Philippine Christian University

SENIOR HIGH SCHOOL DEPARTMENT

Dasmariñas City, Cavite
S.Y. 2019-2020

PHYSICAL EDUCATION AND HEALTH

(GRADE 11)

Name:_____________________________________________

Strand &Section: ____________________________________

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 After completing this module, you will be able to:

 Distinguish aerobic for muscular and bone- strengthening activities.

 Discuss the HRT Health – Related Fitness.
 Identify training guideline and fit.
 Display initiative, responsibility for achieving fitness.

How do you start your day early in the morning?

Do you walk, jog or simply make some bending or jumping exercise? Doing these
activities in the early morning condition your muscle, heartbeat, blood circulation and pep
yourself up to start your day.

The following exercises maintain normal

functioning of the different systems of the body,
improve muscular strength, improve coordination and
correct postural defects. Try these activities for a start.

Evaluate the warm up activities you have executed.

1. Describe how you feel, in general, after the activity. Feel your body

A. Was there a change in your heart beat or pulse beat?

B. Was there a change in breathing?
C. Did you sweat a lot?
D. Did you feel some tensions in your muscle and joints?

2. Did you feel perked up or active? or did you feel gloomier and lazier than before?

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 Using the word loop, look for the words associated with health – related fitness. Circle
the word and rewrite it in the box below. In the opposite box, write the description below.

A E R O B I C S N
F I T E D F Q T X
I A E N K L G E D
T R Y D G E F E I
N O X U P X H N E
E X E R C I S E T
S Y F A L B I R K
S G R N O I G G A
B E S C A L R Y U
C N D E P I H U I
N U T R I T I O N
F I U C Y Y O J S

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 FITNESS EXERCISE

There are three types of exercise that can help maintain or improve one’s physical
fitness: (a) aerobic exercises, (b) anaerobic exercise, (c) flexibility exercises.
A. Aerobic Exercises
Aerobic exercises refer to how your body uses oxygen
to sufficiently meet energy demands during exercise. These
are the exercise that involve oxygen consumption by the
body. It improves your cardiorespiratory endurance,
strengthens you heart and lungs and trains your
cardiovascular system to manage and deliver oxygen more
quickly and efficiently throughout your body.
There are two types of aerobic activities. Find out
which aerobic activity will suit your personality and interest.

1. Moderate-Intensity aerobics
 Simple house chores (sweeping, moving a furniture, etc.)
 Simple catching and throwing of balls
 Recreation or outdoor activities (walking, biking, jogging, etc.)

2. Vigorous-Intensity aerobics
 Active games (distance running, jumping rope, etc.)
 Sports (soccer, basketball, tennis, etc.)
 Vigorous dancing
 Martial arts (arnis, taekwondo and karate-do)

B. Anaerobic Exercises
Anaerobic Exercises are exercises that are done quickly for a short period 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.

Example of activities that use strength in short burst are push-ups, pull-ups, weight
lifting and sprinting. Even simple exertions, like carrying heavy boxes or bags of
groceries are form of anaerobic activities that can build your muscular strength.

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C. Flexibility Exercises
Involves stretching activities that improve the range of your muscles and joints.
Stretching exercise make your muscles more flexible. These exercises enable you to
reach, bend and turn better. Being flexible can help you avoid getting hurt. Stretching
exercise include toe touching, side stretching and sit and reach.

HEALTH-RELATED FITNESS

What is (HRF) health related fitness?

Health related fitness are those

definite components of fitness
associated with good health. This
is related to the overall term
“FITNESS” which is defines as a
capacity of an individual who has
sufficient energy to do his daily
task without fatigue.

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What are the benefits of (HRF) health related fitness and
One reason of a person’s inactivity may be associated to the advancement of today’s
technology as a student, you need to realize that even technology offers a convenient way of
living, we need to be active cope with different physical activities that demands physical
strength and endurance. You must be aware that health related fitness is essential to the
development of the total well-being of an individual.

The following are the benefits of (HRF)

 Reduces risk of cancer, diabetes, stroke and heart disease

 Increase nature defense against illness such as cold and flu
 Improve self-esteem relieving depression
 Prevent physical and cognitive problems associated with aging

How do we achieve (HRF)?

Although we know that exercise is an essential factor in achieving better health, we
should not forget that proper nutrition is also important.

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 In providing you body with sufficient fuel through proper nutrition with regular exercise,
you improve your capacity to perform. Health food intake and regular exercise are vital to
physical performance a healthy card intake will provide you with consistent energy, while
proteins will help support muscle development and repair.
Exercise and nutrition word hand in hand for an imposed physical performance.

What are your daily routines in relation to the development of

your (HRF) health related fitness?

I. Write down your daily activities in the box on the left, then write which health – related
components is involved in the box on the right.

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II. Complete the chart supply the needed information and identify the HRF components involved
an example is provided.

F.I.T.T. PRINCIPLE

What factors should be considered when designing personal

fitness program?
Exercise is an activity that will
stimulate the body to adapt and become
stronger. The stimulus must be
appropriate to derive the health benefits.
If the stimulus is too light, the body will
not adapt, and if it is too hard, it may
cause some injuries.

The FITT principle is an acronym for Frequency, Intensity, Time and Type. These are
the key factors in designing and exercise program that will address the current fitness level,
provide means to a overload the body, and trigger positive adaptations.
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Name:___________________________________ Date:____________________________
Strand & Section:__________________________ Teacher:_________________________

Make your own FITT plan…

To complete an effective Physical Activity Plan, you should identify physical activities that you
enjoy, or believe you might enjoy. It is much easier to stick to a plan when it involves activities in which
you like to participate. The purpose of the following learning activity is to help you choose your
preferred activities.

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