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Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila
HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 1 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF).Status, barriers
to physical activity assessment participation and one’s
diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-
related fitness (HRF).
3. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in
a variety of settings in- and out-of school.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
HOW TO USE THIS MODULE
Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below
to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every
page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer
key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!
• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.
PRE-TEST
MULTIPLE CHOICE: Write the letter of the correct answer on the space provided
below.
HOPE-1
LESSON 1: Aerobic, Bone Strengthening Muscle Strengthening
EXPECTATIONS
This module will help you to:
• Differentiate Aerobic, Bone Strengthening Muscle Strengthening;
• Recognizes the importance of these Physical Activities.
The term "physical activity" should not be confused with "exercise", which
is a subcategory of physical activity that is planned, structured, repetitive,
and aims to improve or maintain one or more components of physical fitness.
Beyond exercise, any other physical activity that is done during leisure time,
for transport to get to and from places, or as part of a person’s work, has a
health benefit. Further, both moderate- and vigorous-intensity physical
activity improve health.
How much of physical activity is recommended?
BRIEF INTRODUCTION
Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat
profusely and breathe harder. Our heart pumps blood more vigorously,
causing oxygen to circulate throughout our body. This allows us to sustain
our aerobic exercise for a few minutes. Such activities like jogging, running,
swimming and dancing are some examples of aerobic exercises which improve
our cardiorespiratory fitness. It also helps us to prevent disease like
cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities can
be done on a daily basis. To be physically fit, it is important to engage in
aerobic activities.
Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling. It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also focuses on improving
muscle strength, coordination, and balance.
Benefits of physical activity and risk of insufficient physical activity
Insufficient physical activity is one of the leading risk factors for global
mortality and is on the rise in many countries, adding to the burden of NCDs
and affecting general health worldwide. People who are insufficiently active
have a 20% to 30% increased risk of death compared to people who are
sufficiently active.
Globally, around 23% of adults aged 18 and over were not active enough in
2010 (men 20% and women 27%). In high-income countries, 26% of men and
35% of women were insufficiently physically active, as compared to 12% of
men and 24% of women in low-income countries. Low or decreasing physical
activity levels often correspond with a high or rising gross national product.
The drop in physical activity is partly due to inaction during leisure time and
sedentary behaviour on the job and at home. Likewise, an increase in the use
of "passive" modes of transportation also contributes to insufficient physical
activity.
Countries and communities must take action to provide individuals with more
opportunities to be active, in order to increase physical activity
Policies to increase physical activity aim to ensure that:
1. In cooperation with relevant sectors physical activity is promoted through
activities of daily living;
2. Walking, cycling and other forms of active transportation are accessible
and safe for all;
3. Labour and workplace policies encourage physical activity;
4. Schools have safe spaces and facilities for students to spend their free time
actively;
5. Quality physical education supports children to develop behaviour patterns
that will keep them physically active throughout their lives; and
6. Sports and recreation facilities provide opportunities for everyone to do
sports.
ACTIVITIES
EXERCISE ROUTINE
1. Do the warm-up first, the work-out proper, then the cool-down. Then
perform the following Exercises.
WARM-UP
Activity Time
light jog 30 sec
back pedal 30 sec
WORK-OUT PROPER
COOL DOWN
Guide Question: After the exercise routine, answer the following question.
• https://www.youtube.com/watch?v=X_oAy5OqtKI
• https://www.youtube.com/watch?v=lMjCwGG3Rgw
• https://www.youtube.com/watch?v=mz2x6eWFKro
• https://www.youtube.com/watch?v=kIPsR7WKt54
REMEMBER
SUMMARY
Aerobic Activities Muscle Strengthening Bone Strengthening
Activities Activities
During aerobic activity, Muscle contraction Bone growth is
oxygen is delivered to occurs during a muscle stimulated by physical
the muscles in our body strengthening activity. stress. As skeletal
muscles contract, they
allowing us to sustain The repetitive
pull their attachment on
the physical activity for contractions during bones causing physical
few minutes. exercise cause damage stress. This
to muscle fibers. consequently stimulates
However, these muscle bone tissue, making it
fibers are ready to be stronger and thicker.
repaired once they get Such bone
strengthening activities
damaged. The repair of
can increase bone
muscle fibers happens density throughout our
after exercise while skeletal system.
muscles are at rest.
There will be new
muscle fibers produced
to replace and repair
those fibers that were
damaged. The muscles
in the body then start to
grow larger and
stronger.
CHECKING YOUR UNDERSTANDING
Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from
Management Team:
Malcolm S. Garma, Regional Director
Genia V. Santos, CLMD Chief
Dennis M. Mendoza, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, CID Chief
Lucky S. Carpio, EPS In Charge of LRMS
HOPE-1
Writers: Alvaro Uy, T-III, Pablo N, Garcia Jr, MT II,
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:
SHS HOPE -1
Copyright 2020