Physical Education 1: Senior High School: Grade 11 1 Quarter: Module 1
Physical Education 1: Senior High School: Grade 11 1 Quarter: Module 1
2 Health Related and Skill Related 1. Define Health Related and Skill Related Physical
Physical Fitness Fitness
2. Differentiate Health Related Fitness from Skill
Related Fitness
3. Identify the components of Health Related and
Skill Related Physical Fitness
4 Bone and Muscle Strengthening 1. Distinguish aerobic from muscle and bone
Exercises 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
PRE-TEST:
Instruction: 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 ___ ?
4. If Randy perform short bursts of lifting very heavy weights with low repetitions, this
type of exercise is called ___?
5. The ability of a muscle to exert force for a brief period of time is referred as __?
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
10. When weight lifting for muscular strength, one should lift ____weight and do____
repetitions?
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.
In this module you will learn about the concepts of physical education, physical fitness,
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 the following:
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.
One of the objectives of physical education in the school system from grade one to
college is to improve the overall fitness of the students.
FITNESS
ILLNESS
Illness is the ill feeling and /or symptoms associated with disease or a
circumstance that upsets homeostasis.
HEALTH
Health is the optimal well-being that contributes to the quality of life. It is more
than freedom from disease and illness, through freedom from disease is important to
good health. Optimal health includes high-level mental, social, emotional, spiritual and
physical wellness within the limits of one’s heredity and personal abilities
WELLNESS
Physical Fitness
Physical fitness is more than being able to run a long distance or lift a lot of
weight at the gym. Being fit is not defined only by what kind of activity you do, how
long you do it, or at what level of intensity.
Physically fit person has the ability to last, to bear up, to withstand stress, and to
persevere under difficult circumstances where an unfit person would give up. Physical
fitness is the opposite of being fatigued from ordinary efforts, to lacking the energy to
enter zestfully into life’s activities, and to becoming exhausted from unexpected,
demanding physical exertion."
Being physically fit is striving to live better. It will help you bring your body, mind
and spirit into concert.
Physical fitness is both physical and mental, lowering your risk for many diseases,
while helping to increase longevity and improve your self-esteem and ability to
manage stress. You will be more productive and safe at work, and better equipped to
hit home runs when they are needed (Mc Glynn)
• Relieves depression
ACTIVITIES/ASSIGNMENTS/PROJECTS:
Activity 1.
Instructions: What are the 5 components of an individual that Physical Education aims
to develop?
1.
2.
3.
4.
5.
Activity 2.
Activity 3.
2. Flexibility
Flexibility is the range of motion around a joint. Good flexibility in the joints can
help prevent injuries through all stages of life. If you want to improve your flexibility,
try activities that lengthen the muscles such as swimming or a basic stretching
program.
3. Muscular strength
Muscular strength is the ability of the muscle to exert force during an activity. The
key to making your muscles stronger is working them against resistance, whether
that be from weights or gravity. If you want to gain muscle strength, try exercises
such as lifting weights or rapidly taking the stairs.
4. Muscular endurance
5. Body composition
Body composition refers to the relative amount of muscle, fat, bone, and other
vital parts of the body. A person's total body weight (what you see on the bathroom
scale) may not change over time. But the bathroom scale does not assess how
much of that body weight is fat and how much is lean mass (muscle, bone, tendons,
and ligaments). Body composition is important to consider for health and managing
your weight!
Agility is the ability to change body positions quickly and accurately to the
indicated response or situation. Balance refers to the ability of a person to maintain
a specific body position while still or in motion. Coordination is the speed and
accuracy of correct muscle response to produce a desired movement.
2. Power
3. Speed
is the ability to move the body or a region of the body as rapidly as possible from
one point to another. Speed is the rate of movement, or the amount of time it takes
for a body or object to travel between two points. Speed usually refers to running
speed, as in the sprints in track or football. However, speed can be performed as leg
speed in soccer kicking, arm speed in throwing a baseball, and body speed
(acceleration) necessary in gymnastics.
4. Reaction Time
This refers to the time lapse between the presentation of the stimulus (sound-
sight-touch) and the first muscular movement of the performer. Reaction time
enables the performer to move faster, which can affect other skill components such
as speed and power. Reaction time can be improved through the use of many
developmental programs, such as strength and speed improvement.
Activity 1.
Instructions: What is the difference between Health Related Fitness and Skill Related
Fitness?
Activity 2.
1. Cardiorespiratory endurance -
2. Flexibility -
3. Muscular strength -
4. Muscular endurance -
5. Body Composition -
Activity 3.
Instructions: Give exercise which will help develop the following Skill Related Health
components.
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.
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
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.
Calculating the Target Heart Rate Zone using the Heart Rate Reserve:
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
Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR.
Activity 1.
Instructions: Using the HRR method, determine your aerobic exercise target heart rate
zone. Work within the range of 60%-95%. Ex 60% and 70%
Activity 2.
Instructions: 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.
Activity 3.
Instructions: 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.
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.
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.
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 your stone lands and perform the exercise.
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 of muscle 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
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.
Activity 1.
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.
1.
2.
3.
4.
Activity 2.
Instructions:
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.
Activity 3.
Instructions: 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. Write your output on the
space provided next page.
POST-TEST:
Instruction: Read and understand the statement carefully. Encircle the letter with
correct answers.
2. Bonifacio is trying to find out how much weight he can push across the room. He is
really trying to measure his __?
6. Fitness walking, jogging, and running are physical activities that can improve _?
7. Which of the following exercises would best test the muscular strength of your legs?
8. The following group of weight bearing activities can help improve growth and bone
strength, except?
9. What is a lifestyle change that can increase your level of aerobic, muscular and
bone strength?
10. The number of times one should exercise to improve a component of fitness is called
_?
a. Intensity c. Time
b. Frequency d. Progression
REFERENCES:
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.
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