604db74.jpg
 http://slideplayer.com/slide/6391645/22/images/50/
Carotid+Pulse+Important+site+for+pulse+taking.jpg
 http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+Brachial+
(not+shown)+Radial.j
 https://image1.slideserve.com/3078800/slide4-n.jpg
 https://media.istockphoto.com/vectors/answer-key-icon-on-shiny-color-circle-
buttons-vector-id665143034?k=6&m=665143034&s=612x612&w=0&h=k8lp-
2sZw3H1SeO9pHyMPx7mjGYNt0aHrqP6Kg-zjl0=