Professional Documents
Culture Documents
Hope - 1 Grade 11: Exercise For Fitness
Hope - 1 Grade 11: Exercise For Fitness
GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 1 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF).Status, barriers
to physical activity assessment participation and one’s
diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain
healthrelated fitness (HRF).
3. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in
a variety of settings in- and out-of school.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
HOW TO USE THIS MODULE
Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!
• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.
PRE-TEST
MULTIPLE CHOICE: Write the letter of the correct answer on the space provided
below.
HOPE-
1
LESSON 1: Aerobic, Bone Strengthening Muscle
Strengthening
EXPECTATIONS
This module will help you to:
• Differentiate Aerobic, Bone Strengthening Muscle Strengthening;
• Recognizes the importance of these Physical Activities.
BRIEF INTRODUCTION
Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat
profusely and breathe harder. Our heart pumps blood more vigorously,
causing oxygen to circulate throughout our body. This allows us to sustain
our aerobic exercise for a few minutes. Such activities like jogging, running,
swimming and dancing are some examples of aerobic exercises which
improve our cardiorespiratory fitness. It also helps us to prevent disease like
cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities
can be done on a daily basis. To be physically fit, it is important to engage in
aerobic activities.
Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to
reduce risk of falling. It is important to understand that bone-strengthening
exercises do not only focus on bone health, it also focuses on improving
muscle strength, coordination, and balance.
Benefits of physical activity and risk of insufficient physical activity
Insufficient physical activity is one of the leading risk factors for global
mortality and is on the rise in many countries, adding to the burden of
NCDs and affecting general health worldwide. People who are insufficiently
active have a 20% to 30% increased risk of death compared to people who
are sufficiently active.
Globally, around 23% of adults aged 18 and over were not active enough in
2010 (men 20% and women 27%). In high-income countries, 26% of men
and 35% of women were insufficiently physically active, as compared to 12%
of men and 24% of women in low-income countries. Low or decreasing
physical activity levels often correspond with a high or rising gross national
product. The drop in physical activity is partly due to inaction during leisure
time and sedentary behaviour on the job and at home. Likewise, an increase
in the use of "passive" modes of transportation also contributes to
insufficient physical activity.
REMEMBER
SUMMARY
Aerobic Activities Muscle Strengthening Bone Strengthening
Activities Activities
During aerobic activity, Muscle contraction Bone growth is
oxygen is delivered to occurs during a muscle stimulated by physical
the muscles in our body strengthening activity. stress. As skeletal
The repetitive muscles contract, they
allowing us to sustain
contractions during pull their attachment on
the physical activity for bones causing physical
few minutes. exercise cause damage
stress. This
to muscle fibers.
consequently stimulates
However, these muscle bone tissue, making it
fibers are ready to be stronger and thicker.
repaired once they get Such bone
damaged. The repair of strengthening activities
muscle fibers happens can increase bone
after exercise while density throughout our
muscles are at rest. skeletal system.
There will be new
muscle fibers produced
to replace and repair
those fibers that were
damaged. The muscles
in the body then start to
grow larger and
stronger.
POST TEST
MULTIPLE CHOICE: WRITE THE LETTER OF THE CORRECT ANSWER ON THE
SPACE PROVIDED BELOW.
Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from
Management Team:
Malcolm S. Garma , Regional Director
Genia V. Santos , CLMD Chief
Dennis M. Mendoza , Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V , Schools Division
Superintendent
Aida H. Rondilla , CID Chief
Lucky S. Carpio , EPS In Charge of LRMS
HOPE-1
Writers: Alvaro Uy , T-III, Pablo N, Garcia Jr, MT II,
Editors: Conrado S. Contreras Jr. , HT-VI
Reviewer: Luis M. Anchilo , PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:
SHS HOPE -1
Copyright 2020