NOVALICHES HIGH SCHOOL

Lakandula St. T.S. Cruz Subdivision,

Novaliches, Quezon City

HEALTH OPTIMIZING
PHYSICAL EDUCATION 1

Quarter 2
LESSON 1:
AEROBICS

Prepared by:

THOMAS M. SISTER, LPT

Teacher
 Lesson 1: AEROBICS

LEARNING COMPETENCIES
The learners will be able to:

• define and identify benefits of aerobics,

• explain the different types of active physical activities,
• perform the different aerobics activities.

INTRODUCTION
Aerobics is a system of exercises done with accompanying music. Aerobic exercises improve
cardiovascular fitness, respiratory capacity, and muscular endurance. They can lower blood pressure
and cholesterol level. They enhance the ability of the body to move air into and out of the lungs and
boost the flow of blood to all parts of the body.

DISCUSSION
Aerobics exercises offer other benefits.
1. Aerobic exercise promotes strong and healthy bones.
2. Aerobic exercise helps control physical and emotional stress.
3. Aerobic exercise helps improve intellectual capacity and increase productivity.
4. Aerobic exercise is a relative way to lose weight and keep it off.
5. Aerobic exercise provides significant protection from the heart disease.

Different Types of Active Physical Activities

According to a study conducted by J. Y. Cagas, B.A. Torre, and E.J. Manalastas on why
Filipinos exercise, the five most popular fitness activities for men are the following; running, jogging,
playing basketball, walking, and weightlifting. On the other hand, the five most popular fitness
activities for women are running, walking, jogging, dancing, and doing yoga.
Running and jogging are common and popular because they do not require a special gear
except for a pair of comfortable sneakers. Running and jogging may differ in terms of pacing.
Running goes at a pace that is faster than 9 kilometers per hour. Jogging usually goes at a pace less
than 9 kilometers per hour.
Basketball is said to be the most popular sport in the Philippines. Anyone can play it anytime
and anywhere whether in the streets, in schools, or at the professional level. It is a favorite game in
universities and has been the most anticipated sports event in competitions.
 Walking
The primary advantage of walking is that it can be done anywhere anytime by anyone,
regardless of age and sex. However, it takes about three times of walking to get the same aerobic
benefit from running.
Weightlifting helps lower blood pressure, burn calories, strengthen bones, and build
muscles. You may use dumbbells instead of barbells. Start with lower weights, say 5 pounds, and
number of repetitions, say 4 to 8 counts. Increase them gradually as you progress.
Dancing provides a good cardiovascular stimulus to the hearth, lungs, and circulatory system.
It also promotes flexibility, coordination, and balance and is effective in weight loss.
Doing Yoga
Yoga has been practiced for thousands of years in the East. The yoga postures and breathing
exercises are designed to promote harmony through balance, as well as improved flexibility, release
from stress, and new body awareness. Yoga is an excellent adjunct to any physical activity, for it
teaches the integration of body, mind, and spirit.

Another examples physical activities are:

Swimming can be done in pools or in beaches. It strengthens the lungs and muscles. The
buoyancy of the water produces a conditioning effect on the body and helps reduce excessive
pressure on the joints and bones.
Mountaineering or climbing hills and mountains, including hiking and trekking, are outdoor
activities that help improve cardiovascular strength and endurance, weight loos, and mental fitness.
Cycling is a low impact cardiovascular activity that causes less wear and tear on the joints and
muscles than jogging. People with joint problems can engage in cycling.
Playing Rackets Sports (Tennis and Badminton)
Getting Started on Aerobic Workouts
Steps in Starting an Aerobic Program
1. Set a SMART goal for your workout
Specific- give details of your fitness priority to make your goal as specific as possible.
Measurable – describe how you will measure your fitness priority.
Achievable- assess if you can truly achieve your fitness priority.
Realistic- tell if your fitness is realistic given your current life circumstances.
Time frame—select a time frame by which can reach your fitness priority without any
doubt.
 2. Have a thorough medical examination with properly administered stress test before you
begin your exercise program.
3. Determine your target heart rate.
4. Choose a basic aerobic exercise.
5. Embark on a regular aerobics program.
Warm- up Aerobic Activities.
Warm – up is perhaps the most important part of any workout for the following reasons:
a. It prepares the muscles and lubricates the joints for easier mobility.
b. It accelerates the heart rate to get the body ready for movements that require high heart
rate.
c. It increases body temperature, so that the muscles, tendons, and ligaments will be warmer
a and more pliable when a contracting during workout.
d. It improves blood flow to the muscles to help supply oxygen and glucose required for
energy production more efficiently
e. It boosts blood flow to the heart to help lessen potential difficulty for exercise- induced
cardiac problems.
f. It prepares the cardiovascular system to meet the demands of the workout.
Examples of warm -up include the following:
1. Jumping jack
2. Hand crossover
3. Bent over reach to sky
4. Shoulder circles
5. Arm circles
6. Elbow-to-foot lunge
7. Inch worm
8. Lateral slide
9. Walking leg circle
10. Walking knee hug
11. Walking heel to behind
12. Walking high kicks
13. Ankle circles
EXERCISES
A. Choose one aerobic activity from those given here or from those that you already know or
have already done. Then complete the form below. Indicate your goal or expected
outcome in doing this exercise.

Name:__________________________________________________________________
Aerobic exercise:__________________________________________________________
Goal:___________________________________________________________________
Number of days per week:__________________________________________________
Number of repetitions per session:____________________________________________
Remarks:________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
REFERENCES

L. F. Callo & P.F. Dajime (2016). Physical Education and Health volume I. Rex Book Store.:
Manila, Philippines

M. E .Collao, J. Porto, & A. Vargas(2016). Fitness for Life (Health-Optimizing Physical

Education Senior High School). C&E Publishing.: Quezon City