Exercise for Fitness

Governor Pack Road, Baguio City, Philippines 2600

Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

HEALTH OPTIMIZING PHYSICAL EDUCATION 11 (midterms)

(HOPE 1: Muscle and Bone Strengthening Activities)
OVERVIEW:

Regular Physical activity and exercise can help you stay healthy, energetic and independent as you
get older. Exercise play a vital role in preventing health diseases and stroke. The health benefits of
doing regular exercise have been shown in many studies. Physical activity and exercise can reduce
stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power,
sharpen the memory and increase our muscles and bones strength. It also helps in preventing and
reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
(Mohammed Elmagd)

Exercise for fitness enables the learners to set goals, monitor one’s participation in aerobic, and
muscle and bone strengthening activities and constantly evaluate how well one has integrated to
one’s personal lifestyle. Incorporating regular physical fitness activity into one’s lifestyle and for
establishing a personal regimen that will help guarantee a productive, healthy and satisfying life.

PART 1: TOPICS AND DISCUSSIONS

Lesson 1: Introduction to Physical Fitness Activity and Exercise with Muscle and Bone Strengthening
Activities

Fitness brings many advantages and benefits to various aspect of a person’s life. Fitness enhances an
individual’s ability to enjoy work and leisure activities. A person who achieves total fitness can usually
avoids undue fatigue, so that he or she has energy left for hobbies, recreation, and for meeting
unforeseen emergencies.

Physical fitness is a dynamic quality that allow a person to be satisfied hi/her needs regarding mental,
emotional stability, social consciousness and adaptability, spiritual, moral fibers and organic health
consistent with heredity. Physical fitness applies to all things with regard to conditions and rightness of
an individual’s whole being.

Exercise is a subtype of physical activity, usually performed during leisure time worth the intention of
improving one’s physical fitness. Thus, it’s executed for the sake of training. It is an active
performance of the mind and body. People who exercise vigorously on regular basis live longer,
have fewer heart attacks and other serious diseases and enjoy a greater sense of well-being.

Types of Exercises:

1. Aerobic Exercise- this is an activity which requires the use of large amount of oxygen over a
prolonged period of time, and in which will force the body through repetitive movement to expand
its capacity to supply oxygen. Any exercises which makes you tired, continuous, vigorous exercise
directly involved in the development of muscular endurance.

2. Anaerobic Exercise- activity done in the low supply of oxygen. It produces fat-free content
energy by using the oxygen that is present in muscle tissue and blood, which is easily re-supplied by
normal breathing.
 Exercise for Fitness
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

Mode Relative Performance Frequency Duration Miscellaneous

Intensity
Aerobic continues, Less 60% to 80% of At least 3 20 to 60 Less risk to sedentary
Activities long, intense maximum but not minutes or older individuals
sustained range more than
activities 6x a week
Anaerobic Explosive, More 85% to 100% 3 to 4 days 10 seconds Used in sports and
short intense per week to 2 minutes team activities
Activities
duration,
burst type
activities

BASIC ELEMENTS OF TRAINING PROGRAM

1. Warm-up- this should take place before workout. According to Prentice (1992), warm-up increases
body temperature, stretches ligaments and muscles, and increase flexibility. The purpose is to
gradually stimulate the cardio respiratory system to a moderate degree, thus producing an increase
blood flow to working skeletal and resulting in an increase in muscle temperature.
> The warm-up should last approximately 10-15 minutes
> You should not wait longer than 15 minutes to get started in activity following the warm-up.
> The warm-up should begin with 2- or 3-minutes light jogging to increase metabolic rate and
core temperature.
> it should be followed by a period of flexibility exercise in which the muscles are stretched to
take advantage of the increase in muscle elasticity.
2. Work-out (Focused activity or training)
3. Cool down- helps in returning the blood to the heart for reoxygenation, thus preventing a pooling
of the blood in the muscles of the arms and legs. Such period last about 5-10 minutes.

References:
1. www.education.vic.gov.au.com
2. www.canadiansocietyforexercisephysiology(2002).com
3. www.depedligao.city.net/PE11LM.pdf.com

(Physical Activity Readiness Questionnaire)

Questions
1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. Do you lose your balance because of dizziness or have you ever lost consciousness?
4. Do you have a bone or joint problem (back, knee, hip) that could be made worse by
change in your physical activity?
5. Does your doctor currently prescribing drugs for your heart condition?
6. Do you know of any other reason why you should not do physical activity?

*If you answered YES to any of these questions, talk with your doctor before you start engaging in
physical activity.
*If you answered NO to all questions, you can start participating in physical activity.

ACTIVITY START UP!

Precautions when exercising: READ! Do not suddenly increase your exercise rate, duration, or
complexity. Make all such changes gradually as you become conditioned to handle the increase.
1. Do not exercise when you are not well.
 Exercise for Fitness
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

2. Breathe slowly and deeply as you stretch. Be sure to continue breathing during a stretch.
3. Avoid stretching the ligaments and capsules that surround joints. Pain is an indication that something
is wrong; it should not be ignored.
4. Ballistic stretching should only be done by those who are already flexible and/or are accustomed to
stretching and should be done only after static stretching.
5. Do not bounce, jerk or force stretches. Stretch only to point at which tightness or resistance to stretch
or perhaps some discomforts are felt. Stretching should not be painful.

6. Stretch at your own pace, paying attention to what you are doing. Stretch gently. Always stretch
slowly and with control.
7. Hold warm-up or cool down stretches to a count of 10-15 seconds.
8. Stop stretching when you feel pain, do not stretch through it.
9. Stretching from a seated position rather than a standing position takes stress off the lower back and
decreases the chance of back injury.
11. Wear proper attire: Comfortable loose shirt, jogging pants/leggings, rubber shoes (wear socks)
12. WARM-UP EXERCISES MUST TAKE PLACE FIRST before doing the activity.

MUSCLE AND BONE STRENGTHENING ACTIVITIES

Fitness Activity Level 1
Recovery time/rest/intervals of 15-20 seconds are prescribed in between exercises, and set
repetitions.
1. Stationary Jogging (Jog in place)

➢ 3 minutes duration
➢ 2 repetitions

2. Jumping jacks

STEPS:
- Stand upright with your legs together, arms at your sides.
- Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over
your head.
- Jump back to starting position.
- Repeat

➢ 20 Repetitions
➢ 2 Sets

3. Push-up

STEPS:
- Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
- All fingers facing front.
- Extend your legs back so that you are balanced on your hands and toes. Keep your body in
a straight line from head to toe without sagging in the middle or arching your back. You can
position your feet to be close together or a bit wider depending on what is most comfortable
for you.
- Before you begin any movement, contract your abs and tighten your core by pulling your
belly button toward your spine. Keep a tight core throughout the entire pushup.
- Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-
degree angle.
- Exhale as you begin contracting your chest muscles and pushing back up through your
hands to the start position. Don't lock out the elbows; keep them slightly bent.
-Maintain your head angle, parallel to the body.
➢ 10 Repetitions (female);
➢ 15 Repetitions (male)
➢ 1 Set
 Exercise for Fitness
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

4. Step-test
Equipment: a 12-inch-high bench (or a similar sized stair or sturdy box), a watch for timing
minutes
STEPS:
- Step on and off the box/bench for three minutes.
- Step up with one foot and then the other.
- Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle.
- It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.
- Speed is not necessary, consistent pacing does.

➢ 3 minutes duration
➢ 1 set

5. Core Crunches
STEPS:
- Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-
degree angles. Tighten your abdominal muscles.
- Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on
your chest rather than locking them behind your head. Hold for two deep breaths.
- Return to the start position and repeat.

➢ 10 repetitions
➢ 2 sets

DAILY ACTIVITY LOG

GOAL
These activities aim to compare and improve the student’s Body Mass Index (BMI) in a short time as a
test. Changes in the BMI will say something about the lifestyle of a student, and it’s a way to monitor
a healthy one. However, for some, not all are efficient to the activity, but are still encouraged to do
so. Student with health problems are advised to consult their physicians for considerations of
“allowed” or “not allowed” to do such activity.

Body Mass Index (BMI)

- can be used to assess body composition

- calculated by dividing the weight in kilograms by the height in meters squared.

Example: wt=170lb

Ht= 5’8”

Convert weight to kilograms by dividing pounds by 2.2 (170/2.2=77.3kg)

Convert height in inches to meters by multiplying by 0.0254

(68”x 0.0254=1.73m)

Square the height in meters (1.73 x 1.73=2.99 m2)

Divide the weight by the height squared (77.3 kg/2.99 m2)

BMI is 25.8
 Exercise for Fitness
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

Classification for BMI

Underweight < 18.5 kg/m2

Normal weight 18.5-24.9 kg/m2

Overweight 25-29.9 kg/m2

Obesity (class 1) 30-34.9 kg/m2

Obesity (class 2) 35-39.9 kg/m2

Extreme Obesity (class 3) >40 kg/m2

PART 2: MIDTERM ASSESSMENT ACTIVITY

Activity 1
Name: _____________________________________ Pre BMI: ________________

Section: ____________________________________ Post BMI: _______________

Performance Task: (40 points)

INSTRUCTIONS:
Daily Activity Log (DAL)
- Write down the exercise activities performed per day.
- Leave it blank if no exercise was accomplished
- Avoid doing the activity outdoors as much as possible.
- Do your exercises with precautions, careful not to incur any injuries.
-If you have medical/health concerns contact your respective subject teacher so that they can give
alternative activities. Provide excuse letter or medical certificate.
-On every third day of the activity log you are required to perform the given fitness activity.
***ACTIVITIES MUST BE DOCUMENTED THROUGH VIDEO AND PICTURES. DAL ***
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Warm up:
• Stationary
Jogs
• Jumping
Jacks
• Stretching

Work Out:
• Push ups
• Step Test
• Core
Crunches

Cooldown:
• Slow Walks
• Stretching
 Exercise for Fitness
Governor Pack Road, Baguio City, Philippines 2600
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: [email protected]; Website: www.uc-bcf.edu.ph

MODULE 1 – HOPE 1 Subject Teacher:

Written Works: (10 points)

What do you think are the importance of considering the elements of a training program in your
daily fitness activity?
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
Basis of Scoring:
Organization - 5 points
Relevance - 5 points
Total - 10 points

Rubric for Daily Activity Log

CRITERIA Excellent Good Satisfactory Needs Poor

(10points) (8points) (6points) Improvement (2 points)
(4points)

Physical Activity Engaged into Training routine is Training routine Training routine The student did not
Appropriateness consistent training consistent for a only happens only happens perform any
for a whole week whole week but every other day every other day physical activity at
routine that varies only varies from (three times a (three times a all.
from moderate to easy to moderate week) but still week) but only
vigorous physical physical activities. varies from composed of easy
activities. moderate to physical activities.
vigorous physical
activities.

Completion of Provides complete Provides most of Provides only few Provides wrong Did not accomplish
Activity and necessary the information information and inappropriate the DAL
information of the needed in the log needed in the log. details in the log.
log that includes that includes the Wasn’t able to
the elements of a elements of a give/complete
training program training program, either of the
and information and information following:
about the students about the students • Elements of a
pre and post BMI. pre and post BMI. training program
• Information
about the
students pre and
post BMI.
Execution and Skills Student always Student frequently Student sometimes Student rarely Did not perform
demonstrate demonstrates demonstrate demonstrate any
consistent consistent consistent proficient exercise/activity
proficient proficient technique when techniques when
technique when technique when performing perfoming exercise
performing performing exercise fitness fitness workouts.
exercise fitness exercise fitness workouts.
workouts. workouts.

Effort and Student always Student frequently Student Student rarely No effort and
Engagement demonstrates demonstrates occasionally demonstrates effort interest in
outstanding effort in outstanding effort demonstrate effort in the execution of performing the
the execution of the in the execution of in the execution of the exercises, and activity.
exercises through the exercises, often the exercises, and seldom manifest
manifestation of manifesting interest is inconsistent interest in the
interest in the in the performance manifesting interest performance of
performance of the
of the activity. in the performance the activity.
activity.
of the activity.