LESSON 1

A WAY TO GET FIT

OBJECTIVES:
At the end of the lesson, students are expected to;
1. Understand the benefit of aerobic, muscle
strengthening, and bone strengthening
activities
2. Explain how aerobic, muscle strengthening and
bone strengthening activities work
3. Appreciate the importance of FITT in doing
physical activities.
 Activity 1. Let Me Think
When I was a kid, I used Now I’m young adult, I
to… do…..
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
What were the physical activities in your
childhood that you still do today? Do you
spend more time now in doing these
activities as compared to before? Cite an
example.
Do you know the benefits of the physical
activities that you do? Can you cite some of
these benefits?
 RUBRICS IN GROUP
ACTIVITIES/PARTICIPATION
POINTS INDICATORS
5 Shows eagerness and cooperation to the task,
participate actively, do great help to the group
4 Shows eagerness and cooperation to the task, good
followers only
3 Participated but late, with teacher’s supervision
2 Activity was done but does not show eagerness to
participate or cooperate.
1 No interest in participating the activities
 What is Physical Activity?
•It is any movement made by the muscles
of the body that requires exertion of
energy such as; running, swimming,
dancing, etc.
•Exercising is considered physical activity
but more structured and planned.
 What is Physical Activity?
•Regular physical activity promotes a
healthy lifestyle as it improves our health
and helps lower risks of illnesses.
•It is necessary to engage in physical
activities to enhance our level of fitness.
 Physical Activities
1. Aerobic
2.Muscle Strengthening
3.Bone Strengthening
 Aerobic Activities
Called “cardio exercise”.
Increases heart and breathing rate.
Cause us to sweet profusely and
breath harder.
The heart pumps blood more
vigorously, causing oxygen to
circulate throughout our body.
Improves cardiorespiratory fitness
Helps lower risks of cardiovascular
disease, diabetes and osteoporosis.
Ex. Jogging, running, swimming and
dancing.
 Guidelines for Aerobic Exercise
1. Frequency
•Always consider the number of aerobic exercise
sessions per week.
•An important factor to make exercise more
effective.
•Start cardio exercise for at least 3 days a week for
the first few weeks, with not more than 2 days’
rest between sessions.
2. Intensity
•Aerobic exercise should be done in moderate
intensity, that is;
•Our heart rate should be 60 to 80% of our
maximum heart rate.
•First, determine the target heart rate by
getting the maximum heart rate and the
recommended heart rate range. This will then
tell how hard we should exercise our training.
3. Time
• More time spent doing 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.
 4. Type
• Running, jogging, sprinting, swimming
and playing contact sports such as
basketball are some activities that helps
to improve heart rate.
•It is also important to try different
activities and exercises to avoid
boredom.
 Muscle Strengthening Activities
•Are exercises in which groups of
muscles work or hold against a force
or some weight.
•Helps build good muscle strength.
•Enables to perform everyday physical
tasks.
•Should be scheduled alternately in a
week to allow rebuilding of muscles
during rest periods.
•Ideally, one to two days of rest lets our
muscles rest and recover.
Examples of Muscle Strengthening Activities
Push-ups, sit-ups, squats and lifting
weights.
Remember!!!
before start doing muscle
strengthening activities, be sure to
do dynamic warm-up to avoid injury.
 Bone Strengthening Activities
• Stimulated by physical stress, as skeletal
muscles contract, they pull their
attachment on bones causing physical
stress. This consequently stimulates
bone tissue making it stronger and
thicker.
•Running, skipping rope, and playing
basketball help keep the bones fit.
•Bones support group of muscles to
reduce the risk of falling.
•It also improves muscles strength,
coordination and balance.