COURSE MATERIAL

Physical Education 1
 I. COURSE DESCRIPTION
This course introduces the students to the value, knowledge, skills and experiences in physical activity
participation in order to achieve and maintain health-related fitness, as well as optimize health. In
particular, it hopes to instill an understanding of why health related fitness is important so that the
learner can translate knowledge into action. Self-management is an important skill. In addition, this
curriculum recognizes the view that fitness and healthy physical activity behaviors must take the family
and other environmental settings school, community and larger society into consideration.

II. CONTENT STANDARDS

FIRST QUARTER (WEEK 1-6)

 Demonstrates an understanding of the fitness and exercise in optimizing one’s health as a habit.
 Demonstrates an understanding of the exercise physical activity assessment performance and as
a career opportunity.
SECOND QUARTER (WEEK 7-11)

 Demonstrates an understanding of sports in optimizing one’s health as a habit.

 Demonstrates understanding of sports in optimizing as requisite for physical activity assessment
performance and as a career opportunity

III. PERFORMANCE STANDARDS

A. Distinguishes aerobic from muscle-and bone-strengthening activities
B. Explains how to optimize the energy systems for safe and improved performance.
C. Analyze the potential for health-and fitness related career opportunities.
D. Demonstrates proper etiquette and safety in the use of facilities and equipment

IV. LEARNING OUTCOMES

The learners will be able to:

a. Distinguishes aerobic from muscle-and bone strengthening activities.
b. Explains how to optimize the energy systems for safe and improved performance.
c. Demonstrates proper etiquette and safety in the use of facilities and equipment
V. UNLOCKING THE BRAIN
Warm Up. Answer the questions below. Follow instructions properly.

Activity I. One pic, one word:  Guess the words using the pictures below. 

1. 2. 3.

VI. LESSON PROPER

I think you might have already an idea about our lesson for today. By unlocking your previous
knowledge on the history of aerobics and components of Physical education 1 you will now learn
about the:

“Aerobic Activities Exercise and its benefits (running, jogging, hiking,

walking and swimming)”

The Definition and Its benefits (Running, Jogging, Hiking, Swimming and
Walking)

Running

 is one of the easiest paths to fitness. It requires less time, less equipment, less learning time,
fewer expenses and less organization.

Benefits of running

 Running Improves Your Health

Believe it or not, running is actually a great way to increase your overall level of health.
Research shows that running can raise your levels of good cholesterol while also helping you
increase lung function and use. In addition, running can also boost your immune system and
lower your risk of developing blood clots.
 It Prevents Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce
the risk of having a stroke. Many doctors today recommend running for people who are in the
early stages of diabetes, high blood pressure, and osteoporosis.
  You Might Lose Weight
 Running is one of the best forms of exercise for losing or maintaining a consistent weight. You
will find that it is a leading way to burn off extra calories and that it is the second most effective
exercise in terms of calories burned per minute, following only after cross country skiing.
 Running Boosts Your Confidence
Not all of the benefits of running are physical. Running can provide a noticeable boost to your
confidence and self-esteem. By setting and achieving goals, you can help give yourself a
greater sense of empowerment that will leave you feeling much happier.
 It Relieves Stress
Stress can actually cause a number of health and mood problems. It can also diminish appetite
and sleep quality. When you run, you force your body to exert excess energy and hormones.
 Running has the Power to Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet
you will find that after only a few minutes of running, your brain will start to secrete hormones
that naturally improve your mood.

Walking 

 It is considered to be the most natural, safest, easiest and least expensive form of aerobic
exercise. 
 Walking is also the activity to start a conditioning program.

Benefits of Walking

1. Burn calories 
Walking can help you burn calories. Burning calories can help you maintain or lose weight.
Your actual calorie burn will depend on several factors, including:
2. Strengthen the heart 
Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart
disease by about 19 percent Trusted Source. And your risk may reduce even more when you
increase the duration or distance you walk per day.
3. Can help lower your blood sugar 
Taking a short walk after eating may help lower your blood sugar. A small study found that
taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood
sugar levels more than taking a 45-minute walk at another point during the day.
4. Eases joint pain
Walking can help protect the joints, including your knees and hips. That’s because it helps
lubricate and strengthen the muscles that support the joints.
5. Boosts immune function 
Walking may reduce your risk for developing a cold or the flu.
One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30
to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections
overall.
6. Boost your energy 
Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup
of coffee.
Walking increases oxygen flow through the body. It can also increase levels of cortisol,
epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.
7. Improve your mood 
Walking can help your mental health. Studies Trusted Source show it can help reduce anxiety,
depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social
withdrawal.
8. Extend your life
Walking at a faster pace could extend your life. Researchers found that walking at an average
pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

Hiking
 It is the perfect past time activity, and a habit as well. This activity offers close to nature
experiences blended with health benefits. Exposures to the beautiful sceneries kills stress and
tension. 
 The intensity of hiking in going up uneven terrains for 8 hours can burn many calories compared
to walking or even jogging.

Benefits of Hiking

1. Hiking clears the mind and reduces stress

- Going for a hike reduces your blood pressure and cortisol levels producing a calming effect
only nature can offer - over and above the benefits of exercise alone.
2. Hiking makes us happier
- Getting out into nature decreases what psychologists call 'rumination', which are negative
thought patterns that play over and over in our heads such as dwelling on embarrassing or
disappointing moments or thinking about everything we think is wrong with our lives. Never
underestimate the 'happiness effect' of being outdoors.
3. Hiking improves sleep quality
- Walking or climbing over uneven terrain uses 28% more energy than walking over flat ground.
You are also removing all the new age stimuli that we often expose ourselves to throughout the
day and right before bedtime (phones, computers, TV's and the like). The result? Better sleep!
 4. Improve your memory through hiking
Studies have shown that people who regularly spend time in natural settings, hiking or otherwise,
have improved memory and recollection. So if you're rubbish at sudoku like me, just grab your
boots and hit the track!
5. Hiking reduces anxiety and depression
Associated with the benefits of lowering stress levels, hiking has been proven to reduce anxiety
by quietening the mind and allowing you to zone in on your breathing to a part meditative state.
For natural stress relief and an instant mood boost, head outdoors.

Jogging
 Jogging is the most accessible form of aerobic exercise. One can jog anywhere he likes, open
grounds are available everywhere.
 Jogging needs proper gadgets especially a pair of shoes to avoid further injury and
uncomfortably.
Benefits of Jogging
 Jogging Helps in Weight Loss

A half hour jog easily burns around 300 calories. Jogging boosts the metabolism and is more
effective than mere walking. A healthy diet along with regular jogging will melt those extra
inches that you have always wanted to shed. Jogging not only burns fat but also helps you
maintain your weight.
 Improves Bone Strength
The advantage of jogging is that it maintains bone health. When you begin jogging, the bones
experience some amount of stress and load. Jogging prepares the bones to bear this additional
stress which it starts to endure on a regular basis. Jogging strengthens the bones and prevents
bone trauma and injuries. 
 Develops Muscles
Jogging helps your body become more toned. It works on the large muscles and develops them.
It is great for the hamstrings, calf, gluteal muscles, etc.
 Keeps the Mind Healthy
Jogging plays a major role in improving the mental health of the person. When you jog, your
body releases hormones called endorphins that help lift your spirit and make you feel positive
about yourself. And that is why you feel calm and rejuvenated after jogging.
 Good for the Heart
Jogging is an excellent cardiovascular workout that boosts the health of your heart. It helps to
keep heart problems and diseases at bay. Jogging ensures that blood is pumped faster to the
heart and, thus, maintains blood pressure. Cholesterol and blood glucose levels are also under
control.

Swimming

 Swimming is another excellent option for aerobic exercise.

 Swimming uses most of the major muscle groups in the body. Not only that, swimming
improves good training stimulus of the heart and lungs, and good alternative activity for jogging
and walking.
Benefits of Swimming

1.  Full body workout. 

Swimming uses all the muscles in the body so whether you swim a gentle breaststroke or
hammer butterfly, you will get a full body workout. Plus, exercising in water makes your body
work harder so 30 minutes in a pool is worth 45 minutes of the same activity on land.
2.  Great for general wellbeing. 
Just 30 minutes of swimming three times a week alongside a balanced, healthy diet and lifestyle
is one of the best ways to stay fit and healthy and maintain a positive mental outlook. Do it with
friends, and it’s even more fun!

3.  De-stresses and relaxes. 

Whether it’s work stressing you out, the kids being a nightmare, or just life in general, we all
get times we just want to SCREAM. Well, help is at hand. Swimming regularly can lower stress
levels, reduce anxiety and depression, and improve your sleep patterns. Feeling the mental
benefits of swimming takes just a light swim. No lane pounding needed.

4.  Burns those calories. 

Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200
calories in just half an hour, more than double that of walking. And a faster swim would see
that chocolate bar gone quicker than if you went running or cycling.

5.  Lowers the risk of diseases. 

As well as being a great form of cardiovascular exercise, swimming just 30 minutes a week can
help to guard against heart disease, stroke and type 2 diabetes.

6.  Increases your energy levels. 

Inactivity and not ageing is often responsible for people’s lack of energy. Just 30 minutes of
swimming three times per week can boost your energy levels through increased metabolic rate.

7. Exercising without the sweat. 

If sweating puts you off other forms of exercise, fear not! As a swimmer, you’ll never feel
sweaty no matter how hard you work because the water around you is constantly cooling you
down.
VII. TESTING YOUR SKILLS

As our lesson ended, it is suggested that you already have the necessary knowledge on the
Aerobic and the activities with this, you will be tested to show your progress by completing the
given assessment below:

Essay:  In 6 to 10 sentences, explain each questions write your concise learning about the
            following. It will be graded based on the rubrics below.

        1.     What are the difference between jogging and running?

        2.     Do you think jogging and running can improve your health?

        3.      What do you think is the importance of jogging and running?

Essay Rubrics:
Quality of writing – 4pts.
Spelling and Grammar – 4pts.
Explanation and Content – 7pts.
Total= 15pts.
VI. GRADING SYSTEM

GRADING COMPONENTS WEIGHT

WRITTEN WORK 20%
PERFORMANCE 60%
EXAMINATION 20%
TOTAL 100%

VII. INSTRUCTOR AND BEYOND

PREPARED & FACILITATED BY Ms. Zenneth Dorothy A. Daguil

DEPARTMENT SHS
ACADEMIC YEAR FIRST SEM, 2022-2023
REFERENCES & ADDITIONAL READINGS Dr. M.D Puzalan, Marilou C. Mondina- “Physical
Education and health 1 (for Senior High School)”