Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
A module on physical fitness which is to prepare for common men covering meaning, type, component, training methods, curriculum, international program, important links
Self-declarations-The content is exclusively meant for academic purposes for enhancing teaching and learning. Any other use for economic/commercial purpose is strictly prohibited. The users of the content shall not distribute, disseminate or share it with anyone else and its use is restricted to advancement of individual knowledge. The information provided in this e-content is authentic and best as per knowledge
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
A module on physical fitness which is to prepare for common men covering meaning, type, component, training methods, curriculum, international program, important links
Self-declarations-The content is exclusively meant for academic purposes for enhancing teaching and learning. Any other use for economic/commercial purpose is strictly prohibited. The users of the content shall not distribute, disseminate or share it with anyone else and its use is restricted to advancement of individual knowledge. The information provided in this e-content is authentic and best as per knowledge
AM I PHYSICALLY FIT OR IS IT FAR FROM THE TRUTH
what physical fitness
component of physical fitness
skill related physical fitness
exercise prescription
principle of exercises
theory of fit
warmup and cool down
This is a project for the physical education 2 course. I've designed a comprehensive 12-week training program for a 21-year old female who's attending a major cycling event next summer.
[Scroll down to page 6+]
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
AM I PHYSICALLY FIT OR IS IT FAR FROM THE TRUTH
what physical fitness
component of physical fitness
skill related physical fitness
exercise prescription
principle of exercises
theory of fit
warmup and cool down
This is a project for the physical education 2 course. I've designed a comprehensive 12-week training program for a 21-year old female who's attending a major cycling event next summer.
[Scroll down to page 6+]
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
How to Create Map Views in the Odoo 17 ERPCeline George
The map views are useful for providing a geographical representation of data. They allow users to visualize and analyze the data in a more intuitive manner.
How to Split Bills in the Odoo 17 POS ModuleCeline George
Bills have a main role in point of sale procedure. It will help to track sales, handling payments and giving receipts to customers. Bill splitting also has an important role in POS. For example, If some friends come together for dinner and if they want to divide the bill then it is possible by POS bill splitting. This slide will show how to split bills in odoo 17 POS.
Basic Civil Engineering Notes of Chapter-6, Topic- Ecosystem, Biodiversity Green house effect & Hydrological cycle
Types of Ecosystem
(1) Natural Ecosystem
(2) Artificial Ecosystem
component of ecosystem
Biotic Components
Abiotic Components
Producers
Consumers
Decomposers
Functions of Ecosystem
Types of Biodiversity
Genetic Biodiversity
Species Biodiversity
Ecological Biodiversity
Importance of Biodiversity
Hydrological Cycle
Green House Effect
Students, digital devices and success - Andreas Schleicher - 27 May 2024..pptxEduSkills OECD
Andreas Schleicher presents at the OECD webinar ‘Digital devices in schools: detrimental distraction or secret to success?’ on 27 May 2024. The presentation was based on findings from PISA 2022 results and the webinar helped launch the PISA in Focus ‘Managing screen time: How to protect and equip students against distraction’ https://www.oecd-ilibrary.org/education/managing-screen-time_7c225af4-en and the OECD Education Policy Perspective ‘Students, digital devices and success’ can be found here - https://oe.cd/il/5yV
Instructions for Submissions thorugh G- Classroom.pptxJheel Barad
This presentation provides a briefing on how to upload submissions and documents in Google Classroom. It was prepared as part of an orientation for new Sainik School in-service teacher trainees. As a training officer, my goal is to ensure that you are comfortable and proficient with this essential tool for managing assignments and fostering student engagement.
2. Learning competency: Undertake physical
activity and physical fitness assessments (PE8PF-
la-h-23)
OBJECTIVES:
a. define physical fitness;
b. identify and describe the components of Health-
Related Fitness (HRF);
At the end of
this module,
you should be
able to:
3. Bow your head and let
us pray before we start
the lesson.
Lord, we offer to you our
class today. We pray that
through your Divine
Guidance, we would
learn how to listen
attentively to the inputs
of our teacher. May we
appreciate his/her effort
in imparting his/her
knowledge to us.
4. In your Grade 7 lesson, you have
learned about the different physical
fitness components, the health-
related components and the skill-
related components.
This time, let us check if you can
still remember the concepts from
your previous lesson
Tell HRF if you think that the picture is Health-Related
Fitness and SRF if it is Skill-Related Fitness.
5. Look at the pictures and describe the actions and
how the person in the picture might be feeling.
Now tell what are the benefits associated with
each activity and why?
7. PHYSICAL ACTIVITY
defined as any bodily movement created by
skeletal muscles that require energy
outflow. It is produced by alternating
reduction and relaxation of the skeletal
muscles which results in a notable increase
in energy a person uses.
8. PHYSICAL ACTIVITY
• Going for a walk, bike, or run (join
our indoor walking program).
• Doing household chores.
• Taking the stairs instead of the
elevator.
• Playing at the park.
• Raking leaves
9. The Benefits of Physical Activity
• Easy breathing due to improved respiration and blood
circulation
• Improved cardiac output because the heart gets
stronger and efficient
• Improved vascular system because your veins and
arteries become cleaner from the reduction of fatty
deposits
• Maintained and sustained physical activity or work
overtime resulting to increased muscular strength and
endurance.
• Improved flexibility and sensory skills like balance and
movement
10. PHYSICAL FITNESS TEST
is a set of procedures intended to determine
a student’s level of physical fitness. It is
designed to test two categories of physical
fitness commonly referred to as “health-
related” and “skill- related”.
11. Basic Terms in Fitness
• Fitness is a condition in which an individual
has enough energy to avoid fatigue and enjoy
life.
• Physical Fitness is a state of health and well-
being that enables the individual to perform
well in the aspects of sports, occupations and
daily activities.
12. Basic Terms in Fitness
• Health-Related Fitness is the ability to
become and stay physically healthy.
• Health-Related Components refer to the
factors that promote total health and prevent
the beginning of disease and problems
associated with an activity.
14. Cardiovascular Fitness
- is the ability of the heart (cardio) and
circulatory system (vascular) to supply
oxygen to muscles for an extended period
of time.
Example: 1 km. run, cycling and step-
test
3- minute Step Test- this test measures
your cardiovascular endurance.
Scoring- record the 60- second heart rate after
the activity.
15. Muscular Strength
- refers to the maximum amount of force a
muscle can exert against opposing force.
Example: Push- ups and sit- ups
90- degrees Push- ups- this test measures
the strength of the upper extremities.
17. Muscular Endurance
- refers to the ability of the muscle or group of
muscles to sustain repeated contractions
against resistance for an extended period of
time.
Example: Partial Curl-Up and planking
Basic Plank- this test measures
strength/stability of the core muscles.
Scoring- record the time in the nearest
seconds/minute. Maximum of 90 seconds for Boys
and Girls
19. Flexibility
- is the ability to move a body part through a full
range of motion at a joint.
Example: Sit-and-Reach
Sit-and-Reach- this test measures the flexibility
of the lower extremities (particularly the trunk)
21. Body Composition
- Is used to describe the percentage of fat, bone,
water and muscle in human bodies.
Example: Identifying your height and weight to
determine your BMI ( Body Mass Index)
BMI- this test determines your body’s classification.
23. Body Composition (weight & height)
Weight- this refers to the heaviness and the
lightness of a person.
Scoring- record body mass to nearest 0.5
kilograms
Height- the distance between the feet on the
floor to the top of the head in standing position.
Scoring- record standing height to the nearest 0.1
centimeter
*** 1 meter = 100 centimeters
26. Quest for Fitness
In this activity, let your students reflect on their daily
activities and write them down on the table below.
Remind them to give special attention to activities that
will help improve their HRF and maximize their body
potentials.
What are my daily routine or tasks associated with
health-related fitness?
27. Quest for Fitness
Conduct the Physical Fitness Test below. Record your scores and
ratings on the score card provided by your teacher.
PHYSICAL FITNESS TEST SCORE CARD
Name: Sex: Age:
Part 1: Health-Related Fitness Test
A. BODY COMPOSITION: Body Mass Index (BMI)
1. Body Mass Index (BMI)
Height (meters) ________ Weight (kilograms)_____ BMI___ Classification______
B. CARDIOVASCULAR ENDURANCE: 3- Minute Step
Heart-Rate per minute
Before the Activity ___________ After the Activity_______________
C. STRENGTH
1. Push-up Number of Push-ups___________
D. FLEXIBILITY
1. Sit and Reach Score (centimeters)
First Try __________ Second Try__________
28. Quest for Fitness
Dance with me
Directions: Create a 3-minute dance exercise routine
and perform it together with your family members.
Make sure to follow health safety protocols in doing the
activity such as wearing of face masks and observe
social distancing. Take note also of the components of
Health-Related Fitness in doing your routines.
1. What Health-Related Fitness Component/s is/are
present in your Zumba routine?
2. How do you feel when dancing together with your
family?