NORZAGARAY COLLEGE

Municipal Compound, Norzagaray, Bulacan

LEARNING MODULE
IN
PHYSICAL EDUCATION 1
(PE 1)

MIDTERM
1st SEMESTER A.Y. 2021-2022

ELVIE C. MANGAHAS
Subject Instructor

College of Education

This Learning Module or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of Norzagaray College.

1
 TABLE OF CONTENTS

 COVER PAGE----------------------------------------------------------------------------------------------- 1
LEARNING TASK 5
 PRE-ASSESSMENT 5------------------------------------------------------------------------------------ 3
 CONTENT DEVELOPMENT 5------------------------------------------------------------------------- 4
 Skill Related Fitness ( SRF )

 POST-ASSESSMENT 5--------------------------------------------------------------------------------- 7
LEARNING TASK 6
 PRE-ASSESSMENT 6----------------------------------------------------------------------------------- 10
 CONTENT DEVELOPMENT 6-------------------------------------------------------------------------
10
 Physical Activity and Its Principles

 POST-ASSESSMENT 6--------------------------------------------------------------------------------- 13
LEARNING TASK 7
 PRE-ASSESSMENT 7----------------------------------------------------------------------------------- 14
 CONTENT DEVELOPMENT 7-------------------------------------------------------------------------
15
 Exercises

 POST-ASSESSMENT -----------------------------------------------------------------------------------
20
 MIDTERM EXAMINATION -----------------------------------------------------------------------------
22

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 LEARNING TASK 5
( October 3 – 22, 2022 )

TOPIC:
 Skill Related Fitness ( SRF )

TOPIC OVERVIEW
 Physical Fitness are divided into two: Health Related Fitness ( HRF ) and Skill Related
Fitness ( SRF ) and both have varied activities to test each component and abilities of
student. This learning module will focus on the thorough discussion of Skill Related
Fitness and the different components and activities that you are going to take with. The
procedures and equipment are listed too.

DESIRED LEARNING OUTCOMES

At the end of the learning task, the students should be able to:
 Identify the different physical fitness tests under the Skill Related Fitness;
 Perform variety of physical fitness test using correct techniques;
 Demonstrate skills acquired in various physical fitness tests; and
 Demonstrate an understanding of concepts and skills acquired in various physical fitness
tests.

PRE – ASSESSMENT 5

Name: ____________________________ Course & Section: ______________ Score: ____

Directions: Determine the following physical activities according to Skill Related Fitness.
Select your answer from the given choices provided inside the box. Write your answer on
a separate sheet of paper.

AGILITY POWER COORDINATION

SPEED BALANCE REACTION TIME

1. Dribbling a ball
2. Kicking for taekwondo
3. Athletes run when they hear the gun shot
4. Running in different direction while hitting the tennis ball
5. Ridding in skateboard
6. Badminton player moves straight forward to get a drop shot
7. Football player out running the defense to receive a pass
8. Lifting a 100kg sack of rice
9. Throwing a discus in a field
10. Walking in slim rod hangs in the building
11. Hitting a punching bag
12. Catching a falling fruit
13. Standing while one leg raise
14. Participating in relay ( running ) event
15. Jumping from one place to another far place

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CONTENT DEVELOPMENT 5: Skill Related Fitness
( SRF )---------------------------------------------------------------------------------------------------------------------
-------------------------------------------------------

Skill Related Fitness

 It involves skills that will enhance one’s performance in athletic or sports events.
 There are six skill – related fitness components: speed, power, agility, reaction time,
coordination, balance. Skilled athletes typically excel in all areas.

SKILL RELATED FITNESS COMPONENTS

1. Speed – is the ability to perform movement in a short period of time. Also, the ability to move
your body or parts of your body swiftly.
2. Power – the ability to transfer maximum energy into a force at a fast rate. It is a combination
of both speed and a muscular strength.
3. Agility – is the ability to change direction quickly using a combination of balance,
coordination, speed, strength, and endurance.
4. Reaction Time – the time elapsed between stimulation and the beginning of the reaction to
that stimulation. The ability to reach or respond quickly to what your hear, see or feel.
5. Coordination – the ability to use the senses with the body parts to perform motor tasks
smoothly and accurately.
6. Balance – is the maintenance of equilibrium while stationary or while moving.

Speed

a. 40 Meter Sprint

Purpose: To measure running speed.

Equipment: Stop watch, running area with a
measurement of 40m
Procedure:

For the Student:

a. Stand behind the take-off line, the tips of

your shoes should not go beyond the line.
b. At the signal “ Go ”, run to finish the line as fast as you can.

For the Tester:

a. Set the running area with a measurement of 40m.

b. Set the stop watch to zero ( 0 ) point.
c. As you signal “ Go ” start the watch and stop it as the student crossed the finish line.
d. Record score in the nearest 0:00:01 seconds.

Power

a. Standing Long Jump

Purpose: To measure the explosive

strength and power of the leg muscles.
Equipment: Tape measure, Meter stick
Procedure:

For the Student:

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 a. Stand behind the take-off line, the tips of
the shoes should not go beyond the line.
b. As you prepare to jump, bend your
knees and swing your arms backward
and jump as you can

For the Tester:

a. Lay the tape measure ( in centimeters ) in the floor.
b. Set a take-off line in a point zero of the tape measure.
c. After the jump, spot the mark where the back of the heels of the student has landed
closest to the take-off line.
d. Record the score in the nearest 0.1cm.

Agility

a. Hexagon Agility Test – this is a simple agility test

to perform, requiring limited space and equipment.

Purpose: To measure ability to move quickly while

maintaining balance.
Equipment: Tape measure, Stop watch, Chalk
Procedure:

For the Student:

a. Start with both feet together in the middle of the
hexagon facing the front line.
b. On the command “ go ”, jump ahead across the line,
then back over the same line into the middle of the hexagon.

For the Tester:

a. Mark a hexagon ( 6 side shape ) on the floor. The length
of each side should be 24 inches ( 60.5cm ), and each
angle should work out to be 120 degrees.

b. Record the time taken to complete three full revisions.

The best scores for two trials is recorded.

c. If the student jumps in the wrong line or land on a line

then the test is to be restarted.

d. Record the time in nearest in minutes and seconds.

Reaction Time

a. Stick Drop Test

Purpose: To measure the reaction time as

to how a person can respond to a stimulus,
the higher your score, the faster your
reaction time.
Equipment: Ruler or 24 inches stick,
Arm chair or table, Chair
Procedure:

For the Student:

a. Sit in an armchair or chair next to the table so that your elbow and lower arm rest on the
desk/ table comfortably.

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 b. The heel of your hand should rest on the desk/ table so that only fingers and arms
extend beyond the edge of the desk/ table.
c. As the tester drop the stick, catch it with thumb and index finger as fast as possible
without lifting elbow from the desk. It is important that you react only to the dropping of
the stick.
d. Your score is the number of the inches read on the ruler/ sticks just above the thumb
and index finger after you catch the stick.

For the Tester:

a. Holder the ruler or stick at the top, allowing it to dangle between thumb and fingers of the
students.
b. The ruler/ stick should be held so that the 24 inch mark is even with your thumb and
index finger. No part of the hand of student should touch the ruler/ stick.
c. Without warning, drop the stick, and let the student catch it with his thumb and index
finger.
d. Give the test three times. Be careful not to drop the stick at predictable time intervals, so
that the student cannot guess when it will be dropped.
e. Record the middle of your three scores. Example: 21, 18, 19, your middle score is 19.

Coordination

a. Juggling

Purpose: To measure the coordination of the individual in the

performance of motor tasks.
Equipment: Piece of crumpled coupon bond / Sipa /
20 pcs rubber bands / any similar local materials weighing 4 gm
Procedure:

For the Tester:

a. Stand comfortably in area with no obstruction.
b. Hit the material alternately with the right and
left palm upward. The height of the material being
tossed should be at least above the head.

For the Student:

a. Count up to how many times the student has hit the material used.
b. Stop the test if the material drops of after two minutes.
c. There shall be trials.

Balance

a. Stork Balance Stand Test

Purpose: To assess the ability to balance on the ball of the foot.

Equipment: Flat, Non – slip surface
Procedure:

For the Tester:

a. Remove the shoes and place the hands on the hips.
b. Position the non – supporting foot against the inside
knee of the supporting leg.
c. Raise the heel to balance on the ball of the foot.

For the Student:

a. The student is given 1 minute to practice the balance.
b. The stopwatch is started as the heel is raised from the floor.
c. The stopwatch is stopped if any of the following occur:
- The hand(s) come off the hips
- The supporting foot swivels on moves ( hops ) in any direction
- The non – supporting foot loses contact with the knee
- The heel of the supporting foot touches the floor

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 d. Record the time in the nearest seconds.

POST – ASSESSMENT 5
Name: ____________________________ Course & Section: ______________ Score: ____

Part I

Directions: Perform the following Skill Related Fitness test at home or in any safe place.
Complete the tables by answering each test after the conduct of each activity. Wear
Proper attire. Your safety is top priority; ask assistance and guidance from anyone at
your home.

A. Physical Fitness Test

40 meter Sprint

Score

_______ seconds

Standing Long Jump

1st Trial 2nd Trial

______ cm ______ cm

Hexagon Agility Test

Clockwise Counterclockwise Average

_______ seconds ________ seconds ________ seconds

Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

_______ inches ________ inches ________ inches ________ inches

Paper Juggling

_______
( number )

Stork Balance Standing Test

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 Right Left

_______ seconds ________ seconds

Directions: Please paste your pictures in the box provided as means of verification in the
conduct of the activities. ( 30 POINTS )

B. Picture Collage
__________________________________________
Title of Your Collage

Rubric:

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 Creativity 10 Points
Design 10 Points
Craftsmanship 10 Points

TOTAL 30 Points
Part II

Directions: Perform series of activities that can be done at home, gymnasium, or in any
safe facility where Skill Related Fitness components are being tested/ measured. Write
your answer in the table provided below. Note: Wear appropriate attire ( PE Uniform or
Jogging Pants, Plain Colored Shirt, Rubber Shoes ) in doing the activity. Provide
PRINTED PICTURES/PHOTOS (Long Bond Paper) as evidences of your performance. ( 40
POINTS ), ( 10 POINTS for the Photo Documentation )

Days Physical Activity/ Exercise Skill Related Component/s Tested

( Your PE Schedule )

Example: Running in only one 1. Running in only one 1. Speed

direction direction
1. 1.
Week 7
2. 2.
_____________ 3. 3.
Date& Time

Week 8 1. 1.
2. 2.
_____________
Date& Time 3. 3.

Week 9 1. 1.
2. 2.
_____________
Date& Time 3. 3.

Week 10 1. 1.
2. 2.
_____________
Date& Time 3. 3.

Week 11 1. 1.
2. 2.
_____________
Date& Time 3. 3.

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 LEARNING TASK 6
( October 24 – October 29, 2022 )

TOPIC:
 Physical Activity and Its Principles

TOPIC OVERVIEW
 This lesson focuses in sets of Frequency Intensity Test Type ( FITT ) goals based on
training principles and other physical activity principles to achieve and/ or maintain
healthy body.

DESIRED LEARNING OUTCOMES

At the end of the learning task, the students should be able to:
 Explain the importance of being a physically active individual;
 Understand the FITT and principle of physical activity in helping to develop an exercise
program;
 Enumerate benefits of FITT principle and principle of physical activity; and
 Create a fitness plan based on the FITT principle and principle of physical activity to
reach fitness goal.

PRE – ASSESSMENT 6

Name: ____________________________ Course & Section: ______________ Score: ____

I. Directions: In your own words, answer the question below. Express your
thoughts clearly and briefly. Write your answer on a separate sheet of paper.
( 20 POINTS ).

1. Why is it important to be physically active? Cite some physical activities at home or

outside that you are engage and have fun to do it?

2. What benefits can you get from doing physical activities?

Rubric:

Content 10 Points
Organization of Ideas/ Thoughts 5 Points
Grammar 5 Points

TOTAL 20 Points

CONTENT DEVELOPMENT 6: Physical Activity and Its

Principles-----------------------------------------------------------------------------------------------------------------
-------------------------------------------------

Fortunately, exercise science gives us five basic principles we can incorporate into a fitness
program that will develop the changes, or “ adaptations ” we desire, in a safe and lasting way.
These five principles are:
1. The Overload Principle
2. The F.I.T.T. Principle

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 3. The Specificity Principle
4. The Rest and Recovery Principle
5. The Use It or Lose It Principle

1. The Overload Principle

It is considered the most important concept in exercise. In simple terms, it means that your body
will adapt to the demand you impose on it. For example, when you lift a heavy weight you
haven’t lifted before, or you complete a hard cardio workout that puts new demands on your
heart and lungs, physiological changes will take place that will allow you to do this more easily
next time.
Because the body is so adaptable, the demands we put on it must gradually and progressively
increase over time in order to achieve long-term fitness gains. These demands must be applied
slowly, because too much too fast causes the body to react negatively to excessive stress.
2. The F.I.T.T Principle
F.I.T.T. stands for Frequency, Intensity, Time and Type. These are the four areas where
increases in workload or demand can be made in order to progressively overload the body so it
adapts in the desired way.
Frequency means how often an exercise is performed. After any kind of exercise, your body
begins a process of repairing and rebuilding stressed tissues. It’s important to find the right
balance of work and recovery that provides just enough stress for the body to adapt as well as
recover for the next session.
Intensity is the amount of effort or work completed in a specific exercise. For example, walking
at a conversational pace is low intensity, whereas sprinting for 400 yards is high intensity. In
strength training, factors that influence intensity are the weight itself ( load ), the number of sets
and repetitions, the tempo of the repetitions, and whether a level of instability has been added
( such as standing on one leg while doing shoulder presses ). Once again, just enough intensity
to overload without overtraining, injury or burnout is what’s important here.
Time is simply the duration of the exercise session. It’s a function of intensity and type.
Type means the type of exercise performed – strength training, cardio, or a combination of both.

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 3. Specificity Principle

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The Specificity Principle is, quite simply, that the exercise you do should be specific to your
goals. For example, if your goal is simply health and weight management, focus on total body
strength, cardio and a healthy diet. If you are a runner wanting to improve your race times,
include speed workouts in your training. If you’re a cyclist training for a 100-mile ride, focus on
building up longer distance training rides at an endurance pace.
4. The Rest and Recovery Principle
The Rest and Recovery Principle is critical to achieving gains in fitness. The body simply cannot
tolerate too much stress, and over time will instead “shut down” in order to protect itself. This
results in overtraining syndrome, burnout, excess fatigue, and a weakened immune system.
Exercising every day is perfectly fine – just not the same exercise at the same intensity.
Especially with strength training, it’s important to allow at least a day between sessions to allow
muscles to repair and rebuild. However, working different muscle groups on different days a
“split routine” will allow for this recovery period for one muscle group while working another.
Low intensity cardio can be done every day, but rest between intense sessions. Rest and
recovery are important for your mental state too.
5. The Use It or Lose It Principle
The fifth principle, while not specifically targeted to fitness adaptations, is still important to be
aware of – Use It or Lose It. Most everyone is aware of this concept at some level, as it applies
to many things in life. With respect to the body, muscles build strength “ hypertrophy ” with use,
and lose strength “ atrophy ” with lack of use. This includes not only the skeletal muscles, but
also the heart and even the brain although it’s not technically a muscle.

POST – ASSESSMENT 6
Name: ____________________________ Course & Section: ______________ Score: ____

I. Directions: Enumerate the following items. Write your answer on a separate

sheet of paper.

1 – 5. What are the five (5) principles of exercise or physical activity?

6 – 9. What are the four (4) components of effective FITT principles of physical activity?

10 – 15. Give at least five (5) examples of Type under the FITT principles of physical activity.

II. Directions: Using the format below, design your own exercise or work out
program based on the F.I.T.T. Principles of Physical Activity. Make sure that all
the necessary details needed are complete.

A.

Health Related
Fitness Frequency Intensity Time Type
Components

Cardiovascular
Endurance

Flexibility

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 Muscular
Strength

B.

Skill Related
Fitness Frequency Intensity Time Type
Components

Power

Agility/ Balance

Reaction Time/
Coordination

LEARNING TASK 7
( November 3 – 5, 2022 )

TOPIC:
 Physical Activity: Aerobic Exercises

TOPIC OVERVIEW
 This lesson will give a clear discussion about Physical Activity like Aerobic Exercise. this
will help the students to understand the concept of aerobic exercise and they will benefit
from it in the conduct of activitiy.

DESIRED LEARNING OUTCOMES

At the end of the learning task, the students should be able to:
 Differentiate aerobic exercise from other exercises;
 Explain the history of aerobic exercise;
 Name the types of physical activities and phases of exercise;
 List some benefits of aerobic exercises; and
 Perform simple aerobic exercise with the use of simple equipment and musical
accompaniment.

PRE – ASSESSMENT 7

Name: ____________________________ Course & Section: ______________ Score: ____

I. Directions: Arrange the following jumbled letters to get the correct word/s. In your
own words, briefly define/ discuss each word. Write your answer in a separate
sheet of paper. ( 5 Points Each )

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C ROEBCAIS

XEESSICRE

L ICAPSYH
YIVCTTAI

LCOO
ODNW
AHEPS

RAMW
PU

CTAIST
ISGHERCTGT

YCNIDMA
CONTENT DEVELOPMENT 7: Aerobic Exercise
-------------------------------------------------------------------------------------------------------------------------------
HISCNTETRG
------------------------------------------------------------

PHYSICAL ACTIVITY – any bodily activity that enhances or maintains physical fitness, health
and wellness produced by skeletal muscles that requires energy expenditure.

3 Types of Physical Activities

AEROBIC MUSCLE-STRENGTHENING BONE STRENGTHENING

Moves your large muscles, Improves strength, power and Activities that helps your bones
such as those in your arms endurance of muscles. grow and keeps them strong.
and legs. Aerobic activities When your feet or arms
make your heartbeat faster support your body’s weight
than usual. It strengthens Examples: push ups, pull ups and your muscle pushes
your heart and lungs. and sit ups, lifting weights, against your bones.
climbing stairs, digging the
garden
Examples: walking, running, Examples: jumping, skipping,
swimming, bicycling, hopping
dancing, sports

Aerobics is a form of physical exercise that

combines rhythmic aerobic exercise with stretching
and strength training routines with the goal of
improving all elements of fitness. It is usually
performed with music and may be practiced in a

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group setting led by an instructor, although it
can be done solo and without musical accompaniment.

Aerobic Exercise is any physical activity that makes

you sweat, causes you to breathe harder, and gets
your heart beating faster compared to when you
are at rest. Doing aerobic exercise regularly
strengthens your heart and lungs and trains your
cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout
your body. Aerobic exercise uses large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.

Aerobic exercise is sometimes known as “ cardio ” exercise that requires pumping of

oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise can
become anaerobic exercises if performed at a level of intensity that is too high. Aerobic
exercises not only improve fitness but it also has benefits in both physical and emotional health.
It can help reduce developing of cancer, diabetes, depression, cardiovascular diseases, and
osteoporosis.

ETIQUETTE AND SAFETY REMINDERS

1. Wear the right attire.

2. Use the appropriate equipment.
3. Warm up before the working phase.
4. Cool down after the work out.
5. Stay hydrated!
6. Breathe throughout the exercise.
7. Listen t your body – know when to keep pushing yourself and when to stop.

PHASES OF EXERCISES

1. WARM-UP - generally consists of a gradual increase in intensity in physical activity (a

"pulse raiser"), joint mobility exercise, and stretching, followed by the activity. Warming
up brings the body to a condition at which it safely responds to nerve signals for quick
and efficient action.

Activity Time Physical activity

Light jog 2 min A

Back pedal 1 min A

2. WORK OUT PROPER – actual activity.

Activity Time Physical

activity

Kick downs 2 min MS

Modified push-ups 1 min MS
Modified plank 30 sec MS
Froggers 1 min A, BS
Side lunge 1 min MS
(recover/rest) 30 sec
2 feet forward/backwards hops in 30 sec A, BS
place 1 min MS
Plank 1 min MS
Squats 1 min MS

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 Abdominal curls 30 sec
(recover/rest) 1 min MS
Opposite arm/leg extension 30 sec A, BS
2 feet lateral hops in place 30 sec MS
Modified tricep push-ups 30 sec MS
Alternating step back lunges 30 sec
(recover) 15 sec A, BS
Jumping jacks 1 min MS
Abdominal curls 1 min MS
Modified push-ups 30 sec
(recover) 30 sec MS
Modified plank 1 min A, BS
Burpees 15 sec MS
Squat hold 1 min MS
Shoulder press

3. COOL DOWN - Is an easy exercise, done after a more intense activity, to allow the
body to gradually transition to a resting or near-resting state.

Activity Time

Cobra (stretching) 30 sec

Pretzel stretch 1 min
Lower back stretch 1 min
Standing hamstring stretch 2 min

Back Pedal Kick Down

Froggers
Modified Plank

Side Lunge
Squat

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 Curl Ups Opposite Arm – Leg Extension

edal

Modified Triceps Push Ups

2 Feet Lateral Hops in Place

Burpees

Squat Hold
Shoulder Press

Cobra Stretch Pretzel Stretch

Lower Back Stretch

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 Standing Hamstring Stretch

THE HISTORY OF AEROBICS

Birth of Aerobics

The concept of aerobics stems from a book published in 1968, written by Dr. Kenneth Cooper.
In the book, Dr. Cooper explains that aerobic exercise helps prevent disease. He explains that
in order to live a healthy life, you must exercise regularly.

Cooper went on to create a research laboratory where he studied his theory and found proof
that aerobic exercise, such as bike riding and running, helps reduce the risk of disease. Armed
with this knowledge, aerobics classes that organized exercise in groups began to appear to help
people reap the benefits.

Dance Fitness

Jacki Sorensen is credited with taking Dr. Cooper's knowledge and synthesizing it into fun and
effective aerobic workout routines. Sorensen started by teaching dance classes and slowly grew
those classes into choreographed workout routines. Incorporating dance made the workouts
more interesting than simply pedaling a bike or running on a treadmill.

From there, aerobics classes grew steadily with different fitness personalities offering their own
take. Judi Shepherd Missett developed Jazzercise in the 1970s. She also began as a dance
instructor but decided to make her classes more fitness-focused and put less emphasis on
proper dance technique.

Workout Videos

Jane Fonda's high impact aerobics videos were a hit in the 1980s. Whereas exercise had
previously been limited to classes, these workout videos made aerobics easily accessible to
anyone with a video player. The videos were very popular because they combined the
entertaining and high-energy instruction of a group class with the convenience of an at-home
workout.

Workout videos have since evolved with series like P90X and Insanity bringing more intense
workouts to your home. These videos push the limit of a home workout, using simple equipment
like dumbbells and pull-up bars to put you through multiple full-body routines.

Aerobics Evolution

In the 1980s, Gin Miller developed step aerobics as a low-impact alternative to the dance fitness
classes that were growing in popularity. Her classes exploded in popularity because she could
accommodate people with lower levels of fitness and those with injuries.

From this point, group fitness classes began to explode in creativity and popularity. Health clubs
and gyms began offering group classes to members. Group training studios popped up and

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franchise their workouts. Aerobic workout videos exploded in popularity as well, some of them
even being featured on cable networks.

Boxing, kickboxing, dance and bootcamp-style workouts are all extremely popular. Spin studios
also attract members and attention. Over time, these focused workouts have fused into each
other and HIIT workouts developed, which are a combination of bodyweight movements,
weightlifting and cardio exercises. The boutique fitness trend happening now emphasizes
studios that offer just aerobics classes, rather than traditional gym memberships.

Technology and Aerobics

You can also stream group exercise classes right to your phone or television at home to
experience a live workout instead of a pre-recorded video. If you need an aerobics workout on-
the-go, there are apps available for download that show you how to do exercises and guide you
through a workout.

Web services like Classpass help you access the different group exercise studios in your area
so that you can find your favorite. Technology helps foster new, creative workouts as well as
make it easier to access them.

SOME BENEFITS OF AEROBIC EXERCISE

1. Improves cardiovascular conditioning.

2. Decreases risk of heart disease.
3. Lowers blood pressure.
4. Increases HDL or "good" cholesterol.
5. Helps to better control blood sugar.
6. Assists in weight management and/or weight loss.
7. Improves lung function.
8. Decreases resting heart rate.

SAMPLE AEROBIC EXERCISES

The following are sample videos of aerobic exercises taken from the youtube. Each video will
show the different exercises/ steps that can be used in aerobic exercise. Please watch the video
to further understand and help you in performing aerobic exercise.

1. https://www.youtube.com/watch?v=965qZScyVVI
2. https://www.youtube.com/watch?v=h1CM4tBL_4c
3. https://www.youtube.com/watch?v=LpwDESp7oKQ
4. https://www.youtube.com/watch?v=uoeRiMwx_nI
5. https://www.youtube.com/watch?v=ZFKALI4sb18
6. https://www.youtube.com/watch?v=o6cQTEdBVAA

POST – ASSESSMENT 7

Name: ____________________________ Course & Section: ______________ Score: ____

I. Directions: In your own words, answer the question below. Express your thoughts
clearly and briefly. Write your answer on a separate sheet of paper.
( 20 POINTS ).

1. Tell something about your opinion in the form Aerobic exercise from the past? Do you
see any relevant change/s in today’s form of exercise? Cite example to elucidate your
answer.

2. How can you differentiate Aerobic exercise from other form of exercises?

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 3. Why is there a need to follow the sequence or phases of physical activity in performing
exercise/ conduct of training?

Rubric:

Content 10 Points
Organization of Ideas/ Thoughts 5 Points
Grammar 5 Points

TOTAL 20 Points

II. Matching Type. Match column A with column B. write the letter of your answer
in a separate sheet of paper.

A B

1. Back pedal
2. Jumping jack A. Static Stretching Exercise
3. Shoulder rotation
4. Shoulder press B. Dynamic Stretching Exercise
5. Butt kicks
6. Hip rotation
7. Side shuffle
8. Carioca
9. Head rotation
10. Ankle rotation
11. Arm circling
12. Cobra stretch
13. Walking
14. High knees
15. Pretzel stretch

III. Directions: Demonstrate the following physical activities that can be used in
the conduct of aerobic exercise. Please wear proper attire. ( 25 POINTS )

No Exercises Photo/ Picture

.
1 Opposite Arm/ Leg
Extension

2 Froggers ( Paste your Picture in a separate sheet of Long Bond Paper )

3 Pretzel Stretch ( Paste your Picture in a separate sheet of Long Bond Paper )

4 Side Lunge ( Paste your Picture in a separate sheet of Long Bond Paper )

5 Squat Hold ( Paste your Picture in a separate sheet of Long Bond Paper )
6 Modified Plank ( Paste your Picture in a separate sheet of Long Bond Paper )
7 Lower Back Stretch ( Paste your Picture in a separate sheet of Long Bond Paper )

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8 Shoulder Press ( Paste your Picture in a separate sheet of Long Bond Paper )

9 Curl Ups ( Paste your Picture in a separate sheet of Long Bond Paper )

10 Cobra Stretch ( Paste your Picture in a separate sheet of Long Bond Paper )

Rubric:

Execution 10 Points
Posture 10 Points
Attire 5 Points

TOTAL 25 Points

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 NORZAGARAY COLLEGE
Norzagaray Municipal Compound
Norzagaray, Bulacan

MIDTERM EXAMAMINATION IN PHYSICAL EDUCATION 1

Name: _____________________________________ Score: ___________

Instructor: Walter Phillip SP. Palad, R.N., LPT Date: ____________

WRITTEN EXAM

I. Multiple Choice. Read each question carefully. Encircle the letter of the correct answer.
( 2 POINTS each )

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1. What is the skill related component used to knock out 11. What is the height of the material being tossed in juggling?
opponent with a strong kick in taekwondo? a. Chest level
a. Power b. Above the head
b. Agility c. As high as the tester can catch the material
c. Coordination d. None of the above
d. Balance 12. It refers to how often a physical activity should be done.
2. What is the skill related component is being tested to a. Frequency
athletes who participate in 100 meter dash? b. Intensity
a. Reaction time c. Time
b. Speed d. Type
c. Balance 13. It pertains to level of efforts executed in the exercise.
d. Coordination a. Frequency
3. What component is being tested when you execute b. Intensity
tumbling without falling to the floor? c. Time
a. Speed d. Type
b. Balance 14. Push ups, weigh lifting, running, and swimming are all
c. Coordination under which FITT principle?
d. Agility a. Frequency
4. Which is example of executing reaction time? b. Intensity
a. Running fast c. Time
b. Lifting a heavy box d. Type
c. Blocking a punch 15. It is the period covered in an exercise session.
d. Jumping twice a. Frequency
5. It is the ability to control and change direction and position b. Intensity
of the body while maintaining a constant and rapid c. Time
motion. d. Type
a. Reaction time 16. Activities that help your bones grow and keeps them
b. Coordination strong. When your feet or arms support your body’s
c. Speed weight and your muscle pushes against your bones.
d. Agility a. Aerobic
6. The ability to reach or respond quickly to what you hear, b. Muscle strengthening
see and feel. c. Bone strengthening
a. Speed
d. All of the above
b. Reaction time
17. Activities like push-ups, pull ups and sit ups, lifting weights,
c. Coordination
d. Balance climbing stairs, digging the garden belong to:
7. The capacity to release maximum effort in a short period a. Aerobic
of time is known as: b. Muscle strengthening
a. Balance c. Bone strengthening
b. Coordination d. Warm up exercises
c. Power 18. Jumping, skipping and hopping are all examples of what
d. Agility physical activity?
8. A state of equilibrium is called _______. a. Aerobic
a. Reaction time b. Muscle strengthening
b. Balance c. Bone strengthening
c. Speed d. Cooling Down
d. Power 19. Is an easy exercise, done after a more intense activity, to
9. Standing long jump: Power , Juggling : _________. allow the body to gradually transition to a resting or near-
a. Agility resting state?
b. Power a. Warm up
c. Balance b. Working phase
d. Coordination c. Cool Down
10. Which item is not necessary in the conduct of standing d. Pulse Raiser
long jump? 20. Which of the following is NOT example of cool down?
a. Meter stick a. Abdominal stretch/ curls
b. Tape measure b. Cobra stretch
c. Stop watch c. Lower back stretch
d. None of the above d. Pretzel Stretch
21. Warm up is usually done to:

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 a. Condition the muscles
b. Prepare the body for strenuous exercise
c. Prevent injury during working phase
d. All of the choices
22. The following are etiquettes of exercise, except:
a. Wear the right attire
b. Breathe throughout the exercise
c. Stay hydrated
d. Cool down before the exercise
23. A type of exercise that strengthen the heart and lungs is
called:
a. Anaerobic
b. Aerobic
c. Muscle strengthening
d. Bone strengthening
24. It generally consists of a gradual increase in intensity in
physical activity, joint mobility exercise, and stretching,
followed by the activity. It is also called “pulse raiser ”.
a. Warm Up
b. Working phase
c. Aerobic exercise
d. Cool down
25. Which of the following exercises is not an example of cool
down activity?
a. Cobra stretching
b. Low back stretch
c. Shoulder rotation
d. Opposite arm/ leg extension

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PRACTICAL EXAM

VIDEO PERFROMANCE – AEROBIC EXERCISE

Mechanics:

1. A video performance should last from 3 – 5 minutes including the (1) Warm up, (2) Work out , (3) Cool down phase.
2. Wear proper attire or prescribed PE uniform ( If any ).
3. Used of simple exercise equipment or tools, props and costume are allowed whenever necessary.
4. Use of your own steps/ exercise activities are allowed provided that some of the examples provided in this module will also
be utilized. Failure to execute some of the given exercises ( in Learning Tasks 7 ) will be considered null and void. Retake/
resubmission of video performance will be allowed in a given period of time.
5. You may use background music and video editing or enhancement is also allowed.

Note: Other details will be discussed further in our online meeting. Keep any of your communication platforms open at all times.

Prepared by:

ELVIE C. MANGAHAS
Instructor

Noted:

MARICAR JOY C. BULURAN

Dean, College of Education

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