This document provides information on achieving fitness through cardiovascular exercise, strength training, and aerobic exercise like jumping rope. It emphasizes that regular exercise is needed to stay healthy and describes different exercises to work on cardiovascular endurance, muscle strength, and aerobic fitness. Examples given include running, modified pushups, squats, and low to high jumps. Jumping rope is highlighted as an efficient and portable exercise that can improve cardio fitness, agility, and strength.

1. ACHIEVING FITNESS
THROUGH EXERCISE
Exercise is a universal need of every individual who wants to
reach a certain level of fitness. Nutrition would dictate proper diet and
physical education would suggest exercise and rest. A well-planned
fitness program would consider three important factors to achieve
wellness. These are exercise, diet, and rest.

2. CARDIOVASCULAR EXERCISE
- To keep the body in shape, we need to move them.
- Movement makes the muscles stronger and our bodies more efficient and
healthy.
- Need a minimum of 20 minutes of continued elevated pulse at least three
times a week to get best results if you want to achieve fitness.

3. Cardiovascular fitness
■ the ability of the heart, blood cells, and lungs to supply oxygen-rich
blood to the working muscle tissues and the ability of the muscles to
use oxygen to produce energy for movement.
■ Cardiovascular exercise – any exercise that raises your heart rates. It
uses large muscles like the biceps and triceps of the upper arms and
the quadriceps, hamstrings, and sartorious of the legs. These
muscles may be developed and strengthened through aerobics and
other activities, like walking, running, bike riding, and swimming.

4. Benefits of cardiovascular exercises:
1. Reduces stress and mood swings.
2. Promotes better sleep.
3. Provides more energy.
4. Allows the body to move efficiently in a day-to-day living.
5. Increases bone density (increasing the amount of calcium and
minerals in the bones).

5. Exercises:
A. Ladder Run
1. Form two lines and execute the run (forward and backward) one after
another from start to finish.
2. Repeat the run sideward to the right and back to the left, facing the side of
the ladder.
B. Modified Distance Run (to be done by 10s)
1. Mark both ends of the given area. Choose the side where you want to start
the run.
2. Make four runs back and forth.
3. Touch the wall each time you reach the end.

6. STRENGTHENING MUSCLES AND BONES
- Regular exercises that enhance flexibility help prepare the muscles to be
developed fully.
- Warming-up and stretching the body strengthen muscles and contribute to overall
fitness and good healt.
- While the best exercise for building and maintaining strong bones are weight-
bearing and muscle-strengthening activities.
- Push-ups, pull-ups, and squats are some of the examples of resistance that works
on the tendons that attach the muscle to the bones.

7. Muscle Strength
■ refers to the ability of a muscle group to develop maximal force against
a resistance in a single contraction.
■ Muscle Endurance – refers to the ability of a muscle group to exert
submaximal force for extended periods.
■ Exercises for muscle strength and muscle endurance help in buildings
one’s muscles and in reaching a good level of fitness.

8. Exercises:
A. Squats for the Buttocks and Thighs
Instructions:
1. Stand with feet hip-width apart.
2. Bend knees down and sit back.
3. Knees stick out farther than toes.
4. Weight slightly back on your heels.
5. Hands on your hips.
6. Feel the strength and stay in position for 2 minutes, 5 minutes, 7 minutes,
or so.

9. Exercises:
B. Modified Push-ups for the Chest and Arms
Instructions:
1. Lie on your stomach, knees bent and ankles crossed.
2. Place you palms on the floor a bit to the sides and in front of your shoulders.
3. Tuck your chin a few inches into your chest so that your forehead faces the floor.
4. Alternately push down the chest and up.
C. Shoulder Press
For this exercise, dumbbells or books will do:
Instructions:
1. Sit up tall on a chair.
2. Feet on the floor, hip-width apart.
3. Hold book downwards and alternately bring book up, at shoulder level, palm
facing back.

10. ENJOYING AEROBICS
- Aerobics – an exercise that promotes the circulation of oxygen through the
blood and is associated with an increased rate of breathing. It is a system
of physical conditioning to enhance circulatory and respiratory efficiency
that involves vigorous, sustained exercise such as jogging, running, hiking,
dancing, swimming, or cycling, improving the body’s use of oxygen.

11. Aerobic Fitness
■ refers to the ability to take oxygen from the atmosphere to reproduce
energy for muscle cells.
■ It stimulates and strengthen the heart and lungs, thereby improving the
body’s utilization of oxygen.
■ This exercise, sometimes known as “cardio” exercise, requires pumping
of oxygenated blood by the heart to deliver oxygen to working muscles.

12. Exercises:
A. Aerobic Moves
1. Run 4x around the give n area. Try to do it 4-8x (after the run, students must go
back to their line formations.
2. March forward and backward with the stamp on the 4th march (repeat the
movement 8x)
3. Execute 3 steps forward, backward, sideward to the right and to the left. Raise
the knee after the 3rd step with a clap, alternating right and left.
4. Execute a 4-step turn alternately right and left with a clap on the 4th step.
5. Do a hip grind 8x right and left.
6. Swing arms obliquely up 8x alternately right and left while one foot points to the
rear.
7. Repeat step number 5.
8. Grapevine (cross-step) 8x to the right and left 8x to the left.
9. Slide steps forward right and left 4x. Take 4 steps backward (1,2,3,4). Repeat 4x
forward and backward.
10. Do jumping jacks 10x.

13. Exercises:
B. Low to High Jumps
Everybody must be brought to a basketball court.
1. Execute low jumps travelling a distance, then deliver a high jump.
2. Do this exercise five times to strengthen legs and improve balance.

14. JUMPING ROPE

15. Jumping Rope
■ an incredibly efficient, workout tool. It can be carried in backpacks,
during weekend trips or vacations because this is one of the easiest
ways to build cardio fitness, agility, and strength on the go.
■ It is a great calorie-burner. It improves cardiovascular fitness awhile
toning muscles at the same time. It is good for the heart. It
strengthens upper and lower body. By using jump rope, direct stress
is put on your knees, ankles, and hips, and if its is done properly, it
can be a lower impact activity that is better than jogging. It could be
a good choice for an exercise since it is easy, cheap, and portable.

16. ■ In doing this exercise, make sure you have a good rope. Plastic “speed”
ropes are more durable than cotton ones and whip around faster,
contributing to a more intense workout.
■ Here are the steps on how to use the rope correctly to prevent injuries.
1. Adjust the rope by holding the handles and stepping on the rope.
2. Shorten the rope so that the handles reach your armpits.
3. Wear properly fitted athletic shoes, preferably cross-training shoes.
4. Hold the rope with hands at about the hip height and elbows slightly
bent, keeping your upper arms close to your sides.
5. The exercise surface is important. Do not attempt to jump on carpet,
grass, concrete, or asphalt. Use wood floors as much as possible.

17. Exercises:
A. Jump rope Routine with or without the rope
1. Take the rhythm of rope jumping. Jump without the rope.
2. Hold both handles of the rope in one hand and swing or circle the rope
to practice the rhythm of the rope.
3. Handle the ends now on both hands. Try a one-minute jumping rope.
B. Continue to practice in pairs, observe hand positions and body
coordination. Aim to jump for at least 30 seconds continuously.
C. Try variations like forward jump, side-to-side jump and single-leg jump-left
and right.