Grade 11 learning module on aerobic fitness and muscle-bone conditioning

PHYSICAL EDUCATION
GRADE 11
“Aerobic Activities”
(1st Quarter)

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AEROBICS ACTIVITIES
I: DEFINING LEARNING OUTCOMES
OBJECTIVES:
At the end of the chapter, you are able to:
1. Identify the benefits and advantages of selected aerobic exercises.
2. Discuss the importance of aerobics activities in promoting fitness and health.
3. Design personal aerobic workouts.
II: PRE – ASSESSMENT PAR-Q (Physical Activity
Readiness Questionnaire)
Assess readiness for participation in physical activities by taking the Physical
Activity Readiness Questionnaire (PAR-Q). Let learners copy the template below and
accomplish it in their activity notebook:
QUESTIONS YES NO
1. Has your doctor ever said that you have a heart condition
and that you should only do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical
activity?
3. In the past month, have you had chest pain when you were
not doing physical activity?
4. Do you lose your balance because of dizziness or do you
ever lose consciousness?
5. Do you have a bone or joint problem that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example,
water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do
physical activity?
If you answered yes:
If you answered yes to one or more questions, are older than age 40 and have been
inactive or are concerned about your health, consult a physician before taking a fitness
test or substantially increasing your physical activity. You should ask for a medical
clearance along with information about specificexercise limitations you may have.
In most cases, you will still be able to do any type of activity you want as long as you
adhere to some guidelines.

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If you answered no:
If you answered no to all the PAR-Q questions, you can be reasonably sure that you can
exercise safely and have a low risk of having any medical complications from exercise. It
is still important to start slowing and increase gradually. It may also be helpful to have a
fitness assessment with a personal trainer or coach in order to determine where to begin.
When to delay the start of an exercise program:
 If you are not feeling well because of a temporary illness, such as a cold or a
fever, wait until you feel better to begin exercising.
 If you are or may be pregnant, talk with your doctor before you start becoming
more active.
Keep in mind, that if your health changes, so that you then answer "YES" to any of the
above questions, tell your fitness or health professional, and ask whether you should
change your physical activity plan.
III: WARM – UP EXERCISES
(Pre- Assessment)
A: Warm-up Exercises
The activity will introduce several warm-up exercises to be performed prior
the physical activity. But before proceeding to the activity, you must obtain
first your PMHR (Personal Maximal Heart Rate) and THR (Target Heart
Rate).
Here’s how to compute for the THR (Target Heart Rate) at moderate and at
vigorous intensity of physical activity:
Moderate (40-55%):220- age = ________ Personal Maximal Heart Rate
MHR x 0.4 = _________ bpm
MHR x 0.55 = _________ bpm
Vigorous (60-85%): MHR x 0.6 = ________ bpm
MHR x 0.85 = _________ bpm
REMEMBER: Keep track of your fitness level by having a record of your heart rate before
and after a physical activity. This is one of the most efficient ways to assess fitness, and
that is through monitoring your heart rate.

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B: Fitness Assessment
Name:
Age: Sex:
THR: ______________(Moderate Activity) THR: __________________ (Vigorous Activity)
Weight: Height:
Classification:
Physical Fitness Components and Tests Score
1. ________________ (lower back and hamstring flexibility) _______ inches
2. ________________ (shoulder and upper flexibility) _______ inches
3. ________________ (Upper body strength) _______
4. ________________ (Abdominal Strength) _______
5. Shuttle Run _______________ _______ seconds
6. 50m Sprint _______________ _______ seconds
7. Body Composition (weight/height2) _______ (kg/m2)
8. _______________ 3- minute step test _______ (bpm)
* Refer to the table that the teacher will present for the interpretation of your score.
Processing questions:
1. What did the result of the fitness test reveal about your present fitness level?
2. Which test did you score satisfactory? Poorly? What should you do about it?
3. How important is tasking your THR when participating in a certain physical activity?
STATIC STRETCHING
EXERCISES
DYNAMIC STRETCHING
EXERCISES
Neck stretches Jogging
Shoulder curls High knees
Arm stretches Butt kicks
Trunk stretches Side shuffles
Toe touch Back pedals
Lunges Cariocas
Squat Jumping jacks

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PART 1: WHAT TO KNOW
INTRODUCTION - DEFINITION, BENEFITS AND
EXAMPLES
Picture yourself working out. Are you lifting heavy weights? Stretching your muscles? Or
maybeyou're performinganactivitythat causes you to sweatandbreathehard that makes
your blood pump through your veins as it carries oxygen to your muscles to keep you
going. If you're performing this last activity, then you're engaging in aerobic exercise.
The word aerobic literally means "with oxygen" or "in the presence of oxygen."
Aerobic activity trains the heart, lungs and cardiovascular system to process and
deliveroxygenmorequickly andefficientlytoevery partof the body.Both the term
and the specific exercise method were developed by a physician, called Dr.
Kenneth H. Cooper, San Antonio air force hospital in Texas. His book, “Aerobics”,
was publishedin 1968. Afterthe publishing of Cooper's book, the fitness instructor
Jackie Sorenson developeda seriesof danceroutines known as the aerobicdance
to improve the cardiovascular fitness.
Aerobic exercise is any physical activity that makes you sweat, causes you to breathe
harder, and gets your heart beating faster than at rest. It strengthens your heart and lungs
and trains your cardiovascular system to manage and deliver oxygen more quickly and
efficiently throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10 minutes.

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Before going into the benefits of aerobic exercise, let's break down some key terms we
just mentioned. Cardiovascular system is made up of your heart and blood vessels e.g.,
arteries, veins, and capillaries that transports blood throughout the body. Aerobic refers
to how your body uses oxygen to sufficiently meet energy demands during exercise.
BENEFITS OF AEROBIC EXERCISE
In addition to strengthening your heart and cardiovascular system, participation in
regular aerobic exercise has many health benefits. Aerobic exercise:
 Improves your circulation and helps your body use oxygen better
 Increases energy
 Increases endurance, which means you can work out longer without getting tired
 Helps reduce the risk of developing heart disease
 Helps reduce the risk of developing diabetes
 Helps reduce body fat
 Helps you reach and maintain a healthy weight
 Helps reduce stress, tension, anxiety, and depression
 Improves sleep
EQUIPMENT
Aerobic equipment can comprehend floor mats, dumbbells, balls, steps, ropes, bicycles,
trampolines.
READINGS:

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Nutrition and Weight
When you consume basically the same number of calories as you expend, your body weight
remains relatively stable. If you want to gain weight, you must manipulate this balance
between calories consumed and calories expended.
Gaining Weight
Some people have difficulty in gaining weight. This can be a result of a higher-than-normal
basal metabolic rate or higher physical activity level. When weight gain is a goal, the focus
is on gaining muscle and not fat weight. To do this in a healthy way, you should consume
more frequent meals with healthy snacks. For example, in addition to three main meals,
consume three snacks per day. Consuming about 300 to 500 calories per day more would
result in about a 1 pound (0.45 kg) per week weight gain. Healthy snacks include yogurt,
peanut butter and jelly sandwiches, cereal with milk, fruit smoothies and turkey sandwiches.
It is also important to continue to exercise to ensure that the weight gain is mostly muscle.
In particular, resistance training will be an important factor for building muscle. Although it
will take some time, the slower the weight gain, the more likely it will be to be muscle gain
not fat or water gain.
Losing weight
Weight loss is a more common goal than weight gain. Losing weight involves a negative
energy balance. This can be achieved by increasing exercise and decreasing caloric intake.
GUIDELINES FOR AEROBIC EXERCISE
Frequency
 Alwaysconsiderthe numberof aerobicexercisesessionsperweek.When doing
cardio exercise, especially to lose weight, frequency is an important factor to
make it more effective. Start cardio exercise for 3 days a week for the first few
weeks, with not more than 2 days rest between sessions. Afterwards, we can
gradually increase the frequency of exercise to five days a week.
Intensity
 To be effective, aerobic exercises should be done in moderate intensity, that is,
our heart rate should be 60 to 80% of our maximum heart rate.
Time
 More time spent during aerobic exercises means more calories burned and an
increase in endurance. We can at least do 20 minutes per session at first, then
gradually increase it to 60 minutes.
Type
 Running, jogging, sprinting, swimming and playing contact sports such as
basketball are some activities that we can do to improve our heart rate. It is
also important to try different exercise and activities to void boredom.
PHASES OF AEROBIC EXERCISES
a) Limbering Exercises – stretching movements are performed to develop flexibility
of the body
b) Warm-Up Exercises – prepare the different parts of the body for morecomplicated
movements

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c) Aerobics Dancing Routine – the aerobic proper, a continuous movement that will
last for about 30 minutes, which will strengthen the heart and blood vessels
d) Cool Down – it is the last phase of the workout wherein slow movement exercises
are performed within 5 minutes to relax the tired muscles gradually
LOW IMPACT AEROBIC EXERCISE
 Walking
 Stationary bicycling
 Step touch – step touch, close
 Lunge – place right foot forward, bend right knee
 Grapevine – side, back, side, close
HIGH IMPACT AEROBICS
 Running
 Jumping
 Treadmill
 Jogging
EXAMPLES OF AEROBIC ACTIVITIES
A. AEROBIC DANCE
Each of the variety of aerobic activities to choose from has its individual
characteristics. The interesting side of this aerobic activities when movement is
combined with music and dance routine.
BENEFITS:
1. Improve the condition of the respiratory and circulatory system.
2. Improve strong joints, firmer muscles, postural alignment, a decrease in body fat
and better digestion.
3. Improve physical health and appearance, self-esteem and self-confidence.
4. Impacts the body system in ways that alleviate depression.
5. Develop coordination, balance and memory.

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HISTORY:
Aerobic
dancing has
been a popular
leisureactivityin
America when
Dr. Kenneth
Cooper
published
“Aerobics” in
1968. It was fun
movingtomusic
with partner or
group of
people. Aerobic
dancing has evolved generations after generations, today, aerobicdancing has a blend of
hip hop steps, new steps, cardio funk, and other steps that the generation has become
fond of.
BASIC AEROBIC DANCE STEPS
BASIC AEROBIC STEPS/AEROBIC MOVEMENTS/DANCE MOVEMENTS
These are some suggested aerobic and dance movements that can be used in
any combination. Be creative and invent you own combination and sequences. Arm
movements add style, interest, variety and artistry. They can range from the basic to the
very intricate.
Note: A Basic Step Sequence and a Dance Segment are special Composition
Requirements (CRs).
SEVEN BASIC STEPS DANCE
MOVEMENTS
AEROBIC MOVEMENTS
Jumping Jacks – cross/air/heel Mamba/samba Hamstring curls
Knee Lifts – front/side Pas chassee Heel flex/digs
Kicks –
front/side/back/diagonal
Pas de bouree Step touch, taps – side
/front/back
Lunges – front/side/back Ball change V step, step together step
March-High or Low Impact Step ball change
Jog - High or Low Impact Grapevine
Skip - High or Low Impact Jazz box/square
Pivot turn
Lindy
Charleston
Chainee turns
Hip hop steps

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B. ZUMBA
Zumba fitness described this program as “an exhilarating, effective, easy to follow,
Latin-inspiredcalories-burningdancefitness-party” “McManama,2014).Zumba isnow
the language of people who love to dance for a cardiovascular workout.
HISTORY
Albert Perez, an aerobics instructor in Cali, Columbia, pioneered the fitness dance
Zumba. He accidentally created the dance-fitness craze when he forgot the aerobic music
for his class and quickly improvised some of the available music from his collection; salsa
and meringue. He never thought that his mistake will create a significant impact on
students and to the people influenced by his music and moves.
BASIC RHYTHMS (McManama 2014)
1. Meringue – it is a faster-faced rhythm said to have originated in the Dominican
Republic which suggested ties to Santo Domingo and Haiti. The “basic march” is
the most common move.
2. Salsa – it has a faster tempo with a distinct beat. The salsa has Cuban flavor with a
blend of the Caribbean.
3. Cumbia – Colombia, South America, is cited for the rhythm: however, it has
international influences from Europe and Africa.
4. Reggaeton – the reggaestyle is associatedwithJamaica,Panama,andPuerto Rico
rhythm and beat.
5. Flamenco – influence from Southern Spain and from other several cultures.
Movements includeupper bodymovements,clapping,finger-snapping,andsoon.
6. Samba – Brazilian connection of hip moves dance in a festive atmosphere.

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C. RUNNING
Running is one of the easiest paths to fitness. It requires less time, less equipment,
less learning time, fewer expenses, and less organization.
BENEFITS OF RUNNING
1. Body Composition
– running trims
down unwanted
fats.
2. Cardiovascular
Fitness – effective
in improving the
efficiency of the
circulatory system.
3. Muscle Endurance – running develops the ability to withstand long period of
physical workout.
4. Muscle Strength – it increases muscle protein which leads to stronger muscles.
D. WALKING
It is considered to be the most natural,
safest, easiest, and least expensive form of
aerobic exercise. Walking is also the best
activityto start a conditioningprogramfor
the cardiorespiratory system.
E. HIKING
Hiking is the perfect past time
activity, and a habit as well. This activity
offers close to nature experiences
blended with health benefits. Exposure
to beautiful sceneries kills stress and
tension. The intensity of hiking in going
up uneven terrains for 8 hours can burn
many calories compared to walking or
even jogging.

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F. JOGGING
Jogging is one of the most accessible
forms of aerobic exercise. One can jog
anywhere he likes, open grounds are
availableeverywhere.Joggingneedsproper
gadgets especially a pair of shoes to avoid
further injury and uncomfortably.
G. SWIMMING
Swimming is another excellent
option for aerobic exercise. Swimming
uses most of the major muscle groups in
the body. Not only that, swimming
improves good training stimulus of the
heart and lungs, and good alternative
activity for jogging or walking.
H. CYCLING
Cycling is fun and interesting. Most
people learn and started cycling during
their younger years. It develops the
cardiorespiratory system, as well as
muscular strength and endurance in the
lower extremities. Cycling is often done
on highways.
I. ROPE SKIPPING
Rope skipping at first is boring and discouraging to
perform because it looks so complicated and tiring.
However, rope skipping has the most contribution to
health alongsidewith;cardiorespiratoryfitness,increase
reactiontime,coordination,agility,muscularstrength in
the lower extremities, and dynamic balance.
J. STAIR CLIMBING
Stairs climbing has the less chance of injury,
relatively safe because the feet never leave the climbing
surface; it is a low impact activity. The intensity of
exercise is controlled easily; the individual can regulate
his pacing through his need.
K. TAE BO
It is a form of high impact aerobics that combines the moves of Tae Kwon Do,
Karate, boxing, ballet and Hiphopdancing.

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TAE BO stands for Total Awareness
Excellence Body Obedience. It was
developed by Billy Blanks in the late
1980’s. Blank discovered the benefits
of combining his tae kwon do and
boxing training to form an intense
workout.
L. RACQUET SPORTS
The likesof badminton,tennis, squash, are
examples of racquet sports perfect for
aerobic fitness. The health benefits of
these sports are determined by the skill of
the players, the intensity of the game, and
the time spent for playing the games.
Frequent pauses during play do not
stimulate cardiorespiratory development.
PART II: WHAT TO PROCESS
TIPS TO ENHANCE AEROBIC WORKOUT
Hoeger and Hoeger (2007) preserved a typical aerobicworkout which is divided into 3
phases: warm-up, actual, and cool-down phases.
1. A 5 – 10 minute warm up phase during which the heart rate is increased gradually
to the target zone.
2. The actual aerobic workout, during which the heart rate is maintained in the
target zone for 20 to 60 minutes.
3. A 10-minute aerobic cool down, when the heart rate is lowered gradually toward
the resting level.
Guide in Conducting an Aerobic Exercise
Warm-Up aerobic exercises (5 to 10 minutes)
• walking or marching in place,
• stepping from side to side,
• moving the arms at waist level or higher,
• A gentle stretch of each of the major muscle groups.
Cardiovascular aerobic exercises (15 to 25 minutes)
• back and forth movements,
• leaping and hopping,
• Dance moves.
Cool-Down aerobic exercises (10 to 15 minutes)
• gentle motions of the warm-up phase,
• Stretching.

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EXAMPLE:
Do the following exercises. Follow the instructions.

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PART III: WHAT TO REFLECT AND UNDERSTAND
Activity 1: Aerobic Activity is a Good Thing!
In this part, you will illustrate their ideas in a creative and comprehensible way.
Objective:
participating in different aerobics activities
in sustaining one’s fitness
You will need:
For Graphic Organizer:
For Powerpoint/Multimedia Presentation:
s and satisfaction of officiating
-Visual Set
Here’s how:
Do the following activities:
1. Read the articles on Aerobic exercise as breast cancer prevention: Evidence
mounts

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Aerobic exercise as breast cancer prevention: Evidence mounts
May 07, 2013| by Melissa Healy
There's a fair amount of circumstantial evidence that regular exercise reduces a woman's risk of
developing breast cancer. But contradictory findings, and lingering questions as to how physical
activity would work to ward off breast cancer,have clouded the picture, apparently leaving some
women on the couch, waiting for that scientific fog to lift.
C'mon ladies, get up and take the girls to the gym. A new study shows that without making any
other changes in their lifestyles, young women who got an average of 30 minutes of moderate-to-
vigorous aerobic exercise five days a week showed significantly improved estrogen metabolism
after just 16 weeks. And the measure of estrogen metabolism that changed most was the same one
that past studies have shown is most associated with breast cancer risk.
A woman's risk of developing breast cancer is closely tied to her lifetime exposure to estrogen, a
hormone that rises through a woman's years of peak fertility, and whose presence in the body can
be boosted by certain medications and medical conditions, and, researchers surmise,by excess fat
deposits, sedentary behavior, or both. The current study takes a key step in parsing out the role of
exercise in moderating estrogen's effects.
Compared with similar women who made no changes in their exercise routines, the premenopausal
women (average age of 25) who achieved an average weekly tally of 127 minutes of aerobic
exercise also saw significant increases in lean muscle mass, loss of fat mass and better body
composition.
But the principal strength of the latest study, published Tuesday in the journal Cancer
Epidemiology, Biomarkers & Prevention, is that it uses new techniques and measurements to
provide "the most comprehensive analysis on the effects of exercise on estrogen metabolism to
date." Among exercising women, it finds an increase in "good" estrogen metabolites, which in
other studies have been closely linked to decreases in breast cancer risk.
Mindy Kurzer, a University of Minnesota professor of food science and nutrition and lead author of
the study, said there's still more work to be done to understand the mechanisms that link aerobic
exercise and breast cancer. But there's no shortage of evidence already that it can drive down the
risk of heart disease--a far more probable threat to a woman as she ages.
So why wait?

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2. Groupings.
3. Plan on how you will present the benefits of aerobic activities to fitness either through
graphic organizer or any multimedia presentation.
4. Be guided with the following questions in making creative presentation:
a. What are the benefits of aerobics activities?
b. Identify specific examples of aerobics activities.
c. What are the other benefits of aerobics activities?
5. Be guided with the following criteria:
SUGGESTED RUBRIC
CATEGORY Advance- 4 Proficient- 3 Approaching
Proficiency - 2
Developing-1
Content -
Accuracy
All content
throughout the
presentation is
accurate. There
are no factual
errors.
Most of the
content is
accurate but
there is one
piece of
information
that might be
inaccurate.
The content is
generally
accurate, but
one piece of
information is
clearly flawed
or inaccurate.
Content is
typically
confusing or
contains more
than one
factual error.
Originality Presentation
shows
considerable
originality and
inventiveness.
The content
and ideas are
presented in a
unique and
interesting way.
Presentation
shows some
originality and
inventiveness.
The content
and ideas are
presented in an
interesting way.
Presentation
shows an
attempt at
originality and
inventiveness
on 1-2 cards.
Presentation is
a rehash of
other people's
ideas and/or
graphics and
shows very
little attempt at
original
thought.
Cooperation Group
delegates tasks
and shares
responsibility
effectively all of
the time
Group
delegates tasks
and shares
responsibility
effectively most
of the time.
Group
delegates tasks
and shares
responsibility
effectively
some of the
time.
Group often is
not effective in
delegating
tasks and/or
sharing
responsibility.
6. Present your output in class and support it with a brief explanation and be ready to
answer the questions of your classmates and teacher.

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PART IV: WHAT TO TRANSFER
You are tasked to create or design your own workout plan using the given table below.
DAYS WARM
UP
ACTUAL
WORKOUT
COOL
DOWN
DURATION SET REPS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
SUMMARY:
Physical activity or exercise can improve your health and reduce the risk of developing
several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity
and exercise can have immediate and long-term health benefits. Most importantly,
regular activity can improve your quality of life. A minimum of 30 minutes a day can
allow you to enjoy these benefits.
Benefits of regular physical activity
If you are regularly physically active, you may:
 reduce your risk of a heart attack
 manage your weight better
 have a lower blood cholesterol level
 lower the risk of type 2 diabetes and some cancers
 have lower blood pressure
 have stronger bones, muscles and joints and lower the risk of osteoporosis
 lower your risk of falls
 recover better from period of hospitalization or bed rest
 feel better – with more energy, a better mood, feel more relaxed and sleep better
A healthier state of mind
A number of studies have found that exercise helps depression. There are many views as
to how exercise helps people with depression. Exercise may block negative thoughts or
distract people from daily worries. Exercising with others provides an opportunity for
increased social contact. Increased fitness may lift your mood and improve sleep
patterns. Exercise may also change levels of chemicals in your brain, such as serotonin,
endorphins and stress hormones.

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Aim for at least 30 minutes a day
To maintain health and reduce your risk of health problems, health professionals and
researchers recommend a minimum of 30 minutes of moderate-intensity physical activity
on most, preferably all, days.
Physical Activity Guidelines
The Australian Government’s Physical Activity Guidelines state that:
 Doing any physical activity is better than doing none. If you currently do no physical
activity, start by doing some, and gradually build up to the recommended amount.
 Be active on most, preferably all, days every week.
 Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity
or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an
equivalent combination of both moderate and vigorous activities, each week.
 Do muscle strengthening activities on at least two days each week.
Ways to increase activity
Increases in daily activity can come from small changes made throughout your day, such
as walking or cycling instead of using the car, getting off a tram, train or bus a stop
earlier and walking the rest of the way, or walking the children to school.
See your doctor first
It is a good idea to see your doctor before starting your physical activity program if:
 you are aged over 45 years
 physical activity causes pain in your chest
 you often faint or have spells of severe dizziness
 moderate physical activity makes you very breathless
 you are at a higher risk of heart disease
 you think you might have heart disease or you have heart problems
 you are pregnant
Pre-exercise screening is used to identify people with medical conditions that may put
them at a higher risk of a experiencing a health problem during physical activity. It is a
filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks
for you. Usually, the benefits will far outweigh the risks.
Where to get help
 Your doctor
 Registered Exercise Professional
 Exercise Physiologist
 Physiotherapist

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ACTIVITY: LET ME THINK
 Make table with two columns on a sheet of paper.
 List down the most frequent activities you do in the past and ones you do at
present
When I was a kid, I used to. . . Now I’m a young adult, I do. . .
1. Play “Tumbang Preso” 1. Jog 20 minutes every morning
2. 2.
3. 3.
4. 4.
5. 5.
Processing questions:
 What were the physical activities in your childhood that you still do today? Cite
an example.
 Do you know the benefits of physical activities that you do? Can you cite some of
these benefits?
Final Activity: Complete Me! (Aerobic Exercises)
Objectives:
- Identify the different kinds of exercise that will be suited your daily routine;
- Suggest ways to promote aerobic exercise;
- Create an Aerobic Exercise that could accommodate your needs.
Materials/ Equipment Needed:
- Speaker
- Aerobic equipment (if needed)
Procedure:
- Do your preliminary activities
Obtain heart rate at rest
5-10 minute warm up exercises.
- Group yourself into 4. Each group should composed of 15 members. Assign a
leader for each group.
- Each group should create an aerobic exercises that will lasts for 20-30
minutes.
- Your group will be graded/ evaluated basedon the rubric below.

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PERFORMANCE TASK
Students will perform an aero dance including warm up and cool down exercises.
The performance will last up to 6 minutes.
FAIR (1) GOOD (3) OUTSTANDING (5) Multiplier
Creativity/Music The music w as good
enough to hold some
relation to theme or
routines.
Good choice of music in
relation to routines presented.
The routine w as synchronized.
Extremely outstanding choice of
music for the routines
presented. Theme match the
music.
____ x 3
Rhythm/Tempo The group sometimes falls
off beat and tempo or
makes errors in rhythm.
Tries to get back on.
The group show sa good
understanding of tempo and
beat, but rarely gets off beat or
makes an error in rhythm.
The group is accurate in beat,
tempo, rhythms and dance
sequences.
____ x 3
Length/
requirements 15 minutes long and
incorporates most of the
requirements.
20 minutes long. Has all the
requirements developed.
25 minutes has all 3
requirements develop.
____ x 3
Participation Sometimes participated in
rehearsaland final
performance. Cooperation
lacking at times.
Sometimes goofed off and
did not use time w isely
Often participated in rehearsal
and finalperformance. Use
time efficiently.
Alw ays participated in rehearsal
and finalperformance. Always
used time w ell.
____ x 3
Written
Directions
Some Written Directions
w ere followed. Directions
w ere typed.
Written format follow ed in most
cases. Missing one
component. Directions typed
and neat.
Written Directions w ere TYPED
and included Group Member
Names, The Song Title, Workout
type, Number and Names of
Moves included in the routine,
Music counts if necessary
(dance).
____ x 3
Cuing Cuing w as done sometimes
and directionalchanges
cued some of the time.
Audience had a hard time
hearing at times.
Cuing w as done most of the
time w ith directionalchanges.
All cuing w as done and shared
amoung the group members.
Voice w as loud and could be
heard. ____ x 3
Enthusiasm
Very little facialexpressions
and has a little enthusiasm
Average expressions, and had
enthusiasm for most of the
routine
Great expressions and use of
enthusiasm.
____ x 3
Preparedness/
Presentation
Group w as mostly prepared
and mostly knew the
routines, but could have
used more rehearsals
Group w as prepared and knew
the routine <BR>
and obviously rehearsed.
Group handed in everything and
ready to perform. Knew the
routine w elland directions w ere
clear.
____ x 3

21
RUBRICS FOR THE ASSESSMENT OF THE LEARNER’S PERFORMANCE
(PHYSICAL EDUCATION AND HEALTH- 1ST
SEMESTER-2018)
HOPE 1
5(100-98)- The student is able to use knowledge and skills effectively and efficiently
for 3 mins. Warm-up, 5.27 work-out proper, and 2 mins. cool down.
Demonstrates the power of execution with high level of confidence.
Excellent performance rating. Arranged the aerobic dance independently.
Highly disciplined.
4(90-88)- The student is able to use knowledge and skills effectively and efficiently
andeffectivelyfor3mins. Warm-up,5.27 work-outproper,and 2mins. Cool
down. Demonstrates the power of execution with a level of confidence,
Level of performance is very satisfactory. Arranged the aerobic dance with
little assistance from the trainer/ facilitator. Satisfieddiscipline is observed.
3(80-78)- The student is able to use knowledge and skills approaching proficiency
and less effective performance from 3 mins. Warm-up, 5.27 work-out
proper, and 2 mins. cool down. Demonstrates and execute with a level of
developing confidence, coordination and competence in limited but
growing awareness is observed. Level of performance is satisfactory.
Arranged the aerobic dance with little self-discipline and limited feelings of
presentation.
2(70-68)- The student is able to use knowledge and skills approaching proficiency
and low effective performance from 3 mins. Warm-up, 5.27 work-out
proper, and 2 mins. cool down. Demonstrates and execute with a low
level of developingconfidence,coordinationand competencehaslimited
and less growing awareness. The level of performance rating is fair.
Arranged the aerobic dance with little self-discipline and limitedfeelings
of presentation and with the guidance of the facilitator/trainer.
1(60)- The student is able to use knowledge and skills approaching less
proficiency and low effective performance and low level of competence
from 3 mins. Warm-up, 5.27 workout proper, and 2 mins. cool down.
Behaves untowardly and has no proper coordination. Unable to approach
the movement independently and need the full assistance of the
trainer/facilitator. Desired outcome is absolutely failed.

24
PHYSICAL EDUCATION
GRADE 11
“Muscle and Bone
Strengthening Activities”
(1st Quarter)

25
MUSCLE & BONE STRENGTHENING
ACTIVITIES
DEFINING LEARNING OUTCOMES
OBJECTIVES:
At the end of the chapter, you are expected to:
1) Identify the benefits and advantages of selected muscle and bone strengthening
exercises.
2) Discuss the importance of such activities in promoting fitness and health.
3) Design personal workout to improve muscular and bone strength.
MUSCLE STRENGTHENING ACTIVITIES
This kind of activity, 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. Muscle-strengthening activity can also be done by using
elastic bands or body weight for resistance (climbing a tree or doing push-ups, for
example).
Muscle-strengthening activity also has three components:
 Intensity, or how much weight or force is used relative to how much a person is
able to lift;
 Frequency, or how often a person does muscle strengthening activity; and
 Repetitions, or how many times a person lifts a weight (analogous to duration for
aerobic activity). The effects of muscle-strengthening activity are limited to the
muscles doing the work. It’s important to work all the major muscle groups of the
body: the legs, hips, back, abdomen, chest, shoulders, and arms.
Muscle-strengtheningactivitiesprovideadditional benefitsnotfoundwith aerobicactivity.
The benefits of muscle-
strengthening activity
include increased bone
strength and muscular
fitness. Muscle-
strengthening activities
can also help maintain
muscle mass during a
program of weight loss.
Muscle-strengthening
activities make muscles do
more work than they are accustomed to doing. That is, they overload the muscles.
Resistance training, including weight training, is a familiar example of muscle-
strengthening activity. Other examples include working with resistance bands, doing
calisthenicsthat use body weightforresistance(such as push-ups,pull-ups, and sit-ups),
carrying heavy loads, and heavy gardening (such as digging or hoeing).
Muscle-strengthening activities count if they involve a moderate to high level of
intensity or effort and work the major muscle groups of the body: the legs, hips, back,
chest, abdomen, shoulders, and arms. Muscle strengthening activities for all the major
muscle groups should be done at least 2 days a week.

26
No specific amount of time is recommended for muscle strengthening, but muscle-
strengthening exercises should be performed to the point at which it would be difficult to
do another repetition without help. When resistance training is used to enhance muscle
strength, one set of 8 to 12 repetitions of each exercise is effective, although two or three
sets may bemore effective.Developmentof musclestrength andendurance is progressive
over time. Increases in the amount of weight or the days a week of exercising will result in
stronger muscles.
BONE STRENGTHENING ACTIVITIES
 This kind of activity (sometimes called weight-bearing or weight-loading
activity) wherein physical activities are primarily designed to increase the strength
of specific sites in bones that make up the skeletal system. Activities that produce
an impact or tension force on the bones that promotes bone growth and
strength.
 As skeletal muscles contract,
they pull their attachment on
bones causing physical force.
This consequently stimulates
bone tissues, making it stronger
and thicker. Such bone
strengthening activities can
increase density throughout our
skeletal system. This is called
bone hypertrophy.
 This force is commonly
produced by impact with the
ground. Examplesof bone-strengtheningactivityinclude jumping jacks, running,
skipping rope, basketball,brisk walking, and weight-liftingexercises.As these
examples illustrate, bone-strengtheningactivities can also be aerobic and muscle
strengthening.
Key Guidelines for Adults
 All adults should avoid inactivity. Some physical activity is better than none, and
adultswho participateinany amountof physical activitygainsomehealthbenefits.
 For substantial health benefits, adults should do at least 150 minutes (2 hours and
30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes)
a weekof vigorous-intensityaerobicphysical activity,oran equivalentcombination
of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be
performed in episodes of at least 10 minutes, and preferably, it should be spread
throughout the week.
 For additional and more extensive health benefits, adults should increase their
aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or
150 minutes a week of vigorous-intensityaerobicphysical activity,or an equivalent
combination of moderate- and vigorous-intensity activity. Additional health
benefits are gained by engaging in physical activity beyond this amount.
 Adults should also do muscle-strengthening activities that are moderate or high
intensity and involve all major muscle groups on 2 or more days a week, as these
activities provide additional health benefits.

27
How Much Total Activity a Week?
 When adults do the equivalent of 150 minutes of moderate-intensity aerobic
activity each week, the benefits are substantial. These benefits include lower risk of
premature death, coronary heart disease, stroke, hypertension, type 2 diabetes,
and depression.
 Not all health benefitsof physical activityoccur at150 minutes a week. As a person
moves from 150 minutes a week toward 300 minutes (5 hours) a week, he or she
gains additional healthbenefits.Additional benefitsincludelowerrisk of colonand
breast cancer and prevention of unhealthy weight gain.
 Also, as a person moves from 150 minutes a week toward 300 minutes a week, the
benefits that occur at 150 minutes a week become more extensive. For example, a
person who does 300 minutes a week has an even lower risk of heart disease or
diabetes than a person who does 150 minutes a week.
 The benefits continue to increase when a person does more than the equivalent of
300 minutes a week of moderate-intensity aerobic activity. For example, a person
who does 420 minutes (7 hours) a week has an even lower risk of premature death
than a person who does150 to 300 minutes a week. Current sciencedoesnot allow
identifying an upper limit of total activity above which there are no additional
health benefits.
How Many Days a Week and for How Long?
 Aerobic physical activity should preferably be spread throughout the week.
Research studies consistently show that activity performed on at least 3 days a
week produces health benefits. Spreading physical activity across at least 3 days a
week may help to reduce the risk of injury and avoid excessive fatigue.
 Both moderate- and vigorous-intensity aerobic activity should be performed in
episodes of at least 10 minutes. Episodes of this duration are known to improve
cardiovascular fitness and some risk factors for heart disease and type 2 diabetes.
How Intense?
 The Guidelines for adults focus on two levels of intensity: moderate-intensity
activityandvigorous–intensityactivity.Tomeetthe Guidelines,adultscan doeither
moderate-intensity or vigorous-intensity aerobic activities, or a combination of
both. It takes less time to get the same benefit from vigorous-intensity activities as
from moderate-intensity activities. A general rule of thumb is that 2 minutes of
moderate-intensity activity counts the same as 1 minute of vigorous-intensity
activity. For example, 30 minutes of moderate-intensity activity a week is roughly
the same as 15 minutes of vigorous-intensity activity.
 A person doing moderate-intensity aerobic activity can talk, but not sing, during
the activity. A person doing vigorous intensity activity cannot say more than a few
words without pausing for a breath.
LEARNING ACTIVITY
Watch some of the following videos to view muscle strengthening exercises found in the
internet:
 Introduction
 Toe lift
 Half-squat
 Superman
 Sit-ups
 Push-ups
 Bicep curls

28
SUMMARY
AEROBIC ACTIVITIES MUSCLE STRENTHENING
ACTIVITIES
BONE STRENTHENING
ACTIVITIES
During aerobic activity,
oxygen is delivered to
the muscles in our body
allowing us to sustain
the physical activity for
the few minutes.
Muscle contraction occurs
during a muscle
strengthening activity. The
repetitive contractions during
exercise cause damage to
muscle fibers are ready to be
repaired once they get
damaged. There will be new
muscle fibers produced to
replace and repair those
fibers that were damaged.
Bone growth stimulated by
the physical stress. As
skeletal muscle contract,
they pull their attachment
on bones causing physical
stress. This consequently
stimulate bones tissue,
making it stronger and
thicker. Such bone
strengthening activities can
increase bone density
throughout our skeletal
system.

29
REFERENCES:
BOOK:
 PHYSICAL EDUCATION AND HEALTH BOOK 1, Jun c. Alave
 DepEd Learners Module Grade 9 pp. 5- 7
 Aerobics Program For Total Well-Being: Exercise, Diet ,And Emotional
Balance by Dr. Kenneth H. Cooper
 PHYSICAL EDUCATION I (Physical Fitness and Gymnastics), Nenita J.
Dimapilis, et.al
WEB BASED SOURCES:
 https://courses.lumenlearning.com/diseaseprevention/chapter/aerobic-muscle-
strengthening-and-bone-strengthening-activity/
 https://www.cdc.gov/physicalactivity/basics/children/what_counts.htm
 https://study.com/academy/lesson/what-is-aerobic-exercise-definition-benefits-
examples.html
 https://www.verywellfit.com/physical-activity-readiness-questionnaire-3120277
 http://www.gymnasticsontario.ca/wp-content/uploads/2012/07/GUIDELINES-
FOR-AEROBIC-DANCE-GYM-DANCE-ROUTINES.pdf
 https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-
important
IMAGES:
 https://www.google.com/url?sa=i&source=images&cd=&cad=rja&uact=8&ved=
2ahUKEwju0OK3scncAhWMM94KHWQ4CtQQjRx6BAgBEAU&url=https%3A%2F%
2Fwww.infinitehs.com%2Fservices%2Ffitness%2Faerobic.html&psig=AOvVaw1t0
QB4LCE82rWwBscLMkPE&ust=1533128110281721
2ahUKEwiGtJ7NtcncAhVGUt4KHe2pAiUQjRx6BAgBEAU&url=https%3A%2F%2Fb
odybuildingindia.com%2Fwhy-aerobics-is-
important%2F&psig=AOvVaw3DbeoMvej5YuKt6RyYV_VF&ust=15331292288984
97
2ahUKEwjBi8XxtcncAhXIdt4KHToyC3IQjRx6BAgBEAU&url=https%3A%2F%2Fwww
.thehindu.com%2Fopinion%2Fcolumns%2Fyear-of-thinking-
positively%2Farticle22387372.ece&psig=AOvVaw2yEjgKoHnvht_43LPLEm7e&ust
=1533129145904169
2ahUKEwiAme3vzsncAhWTa94KHXlHC8IQjRx6BAgBEAU&url=https%3A%2F%2Fw

30
ww.pinterest.com%2Fnasmfitness%2Fnasm-sample-exercise-
programs%2F&psig=AOvVaw3LYVzCVfzWR7rH0iJya0Ad&ust=153313596812461
9
2ahUKEwiDxuDK1sncAhUV7bwKHYQBBKUQjRx6BAgBEAU&url=https%3A%2F%2
Fwww.livestrong.com%2Farticle%2F315029-basic-aerobic-dance-
steps%2F&psig=AOvVaw3zzILyI0RDgpCDgqbnT0Hp&ust=1533138079294850
2ahUKEwiDyMSA18ncAhXFxbwKHQfkBREQjRx6BAgBEAU&url=https%3A%2F%2F
www.hadlines.com%2F2018%2F02%2Fa-party-like-workout-
zumba&psig=AOvVaw3KwnhcupDHVATxkfyC33eJ&ust=1533138195051377
2ahUKEwjN_fCy18ncAhUCE7wKHWInApMQjRx6BAgBEAU&url=https%3A%2F%2F
www.active.com%2Frunning%2Farticles%2Fhow-far-should-you-
run&psig=AOvVaw26UCPkQiUzj4e8YA1A6LYg&ust=1533138262057574
2ahUKEwidicrE18ncAhXFy7wKHT6XBJUQjRx6BAgBEAU&url=https%3A%2F%2Fw
ww.cnn.com%2F2017%2F05%2F02%2Fhealth%2Fbest-walking-workouts-
partner%2Findex.html&psig=AOvVaw0k5hAhzHt5bmmPt8IIZbgn&ust=15331383
33154261
2ahUKEwilpdLp18ncAhUZ7rwKHRiMCCIQjRx6BAgBEAU&url=https%3A%2F%2Fw
ww.gapa.de%2Fen%2FSport-
Erlebnis_en%2FSommer%2FHiking&psig=AOvVaw2EU83vab0M7jZ2zEF2pusI&ust
=1533138418441287
2ahUKEwjG4-
6A2MncAhVDfLwKHbEpAFUQjRx6BAgBEAU&url=https%3A%2F%2Fwww.newyou.
com%2Fhealth%2Fjogging-around-neighborhood-best-
cardio%2F&psig=AOvVaw2Djy7cN6BOhsCxDd50J7kE&ust=1533138458346888
2ahUKEwjfzZWm2MncAhUO7bwKHWXNBTgQjRx6BAgBEAU&url=https%3A%2F
%2Fwww.ocaquatics.com%2F&psig=AOvVaw3b1Ra20Csj8APCwEhmksQ1&ust=1
533138540181826
2ahUKEwiEuJbM2MncAhUQO7wKHYjRCbsQjRx6BAgBEAU&url=https%3A%2F%2
Fwww.intrepidtravel.com%2Fus%2Fvietnam%2Fcycle-vietnam-
109011&psig=AOvVaw0b0kZUawd2zDlXEIciGCt5&ust=1533138627012796
2ahUKEwizvJzu2MncAhUKW7wKHfEvDVoQjRx6BAgBEAU&url=https%3A%2F%2F
www.aliexpress.com%2Fitem%2FAerobic-Exercise-Skipping-Jump-Rope-
Adjustable-Bearing-Speed-Fitness-Rope-skipping-string-supply-drop-

31
shipping%2F32800791440.html&psig=AOvVaw33FTOlqWamvXdRbvijUAsb&ust=
1533138694848697
2ahUKEwicgZCM2cncAhUV87wKHbsyDkIQjRx6BAgBEAU&url=https%3A%2F%2F
www.trustedhealthproducts.com%2Fblog%2Fdiet-exercise%2Fget-steps-
climbing-stairs-practical-fitness-
boost&psig=AOvVaw2w8AVto6IaJpqoGwFH005a&ust=1533138758523301
2ahUKEwiW-
ufh2cncAhXHU7wKHVqyCHkQjRx6BAgBEAU&url=http%3A%2F%2Fwww.vgblogg
er.com%2Freview-racquet-sports-playstation-
move%2F7793%2F&psig=AOvVaw0pbNIdRFjFuJdJqtaYOwJG&ust=15331389357
50591
 https://www.google.com.ph/search?biw=875&bih=408&tbm=isch&sa=1&ei=s3h
lW7yDB83n-
AbCs5zgBA&q=bone+strength&oq=bone+strength&gs_l=img.3...3850.7057.0.76
55.0.0.0.0.0.0.0.0..0.0....0...1c.1.64.img..0.0.0....0.WfbzCcWNBzs#imgdii=1pjUktoIRsq
fyM:&imgrc=lWImFgKtX0vvkM:

32
BATAAN PENINSULA STATE UNIVERSITY
GRADUATE SCHOOL
MASTER IN PHYSICAL EDUCATION AND SPORTS
MAIN CAMPUS
BALANGA CITY
LEARNING MODULE
A Requirement in
PES 409 : Preparation of Teaching Materials
Submitted by:
ARJAY A. ANTONIO
CARMY R. BONIFACIO
JOEY E. CAASI
JACQUELINE DE JESUS
NEIL ESTEBAN
ABIGAIL P. NINONUEVO
KARISSA C. EAY
IRISH-KEE J. DELA MASA
Submitted to:
DR. MELVIN ESCARTIN
3rd Trimester
A.Y. 2017-2018

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