This document provides information about aerobic exercise including its definition, benefits, examples of aerobic exercises, guidelines for duration and intensity, and safety considerations. It defines aerobic exercise as exercise that provides cardiovascular conditioning by controlling the amount of oxygen to the muscles. Some key benefits mentioned are improved cardiovascular health, lower blood pressure and cholesterol, weight management, and improved lung function. The document recommends a minimum of 30 minutes of aerobic exercise 5-7 days per week, and provides examples of lower and higher impact aerobic exercises. It also discusses measuring exercise intensity and includes warming up, cooling down, and gradually progressing the intensity of aerobic workouts.

1. Saint Michael College
Cantilan, Surigao del Sur
College Department
LEARNING MODULE
PE 1- Self- Testing Activities
I. Module 5: Aerobic Exercise
II. Introduction:
Physical Education as a part of educational system, is the pattern which
helps in the development of the potentials of an individual which enable them to
attain total fitnessto serve as a guide in having a ―Good Life ‖. The major goal of
physical education is fitness. Physical fitness is the ability to perform one’s daily
task efficiently without undue fatigue and with enough reserved energy.
Aerobic or "with oxygen" exercises provide cardiovascular conditioning. The
American Heart Association recommends a minimum of 30 minutes of
cardiovascular exercise 5 to 7 days per week.Don't forget warm-up, cool-down and
stretching exercises in your aerobic exercise session.
III. Topic: Aerobic Exercise, Its benefits and
IV. Time Frame: 8 Hours
V. Objectives:
a. Define aerobic exercise
b. Perform basic aerobic exercise routine
c. Appreciate the benefits of aerobic exercise into our body
VI. Summary of the Topic:
What is aerobic exercise?
Aerobic exercise provides cardiovascular conditioning. The term aerobic
actually means "withoxygen," whichmeansthat breathing controls the amount of
oxygen that can make it to the muscles to help them burn fuel and move.
Benefits of aerobic exercise:
 Improves cardiovascular conditioning.
 Decreasesrisk of heart disease.

2.  Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreasesrestingheart rate.
Exercise safety
It is recommended that you talk with your physician before you start an exercise
program. Ask what, if any, limitations you may have. People who suffer
from diabetes,hypertension,heart disease, arthritis,pulmonary conditions, or
other health conditions may need additional safety guidelinesfor exercise.
Note: If you develop symptoms during exercise including,but not limited to,
unusual shortness of breath; tightnessin the chest;chest, shoulder,or jaw pain;
lightheadedness; dizziness; confusion; or joint pain, you should stop exercising
immediately and contact your physician.
What are some examples of aerobic exercise?
Lower impact aerobic exercise includes:
1.Swimming.
2. Cycling.
3. Using an elliptical trainer.
4. Walking.
5. Rowing.
6. Using an upper body ergometer (a piece of equipment that provides a
cardiovascular workout that targets the upper body only).
Higher impact aerobic exercise includes:
1. Running.
2. Jumping rope.
3. Performing high impact routines or stepaerobics.

3. How often and for how long should I do these exercises?
The AmericanHeart Association recommends that everyone reach a minimum of 30
minutes of some form of cardiovascular exercise 5 to 7 days per week.This can be
broken up into 10-minute time periods. This means that taking 3 walks of 10
minutes each would let you reach the recommended minimum guideline for
reducing the risk of heart disease, diabetes, hypertension, and high cholesterol.
You would also burn the same number of caloriesas you would if you walked for
the full 30 minutesat 1 time.
Explanation of intensity
The intensity is determined by how hard you are working. The intensity of the
exercise is determined by what your goals are, what limitations you have, and your
current fitnesslevel.
Heart rate and exercise
Your heart rate increasesin direct correlation withthe intensity of the exercise.
Heart rate levels can vary significantly from one person to another based on fitness
level,genetics, environment, and exercise tolerance. If you wish to train based on
heart rate,contact your healthcare provider to determine what the appropriate
range is for you. Some medications,most often blood pressure drugs, control heart
rate, making it impossible to determine exercise intensity in this way. Ask your
physician to determine if you are on any of these medications.
Monitoring intensity in other ways
How can you know if you are working at the right intensity? Using an RPE (Rate of
Perceived Exertion) chart can helpyou to determine the appropriate intensity. The
scale usesa 1 to 10 rating system. One is very light, such as walking to the
refrigerator for a glass of milk. Ten would be a very significant level,representing
maximal exercise.Ten would be indicative of not being able to take another step
without fear of collapse. It is not recommended for anyone to work at a rate of 10
without strict supervision by a healthcare provider. Moderate intensity is the level
of exercise that is most recommended, and can be determined by a rating between
a 3 and a 5.

4. Warming up and cooling down
Every session of aerobic exercise should include a warm-up and cool-down. The
warm-up period should not include staticstretching, but should instead be a
gradual increase in pace and intensity of the exercise.This allows the body to
increase blood flow to the musclesand decreases the likelihood of a muscle or joint
injury. The warm-upshould last between5 and 10 minutes. The cool-down session
should last a similar amount of time as the warm-up, with the pace gradually
decreasing.Stretching exercises would be appropriate after aerobic exercise.
Progression of aerobic exercise
Progression to higher intensitiesof exercise should be based on individual exercise
tolerance.There are 3 methods for challenging aerobic fitness:
A. Increase speed.
B. Increase the resistance.
C. Increase the duration.
Any of these methods, or a combination of these methods, will improve aerobic
fitness. Increasing intensity should be done very gradually. You should challenge
yourself for only a few minutes at a time.
VII. Learning Activity:
Activity :
Make you own routine of an aerobic exercise. Capture a video in doing your routine
and send it to your PE teacher for the performance.
( Don’t forget to perform a Warm-up ( before) and Cooling down( After),part of your
video.
Wear an appropriate attire.

5. VIII: Evaluation: Briefly explain your answer.
1. How important is aerobic exercise to you?
2. After doing your routine of aerobic exercise,how do you feel?
3. What are the benefits of aerobic exercise?
IX. Reference/s:
Centers for Disease Control and Prevention. Perceived Exertion (Borg Rating of
Perceived Exertion Scale). Accessed 7/16/2019.
American Heart Association Recommendations for Physical Activity in Adults. Accessed
7/16/2019.
Prepared by:
JAN CLAIRE MARY C. ARIENZA
PE Teacher
Checked by:
(Sgd) GERMANAA. ORZALES, Ph.D.
Dean of Teacher Education, Arts and Sciences