ACLC COLLEGE TACLOBAN

PHYSICAL EDUCATION AND HEALTH 1

First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

PHYSICAL
EDUCATION AND
HEALTH
(GRADE 11)

Prepared by:
RODRIGO DON CANONOY JR. ([email protected])
RAYMUND REBREB BELCHES ([email protected])
“GOVERNMENT PROPERTY NOT FOR SALE – SENIOR HIGH SCHOOL –
ALTERNATIVE DELIVERY MODE”
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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

Department of Education ⚫ Republic of the Philippines

Senior High School
Physical Education and Health Grade 11 - Senior High School
First Semester: Week 1- Module 1: Aerobics, Muscle and Bone Strengthening Activities
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the government
agency or office wherein the work is created shall be necessary for exploitation of such
work for profit. Such agency or office may, among other things, impose as a condition
the payment of royalty.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this book are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials
from their respective copyright owners. The publisher and authors do not represent
nor claim ownership over them.
Published by the Department of Education
Division of Misamis Oriental

Development Team of the Module Chairperson: Jonathan S. Dela Peña, PhD,

CESO V
Author: Jeralp E. Ronquillo, T II
Schools Division Superintendent
Editor: Rosanna C. Andaya, P I
Co-Chairperson: Rowena H. Paraon, PhD,
Reviewers: Melende Catid, PhD
CESO VI
Lou-Ann J. Cultura, EPS-MAPEH
Asst. Schools Division Superintendent
Illustrator:
Erlinda G. Dael
Layout Artist:
Chief ES, CID
Management Team:
Members: Celieto B. Magsayo
EPS-LRMS
Johnny D. Redondo
EPS-MAPEH

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

OVERVIEW
Welcome to Grade 11 Physical Education! In this module you will learn about the concepts of
aerobic, bone strengthening, and muscle strengthening exercises and its impact to over-all health.
As you go along in this module, you will be constantly asked to perform different activities as it
is believed that learning will be faster if you experienced it first-hand. These concepts will
ultimately allow you to understand better, first, the differences of the two exercises, and second,
its relationship for you to appreciate and engage in physical activities as part of a healthy
lifestyle.

ICONS OF THIS MODULE

WHAT I NEED TO KNOW This part contains learning objectives that
are set for you to learn as you go along
the module.
WHAT I KNOW This is an assessment as to your level of
knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
WHATS IN This part connects previous lesson with
that of the current one.
WHATS NEW An introduction of the new lesson through
various activities, before it will be
presented to you
WHAT IS IT These are discussions of the activities as
a way to deepen your discovery and
understanding of the concept.
WHATS MORE These are follow-up activities that are intended
for you to practice further in order
to master the competencies.
WHAT I HAVE LEARNED Activities designed to process what you
have learned from the lesson
WHAT I CAN DO These are tasks that are designed to
show- case your skills and knowledge
gained, and applied into real-life concerns
and situations.

WHAT TO LEARN FROM THIS MODULE?

Grade 11 Physical Education and Health offers practical learning for students to effect
change on lifestyle towards an active and healthy living. The concepts and skills expected to be
developed at the end of the semester as stated in each learning competencies is intended to
prepare the students to manage relevant and important information related to fitness and health.
These lessons on exercise for fitness empowers the students to engage in exercise through
purposive, careful planning, and skillful execution of aerobic and muscle- and bone
strengthening activities and constantly appraise progress as to how much impact does these
exercises affect lifestyle and health.

WHAT I NEED TO KNOW!

This module is focused on two lessons:
 Lesson 1: Aerobic Activities

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

 Lesson 2: Muscle and Bone Strengthening Activities

In this module, you will be able to distinguish aerobic from muscle and bone
strengthening exercises and their relationships in building total fitness.
As you go along, you will be doing the following:
1. Read and understand the concepts as presented in every lesson.
2. Perform activities/exercises related to the lesson to understand the concepts.
3. Record and submit exercise log

WHAT I KNOW!
PRE-TEST – In this activity, you will be assessed on how ready you are to take the lessons on
the concepts of aerobic, bone strengthening and muscle strengthening exercises. Choose
the best answer. (Highlight your answer/make answer bold)

1. The ability of the heart and lungs to deliver oxygen to working muscles during
physical activity for a long period of time is called ___?
a. Cardiovascular Endurance
b. Body Composition
c. Flexibility
d. Muscular Strength

2. What is the advantage of exercise?

a. Improved quality of life c. Stress Relief
b. Decrease chronic disease d. All of the above

3. Doing muscular strengthening exercises also develops ones _____?

a. Cardiovascular Endurance c. Flexibility
b. Muscular Endurance d. Bone strength

4. If Randy perform short bursts of lifting very heavy weights with low repetitions,
this type of exercise is called ___?
a. aerobic exercise c. bone strength exercise
b. muscular strength exercise d. anaerobic exercise

5. The ability of a muscle to exert force for a brief period of time is referred as __?
a. Muscular Endurance c. Cardiovascular endurance
b. Muscular Strength d. Flexibility

6. Push up, weight lifting, plyometric are examples of what exercises?

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

a. Muscular Endurance c. Cardiovascular Endurance

b. Muscular Strength d. Flexibility

7. Which of the following is not a primary benefit of regular cardiovascular exercise?

a. Increased ability to take in and use oxygen c. Lower blood pressure
b. Improved balance d. Lower pulse rate

8. What does F.I.T.T. stands for?

a. Fitness, Intelligence, Total Turnout
b. Frequency, Intensity, Temperature, Time
c. Frequency, Intensity, Time, Type
d. Fun, Intensity, Teamwork, Trust

9. Running, cycling, swimming, and dancing are all examples of what type of
exercise?
a. resistance exercise c. muscular strengthening
b. aerobic exercise d. flexibility exercises

10. When weight lifting for muscular strength, one should lift ____weight and
do____ repetitions?
a. less: fewer c. more: many
b. less: more d. more: fewer

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

LESSON 1 – AEROBIC EXERCISES

Objective: Distinguishes aerobic from muscle-and bone strengthening activities.

WHAT I NEED TO KNOW!

Aerobic exercise can be defined as any form of exercise or activity that uses the aerobic
metabolism. which means that oxygen is a vital factor in delivering energy to sustain any
activity. Aerobic exercise is used to develop cardiovascular fitness one of the five and the most
important component of health-related fitness.
WHAT’S IN!
In Junior High School, specifically in quarter 2 (Active Recreation-Fitness), you were
taught about the importance of a healthy lifestyle and weight management strategies. You
experienced activities like strength training, running, walking, yoga, and aerobic dance. All these
are meant to teach you the many ways you stay active, manage your weight, and promote good
health. Apart from it, the FITT formula was also introduce as guide for you to understand how
much of exercise is enough to reap the benefits of exercise and achieve your fitness goals.
In this module your prior knowledge about FITT and how it is applied in designing your
aerobic workout plan will be further enhanced as you will be provided with activities to facilitate
understanding of both concepts. It is hoped that after finishing this module you will be able to
skillfully design your aerobic workout plan and enjoy the benefits of aerobic activities more than
ever.
WHAT’S NEW!
Pre-Activity: 15-minute Jumping Rope
Requirements: A jump rope, a good pair of shoes, patience, and practice
Precautions: Jumping rope is high impact and requires practice. It looks easy, but beginners may
get tripped up most of the time. For best results, turn the rope with the wrists, not the arms, and
land softly. Only jump high enough to clear the rope.
Variations: Beginners: Jumping on both feet, jumping on one foot, alternating feet Advance:
Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning
the rope
Hold it! Perform a good warm up before and cool down exercises after the activity.
WHAT IS IT?
What happens when you engage in aerobic exercise?
Aerobic exercise makes your heart, lungs, and blood vessels more efficient and capable of
moving more oxygen-carrying blood in every single pump throughout the body thereby
improving not only the cardiovascular system but also muscle and bone fitness.
Why Aerobic? What are the examples of Aerobic Activities or Exercises?
Aerobic exercises are accessible, it is efficient in terms of cost and space, offers
convenience, and does not require expensive equipment. With a little creativity and a right
formula, you can put together a fitness routine that includes a wide range of fun and effective
aerobic exercises to build muscle, burn calories, and feel better.
Walking, jogging, dancing, stair climbing, riding your bicycle, playing sports, swimming,
rope jumping or even doing household chores are some of the few moderate to vigorous aerobic

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PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

activities that you can enjoy. To develop your aerobic capacity, you need to have a purposive,
planned, and skillful execution of your activity or workout. Below are the factors to guide you in
designing your aerobic workout.

How to determine your target heart rate zone?

Calculating the Target Heart Rate Zone using the Heart Rate Reserve:
 For example, say your age is 16 and you want to figure out your target heart rate zone, for
vigorous aerobic exercise using the HRR method. Follow these simple steps:
A. Subtract 16 from 220 to get 204 — this is your maximum heart rate.
B. Check your resting heart rate first thing in the morning. Say it's 70 beats per minute.
C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134.
D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to get
163.8 beats per minute as your lower limit.
E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of 70
to get 177.2.
Your target heart rate zone for vigorous exercise is:
 Lower Limit: 163.8 beats per minute
 Upper Limit: 177.2 beats per minute.
Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR

WHAT’S MORE!
Activity 1: Using the HRR method, determine your aerobic exercise target heart rate zone. Work
within the range of 60%-95%. Ex 60% and 70% (Insert your answer below).

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

WHAT I HAVE LEARNED!

Activity 2: Using your output in activity 1, design your 1-week aerobic workout plan taking
other factors such as frequency, time, and type into consideration. Use the format below. (Fill up
the table as your answer).
Day 1 is given as an example.
1. Maximum Heart Rate:
2. Resting Heart Rate:
3. Heart Rate Reserve:
4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________

FREQUENCY INTENSITY TYPE OF TIME/DURATION

EXERCISE/ACTIVITY

Monday 170 bpm HIIT (high intensity 15 minutes

interval training)

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

WHAT I CAN DO!

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

Activity 3: Supply the following columns below with data from your first week of exercise using
your aerobic workout plan. Example is given below for your reference. (Fill up the table as your
answer).
DAY DESCRIPTION ZONE %HRR ACTIVITY HOW IT PRECEIVED
FEELS BENEFITS

Day 1 12 minute Lower 75 Tabata Gasp Fat burning

vigorous aerobic limit words or increases and
exercise short improves
phrases. endurance
Breathing
hard
Day 2
Day 3
Day 4
Day 5

LESSON 2 – BONE AND MUSCLE STRENGTHENING EXERCISES

Objective:
1. Distinguishes aerobic from muscle-and bone strengthening activities.
2. 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
WHAT I NEED TO KNOW!
Muscle and bone strengthening exercises are also called as strength training, it is an
exercise used to improve the muscular strength, a health-related component of fitness, and
increase muscle mass as well as bone density by exposing the group of muscles and bones to a
resistance in a form of weight or force.
This is a high impact, very heavy form of exercise as the muscle have to be deliberately
overloaded and experience fatigue, meaning have to work more than its usual capacity, to be able
to improve. Activities or exercises like plyometric or jumping exercises, weight lifting,
basketball, volleyball, running, gymnastics, and exercises that uses equipment like resistance
bands are good exercises or activities to develop your bone strength.

WHAT’S IN!
Going back again in your Junior High experience wherein you were basically introduced
to the principle of overload and the benefits of strength training as a means to improve and
maintain your functional physical capacity to perform daily tasks and even during emergency.
You learned that strength training develops not only muscular strength but also endurance and
muscle tone.
In continuation of your strength training experience and to better understand the principle
of overload and FITT as applied in muscle and bone strengthening, you will be taught here in
lesson two how apply all those concepts together and come with a muscle and bone
strengthening workout plan.

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PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

WHAT’S NEW!
Modified Hopscotch. Create a hopscotch grid. In each box, you write one form of exercise
with corresponding number of repetitions like squat 15 times, push up 20 times, burpees 10
times, curl up 20 times, leg raises 15 times, etc. Stand with your back facing the grid and small
stone (preferably flat) in your hand, throw the stone with an aim of having it to land in any grid.
Hopscotch your way to the grid where your stone lands and perform the exercise.

WHAT IS IT!
- Bone strengthening exercise is a kind of activity used to improve the
strength capacity of the bone and enhance growth especially among teens.
It is also known as weight bearing or weight loading activity.
- This is done by exposing the bone to weight or force in any direction.
- The force impacting the bone increase bone density thereby increasing bone strength.
- unlike muscle strengthening exercise, the force that impacts the
bone are commonly coming from impact of the ground or surface and
tool/equipment in contact with any part of the body

WHAT’S MORE!
FITT Applied to Strength Training
In strength training or exercises FITT is interpreted and applied as the following:
Frequency: Just like in aerobic workout, this factor will guide how many days in a
week you should do strength training. From the illustration above, muscular and bone
strengthening exercises can be safely done in 1-2 non-consecutive days in a week and should
follow after a hard exercise session.

Intensity: As in any workout target, intensity in the form of overload, is the most important
factor to consider in muscular and bone strengthening workout. But, unlike aerobic workout,
strength training intensity is determined using the amount of resistance or load. Sets, repetitions,
and load volume are also aspects to consider in setting the desired intensity. Overload should be
measured intelligently or else over exertion and injury will be most likely making the workout
counter-productive.

Ex. To determine your starting load to develop your pectorals, deltoids, triceps, and abdominals
using push up, you perform push up as many times as these muscles can perform the exercise up
to the point of muscle failure.

Muscle failure is the moment when your muscles are not capable of exerting the amount of force
necessary to complete the current repetition, with a given load. If in case you are using an
implement, like for example a dumbbell, then simply you just have to perform, triceps curl up to
the point of muscle failure.

Time: In this case, time or duration of the muscle and bone strengthening workout is determined
by the number of sets, repetitions, and exercises to be performed in a given exercise session.
Beginners normally start with a single set while those who have spent 6 or more weeks
depending on progress can have 2-3 sets.

Ex. 1 set; 12 repetitions per exercise X number of target muscles or body parts

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PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

Biceps: 2 exercises; 1 set; 12 repetitions each

Triceps: 2 exercises; 1 set; 12 repetitions each
Pectorals: 2 exercises; 1 set; 12 repetitions each
Abdominals: 4 exercises; 1 set; 12 repetitions each

Type: Refers to the kind of exercises or method you are using. Muscle and bone strengthening
can be achieve using body weight, free weights, weight machines, exercises such as plyometric,
resistance bonds, and sports such as basketball, football, and volleyball. Daily activities such as
lifting, climbing stairs, pushing heavy objects also helps in improving muscle and bone strength.

WHAT I HAVE LEARNED!

ACTIVTY 1:
Choose 4 parts of your body you want to improve.
Considering COVID-19 pandemic, identify four different items found at home (your home) that
you can use to improve those body parts that you have chosen. Also, list four different household
chores that you can do for this purpose.

WHAT I CAN DO!

ACTIVITY 2:
A. Research two different exercises which will allow you to use the four helpful items you
identified in Activity 1 that will accurately target muscles of the different body parts listed in the
table below.
B. Determine the initial number of sets and repetitions for each exercise using the
Muscle Failure method.

BODY EXERCISE LOAD LOAD EXERCISE LOAD LOAD

PARTS 1 SET/S REPETITIONS 2 SET/S REPETITIONS

Shoulder
Arms
Chest
Abdominals

Legs
Thigh
Upper Back

ACTIVITY 3:
Designing Your Strength Training
With your output in Activity 1 and 2, design your 1-week strength training plan. Use the table
below as format. Consider your aerobic workout plan to avoid conflict of workout schedule. Day
1 is set as an example.
DAY TARGET EXERCISES INITIAL SET/S REPETITION HOW
MUSCLE LOAD DOES IT
FEEL?
Sun

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

Monday Shoulder Push ups 15 1 15 reps Shoulder

Seated muscles
dumbbell feels tight
shoulder and heavy
press
Chest Wide press 10 1 10 reps “
up
Alternating 5 1 5 reps “
shuttle press
Arms Triceps dip 10 1 10 reps “
Bicep curis 10 1 10 reps “

ADDITIONAL ACTIVITIES!
ACTIVITY 4: Fitness Bingo (combine aerobic, bone and muscle strengthening
exercises)
ACTIVITY 5: Challenge the family members for an aero marathon dance competition
(don’t worry if you are not a good dancer, it increases the level of fun, and it’s not about
dancing anyway).
ACTIVITY 6: Challenge a few friends for a walk, jog, run competition. Depending on your
level of fitness, you decide how far will be the course.

SUMMARY

Aerobic exercise is any exercise performed and sustained over a period of time with
oxygen as a necessity to deliver energy. This method is purposely to improve the capacity of the
heart to pump more oxygen-rich blood to the working muscles. This is done with purpose
through careful planning and execution taking into consideration factors like frequency,
intensity, and duration.

Bone strengthening exercise is a kind of exercise that produces force to the bone to trigger
growth and increase bone strength by increasing bone density thus making it essential for your
age to help you grow taller and faster. Muscle strengthening exercises on the other hand is kind
of exercise method which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight. These activities often involve
relatively heavy objects, such as weights, which are lifted multiple times to train various muscle
groups.

Although these three different methods are targeting three different parts of the body, it is also
important to know that doing one will benefit the other two. It is a fact that as you exercise one
part of the body, other parts are not entirely isolated or involved and therefore, any kind of
exercise would benefit to some extent aerobic capacity as well as muscular and bone strength.
Running is an example of an exercise that benefits the three areas. As you run, you improve your
aerobic fitness, while the weight of the body improves strength of the leg muscles, and the
impact of the weight-ground-foot contact improves bone strength.

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 ACLC COLLEGE TACLOBAN
PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

ASSESSMENT (POST TEST)

Read and understand the statement carefully. Write your answers in your activity notebook.

1.” Repetitions” in muscular strengthening exercise refers to __?

a. the length of time an exercise is performed
b. a fixed number of reps followed by a rest period
c. a rest period
d. the number of times an exercise is performed

2. Bonifacio is trying to find out how much weight he can push across the room. He is really
trying to measure his __?
a. flexibility c. bone strength
c. muscular strength d. cardiovascular endurance

3. Which of the following is an example of improved functioning as related to the

benefits of muscular strength and endurance training?
a. having stronger bones c. easier to do household chores
b. lower blood pressure d. larger lung capacity

4. Which of the following is the benefit of improved muscular strength?

a. better body composition c. improved physical performance
b. increased bone strength d. a, b, and c

5. The ability to lift or resist weight or force is called?

a. cardiovascular endurance c. muscular endurance
b. muscular strength d. bone strength

6. Fitness walking, jogging, and running are physical activities that can improve _?
a. muscle endurance and flexibility
b. cardiovascular fitness and body composition
c. cardiovascular fitness and flexibility
d. agility and muscular strength

7. Which of the following exercises would best test the muscular strength of your
legs?
a. push ups b. curl ups c. pulls ups d. leg press

8. The following group of weight bearing activities can help improve growth and
bone strength, except?
a. jumping, running and brisk walking
b. jumping, running, sleeping, and brisk walking
c. texting, running and brisk walking
d. jumping, running, swimming

9. What is a lifestyle change that can increase your level of aerobic, muscular and
bone strength?
a. sleeping c. playing online games

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PHYSICAL EDUCATION AND HEALTH 1
First Semester – Module 1
AEROBIC, MUSCLE AND BONE STRENGTH ACTIVITIES

b. being active d. limiting eating options

10. The number of times one should exercise to improve a component of fitness is
called _?
a. Intensity b. Time c. Frequency d. Progression

REFERENCES!
 Chan, KM et. al. F.I.M.S. Team Physician Manual 2nd edition. International
 Federation of Sports Medicine. Hong Kong. 2006
 Cooper, Kenneth H. The Aerobics Program for Total Well-Being. M Evans & Co., Inc.
 New York 1982
 Corbin, Charles, Lindsey, Ruth, Welk, Greg. Concepts of Fitness and Wellness: A
 Comprehensive Lifestyle 3rd edition. 1999
 Jackowski, Edward J. Hold It! You’re Exercising Wrong. Fireside Rockefeller Center.
 New York. 1995
 Grade 10 Physical Education and health Learners Material

Chan, KM et. al. F.I.M.S. Team Physician Manual 2nd edition. International
Federation of Sports Medicine. Hong Kong. 2006
Cooper, Kenneth H. The Aerobics Program for Total Well-Being. M Evans & Co., Inc.
New York 1982
Corbin, Charles, Lindsey, Ruth, Welk, Greg. Concepts of Fitness and Wellness: A
Comprehensive Lifestyle 3rd edition. 1999
Jackowski, Edward J. Hold It! You’re Exercising Wrong. Fireside Rockefeller Center.
New York. 1995
Grade 10 Physical Education and health Learners Material
For Inquiries or feedback, please write or call:
Department of Education - Division of Misamis Oriental
Office Address: Del Pilar Corner Velez St., Brgy. 29, Cagayan de Oro City, 9000
Telefax: (088) 881-3094
Email Address: [email protected]
Printed in the Philippines by the Department of Education
Division of Misamis Oriental
Office Address: Del Pilar Corner Velez St., Brgy. 29, Cagayan de Oro City, 9000
Telefax: (088) 881-3094
Tect: 0917 899 2245
Email Address: [email protected]

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