Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 1
Aerobic, Muscle and Bone
Strength Activities

Department of Education  Republic of the Philippines

Physical Education and Health Grade 11 - Senior High School
First Semester: Week 1- Module 1: Aerobics, Muscle and Bone Strengthening
Activities
First Edition, 2020

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Published by the Department of Education

Division of Misamis Oriental
Development Team of the Module

Author: Jeralp E. Ronquillo, T II

Editor: Rosanna C. Andaya, P I
Reviewers: Melende Catid, PhD
Lou-Ann J. Cultura, EPS-MAPEH
Illustrator:
Layout Artist:
Management Team:
Chairperson: Jonathan S. Dela Peña, PhD, CESO V
Schools Division Superintendent
 
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Asst. Schools Division Superintendent

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Members: Celieto B. Magsayo
EPS-LRMS
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EPS-MAPEH

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 Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 1
Aerobic, Muscle-and Bone
Strength Activities

This instructional material was collaboratively developed and reviewed by

educators from public and private schools, colleges, and/or universities. We
encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education  Republic of the Philippines

 Table of Contents

What This Module is About

Icons of this Module

What to Learn from this Module

What I Know (Pretest)

Lesson 1: Aerobics
What I Need to Know ………………………………………………. page 1
What’s In ……………………………………………………… page 1
What’s New (Activity 1 – Individual Activity) ……………………… page 1
What Is It (Aerobics) ………………………………………………… page 2
What Is It (FITT) ………………………………………………………page 2
What’s More: …………………………………………………. ……. page 3
What I Have Learned: (Assessment 1) …………………………… page 3
What I Can Do: (Activity 1) …………………………………………. page 4

Lesson 2: Bone and Muscle Strengthening Exercises

What’s In (Review of Lesson 1) …………………………………… page 5
What I Need to Know (Objective) …………………………………. page 5
What’s New: (Wordy Challenge) ………………………………….. page 5
What Is It: (Example of Exercises/Activities) ……………………...page 6
What’s More: ……………………………………………………….. page 6
What I Have Learned and What I Can Do ……………………….. page 7
Additional Activities ………………………………………………… page 8

Summary
Assessment: (Post-Test)
Answer Key ……………………………………………………………………………
Reference ……………………………………………………………………………
 
 OVERVIEW

Welcome to Grade 11 Physical Education! In this module you will learn about the
concepts of aerobic, bone strengthening, and muscle strengthening exercises and its
impact to over-all health. As you go along in this module, you will be constantly
asked to perform different activities as it is believed that learning will be faster
if you experienced it first-hand. These concepts will ultimately allow you to
understand better, first, the differences of the two exercises, and second, its
relationship for you to appreciate and engage in physical activities as part of a
healthy lifestyle.

Icons of this Module

What I Need to This part contains learning objectives that
Know are set for you to learn as you go along
the module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge

What’s In This part connects previous lesson with

that of the current one.

An introduction of the new lesson through

What’s New various activities, before it will be
presented to you

What is It These are discussions of the activities as

a way to deepen your discovery and
understanding of the concept.

These are follow-up activities that are in-

What’s More tended for you to practice further in order
to master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

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 These are tasks that are designed to
What I can do show- case your skills and knowledge
gained, and applied into real-life concerns
and situations.

What to Learn from this Module?

Grade 11 Physical Education and Health offers practical learning for students
to effect change on lifestyle towards an active and healthy living. The concepts and
skills expected to be developed at the end of the semester as stated in each
learning competencies is intended to prepare the students to manage relevant and
important information related to fitness and health.

These lessons on exercise for fitness empowers the students to engage in

exercise through purposive, careful planning, and skillful execution of aerobic and
muscle- and bone strengthening activities and constantly appraise progress as to
how much impact does these exercises affect lifestyle and health.

What I Need to Know

This module is focused on two lessons:

Lesson 1: Aerobic Activities
Lesson 2: Muscle and Bone Strengthening Activities

In this module, you will be able to distinguish aerobic from muscle and bone
strengthening exercises and their relationships in building total fitness.

As you go along, you will be doing the following:

1. Read and understand the concepts as presented in every lesson.
2. Perform activities/exercises related to the lesson to understand the
concepts.
3. Record and submit exercise log.

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 What I Know

Activity 1: Pre-Test
In this activity, you will be assessed on how ready you are to take the lessons on the
concepts of aerobic, bone strengthening and muscle strengthening exercises.
Choose the best answer.
1. The ability of the heart and lungs to deliver oxygen to working muscles during
physical activity for a long period of time is called ___ ?
a. Cardiovascular Endurance c. Body Composition
b. Flexibility d. Muscular Strength
2. What is the advantage of exercise?
a. Improved quality of life c. Stress Relief
b. Decrease chronic disease d. All of the above
3. Doing muscular strengthening exercises also develops ones _____?
a. Cardiovascular Endurance c. Flexibility
b. Muscular Endurance d. Bone strength
4. If Randy perform short bursts of lifting very heavy weights with low repetitions,
this type of exercise is called ___?
a. aerobic exercise c. bone strength exercise
b. muscular strength exercise d. anaerobic exercise
5. The ability of a muscle to exert force for a brief period of time is referred as __?
a. Muscular Endurance c. Cardiovascular endurance
b. Muscular Strength d. Flexibility
6. Push up, weight lifting, plyometrics are examples of what exercises?
a. Muscular Endurance c. Cardiovascular Endurance
b. Muscular Strength d. Flexibility
7. Which of the following is not a primary benefit of regular cardiovascular exercise?
a. Increased ability to take in and use oxygen c. Lower blood pressure
b. Improved balance d. Lower pulse rate
8. What does F.I.T.T. stands for?
a. Fitness, Intelligence, Total Turnout
b. Frequency, Intensity, Temperature, Time
c. Frequency, Intensity, Time, Type
d. Fun, Intensity, Teamwork, Trust

9. Running, cycling, swimming, and dancing are all examples of what type of
exercise?
a. resistance exercise c. muscular strengthening
b. aerobic exercise d. flexibility exercises

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 10. When weight lifting for muscular strength, one should lift ____weight and
do____ repetitions?
a. less: fewer c. more: many
b. less: more d. more: fewer

Aerobics Exercises
Lesso Objectives:

n1 1. Distinguishes aerobic from muscle-and bone strengthening

activities.

What I Need to Know

Aerobic exercise can be defined as any form of exercise or activity that uses the
aerobic metabolism. which means that oxygen is a vital factor in delivering energy to
sustain any activity. Aerobic exercise is used to develop cardiovascular fitness one
of the five and the most important component of health-related fitness.

What’s In
In Junior High School, specifically in quarter 2 (Active Recreation-Fitness),
you were taught about the importance of a healthy lifestyle and weight management
strategies. You experienced activities like strength training, running, walking, yoga,
and aerobic dance. All these are meant to teach you the many ways you stay active,
manage your weight, and promote good health. Apart from it, the FITT formula was
also introduce as guide for you to understand how much of exercise is enough to
reap the benefits of exercise and achieve your fitness goals.

In this module your prior knowledge about FITT and how it is applied in
designing your aerobic workout plan will be further enhanced as you will be provided
with activities to facilitate understanding of both concepts. It is hoped that after
finishing this module you will be able to skillfully design your aerobic workout plan
and enjoy the benefits of aerobic activities more than ever.

What’s New

Pre-Activity: 15-minute Jumping Rope

Requirements: A jump rope, a good pair of shoes, patience, and practice

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Precautions: Jumping rope is high impact and requires practice. It looks easy, but
beginners may get tripped up most of the time. For best results, turn the rope with
the wrists, not the arms, and land softly. Only jump high enough to clear the rope.

Variations: Beginners: Jumping on both feet, jumping on one foot, alternating feet
Advance: Jumping on one foot, alternating feet, crossing the feet, jumping
with high knees, double turning the rope

Hold it! Perform a good warm up before and cool down exercises after the activity.

What is It?

What happens when you engage in aerobic exercise?

Aerobic exercise makes your heart, lungs, and blood vessels more efficient
and capable of moving more oxygen-carrying blood in every single pump throughout
the body thereby improving not only the cardiovascular system but also muscle and
bone fitness…
Why aerobic? What are examples of Aerobic activities or exercises?
Aerobic exercises are accessible, it is efficient in terms of cost and space,
offers convenience, and does not require expensive equipment. With a little creativity
and a right formula, you can put together a fitness routine that includes a wide range
of fun and effective aerobic exercises to build muscle, burn calories, and feel better.
Walking, jogging, dancing, stair climbing, riding your bicycle, playing sports,
swimming, rope jumping or even doing household chores are some of the few
moderate to vigorous aerobic activities that you can enjoy…
To develop your aerobic capacity, you need to have a purposive, planned,
and skillful execution of your activity or workout. Below are the factors to guide you in
designing your aerobic workout.

How hard/heavy? This is measured

by perceived exertion and the heart
rate. Ex. Working out at 85 percent
How often? of your Heart Rate Reserve (HRR).
Aerobic workout can be
done in 3-4 times a week.

Frequency
Intensity

How long do Time

you perform Type
aerobic activities?
30min? 1hour or
more? 15
 What variety of
aerobic activities are you
engaged with?

How to determine your target heart rate zone?

2 the Heart Rate Reserve:

Calculating the Target Heart Rate Zone using

For example, say your age is 16 and you want to figure out your target heart rate
zone for vigorous aerobic exercise using the HRR method. Follow these simple
steps:

A. Subtract 16 from 220 to get 204 — this is your maximum heart rate.
B. Check your resting heart rate first thing in the morning. Say it's 70 beats per
minute.
C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134.

D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to get
163.8 beats per minute as your lower limit.
E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of
70 to get 177.2.

Your target heart rate zone for vigorous exercise is:

Lower Limit: 163.8 beats per minute
Upper Limit: 177.2 beats per minute.

Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR.

What’s More

Activity 1:
Using the HRR method, determine your aerobic exercise target heart rate zone.
Work within the range of 60%-95%. Ex 60% and 70%

What I Have Learned

Activity 2:
Using your output in activity 1, design your 1-week aerobic workout plan taking other
factors such as frequency, time, and type into consideration. Use the format below.
Day 1 is given as an example.
1. Maximum Heart Rate:

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2. Resting Heart Rate:
3. Heart Rate Reserve:
4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________

Activity 2: Table – Aerobic Exercise Plan

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Frequenc
Intensity Type of Exercise/Activity Time/Duration
y
Sun Rest
Mon 170 bpm (80%) HIIT (high intensity interval 15 minutes
training)
Tue
Wed
Thu
Fri
Sat

What I Can Do

Activity 3
Supply the following columns below with data from your first week of exercise using
your aerobic workout plan. Example is given below for your reference. Submit your
work in PDF format.
Day Description Zone %HRR Activity How It Feels Perceived
Benefits
Day 1 12-minute Lower 75 Tabata Gasp words or Fat burning
vigorous Limit short phrases. increases and
aerobic Breathing hard. improves
workout endurance
Day 2
Day 3
Day 4

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 Bone and Muscle
4

Lesso Strengthening Exercises

n 2 Objective:
1. Distinguishes aerobic from muscle-and bone strengthening
activities.
2. Engages in moderate to vigorous physical activities (MVPAs)
for at least 60 minutes most days of the week in a variety of
settings in- and out-of school

What I Need to Know

Muscle and bone strengthening exercises are also called as strength training,
it is an exercise used to improve the muscular strength, a health-related component
of fitness, and increase muscle mass as well as bone density by exposing the group
of muscles and bones to a resistance in a form of weight or force.
This is a high impact, very heavy form of exercise as the muscle have to be
deliberately overloaded and experience fatigue, meaning have to work more than its
usual capacity, to be able to improve.
Activities or exercises like plyometric or jumping exercises, weight lifting,
basketball, volleyball, running, gymnastics, and exercises that uses equipment like
resistance bands are good exercises or activities to develop your bone strength

What’s In
Going back again in your Junior High experience wherein you were
basically introduced to the principle of overload and the benefits of strength training
as a means to improve and maintain your functional physical capacity to perform
daily tasks and even during emergency. You learned that strength training develops
not only muscular strength but also endurance and muscle tone.

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 In continuation of your strength training experience and to better understand
the principle of overload and FITT as applied in muscle and bone strengthening, you
will be taught here in lesson two how apply all those concepts together and come up
with a muscle and bone strengthening workout plan.

What’s New

Modified Hopscotch. Create a hopscotch grid. In each box, you write one form of
exercise with corresponding number of repetitions like squat 15 times, push up 20
times, burpees 10 times, curl up 20 times, leg raises 15 times, etc.
Stand with your back facing the grid and small stone (preferably flat) in your hand,
throw the stone with an aim of having it to land in any grid.
Hopscotch your way to the grid where your5 stone lands and perform the exercise.

What is It

Bone strengthening exercise is a kind of activity used to improve the

strength capacity of the bone and enhance growth especially among teens.
It is also known as weight bearing or weight loading activity.

This is done by The force impacting the

exposing the bone to bone increase bone
weight or force in any density thereby
direction. increasing bone strength.

… unlike muscle strengthening exercise, the force that impacts the

bone are commonly coming from impact of the ground or surface and
tool/equipment in contact with any part of the body …

What’s More
FITT Applied to Strength Training

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In strength training or exercises FITT is interpreted and applied as the following:

Frequency: Just like in aerobic workout, this factor will guide how many days in a
week you should do strength training. From the illustration above, muscular and
bone strengthening exercises can be safely done in 1-2 non-consecutive days in a
week and should follow after a hard exercise session.

Intensity: As in any workout target, intensity in the form of overload, is the most
important factor to consider in muscular and bone strengthening workout. But, unlike
aerobic workout, strength training intensity is determined using the amount of
resistance or load. Sets, repetitions, and load volume are also aspects to consider in
setting the desired intensity. Overload should be measured intelligently or else over
exertion and injury will be most likely making the workout counter-productive.

Ex. To determine your starting load to develop your pectorals, deltoids, triceps, and
abdominals using push up, you perform push up as many times as these muscles
can perform the exercise up to the point of6muscle failure.

Muscle failure is the moment when your muscles are not capable of exerting the
amount of force necessary to complete the current repetition, with a given load.

If in case you are using an implement, like for example a dumbbell, then simply you
just have to perform, triceps curl up to the point of muscle failure.

Time: In this case, time or duration of the muscle and bone strengthening workout is
determined by the number of sets, repetitions, and exercises to be performed in a
given exercise session. Beginners normally start with a single set while those who
have spent 6 or more weeks depending on progress can have 2-3 sets.

Ex. 1 set; 12 repetitions per exercise X number of target muscles or body parts

Biceps: 2 exercises; 1 set; 12 repetitions each

Triceps: 2 exercises; 1 set; 12 repetitions each
Pectorals: 2 exercises; 1 set; 12 repetitions each
Abdominals: 4 exercises; 1 set; 12 repetitions each

Type: Refers to the kind of exercises or method you are using. Muscle and bone
strengthening can be achieve using body weight, free weights, weight machines,
exercises such as plyometrics, resistance bonds, and sports such as basketball,
football, and volleyball. Daily activities such as lifting, climbing stairs, pushing heavy
objects also helps in improving muscle and bone strength.

What Have I Learned

Activity 1

Choose 4 parts of your body you want to improve.

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Considering COVID-19 pandemic, identify four different items found at home (your
home) that you can use to improve those body parts that you have chosen. Also, list
four different household chores that you can do for this purpose.

What I Can Do

Activity 2:
A. Research two different exercises which will allow you to use the four helpful
items you identified in Activity 1 that will accurately target muscles of the
different body parts listed in the table below.
B. Determine the initial number of sets and repetitions for each exercise using
the Muscle Failure method.
Body Part Exercise Load Exercise Load
1 Set/s Repetitions 2 Set/s Repetitions
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Shoulder
Arms
Chest
Abdominals
Legs
Thigh
Upper Back

Activity 3: Designing Your Strength Training

With your output in Activity 1 and 2, design your 1-week strength training plan. Use
the table below as format. Consider your aerobic workout plan to avoid conflict of
workout schedule. Day 1 is set as an example. Submit your output in PDF form.
How
Target Initial Set/
Day Exercises Repetition does it
Muscle Load s
feel?
Sun
Mon Shoulde 1. Push up 15 1 15 reps Shoulder
r 2.Seated Dumbbell muscles
Shoulder Press feels tight
Chest 1. Wide press up 10 1 10 reps and
2. Alternating shuffle press 5 1 5 reps heavy
up
Arms 1. Tricep Dips 10 1 10 reps
2. Bicep Curls 10 1 10 reps

Additional Activities

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Activity 4: Fitness Bingo (combine aerobic, bone and muscle strengthening
exercises)
Activity 5: Challenge the family members for an aero marathon dance competition
(don’t worry if you are not a good dancer, it increases the level of fun, and it’s not
about dancing anyway).
Activity 6: Challenge a few friends for a walk, jog, run competition. Depending on
your level of fitness, you decide how far will be the course.

Summary
Aerobic exercise is any exercise performed and sustained over a period of time
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with oxygen as a necessity to deliver energy. This method is purposely to improve the
capacity of the heart to pump more oxygen-rich blood to the working muscles. This is done
with purpose through careful planning and execution taking into consideration factors like
frequency, intensity, and duration.

Bone strengthening exercise is a kind of exercise that produces force to

the bone to trigger growth and increase bone strength by increasing bone
density thus making it essential for your age to help you grow taller and faster.
Muscle strengthening exercises on the other hand is kind of exercise
method 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.
Although these three different methods are targeting three different parts of the body,
it is also important to know that doing one will benefit the other two. It is a fact that as you
exercise one part of the body, other parts are not entirely isolated or involved and
therefore any kind of exercise would benefit to some extent aerobic capacity as well
as muscular and bone strength. Running is an example of an exercise that benefits the
three areas. As you run, you improve your aerobic fitness, while the weight of the body
improves strength of the leg muscles, and the impact of the weight-ground-foot contact
improves bone strength.

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 Assessment (Post Test)
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Read and understand the statement carefully. Write your answers in your
activity notebook.
1.” Repetitions” in muscular strengthening exercise refers to __ ?
a. the length of time an exercise is performed
b. a fixed number of reps followed by a rest period
c. a rest period
d. the number of times an exercise is performed

2. Bonifacio is trying to find out how much weight he can push across the room. He is really
trying to measure his __?
a. flexibility c. bone strength
c. muscular strength d. cardiovascular endurance
3. Which of the following is an example of improved functioning as related to the
benefits of muscular strength and endurance training?
a. having stronger bones c. easier to do household chores
b. lower blood pressure d. larger lung capacity

4. Which of the following is the benefit of improved muscular strength?

a. better body composition c. improved physical performance
b. increased bone strength d. a, b, and c

5. The ability to lift or resist weight or force is called ?

a. cardiovascular endurance c. muscular endurance
b. muscular strength d. bone strength
6. Fitness walking, jogging, and running are physical activities that can improve _?
a. muscle endurance and flexibility
b. cardiovascular fitness and body composition
c. cardiovascular fitness and flexibility
d. agility and muscular strength

7. Which of the following exercises would best test the muscular strength of your
legs?
a. push ups c. curl ups

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 b. pull ups d. leg press

8. The following group of weight bearing activities can help improve growth
and bone strength, except?
a. jumping, running and brisk walking
b. jumping, running, sleeping, and brisk walking
c. texting, running and brisk walking
d. jumping, running, swimming
9. What is a lifestyle change that can increase your level of aerobic, muscular
and bone strength?
a. sleeping c. playing online games
b. being active d. limiting eating options

10. The number of times one should exercise to improve a component of fitness is
called _?
a. Intensity c. Time
b. Frequency
d. Progression

Answer Key 10

Reference

Chan, KM et. al. F.I.M.S. Team Physician Manual 2nd edition. International

Federation of Sports Medicine. Hong Kong. 2006

Cooper, Kenneth H. The Aerobics Program for Total Well-Being. M Evans & Co., Inc.

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New York 1982

Corbin, Charles, Lindsey, Ruth, Welk, Greg. Concepts of Fitness and Wellness: A
Comprehensive Lifestyle 3rd edition. 1999

Jackowski, Edward J. Hold It! You’re Exercising Wrong. Fireside Rockefeller Center.
New York. 1995

Grade 10 Physical Education and health Learners Material

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