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Module 1 Physical Education

IT IS ALL ABOUT PHYSICAL EDUCATION

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Michelle Anne Rubio Bungalon
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11 views

Module 1 Physical Education

IT IS ALL ABOUT PHYSICAL EDUCATION

Uploaded by

Michelle Anne Rubio Bungalon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ST.ELIZABETH GLOBAL SKILLS INSTITUTE, INC.

Km. 131 Esguerra Dist., Maharlika Highway, Talavera, Nueva Ecija

PHYSICAL EDUCATION 1
Code and Descriptive Title
2ND Semester A.Y. 2020-2021

MODULE 1
LEARNING OBJECTIVES:
At the end of the lesson, you should be able to:
1. Distinguish aerobic from muscle and bone-strengthening activities;
2. Discuss the health benefits in participating in different aerobic, anaerobic and flexibility
exercises;
3. Engage in physical activities inside and outside of school; and
4. Explain how to optimize the energy systems for safe and improved performance.

TYPE OF FITNESS EXERCISES


There are three types of exercises that can help maintain or improve one’s physical
fitness: (a) aerobic exercises, (b) anaerobic exercises, and (c) flexibility exercises.
a. AEROBIC EXERCISES – visualize yourself working out. Maybe you are engaging in
an activity that causes you to perspire and breathe hard and enables your heart to pump
blood through your veins and brings oxygen to your muscles to keep you going. You are
most likely performing an aerobic exercise if you are engaging in this type of activity.
Aerobics is a system of physical conditioning involving exercises that are strenuously
performed so as to cause marked temporary increase in respiration and heart rate. Aerobic
exercises refer to how your body uses oxygen to sufficiently meet energy demands during
exercise. These are exercises that involve oxygen consumption by the body. During
aerobic activity that usually lasts a long time, your body uses oxygen to get energy.
BENEFITS OF AEROBIC EXERCISES
Regular exercises can bring about positive health benefits. In addition to strengthening of
the cardiovascular system, the following benefits can also be achieved:
1. Improve circulation and helps the body use oxygen better.
2. Increase the number of red blood cells in the body.
3. Increase energy, stamina and mental health.
4. Develop endurance, which means that one can work out longer without experiencing
fatigue.
5. Help reduce the risk of developing heart diseases and other ailments.
6. Help reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety and depression.
TYPES OF AEROBIC ACTIVITIES
There are two types of aerobic activities: (1) the moderate-intensity aerobics, and (2) the
vigorous-intensity aerobics. Find out which aerobic activity will suit your personality and
interest.
1. MODERATE-INTENSITY AEROBICS – even simple house chores may be
considered as moderate-intensity aerobics. Examples are sweeping, moving furniture,
pushing a vacuum cleaner or a lawn mower. Evaluate your movements when you execute
simple house chores. Identify the parts of your body that are involved when you engage
in these activities.
Other activities of this type also include active recreation or outdoor activities like brisk
walking, running, jogging, skateboarding, skating and even hiking and mountain
climbing.

MODULE 1
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2. VIGOROUS-INTENSITY AEROBICS – your heart will beat much faster and
breathing will be much harder than normal when you participate in this type of activities.
Examples of vigorous-intensity aerobic activities are (a) active games that involve
running and chasing, such as flag football, distance running and jumping rope; (b) sports
such as soccer, basketball and tennis; (c) vigorous dancing and (d) martial arts such as
arnis, taekwondo and karate-do.

b. ANAEROBIC EXERCISES – are exercises that are done quickly for short periods of
time. It usually involves pushing against a source of resistance to increase strength.
Doing anaerobic exercises can improve your muscular strength and muscular endurance.
They enhance power and build muscles.
Examples of activities that use strength in short bursts are push-ups, pull-ups, weight
lifting and sprinting. Even simple exertions, like carrying heavy boxes or bags of
groceries are forms of anaerobic activities that can build your muscular strength.
BENEFITS OF ANAEROBIC EXERCISES
Anaerobic exercises, when properly performed, can provide the following functions:
1. Increase bone and muscle strength.
2. Improve endurance and joint functions.
3. Reduce the risks of injuries due to weak muscles.
4. Improve cardiac functions.
5. Enhance “good” HDL-cholesterol.
6. Help maintain lean body mass which is important for persons wishing to lose weight.
7. Minimize the risk of osteoporosis.
8. Develop coordination and balance.

c. FLEXIBILITY EXERCISES – involve stretching activities that improve the range of


your muscles and joints. Stretching exercises make your muscles more flexible. These
exercises enable you to reach, bend and turn better. Being flexible can help you avoid
getting hurt. Stretching exercises include toe touching, side stretching, sit and reach.
Other physical activities which are great in developing your flexibility are yoga, martial
arts, rhythmic activities and gymnastics.

SQUAD LEADER SYSTEM


The different types of exercises may be performed effectively on a rotating-squad plan.
There should be ten to twelve students in a squad. Advanced students should have been given
additional instructions which enable them to act as leaders of a squad. A large class thus can be
handled in stations. Each student leader will alternate from the first station assigned to his/her
group as he/she proceeds with his/her squad from station to station.
Work in squads in performing exercises or sports program. Rotate squads to different
stations so that you may work on the different exercises. In this way, you will use different
muscle groups.

(Please refer to the PowerPoint Presentation of Ma’am Michelle Anne R. Bungalon – Module
1 for more information and discussion)

REFERENCE:
Book:
P.E. 1 PHYSICAL FITNESS – LORETO G. PANGANIBAN, M.A. / AVELINA C.
CALAYAG, M.A. / NAZARENE P. TRINIDAD, M.A.
ST.ELIZABETH GLOBAL SKILLS INSTITUTE, INC.
Km. 131 Esguerra Dist., Maharlika Highway, Talavera, Nueva Ecija
MODULE 1
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ACTIVITY NO.1
NAME: _____________________________________________ SCORE: _________________
COURSE: _________________ DATE: PROFESOR: _________________________

Direction: Answer the following questions.

1. What are the three types of exercises? Explain how each type is undertaken.
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2. Give the benefits that can be derived from these types of exercises.
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MODULE 1
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