Lesson Plan in Physical Education and Health 11

Grade Level Grade 11

Subject Area Physical Education and Health

Content Health-Optimizing P.E. (H.O.P.E.)

Exercise for Fitness
a. Aerobic activities
b. Muscle- and bone-strengthening activities (resistance training)

Content Standards The learner...

Demonstrates understanding of fitness and exercise in optimizing

one’s health as a habit; as requisite for physical activity assessment
performance, and as a career opportunity

Performance The learner...

Standards
Leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively

Code PEH11FH-Ia-1

Competencies Distinguishes aerobic from muscle- and bone-strengthening activities

Quarter 1st Quarter

Topic Aerobic and Muscle- and Bone-Strengthening Exercises

Objectives At the end of the lesson, the learners will…

1. Differentiate aerobic, muscle- and bone-strengthening

activities;
2. Construct a five-day physical activity plan integrating the
different aerobic, muscle- and bone-strengthening activities;
and
3. Promote physical fitness involving different aerobic, muscle-
and bone-strengthening activities in daily life.

Key Ideas Aerobic exercises aim to improve the cardiovascular system and
should be performed in a sustained period of time.
Muscle-strengthening exercises often involve heavy objects and
resistance training that improves muscular endurance and strength.
Bone-strengthening exercises require producing force to the bone to
improve bone strength and bone density.

Value to be Physical fitness

Integrated (Physical Dimension)
Materials Laptop
Timer

References Chertoff, J. (2022, July 11). 10 aerobic exercise examples: how to,
benefits, and more. Healthline.
https://www.healthline.com/health/fitness-exercise/aerobic-exercise-
examples

Grotewold, S., Rosenzweig, F. & Wood, R. (2017, October 29). Quiz:

How fit are you? Active. https://www.active.com/fitness/articles/quiz-
how-fit-are-you

Kaplan, B. (2017, October 30). Why aerobic and muscle strengthening

activities should be part of your exercise routine? Orlando Health.
https://www.orlandohealth.com/content-hub/why-aerobic-and-muscle-
strengthening-activities-should-be-part-of-your-exercise-routine

LibreTexts. (2020, September 28). Aerobic, muscle-strengthening,

and bone-strengthening activity.
https://med.libretexts.org/Courses/Lumen_Learning/Book
%3A_Contemporary_Health_Issues_(Lumen)/
05%3A_Physical_Activity/5.03%3A_Aerobic_Muscle-
Strengthening_and_Bone-Strengthening_Activity

National Heart, Lung, and Blood Institute. (2022, March 24). Physical
activity and your heart: Types.
https://www.nhlbi.nih.gov/health/heart/physical-activity/types#:~:text=R
unning%2C%20walking%2C%20jumping%20rope%2C,lungs%20work
%20harder%20than%20usual.

Learning Activities

Motivate Taking a Fitness Online Test.

The students will take an online test that will measure their fitness
level based on the exercises they can perform. Afterwards, they will
list the exercises mentioned and will group it according to what they
deem as similar to each other when it comes to their benefit or
function.

https://www.active.com/fitness/articles/quiz-how-fit-are-you

Explore 1. What activities or exercises in the quiz are you familiar with or
you are doing in your daily routine?
2. Whether or not you are familiar or have been doing it, what are
your basis when you grouped the exercises?
3. Based on the results of your online test, what do you think are
the reasons why it led to that result?
4. What action should you do In order for you to maintain or avoid
the reasons you mentioned?
Discuss Aerobic and Muscle- and Bone-Strengthening Exercises

Aerobic Exercises
● Any form of activity or exercise that uses aerobic metabolism, a
mechanism used by the body to convert food energy into
energy easily used by the body for fuel
● It is used primarily to improve the cardiovascular system
● This kind of activities makes you sweat, causes you to breathe
harder, and gets your heart beating faster
● These activities should be performed and sustained in a long
period of time
● Benefits of Aerobic Exercises
○ It makes the heart, lungs, and blood vessels more
efficient and capable of moving more oxygen-carrying
blood in every single pump
○ It improves muscular and bone fitness
○ Increases endurance, which is your body's physical
capability to sustain an exercise for an extended period
○ Helps the risk of developing heart disease and diabetes
○ Helps reduce stress, tension, anxiety and depression
○ Improves sleep
● Examples of Aerobic Exercises (include pictures)
○ Walking
○ Jogging
○ Dancing
○ Indoor cycling
○ Riding bicycle
○ Swimming
○ Doing household chores
○ Stair climbing
○ Using jump rope
● Factors to consider in doing Aerobic Exercises
○ How often do you exercise?
○ How hard do you work?
○ How long do you exercise for?

Muscle-Strengthening Exercises
● Any activity or exercise that improve the strength, power, and
endurance of your muscles
● Often involve relatively heavy objects, such as weights, which
are lifted multiple times to train various muscle groups
● Should be performed to the point at which it would be difficult
to do another repetition without help
● Benefits of Muscle-Strengthening Exercises
○ Muscular strength and endurance are important
components of health related fitness because they can
help you be “injury free” and avoid health problems
○ Increase bone strength and muscle fitness
○ Improve your fitness level and sport
○ Increases strength, coordination, physical ability and
 helps with weight loss
● Examples of Muscle-Strengthening Exercises
○ Doing pushups and situps
○ Lifting weights
○ Climbing stairs
○ Gardening
○ Games such as tug of war
○ Some forms of yoga
○ Resistance exercises using body weight, resistance
bands, weight machines, hand-held weights
● Factors to consider in doing Muscle-Strengthening
Exercises
○ How often does a person do muscle strengthening
activity?
○ How much weight or force does a person use relative to
how much he is able to lift?
○ How many times does a person lift a weight?

Bone-Strengthening Exercises
● Any activity or exercise that produces a force on the bones that
promotes bone growth and strength
● Sometimes called weight-bearing or weight-loading activity
● Benefits of Bone-Strengthening Exercises
○ Prevent joint pain
○ Balance or proper body posture
○ Bone-strengthening exercises can be aerobic and
muscle-strengthening exercises
● Examples of Bone-Strengthening Exercises
○ Running
○ Walking
○ Jumping rope
○ Lifting weights
○ Sports that involve jumping or rapid changes in
direction
● Factors to consider in doing Bone-Strengthening
Exercises
○ How often does a person do muscle strengthening
activity?
○ How much weight or force does a person use relative to
how much he is able to lift?
○ How many times does a person lift a weight?

Embedding these exercises into our daily routine greatly helps in

achieving a healthy physique. However, moderation and proper
schedule must always be kept in mind in order to avoid causing injury
or over-fatigue to ourselves.
Innovate Direction: The students will construct a five-day physical fitness routine
plan by completing the table. Exercises or activities should include
aerobic, muscle- and bone-strengthening exercises.

Assess Part I.
Direction: Categorize the given different exercises inside the box into
three classifications: aerobic, muscle-strengthening, and bone
strengthening exercises. Put your answers inside the Venn Diagram.

Lifting weights
Running
Climbing up stairs
Walking up a hill
Jump Squats
Digging and Shoveling
Boat Rowing
Using jumping ropes

Muscle-Strengthening Bone-Strengthening
Exercises Exercises
 Aerobic Exercises

Key Answers:

Part II.
Direction: Answer the questions given below.

1. What are the primary differences between aerobic exercises,

muscle-strengthening exercises, and bone-strengthening
exercises?
2. What do you think are the short-term and long-term effects of
not performing aerobic, muscle- and bone-strengthening
exercises?

Prepared by: Nicole O. Joren

BVE III-11