Republic of the Philippines

UNIVERSITY OF EASTERN PHILIPPINES

University Town, Northern Samar, Philippines
Web: http://uep.edu.ph; Email: uepnsofficial@gmail.com

UEP SENIOR HIGH LABORATORY

SCHOOL

AEROBIC & ANAEROBIC

ACTIVITIES
NAME: ________________________________________________
STRAND & SECTION: ______________________

JOHN EDUARD C. ABANES, LPT

Subject Teacher

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 OVERVIEW OF THE OF THE MODULE

This module discusses the importance of Aerobic activities as

part of living a healthy lifestyle.

Purpose of the Module

This module aims to develop students’ ability to understand that

this subject area be properly defined and interpreted so that it will receive
its rightful emphasis in the educational program.

Module Title

AEROBIC ACTIVITIES

Module Guide

In going about this module, here is a simple guide for you:

1. Read and follow the instructions carefully.
2. Read each lesson and do all the activities that are provided for you.
3. Perform all the activities diligently to help and guide you in
understanding the topic.
4. Answer the assessment to measure how much you have gained
from the lessons.

Module Outcomes

After going through this module, you are expected to:

1. Discuss Aerobic and Anaerobic activities
2. Value the fact of engaging oneself to aerobic activities
3. Perform aerobic and anaerobic activities

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 LEARNING PLAN

AEROBIC EXERCISE

Aerobic exercise is a physical activity that uses large muscle groups

in your body. This type of exercise is usually rhythmic and repetitive. You
can adjust the intensity of your workout, which is how hard your body
works during this type of exercise.

Aerobic exercises increase your heart rate and how much

oxygen your body uses. The term aerobic means “with oxygen.”
When you practice aerobic exercise, your breathing controls the
amount of oxygen that reaches your muscles to help you burn
energy and move.

WHAT IS THE DIFFERENCE BETWEEN AEROBIC AND ANAEROBIC

EXERCISES?

Aerobic and anaerobic are terms that define how your body
produces energy.

Aerobic means “with oxygen.” When you participate in a

continuous activity that increases your heart rate, your cells use
oxygen to produce energy. An example of aerobic exercise is
walking.

Anaerobic means “without oxygen.” When you engage in a

quick, high-intensity activity, your cells aren’t using oxygen to
produce energy. An example of an anaerobic exercise is lifting
weights.
Whether the energy we need during exercise comes from aerobic or
anaerobic processes depends on the intensity, duration and types of
muscle fibers used. When we do anaerobic exercises, our body works
intensely over a short period of time and therefore needs energy fast. This
energy comes from components that are already stored in our body and
are readily available. This process doesn’t require oxygen, but the amount
of energy that can be released this way is quite limited.
The aerobic system is slower than the anaerobic system since
oxygen must reach the muscles through our circulation prior to the
release of energy. During aerobic exercises, which are less intense
but last longer, our lungs and heart work hard to supply oxygen to
the body. The body uses this oxygen to break down energy sources
like fats and glucose to release energy we can use to perform the
exercise. In general, aerobic processes use the oxygen to produce
more energy than anaerobic processes, but anaerobic processes
release energy faster.

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 It can be good to think of aerobic and anaerobic exercises on
a scale from ‘mostly aerobic’ to ‘mostly anaerobic’, instead of a
clear line between the two. Also, many sports involve a mix of both
types, for example mostly aerobic walking and jogging with short
bursts of mostly anaerobic sprinting. The exact energy contribution
to the total energy demand is also individual and can be influenced
by factors such as amount of regular training and our diet.

Figure 1: During exercise, our body releases energy via aerobic or

anaerobic processes. The intensity and duration of the activity determine
which process supplies the most energy. The exact energy contribution is
however individual and can be influenced by factors such as amount of
training and diet composition.

AEROBIC = ENDURANCE ANAEROBIC = STRNGTH

& POWER

AEROBIC (ENDURANCE) EXERCISE

In what is usually categorized as an aerobic exercise, aerobic

processes dominate in the release of energy that the body can use
to perform. Aerobic exercise is often referred to as endurance or
cardio exercise and happens when the large muscles in the body
move in a rhythmic manner for a long period of time.1 Aerobic

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 exercise involves increasing oxygen consumption by the body. Our
body does this by increasing the breathing and heart rate. This kind
of exercise is important for many body functions and helps keep our
heart, lungs and circulatory system healthy, as well as improving
our cardiorespiratory fitness.

(Walking, running, cycling and swimming are examples of aerobic

exercise.)

ANAEROBIC (STRNGTH & POWER) EXERCISE

In what is often categorized as anaerobic exercise, anaerobic

processes dominate in releasing energy that the body can use to perform.
Anaerobic exercise, such as strength and power training, will enhance our
muscle power, strength and size. This includes performing exercises at
high intensity over a short duration, usually on a scale of seconds to a few
minutes.

(Sprinting, lifting weights (free weights or resistant machines),

resistance band exercises, and bodyweight exercises (e.g. push-
ups, pull-ups, squats, lunges) are examples of anaerobic
exercise.)

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 LEARNING TASK
Instruction: Analyze each exercise inside the rectangle, and
identify whether it is Aerobic exercise or Anaerobic exercise. Write it
on the space provided below.

Squats Running Swimming Pull-ups

Walking Push-ups Lunges Cycling

Sprinting Weight lifting

AEROBIC EXERCISES ANAEROBIC EXCERCISES

• •

LEARNING PLAN

BENEFITS OF ANAEROBIC ACTIVITIES

The benefits of anaerobic exercise include:

 Increases bone mass density

 Slowing the natural loss of bone
 Reduce the risk of osteoporosis
 Maintains muscle mass and boost development
 Improves muscle strength
 Burn Fats
BENEFITS OF AEROBIC ACTIVITIES

The benefits of aerobic exercise include:

 Building stronger bones.

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

  Improving your muscle strength, endurance and flexibility.
 Improving your balance.
 Increasing your mental function.
 Assisting in weight management and/or weight loss.
In addition, aerobic exercise can:

 Reduce your risk of developing heart disease, hypertension, stroke

or diabetes.
 Improve your lung function.
 Lower your blood pressure.
 Increase HDL or "good" cholesterol.
 Help to better manage your blood sugar.

WHAT ARE THE RISKS OF AEROBIC EXERCISES?

Participating in physical activities can put you at risk of injury, including:

 Sprains and strains

 Bone fracture
 Joint pain
 Muscle cramps
 Pain or soreness

HOW OFTEN SHOULD I DO AEROBIC EXERCISES?

You should get about 150 minutes of physical activity each

week. The amount per week equals about 30 minutes a day, five
days a week. This is the recommended minimum guideline for
reducing your risk of heart disease, diabetes, hypertension and high
cholesterol.

It can be overwhelming to accomplish 150 minutes of aerobic activity

each week. To make this amount of time easier to accomplish, follow
these tips:

 Schedule time during your day for physical activity.

 Choose activities that you enjoy doing.
 Exercise in small increments of time, for example, take three
shorter walks that are 10 minutes each in a day.
 Participate in activities with your friends or family.

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

You can do aerobic exercises every day. There’s no need to rest in
between sessions unless you’re at an extreme level of training, such
as preparing for a marathon, or if you experience reoccurring joint pain. If
joint pain is a limiting factor, talk to your healthcare provider about less
painful exercises.

HOW DO I DO AEROBIC EXERCISES?

An aerobic exercise should happen in three steps:

 A warmup period.
 Progression of the exercise.
 A cooldown period.

 LEARNING TASK
Instruction: Kindly give completely what are being asked.

1. What are the risks or aerobic exercises?

2. Give at least five (5) benefits of anaerobic exercises.

3. Give at least five (5) benefits of aerobic exercises.

4. Give at least five (5) examples of aerobic exercises.

5. Give at least five (5) examples of anaerobic exercises.

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 PERFORMANCE TASK
Instruction: Perform five (5) Aerobic Activities and five (5)
Anaerobic Activities. Take pictures and paste here.

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 ASSESSMENT TASK

Why it is important to engage ourselves in different Aerobic and

Anaerobic Activities? (20 points)

Physical Education & Health Module 2: AEROBIC & ANAEROBIC ACTIVITIES

 REFERENCES

 https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
 https://www.eufic.org/en/healthy-living/article/the-difference-
between-aerobic-and-anaerobic-exercise#:~:text=Both%20aerobic
%20and%20anaerobic%20exercise,mainly%20increase%20our
%20muscle%20strength.&text=The%20World%20Health
%20Organization%20recommends,the%20period%20of%20a
%20week.

Physical Education & Health Module 1: Good Life