Tcu pe1-module

TAGUIG CITY UNIVERSITY
Gen. Santos Ave., Central Bicutan, Taguig City 1633
Physical Education 1, the culmination of all the competencies required
in the promotion of one’s fitness. In the first-year college (1st semester), various fitness-
related activities were discussed to provide you enough knowledge, values, and skills
in developing your fitness. As a student, expected to have experienced appropriate
physical activity that will help you manage your active lifestyle. It will make you perform
physical activities without being tired or restless. Being physically fit also ensures that
mentally fit and stress free. Dances are one of the activities that will help you maintain
needed to sustain and improve your healthy lifestyle. This unit will assess your fitness
status through engaging in fitness test both health-related and skill-related exercises.
It covers basic understanding of physical fitness and its effects on one’s life. It is
expected that after this, you will have acquired necessary skills and competence
toward the achievement of lifelong fitness.
Physical Education 1: Introduction to Physical Fitness

❖ Physical Education
➢ Legal bases of Physical Education
Physical Fitness
❖ Component of Physical Fitness
❖ Health Related Component
➢ Cardiovascular endurance
➢ Muscular endurance
➢ strength
➢ Flexibility
➢ Body composition
❖ Body Mass Index (BMI)
❖ Aerobic exercise
➢ Aerobic Exercise
➢ Aerobic Dancing
➢ Zumba
After the lesson, you are expected to:
❖ The aspects of physical fitness
❖ The factors that impact physical fitness
❖ Create a physical fitness personal plan.
Overview
❖ Skills Related Component
➢ Agility
➢ Balance
➢ Coordination
➢ Power
➢ Reaction time
➢ Speed
Objective
LESSON 1

Directions: choose and encircle the best answer.
1. What is the state test called for PE?
a. Fitness gram b. Mile test c. Fitness test d. Pe test
2. What does cardiovascular endurance mean?
a. how much the body can stretch b. what the body composed of
c. how the hard the heart works d. how soft the heart works
3. What is the principle that is important when trying to gain benefits for your
heart?
a. fit b. fitt c. thr d. cve
4. HPE stands for?
a. Health and people exercise b. health and physical education
c. happy people entertaining d. none of the above
5. Which of the following is not a purpose of physical education?
a. to involve the learner in a wide range of movement, knowledge and skill
building experience.
b. to develop the ability of a person in singing and painting
c. to expand options option for wise of leisure time
d. none of the above
6. Physical education came from the latin word.
a.Physica and educ b. physics and educ
c. cphysical and education d.. physica and educatio
Directions: match the following
7. Speed - a. line drill b. vertical jump c. 40 yard sprint d. start on the wall
8. Power - a.. start on the whistle b. vertical jump c. line drill d. 40 yard sprint
9. Agility - a.. line drill b. start on the whistle c. vertical jump d. 40 yard
sprint
10.Reaction time – a.40 yard sprint b. line drill c. start on the whistle d. vertical
Pre-Test

Answer the following.
1.Why Physical education is important in school curriculum?
2. Does physical education help students learn?
3. Why Physical Education Is Necessary for Every Student?
❖ Create a physical fitness personal plan
Legal Bases of Physical Education
In accordance with the pertinent provisions of Republic act (RA) No. 7722,
Otherwise known as the “Higher Education Act of 1994” in pursuance of an outcome-
based quality assurance system as advance under CM 046s 2012 and virtue
commission. The following policies, standard and guidelines are hereby accepted and
promulgated by the commission for the purpose of nationalizing physical education in
the country with the end in view of keeping pace with the demand by great
competitiveness; and pursuant to Article XIV, Section 19 of the Philippine Constitution
which mandates that the state shall promote physical education and encourage sports
programs, league competitions, and amateur sports, including training for international
competitions, to foster self-discipline, team work, and excellence for the development
Physical Education is "education through
the physical". It aims to develop
students' physical competence and knowledge
of movement and safety, and their ability to use
these to perform in a wide range of activities
associated with the development of an active
and healthy lifestyle
Activity
Topic Discussion

of a healthy and alert citizenry. All education institutions shall undertake regular sports
activities throughout the country in cooperation of athletic clubs and often sectors.
A. Legal bases, acquisition and importance of physical education as part of
the curriculum
The importance of physical education as part of the curriculum is in the 1986
Philippine Constitution, Article XIV, section 19 which state shall promote physical
education and amateur sports, including training for international competitions and
amateur sports, including training for international competitions, to further self-
discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.
B. The curriculum Philosophy of Physical Education Movement
Enhancement.
For the reasons that same mandated that:
All educational institutions shall undertake regular sports activities throughout
the country in cooperation with athletic clubs and other sectors.
C. Constitutional Provision
These constitutional provisions can be achieved in Physical Education.
According to David (2010), physical education is basis to the best development of the
child and youth. It should be a process of experience, progressing from the simple
type, for small youngsters to non-advance movement
D. Learning Outcomes
The curriculum develops them to grow physically, intellectually, socially,
emotionally as individual and members of a group
E. Learning Approaches
It should develop interest and attitude that will enable youth to feel that they
have a place in this world, can give great contribution in building the society. This is a
well-planned program of Physical Education to ensure effectiveness of instruction.

1. Which of the following activities do you always engage in and how hours do you
spend most in a day or in a week for that activity?
2. How do you think spending so much time on this activity will affect your daily lifestyle
and the status of your health and fitness?
LESSON 2
❖ Create a physical fitness personal plan.
Assessment
Self – Pace Test
Objective

PART I. PAR-Q (Physical Activity Readiness Questionnaire)
Bonoan, Bernardo,2006
Let’s assess if you are ready for participating in physical activities by taking the
Physical Activity Readiness Questionnaire (PAR-Q). Answer the template below.
NAME:_________________________________ SECTION:___________________
DATE:_____________________ TEACHER:______________________________
QUESTIONS YES NO
➢ Has your doctor ever said that you have a
heart condition and that you should only do
physical activity recommended by a doctor?
➢ Do you feel pain in your chest when you do
physical activity?
➢ In the past month, have you had chest pain
when you were not doing physical activity?
➢ Do you lose your balance because of
dizziness or have you ever lost
consciousness?
➢ Do you have a bone or joint problem (for
example back, knee, hip) that could be made
worse by a change in your physical activity?
➢ Is your doctor currently prescribing drugs for
your heart condition?
➢ Do you know of any other reason why you
should not do physical activity?
Let’s see what the questionnaire revealed about your fitness:
➢ If you answered YES to any of these questions, talk with your doctor before
you start engaging in physical activity. Tell your doctor about the PAR-Q and
which questions you answered yes.
➢ If you answered NO to all PAR-Q questions, you can take start participating in
physical activity.
Pre-Test

Match each of the following activities with the fitness component.
Activity
Activities Fitness Component
1.Jogging A. Cardio- vascular endurance
2. Skateboarding. B. Flexibility
3.Stretching C. Strength
4. Soccer D. Muscular endurance
5. Weightlifting
6. Curl-ups
7. Push-ups
8. Basketball
9. Yoga
10. Jumping rope

➢
“Physical Fitness is the ability of an
individual to perform daily activities
efficiently without undue fatigue,” which is
closely the same with Dick’s (1989)
concept about fitness (Wesson et al.
(2000). In his book Sports and P.E. A
Complete A Guide To Advance Level
Study. He stresses’ that physical fitness
is a successful adaptation to the stressors
of one’s lifestyle.
What is Physical Fitness?
Physical Fitness According to
Dicks’ definition gives us an
idea that being physically fit is
not only for athletes. Everyone
should maintain and develop
appropriate physical activity
and fitness levels throughout
life to perform daily tasks and
to be productive
What are the different fitness
components?
Health – and Skill- related
Components of Fitness.
The measurable components
that influence one’s physical
fitness is grouped into two. One
is related to health which is the
health-related components and
the other one is mostly
associated to skills that pertain
more to kinesthetic intelligence
of the individual, or more on
performance-based skill which
is the skill-related components.
Topic Discussion

Health- Related Fitness
1. Cardiovascular Endurance – is the ability of the heart
and the lungs to sustain energy over a long period of
time. One factor that mostly influences this fitness
component is the maximum volume of oxygen (V02 max),
which shows how our body can use oxygen from
moderate to vigorous movement in a physical activity.
Example: A strand treadmill test, 2.4 km run test, and
multistage bleep test.
2. Muscular Endurance – is the ability of the muscle
group to endure contractions against a resistance over a
long period of time. Example: Static squat test, Maximal
push test, McGill core test.
3. Flexibility – is defined as the ability of the muscles,
joints and tendons to move in a full range of motion,
Example: sit and reach
4. Strength – refers to the greatest force and the ability
to apply it. It can be enhanced through a single or group
of muscles in a particular maximal contraction. Example:
Bench press and leg press.

5. Body Composition – is the composition of body
fats compared to lean mass in the body. This fitness
component can be basis for one’s health and well-
being because it is used to indicate obesity, which
may lead to some complications like cardiovascular
and degenerative diseases.
Assessment
Activity 1
Cardiovascular Endurance Assessment: Rockport Walking Test
Test detail
Purpose: It is a simple walking as quickly as possible to estimate and
assess one’s cardio-respiratory endurance.
Equipment: Standard 400- m rack oval or four laps on inside lane,
stopwatch, or watch
Procedure:
1. Before Executing the test, do warm up exercise followed by stretching
activities. Make sure you have a chaperon before you do the activity.
2. After the warmup you can start working (Not running) in the covered
distance as fast as possible. When you have finished the test, record the
time of the walk to the nearest minute and hundredth of a minute (00.00)
3. Measure a 10 – second pulse in the radial or carotid pulse immediately
after the walk test.
4. After the test, do some cool down exercises like walking or jogging
slowly for about 3-5 minutes.
5. Using the regression equation below, compute your relative fitness
level.
Self – Pace Test

V02max= 132.6 – (0.17 x Wt.) - (0.39 x Age) + (6.31 x G) – (3.27xT) –
(0.156x hr)
Where:
V02Max = ml/kg/min
Wt = Body weight in Kg
Age = Age in years
Gender = females= 0 ; Male = 1
Time (T) = Time to walk 1 mile (00:00)
HR = Post- exercise heart rate (bpm)
Source: Hoeger (1991) as cited in Juliano et al. (2008)
5. Using the regression equation below, compute your relative fitness
level.

A. Push – up
Maintain a 90- degree angle of the
elbows as it helps for a good execution.
A score or point is then given for the
performance.
A. Push – up
Maintain a 90- degree angle of the
elbows as it helps for a good
execution. A score or point is then
given for the performance.
Activity 2
Muscular Endurance Assessment: The 1 Minute Push – up Test
Test detail
Purpose: Assess the upper body/arm strength and endurance.
Equipment: Mat
Procedure:
1. Before Executing the test, do warm up exercise followed by stretching
2. For push-ups, begin with a push-up position with your body supported by
your hands, shoulder wide apart; for modified push – ups start with your
body or back in a straight position supported by your hands and bent knees
position. Lower your chest on the floor with your back straight then go back
to the starting position, Execute as many push-ups as you can without
changing your pace.
A. Push – up Position
Observe the following:
Avoid looking up when doing the
push-up test because this may strain
your cervical vertebrae

Activity 3
Flexibility Assessment: Modified Sit & Reach
Test detail
Purpose: Assess lower back and hamstring
Equipment: Wall, meter stick, ruler and chalk
Procedure:
1. Before executing the test, do warm up exercise followed by stretching
2. Sit on the floor with your back, shoulders, and head against the wall. With
legs extended in front, knees straight and the heels 12 inches part, Overlap
your hands to reach the farthest point to be recorded.
a. Head and entire back must be against the wall, with the arms straightened
and then put one hand on top of top the other hand.
b. Fingertips of the hand are touching the floor, and then the measuring
instrument is placed from this point to specify point zero. The heels are 12
inches apart.
c. Then, slowly bend and hold the measurement. Then slowly go back to the
starting position.
Modified Sit and Reach (Cm)
Rating Male Female
Poor <29.5 <32
Fair 29.5 – 34 32. 36.5
Average 34-38 36.6-40
Excellent >43 >42

Exit Ticket
Using a Google Form:
1. How does fitness affect your life?
2. Why is regular exercise important to a person’s health?
3. Are you willing to do a physical fitness test in your home? Explain your
answer?
Remember this!
➢ Fitness does not only refer to being physically fit, but also refers to
a person’s mental state as well
➢ A Fitness Program must include physical activities that will develop
the 5 health related fitness components.

LESSON 3
❖ create a physical fitness personal plan
Objective
Pre-Test
Identification
Direction: Read the following statement carefully. Identify words that
correspond/s the following statement.
1. Lateral running, drills greatly improve both knee and ankle stability.
2. Coordination and general motor skills test, participants attempt to
flip a stick.
3. The shuttle run is a standard training exercise used by athletes who
play stop and go sports.
4. 5m multiple shuttle- distance increasing by 5m shuttle, 6 times for 30
seconds each time.
5. Stand on one leg while balancing on a beam.
Agility Balance Coordination Power Speed Reaction Time

1. Agility – is the ability to change and control the
direction and position of the body while maintaining a
constant, rapid motion. For example, changing directions
to hit a tennis ball.
2. Balance - is the ability to control or stabilize the
body when a person is standing still or moving. For
example, in-line skating.
3. Coordination - is the ability to use the senses together
with body parts during movement. For example, dribbling
a basketball. Using hands and eyes together is called
hand-eye coordination.
Skill- Related Fitness
6. Vertical jump tests- a jump for height, measuring leg power.
7. Procedures for conducting sprint testing.
8. Stick drop test, dropping of an object by measuring how far the
object can falls.
9. Standing long jump test- jump off two legs for maximal distance.
10. The US sobriety test stand with one foot off the ground for 30
seconds.

4. Speed - is the ability to move your body or parts of your
body swiftly. Many sports rely on speed to gain advantage
over opponents. For example, a basketball player making
a fast break to perform a layup, a tennis player moving
forward to get to a drop shot, a football player out running
the defense to receive a pass.
5. Power - is the ability to move the body parts swiftly while
applying the maximum force of the muscles. Power is a
combination of both speed and muscular strength. For
example, fullbacks in football muscling their way through
other players and speeding to advance the ball and
volleyball players getting up to the net and lifting their
bodies high into the air.
6. Reaction Time - is the ability to reach or respond
quickly to what you hear, see, or feel. For example, an
athlete quickly coming off the blocks early in a swimming
or track relay, or stealing a base in baseball

Assessment
Self – Pace Test
Activity 4
Agility Assessment: Hexagonal Agility Test
Test detail
Purpose: To determine the quickness or leg power and speed at the same
time maintaining a balance
Equipment: 18 inches and each
angle is 120 degrees, meter stick
or tape measure for the
measurement, and stop watch
Procedure: Before executing the
test, do warm up exercise
followed by stretching activities.
Make sure you have a chaperon
before you do the activity.
Stand in the middle of the
hexagon facing line A. Throughout
the test, face the line A. The
stopwatch should start on the
command “Go”. Then, Jump with
you both feet over line B and go
back to the middle, then over line
C. Move back again to the middle
then over line D and so on. Do this
for 2 consecutive times and stop
the timer

Activity 5
Reaction Time Assessment: Stick Drop Test
Purpose: To Test the reaction time
Equipment: Ruler, armchair, table or chair.
Procedure: A partner holds a meter ruler in front of you. Place your index finger
and thumb on the side of the 50 cm without contact on the ruler. Your partner will
drop the ruler without your knowledge, and you must watch and catch it with your
finger and thumb as fast as you can. Then, record the level at the point where
his/her Index finger lies. Then, compute the average distance the meter stick fell.
You may use the table that follows to identify how long it took the foot rule or ruler
to fall on the measured distance

Activity 6
Assessment in Balance: Stork Balance Stand Test
Purpose: To assess one’s balance on the ball of his/her foot
Equipment: Flat non-slip surface, stopwatch
Procedure: Before executing the test, do warm-up exercises followed by
stretching. Make sure you have a chaperon before you do the activity.
1. Taking this test you should stand on one leg barefoot, hands on the hips, and
non- supporting foot on the side of the knee of the supporting leg.
The timing starts as the heel is raised from the floor, and ends when any of the
following occurs:
a. the hand(s) come off the hips.
b. the supporting foot swivels or moves (hops) in any direction.
c. the non-supporting foot loses contact with the knee.
d. the heel of the supporting foot touches the floor

Activity 7
Coordination Assessment: Juggling Test
Purpose: To measure the coordination of the eye and hand
Equipment: Sipa (washer weighing 4gms. With 5 inches straw) or 20 pc.
Bundled rubber bands/any similar local materials weighing 4gms.
1. Hit the sipa/rubber band with the right and left palm upward. The height of
material being tossed should be at least above the head
2. Count how many times the performer has hit the material with the right and
left hand
3. Stop the test if the material drops or after 2 minutes.
4. There shall be trials.

Activity 8
Power Assessment: Standing Long Jump Test
Purpose: To measure the explosive strength and power of the leg muscles.
Equipment: Tape measure/meter stick/ any measuring device
1. Stand behind the take-offline with feet parallel to each other, the tips of the
shoes should not go beyond the line.
2. Bend knees and swing arms backward once, and then swing arms forward as
you jump landing on the feet. Try to jump as you can.
3. Do not control the momentum of the jump
4. Must land on both feet
5. Perform the test twice in succession.
6. Place zero point of the tape measure at the take offline.
7. After the jump, spot the mark where the back of the heel of either foot of the
tester has landed nearest to take – off time.
8. Record the distance of the two trials.

Activity 9
Speed Assessment: 40 m Sprint
Purpose: To measure running speed.
Equipment: Stopwatch, Running area with known measurement
Procedure: Before executing the test, do warm-up exercises followed by stretching.
Make sure you have a chaperon before you do the activity.
1. At the signal “ready” stand behind the take-off, the tips of the shoes should not go
beyond the line and assume a crouch position.
2. At the signal “Get Set” assume a un-crouch position (buttocks up) with both hands
on the starting line.
3. At the signal “GO” run to the finish line as fast as you can.
4. Set the stopwatch to zero point.
5. At the signal “GO” start the watch and stop it as the performer crossed the finish
line.
6. Record time in the nearest 0:00:01 seconds.

Exit Ticket
Using a Google Form:
1. Why do athletes or athletic individuals need skill-related fitness?
___________________________________________________________
___________________________________________________________
______________________________________
2. Can others, besides athletes, benefit from skill-related fitness? Why?
___________________________________________________________
___________________
___________________________________________________________
___________________
3. Do you think that skill-related fitness could also be a health-related fitness
component?
Explain.
________________________________________________________________________
________________________________________________________________________
____________
Remember this!
➢ Fitness is a condition in which an individual has sufficient
energy to avoid fatigue and enjoy life.
➢ Physical fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness involves
skills that will enhance one’s performance in athletic or sports
events. Health-related fitness involves skills that enable one
to become and stay physically healthy.

❖ The BMI or Body Mass Index
❖ Describe what the BMI measures
❖ Calculate a person's BMI
❖ Create a walking exercise program
1. Which parameter is used to calculate of BMI of an individual?
a. height b. weight c. abdominal circumference d. both height & weight
2. The formula used to calculate the BMI is:
a. BMI9kg/msup)= weight in pounds * 703/height in inches2
b. BMI(Kg/m2= weight in kilograms/height in meter2
c. both of the above
d. none of the above
3. The BMI score is a screening tool which helps in the assessment of weight
related health.
a. true b. false
4. BMI can be used to screen overweight and obese children beginning from the
age of 2 years old.
a. True b. false
Objectives:
LESSON 4
Pre-Test

5. The normal BMI for an adult is:
a. less than 18.5 b. 18.5 to 24.9 c. 25 to 29.9 d. 30 to 34
6. Adults with a BMI score of 30 of higher are categorized as:
a. overweight b. obese
7. Obese patients are at a high risk for heart diseases, type II diabetes and some
cancers.
a. true b. false
8. An adult BMI calculator can be used to calculate the BMI score for children and
teens.
a. true b. false
9. Waist – to – hip circumference measurement is considered a better alternative
to determine body fat than the BMI score.
a. True b. false
10.A person who has a low BMI and is classified as underweight can be considered
as healthy and free risks.
a. True b. false
Direction: Information in the table to calculate each character’s BMI and then
answer the question below
(Calculating BMI)
Name Mass (kg) Height (m) BMI
Toni Fowler 140 123
Kween LC 110 176
Chad Kinis 70 180
Tetay 109 189
Activity

1. Which characters are underweight?
2. Which character are normal?
3. Which character are overweight or obese?
➢
Topic Discussion
BMI is one of the most demanding fitness
assessment tests because almost all the
professions, use this as part of the
physical examinations to assess if the
person is healthy or unhealthy. Even in
the school, it is also one of the
requirements in physical education class
Body Mass Index (BMI)
As a part of the fitness assessment test. It evaluates a person in terms of
height and weight to determine total body mass. Another tool for assessing
one’s health and fitness in body composition is waist – hip ratio.
Factors affecting BMI
Genetic Factor
• Many studies have identified a specific defect in genes that control
body weight.
• A defect in the gene that synthesizes leptin, which is a crucial
hormonal substance produced by fat and released into bloodstream
that acts on hypothalamus to regulate body weight.
• Congenital absence of leptin produces continual hunger and marked
obesity in children’s
Psychological Factor
• Studies have shown that obese people are about 25 percent more
likely to experience a mood disorder like depression compared with
those who are not obese.

How can you assess your
body composition?
Test Details
Equipment: Weighing scale, Tape
measure/Meter Stick For the height
Procedure:
1. Measure the subject’s body weight (Kg)
and height (m)
2. Calculate BMI using the formula below.
• Many obese people eat in response to negative emotions such as
boredom, sadness or anger.
• to As eating sooth fears, sadness and worry for some.
Lifestyle Factor
• Level of physical activity- sedentary lifestyle can lead to obesity
and so active lifestyle can overcome such problems.
• Dietary habits- A large consumption of foods high in sugar and fat
increases the likelihood of weight gain. Consequently, the total
energy intake rises, which cause problems of overweight and vice
versa.
• Sleeping hours- Insomnia or lack of sleep can cause hormonal
imbalance that increase your appetite or craving for foods high in
calories and carbohydrates.
Economical Factor
• Economic constraints contribute to unhealthy food choices.
• Among low socioeconomic groups they tend to buy products,
vegetables, and fruits decreases, but the proportion by sweets,
added fats, and cereals increases which can lead to obesity.

Formula for computing BMI:
Example: Weight = 68 kg
Height = 165 cm (1.65m)
Calculation: 68/ (1.65)2 = 24.98
Use the table to determine your BMI rating
Rating Men Women
Underweight <20 <19
Healthy Range 20-25 19-24
Overweight 26-30 25-30
Obese >30 >30

Assessment
Self – Pace Test
Fitness Walking Activities
Activity 1: Four-week Walking Exercise Program
Equipment: A route where you can execute your One- Month Walking
Program
Procedure: Students will create their “Personalized Walking Exercise
Program”
Name of Exercise/Workout
Date: Frequency:
Start of Session: End of Session
BMI Category
Scale Weight:
Fitness Goal:
No. of Hours of Sleep:

Week 1 Total Walking Goal:
Walking Days:
Rest Days:
Daily Minute Walk:
Walking Days:
Rest Days:
Daily Minute Walk:
Walking Days:
Rest Days:
Daily Minute Walk:
Walking Days:
Rest Days:
Daily Minute Walk:
A Four-week Walking Program

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1
Week 2
Week 3
Week 4
Put a check ( ∕ ) on the following days that corresponds to your daily / weekly walking program to monitor if you
were able to follow your Personalized exercice program.
How do I feel after accomplishing my goals in walking?
Walking Journal

(Enclosure No.2 to Deped Order No. 034, s 2019
Name: Sex: Age:
Part 1: Health – Related Fitness Test
A. Body Composition: Body Mass Index
Height(m) Weight (Kg) BMI Classification
B. Cardiovascular Endurance: Rockport Walking Test
Heart Rate Per Minute
Before the activity After the activity
C. Muscular Endurance/Strength
Number of Push ups
D. Flexibility: Sit and Reach
Score (cm)
First try Second Try Best Score
Part 2: Skill Related Fitness Test
A. Coordination: Juggling Score
PHYSICAL FITNESS TEST SCORE
CARD

(Enclosure No.2 to Deped Order No. 034,
B. Agility: Hexagon Agility Test
Clockwise: Tie (00.00) Counterclockwise: Time
(00:00)
Average
C. Speed: 40 Meter sprint Time:
D. Power: Standing Long Jump
Distance (cm)
First trial Second Trial
E. Balance: Stork Balance Stand Test
Right Foot: Time (00:00) Left Foot Time: (00:00)
F. Reaction Time: Stick Drop Test
1st Trial 2nd trial 3rd Trial Middle Score

After this lesson, you will be able to:
❖ The benefits and advantages of selected aerobic exercise
❖ The importance of aerobic exercise
❖ Design personal aerobic workouts
Remember this!
➢ No matter what your BMI is, exercise can help reduce your risk
of developing heart disease and diabetes
➢ Always talk to your provider before starting exercise program.
Objective

Direction: Fill out the blanks by choosing the correct word or words from the boxes.
1. It is consuming basically the same number of calories.
2. It is considered the number of aerobic exercise session per week
3. This dance originated in the Dominican
4. The word literally means with oxygen or in the presence of oxygen.
5. Aerobic Exercises should be done
6. Using by floor mats, dumbbells, ball etc.
7. Running, jogging, swimming and playing contact sports.
8. This dance style associated with Jamaica, panama and Puerto Rico
rhythm and beat.
9. It is described this program as an exhalating, effective, easy to follow
10. Aerobic Exercise means more calories burned and an increase in
endurance.
Answer the following questions.
1. Why is exercise good for your health?
2. How do you define workout?
3. Are you a physically fit?
Pre-Test
frequently Balance Intensity Type Aerobics Merengue
Nutrition & Weight Equipment Aerobic dance Reggaeton
Zumba Samba
Activity

➢
Topic Discussion
AEROBICS 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 deliver oxygen
more quickly and efficiently
to every part of the body.
What is aerobics good for?
A regular workout will:
* Strengthen your heart muscle and
lungs,
* Stimulate the circulation of blood,
* Help your burn calories,
*Improve the shape and tone of your
body.
* Help reduce stress, tension,
anxiety, and depression

EQUIPMENT
Aerobic equipment can comprehend floor mats, dumbbells, balls,
steps, ropes, bicycles.
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
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
• Always consider the number of aerobic exercise sessions per week. 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

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 more
complicated movement
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
HISTORY:
Aerobic dancing has been a popular leisure activity in America when Dr.
Kenneth Cooper published “Aerobics” in 1968. It was fun moving with the music
with partner or group of people. Aerobic dancing has evolved generations after
generations, today, aerobic dancing 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

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

ZUMBA
Zumba fitness described this program as “an exhilarating, effective, easy to
follow, Latin-inspired calories-burning dance fitness-party”
“McManama,2014).Zumba is now 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
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 reggae style is associated with Jamaica, Panama, and Puerto
Rico rhythm and beat.
Activity: 1
Do the Following:
1. Read the articles Aerobic exercise as breast cancer prevention Evidence
mounts
Assessment
Self – Pace Test

Aerobic exercise as breast cancer prevention: Evidence mounts
May 07, 2013| by Melissa Healy
There is 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?

2. Plan on how you will present the benefits of aerobic activities to fitness either
through graphic organizer or any multimedia presentation.
3. 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?
4. Be guided with the following criteria:
The rubrics for evaluation are as follows:
16 – 20 points. The student’s critical understanding of the key points presented
in the articles. Information is presented in a very orderly and clear manner,
according to the requirements of the task.
11 – 15 points. The student’s adequate understanding of the key points
presented in the articles. Information is presented in an orderly manner, but a
few requirements of the task were not met.
1-10 points. Does not effectively reflect the student’s understanding of the key
points presented in the articles. Ideas are presented loosely and did not
effectively meet the requirements of the task
5. Send the output to our GOOGLE CLASSROOM using this file name:
SURNAME_ACTIVITY#1. Manage your time well
Activity 2: Let me Think
1. 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. 1.
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?
2. Send the output to our GOOGLE CLASSROOM using this file name:
SURNAME_ACTIVITY#2. Manage your time well
Activity 3: (Aerobic Exercise)
Objectives:
- Identify the different kinds of exercise that is suited for your daily routine.
- Suggest ways to promote aerobic exercise;
- Create an Aerobic Exercise that could accommodate your needs.
Material/Equipment Needed:
-Speaker

Procedure:
- Do your preliminary activities Obtain heart rate at rest 5-10-minute warm up
exercises.
- You will create aerobic exercises (Dance aerobics and Zumba) that will last for 7-
minutes.
- Your will be graded/ evaluated based on the rubric below.
Energy and enthusiasm- 50
Movement or exercise demonstrated – 50
1. How does aerobics help your body?
➢ During aerobic activity, oxygen is delivered to the muscles in our body
allowing us to sustain the physical activity for few minutes.
Exit Ticket
Remember this!

References:
➢ Bonoan, Bernardo,2006. PARQ
➢ Cipriano, E (2016). The 21st Century in Mapeh.Manila, Rexbook Store
➢ Limos, A(2016). The 21st Century in Mapeh.Manila, Rexbook Store
➢ Cipriano, E (2016). The 21st Century in Mapeh.Manila, Rexbook Store
➢ Solis, R Cipriano, E (2016). The 21st Century in Mapeh.Manila, Rexbook Store
➢ Fabella, M Cipriano, E (2016). The 21st Century in Mapeh.Manila, Rexbook
Store
➢ Limos, R. Cipriano, E (2016). The 21st Century in Mapeh.Manila, Rexbook
Store
➢ DO_s2019_034, Revised Physical Fitness Test Manual
➢ https://www.verywellfit.com/what-is-vo2-max-3120097
➢ https://www.topendsports.com/testing/tests/home-
pushup.htm?fbclid=IwAR2oCqYf6E1Y0nDngSMnCTfnN8xvAVJndn9pQAX9P
HcXi22w6ViYoHr8ybY
➢ http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitne
ss_zone/pdf/heart_rate_monitor_activities/health_skill_related_itness/health_s
kill_related_fitness_activity_4.pdf?fbclid=IwAR2_UN3jjiz6maK7yPTIEVV0xzp
bFR_6FiPZnoDlLTVxeGAl3TNgGQmENtk
➢ https://www.deped.gov.ph/wp-
content/uploads/2019/12/DO_s2019_034.pdf?fbclid=IwAR0yzd_xohttc1m6f4p
PxzPrikYt37VHW0GYYtXRnSJg0qIoIpB9pNOdP98
➢ https://www.slideshare.net/caasijoey/grade-11-learning-module-on-aerobic-
fitness-and-musclebone-conditioning
➢ http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitne
ss_zone/pdf/heart_rate_monitor_activities/health_skill_related_itness/health_s
kill_related_fitness_activity_4.pdf?fbclid=IwAR16MIkucA6w2jU42O5jTD1Bl0f
AeSl9OsIfQp1VOj3mTj4LFPawsuRQSDc
ANDREW B. PASCUA
Writer

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