Topics: AEROBIC ACTIVITIES, MUSCLE STRENGTHEN ACTIVITIES, BONE STRENGTHEN

ACTIVITIES

LESSON 1 “AEROBIC EXERCISE”

Aerobic or “with oxygen” exercise provide cardiovascular conditioning. The
term aerobic actually means with oxygen, which means that breathing controls
the amount of oxygen that can make it to the muscles to help them burn fuel and
move. When engaging aerobic exercise, it will make the heart, lungs, and blood
vessels more efficient and capable of moving more oxygen-carrying blood in
every single pump.
Benefits of aerobic exercise:

1. Improves cardiovascular conditioning 2. Decrease risk of heart disease

3. lowers blood pressure 4. Increase HDL or “good” cholesterol

5. Helps to better control blood sugar 6. Assists in weight management and/or weight loss
7. Improves lung function 8. Decrease resting heart rate
According to the American Heart Associationrecommends a minimum of 30 minutes of cardiovascular
exercise 5 to 7 days per week. Don’t forget warm-up, cool-down and stretching exercises in your aerobic
exercise session.

Take Note: People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health
conditions may need additional safely guidelines for exercise.

WHAT ARE SOME EXAMPLES OF AEROBIC EXERCISE?

 Lower impact aerobic exercise/Light aerobic activities:

1. Swimming-is an individual or team racing sport that requires the use of one's entire body to move through
water. The sport takes place in pools or open water.

2. Cycling- “bicycling or biking”, is the use of bicycles for transport, recreation, exercise or sport. People
engaged in cycling are referred tp as “cyclists”, “bicyclists”, or “bikers”. Apart from two-wheeled bicycles,
"cycling" also includes the riding of unicycles, tricycles, quadricycles, recumbent and similar human-
powered vehicles (HPVs).
3. Walking- is a great way to improve or maintain your overall health. Just 30 minutes every day can increase
cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It
can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and
some cancers. 
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4. Rowing- sometimes called crew in the United States, is the sport of racing boats using oars. It differs
from paddling sports in that rowing oars are attached to the boat using oarlocks, while paddles are not
connected to the boat. Rowing is divided into two disciplines: sculling and sweep rowing. In sculling, each
rower holds two oars—one in each hand, while in sweep rowing each rower holds one oar with both hands.
There are several boat classes in which athletes may compete, ranging from single sculls, occupied by one
person, to shells with eight rowers and a coxswain, called eights. There are a wide variety of course types
and formats of racing, but most elite and championship level racing is conducted on calm water courses 2
kilometres (1.2 mi) long with several lanes marked using buoys.
5. Use of Ergonometer (Upper body)
- a piece of equipment that provides a cardiovascular workout that targets the upper body only.

 Higher impact aerobic exercise/ vigorous activities includes:

1. Running - is a method of terrestrial locomotion allowing humans and other animals to move rapidly
on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the
ground (though there are exceptions). [1] This is in contrast to walking, where one foot is always in
contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the
stance leg or legs in an inverted pendulum fashion.[2] A feature of a running body from the viewpoint
of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur
simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity.
[3]
 The term running can refer to any of a variety of speeds ranging from jogging to sprinting.
2. Jumping Rope - is a full-body workout, so it burns many calories in a short time. For an average-sized
person, jumping rope might even burn more than 10 calories a minute. ... Jumping rope can be a part of
a diet and exercise routine that revs your metabolism and helps you drop pounds fast.

 Other examples for Aerobic activities/Exercise:

1. Dancing- the movement of the body in a rhythmic way, usually to music and within a given space, for the
purpose of expressing an idea or emotion, releasing energy, or simply taking delight in the movement itself.
2. Do sports-Some of these benefits include increased cardiovascular fitness, bone health, decreased risk of
obesity, improved sleep, and better coordination and balance.
3. Jog- refers to repeated starting and stopping of a motor in short burst to perform a particular movement
such as moving a crane to a particular location. The motor is operated on full power.
4. Household chores- One of the world's largest studies on physical activity has found that doing household
chores can be just as effective as running or working out when it comes to cutting your risk of heart disease
and extending your life.

LESSON 2 “MUSCLE STRENGTHENING ACTIVITIES”

This kind of activity, which includes resistance training and lifting weights, causes the body’s muscle to work
or hold against applied force or weight. These activities often involve relatively heavy objects, such as
weights,which are lifted multiple times to train various muscle groups. Muscle-strengthening activity can also
be done by using elastic bands or body weight for resistance (for example climbing a tree or doing push-ups)

Muscle-strengthening activity also has three components:

 Intensity, or how much weight or force is used relative to how much a person is able to lift;
 Frequency, or how often a person does muscle strengthening activity; and
 Repetitions or how many times a person lifts 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. Muscle-
strengthening activities provide additional benefits not found with aerobic activity. The benefits of muscle-
strengthening activity include increased bone strength and muscular fitness. It can also help maintain muscle
mass during a program of weight loss. Make muscles do more work than they are accustomed to doing. That
is, they overload the muscles. Resistance training, including weight training, is a familiar example of muscle-
strengthening activity. Other examples include working with resistance bands, doing calisthenics that use
body weight for resistance (such as push-ups, pull-ups, and sit-ups), carrying heavy loads, and heavy
gardening (such as digging or hoeing).Muscle-strengthening activities count if they involve a moderate to high
level of intensity or effort and work the major muscle groups of the body and the activities for all the major
muscle groups should be done at least 2 days a week.

No specific amount of time is recommended for muscle strengthening, but muscle-strengthening exercises
should be performed to the point at which it would be difficult to do another repetition without help. When
resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective,

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although two or three sets may be more effective. Development of muscle strength and endurance is
progressive over time. Increases in the amount of weight or the days a week of exercising will result in
stronger muscles.Exercise like lifting weights, push-up, sit-up, and all other resistance exercise are good to
develop muscular strength.

LESSON 3 “BONE STRENGTHENING EXERCISE”

Bone-strengthening activities are physical activities that produce a force on the bones and are essential to teen
development as they promote bone growth and strength
Bone-strengthening activities are particularly important in the adolescent years for teens because the
greatest gain in bone mass occurs during bone strengthening activities includes hopping,skipping,jumping,
running and sports such as gymnastics, volleyball, basketball, and tennis.

ACTIVITY #1: Your task is to challenge anyone of your family members it could be
your cousins, aunt, uncle, grandmother, grandfather, mother, father, brother, sister,
etc.If and only if your entire family member is busy in work you can still perform the
task individually or with friends it’s either aero marathon dance competition for a walk,
jog, and run competition. Depending on your level of fitness, you decide how far will
be the course. See to it that health protocols are still observed.

Your output could be printed documentation (2-3 pictures is enough), or a video

presentation (send it to my ms teams account/messenger).

Experience:
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For Documentation, use this space provided.

Activity #2:
Instruction.
Divided into two categories the light and vigorous. From the lesson discussed on your module, identify at
least 1-3 aerobic activities that you can do. After that, create a one week aerobic exercise plan and record
your everyday session through documentation. You must do the given activity to track your progress. Good
luck and enjoy!

“MY WEEK 1 AEROBIC EXERCISE”

Monday Tuesday Wednesday

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 Paste your picture/documentation here.
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Thursday
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Note: You can follow the format above but you can also create your own format for your week 1 aerobic
exercise but make sure to make it clear and understandable.
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Friday
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Saturday
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