ELIZALDE ACADEMY MODULES 1

PHYSICAL EDUCATION AND HEALTH 11 1ST QUARTER

TEACHER: MS. RODJHEN ANNE P. BARQUILLA WEEK 1

LESSON 1: DISTINGUISHES AEROBIC FROM

MUSCLE AND BONE STRENGTHENING
ACTIVITIES
I. LESSON OBJECTIVES:

 Understand the benefits of aerobic, muscle strengthening, an strengthening activities

 Explain hoe aerobic, muscle strengthening, and bone strengthening activities work
 Appreciate the importance of FITT in doing physical activities

II. CONCEPT NOTES:

PHYSICAL ACTIVITY

Physical activity involves any bodily movement such as walking to and from work, taking the stairs instead of elevators and
escalators, gardening, and doing household chores. For inactive people, there’s no doubt that increasing this sort of activity can reduce
risk for disease and improve health.

Exercise, however, is a type of physical activity that requires planned, structured, and repetitive bodily movement with the
intent of improving or maintaining your physical fitness level. Exercise can be accomplished through activities such as cycling,
dancing, walking, swimming, yoga, working out at the gym, or running, just to name a few. Regular exercise, depending upon the
kind, improves aerobic fitness, muscular strength, and flexibility.

Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities such
as biking and running. Studies show that this type of exercise provides many health benefits such as decreasing risk for heart disease,
stroke, high blood pressure, type II diabetes and some cancers. The 2008 Physical Activity Guidelines for Americans state that most
health benefits occur with at least 150 minutes/week of moderate-intensity aerobic activity. Examples of aerobic activities that would
meet this recommendation include walking at a brisk pace, swimming, jogging, dancing, etc.

Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights. Muscle
strengthening exercises involve using your muscles to work against a resistance such as your body weight, elastic bands or weights.
The Physical Activity Guidelines recommend that adults participate in muscle strengthening exercises for all major muscles groups at
least two days a week.

Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to overall
health for children and adults. This force is usually produced by impact with the ground and results in bone growth in children and
healthy maintenance of bone density in adults. Examples of bone strengthening activities include jumping, walking, jogging, and
weight lifting exercises. As you can see, some exercises such as walking or jogging serve a dual purpose of strengthening our bones
and our aerobic system.

Lastly, flexibility is the ability of the joints to move through a full range of motion. Stretching exercises can be an
excellent way of increasing flexibility. While the 2008 Physical Activity Guidelines for Americans do not include specific
recommendations for increasing flexibility, some individuals such as dancers and some athletes may need to include
flexibility activities as part of their exercise regimen.

The bottom line is that increasing your everyday physical activity and regularly participating in aerobic, muscle and bone
strengthening exercises are all beneficial to your health and will improve your quality of life.

MODERATE PHYSICAL ACTIVITY VIGOROUS PHYSICAL ACTIVITY

  Walking briskly (about 3 miles per hour)
 Bicycling (less than 10 miles per hour)
 General gardening (raking, trimming, shrubs)
 Dancing
 Golf (walking and carrying clubs)
 Water aerobics
 Canoeing
 Running/jogging (5 miles per hour)
 Walking very fast (4 ½ miles per hour)
 Bicycling (more than 10 miles per hour)
 Heavy yard work, such as chopping wood
 Swimming (freestyle laps)
 Aerobics
 Basketball (competitive)

PHYSICAL BENEFITS

CARDIOVASCULAR SYSTEM
Your heart and blood vessels receive the most benefits from regular physical activity.
WEIGHT MAINTENANCE
Staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart diseases, and certain cancers.
BONE STRENGTH
Your physical activities make your bones stronger and denser.
BALANCE AND COORDINATION
Physical activity improves your balance and coordination, which may, in turn, improves your athletic ability.

The Benefits of Physical Activity

 Any movement that requires your large muscle groups to work is considered physical activity.
 Teens should spend 60 minutes or more each day performing some form of physical activity.
 The changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions.

Psychological Benefits

 During continuous exercise, your brain releases endorphins, chemicals that block pain messages from reaching your brain
cells.
 People who exercise regularly are likely to be more self-confident and focused.
 People who exercise regularly typically have reduced stress levels.

Social Benefits

 Exercise is also an opportunity to have fun.

 Physical activity can be a way to bond with family and friends.
 Physical activity can build new relationships.

BENEFITS OF AEROBICS
In addition to strengthening your heart and cardiovascular system, participation in regular aerobic exercise has many health
benefits. Aerobic exercise:

 Improves your circulation and helps your body use oxygen better
 Increases energy
 Increases endurance, which means you, can work out longer without getting tired.
 Helps reduce the risk of developing heart disease
 Helps reduce the risk of developing diabetes
 Helps reduce body fat
 Helps you reach and maintain a healthy weight
 Helps reduce stress, tension, anxiety, and depression
 Improves sleep.

GUIDELINES FOR AEROBIC EXERCISE

FREQUENCY
Always consider the number of aerobic exercise sessions per week. When doing cardio exercise, especially lose weight,
frequency is an important factor to make it more effective. Start cardio exercises for at least 3 days a week for the first few weeks,
with not more than 2 days rest between sessions. Afterwards, we can gradually increase the frequency of exercise to 5 days a week.
INTENSITY
To be effective, aerobic exercises should be done in moderate intensity, that is, our heart rate should be 60 to 80% of our
maximum heart rate.

TIME
More time spent doing aerobic exercises means more calories burned and an increase in endurance. We can at least do 2o
minutes per session at first, the gradually increase it to 60 minutes.

TYPE
Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some activities that we can do to
improve our heart rate. It is also important to try different exercises and activities to avoid boredom.

REPETITIONS
How many times a person lift a weight (analogous to duration for aerobic activity). The effects of muscle-strengthening
activity are limited to the muscles doing the work. It’s important to work all the major muscle groups of the body; the legs, hips, back,
abdomen, chest, shoulders, and arms.

The Components of Fitness

 Physical fitness means that you have the energy and strength to participate in a variety of activities.

 There are five components of fitness:

o cardiorespiratory endurance
o muscular strength
o muscular endurance
o flexibility
o body composition

Cardiorespiratory Endurance

Cardiorespiratory endurance means that your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and
remove wastes efficiently during prolonged exercise.

 As the heart muscles become stronger, more blood is pumped with each beat.
 The lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide.

Muscular Endurance
 Muscular endurance is the ability of your muscles to work for an extended time.
 Developing muscular endurance requires repeated actions over an extended period of time.

Body Composition
 Body composition is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and
bones.
 Having too much, or too little, body fat can lead to health problems.

BODY TYPES
These are: Ectomorph: Lean and long, with difficulty building muscle. Endomorph: Big, high body fat, often pear-shaped,
with a high tendency to store body fat. Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle
cells.

Anaerobic Exercise

 Intense physical activity that lasts for a few seconds to a few minutes is called anaerobic exercise.
 Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility.

Isometric Exercise

 Isometric exercise (eye suh MET rik) is an exercise in which muscles contract but very little body movement takes place.
 If you do isometric exercises on a regular basis, the muscles you use will become stronger.

Isotonic Exercise

 Isotonic exercise (eye suh TAHN ik) involves contracting and relaxing your muscles through the full range of a joint’s
motion.
 Through repetition of isotonic exercises, you can develop muscular strength and endurance.

Isokinetic Exercise
 In isokinetic exercise (eye soh ki NET ik) muscles contract at a constant rate.
 These exercises are often used as therapy to rebuild muscle strength after an injury.

III. GUIDED ACTIVITY:

LET ME THINK

 Make a table with two columns on a sheet of paper.

 List down the most frequent activities you do in the past and the ones you do at present.

WHEN I WAS A KID, I USED TO NOW I’M A YOUNG ADULT, I DO

1. 1.

2.
2.

3.

3.
4.
4.

5.
5.

PROCESSING QUESTIONS:

 What were the physical activities in your childhood that you still do today? Cite an example.

 Do you know the benefits of the physical activities that you do? Can you site some of these benefits?
IV. INDEPENDENT PRACTICE:
Read the question carefully. Write your answer on a separate sheet of paper

IDENTIFICATION:

____1. It involves any bodily movement such as walking to and from work, taking the stairs instead of elevators and
escalators, gardening, and doing household chores.
____2. A type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of
improving or maintaining your physical fitness level.
____3. The ability of the body’s cardiovascular system to supply energy during continuous physical activities such as
biking and running.
____4. Any weight-bearing activity that produces a force on the bone is also important to overall health for children and
adults.
____5. The ability of the joints to move through a full range of motion.
____6. Your heart and blood vessels receive the most benefits from regular physical activity.

____7. Staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart diseases, and certain
cancers.
____8. Your physical activities make your bones stronger and denser.
____9. Physical activity improves your balance and coordination, which may, in turn, improves your athletic ability.
____10. An exercise in which muscles contract but very little body movement takes place.
____11. It involves contracting and relaxing your muscles through the full range of a joint’s motion
____12. The muscles contract at a constant rate.
____13. It is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones.
____14. How many times a person lift a weight (analogous to duration for aerobic activity).

____15. The means that you have the energy and strength to participate in a variety of activities.

V. CLOSURE ACTIVITY:
Sell It to Us

 Write a jingle that explains the main idea and the relevance of the lesson to your daily life routines
ELIZALDE ACADEMY MODULES 1
PHYSICAL EDUCATION AND HEALTH 11 1ST QUARTER
TEACHER: MS. RODJHEN ANNE P. BARQUILLA WEEK 2 & 3

LESSON 2: Optimizing the Energy Systems for Safe and

Improved Performance
I. LESSON OBJECTIVES:

 Identify the energy systems

 Perform the physical activities that uses their energy systems for safe and improve performances
 Appreciate how to optimized the energy systems for safe and improve performance

II. CONCEPT NOTES:

Optimization of Energy System Energy comes from what we eat which are in the form of:
1. Carbohydrates- our muscles live and store carbohydrate in what is known as
Glycogen. - is used as fuel by the body when it is broken down a glucose
2. Fat – it serves as insulation for the body to prevent heat loss.
3. Protein- used for the repair and growth of body tissue.

Health Behaviors, Health Risks factors, and Physical Activity (PA) Health Behaviors:
1. Eating Behavior- proper nutrition, choice of food
2. Sleep- rest, sleep and relax
3. Stress management 
4. Post –traumatic stress- caused by an unnaturally traumatic experience, leading to the disruption of a
person’s ability to cope and function effectively.
Chronic stress- occurs someone experiences repeated and continuing demands that inhibit the person’s
function. Health Risk factors:
1. Family history
2. cigarette smoking
3. hypertension (high blood)
4. hypercholesterolemia (high cholesterol count)
5. impaired fasting glucose levels (high blood sugar)
6. obesity
7. sedentary lifestyle (Physical inactivity)
 Health promotion is defined by the World Health Organization as the process of enabling people to
increase control over their health and its determinants, and thereby improve their health. Two important
organizations in the U.S. that accomplish this task are the Centers for Disease Control and Prevention (CDC)
and National Institutes of Health (NIH). These agencies serve as centers of information for people who
have questions about a certain disease or health-related goals, such as exercise or nutrition. They also conduct
research into the latest preventative strategies with respect to maintaining a healthy lifestyle and preventing
disease, be it infectious or otherwise (like cancer). In fact, these agencies provide you with health behavior-
related information. Health behavior refers to a person's beliefs and actions regarding their health and well-
being. As a good example of this, some people's health behaviors jive well with promoting and maintaining a
healthy lifestyle. People on their best health behavior:
1. Do not smoke or use any other tobacco products.
2. Do not drink in excess. This means no more than two drinks per day for a man under age 65 and one
drink per day for a woman of any age or a man over age 65.
3. They also exercise regularly. As a case in point, you can perform two and a half hours of brisk
walking every week to help improve your physical fitness.
4. And furthermore, such people eat well. This doesn't solely imply you should just eat more fruits and
vegetables, which is true. It also means you should simultaneously cut back on salty food, greasy
meals, and too many things with simple sugar, like cola or sweets.
Energy systems 
Energy systems are the chemical processes that cope with energy production and physical work
materials. For some  reason I use the words "cope with." I don't want to say they're "creating electricity,"
because electricity never gets  generated or wasted – it's being transferred. I also don't want to say that such
energy systems simply work to give us the power to move – their life is multipurpose.In order to power
cellular function, they must release stored energy from  molecules, but also deal with the byproducts from
those chemical reactions. Generally, in order to provide power and threat deterrent techniques (overheating is
dangerous), they cope with movement demands and byproducts (like heat).

Three energy systems are in place: the immediate energy system, the glycolytic system and the oxidative
system.  All three systems operate at the same time to a certain degree, but parts of the system will predominate
depending on what the body needs.

Here are the Three Energy System :

1. The immediate energy system meets demands that require a rapid, explosive response — such as a one- max
of a fast  and heavy lift.2. The glycolytic system copes with demands requiring fairly high energy consumption
for a relatively short period of time – such as a hockey game sprint down the ice.
3. The oxidative system copes for longer periods of time with lower production work – such as a road race.

The Immediate Energy System

Throughout the skeletal muscle, the Immediate Energy System uses many coordinated chemical reactions
to release energy in an explosive, rapid sequence for cellular function, but then rapidly bring the ATP
back together again.  It does not require oxygen (anaerobic) and produces no lactate (such as glycolysis).
Instead, this mechanism includes ATP and creatine phosphate contained within the muscle fibers.  

The system must release energy from ATP through multiple enzymatic steps, and then resynthesize it with
creatine phosphate to generate ATP and creatine.The overall ability of this one pathway is very small, so that
the energy yield from this mechanism can continue during explosive exercise until the stores of creatine
phosphate are mostly exhauste, which can occur in about ten seconds. For this method, the rate-limiting factor is
partly dependent on creatine  phosphate, which is why athletes sometimes supplement with creatine.

The Glycolytic System

Glycolysis is the mechanism by which carbohydrates (glucose or glycogen stored) are split to produce ATP
to power cellular function. For this process only carbohydrate can be used as substratum. This method works
during exercise of short duration, high intensity. In terms of muscle soreness or exhaustion, you've undoubtedly
heard the word "lactic acid," but all of these specific remarks are inaccurate. Lactic acid is not present inside the
human body, does lactate. Yet lactate does not cause soreness in the muscles.  In reality it is very effectively
shuttled back to the liver.

The glycolysis component is pyruvate, and this is where the glycolytic mechanism will be either alactic, or
lactic.  

In other words, in situations where glycolysis products (pyruvate molecules) surpass the rate at which they can
be  passed to the cycle of citric acids (the next step of the energy systems),The body attaches the hydrogen to
each lactate forming pyruvate molecule, which is then shuttled back to the beginning of the glycolysis to be
reused. Consequently, lactate development is both a coping mechanism (managing the excess hydrogen) and a
way to produce ATP in circumstances where the slower, more effective system cannot run its course because
the body's demands are too high.

The Oxidative System

At lower intensity, prolonged exercise, the oxidative system comes to prominence where ATP needs can be

met almost indefinitely but development levels are not as quick as glycolysis. This mechanism is aerobic,
unlike glycolysis, and can be driven not only by glucose and glycogen but also by fatty acids. This energy
system is very deep, and provided that sufficient substrates are available – as you've consumed enough ATP
production will continue for long periods of time.
The Oxidative Process is powered by what are referred to as "high energy electron carriers," which are
molecules connecting with hydrogen (threat reduction) and then generating a hydrogen gradient within
mitochondrial inner membranes to drive the electron transport chain – which eventually provides the energy
to resynthesize a large amount of ATP. Each one is most effective of all processes in dealing with hydrogen
and regenerating ATP.
.

There is a limited supply of ATP in muscle cells

(it’s usually used up after 3 – 5 seconds of exercise)
For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources.
ADP + P ATP
Note: ATP: Adenosine triphosphate
ADP: Adenosine diphosphate
P: Phosphate
There are 3 sources (energy systems) that the body can use:
 1. The CP (Creatine Phosphate) System

3. AEROBIC SYSTEM

• The importance of each source of energy for physical activity

depends on:
1. Type of physical activity.
2. Intensity of physical activity.
3. Duration of physical activity.
• In many aspects of physical activity the 3 energy systems work
together at different times to supply the particular type of energy
needed.
Oxygen Debt
 • When all the ATP required for muscular contraction cannot be
supplied AEROBICALLY, the lactic acid system takes over.
• The side-effect of the body using this system is that there is a
build-up of lactic acid in the muscles and CP stores are depleted
– causing fatigue.
• After strenuous exercise the following have to be completed:
1. O2 stores replaced.
2. ATP replenished.
3. Lactic acid removed.
• The need for extra O2 after strenuous exercise is known as the O2 DEBT.
• The body pays off this O2 debt by gulping air into the lungs and
panting. As a result, the lactic acid is turned into CO2 and water.

III. GUIDED ACTIVITY:

MULTIMEDIA PRESENTATION

ACTIVITY ANALYSIS- PHOSPHATE EFFORTS

 Watch a replay of any high-level team game, then records all phosphate efforts
by the players.

1. Assess the average length of each effort and the average recovery time
between each.

2. Determine the relative importance of each of the three energy systems to the
game.

3. Display your percentages in pie charts and as a PowerPoint presentation.

IV. INDEPENDENT PRACTICE:

Answer the following questions on a separate sheet of paper. Each question consist of 5 points

ESSAY:
1. What is the importance of energy system?
2. Describe the different types of energy systems.
3. What are some ways to maintain healthy behaviors?
4. What are the characteristics of three energy systems?
5. What is the difference between post-traumatic stress and chronic stress?
V. CLOSURE ACTIVITY
CLOSER
Create a CLOSER graphic organizer:
Concept Learned– Restate the learning target or describe the skill/concept in your own words.
One Specific Example-- Complete a sample problem. Show and explain all work. Include diagrams and labels
when applicable.
Relevance—Explain how this math concept or skill relates to the “real-world” or a career. Make connections to
other concepts you have explored.