PHYSICAL EDUCATION AND HEALTH 1

Lesson 1: Aerobic, Muscle-and Bone Strengthening Activities

TOPIC 1

• 1. AEROBIC, MUSCLE STRENGTHENING, and BONE STRENGTHENING ACTIVITIES.

PHYSICAL ACTIVITY means the movement of the body that uses energy. Walking, gardening, briskly
pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good
examples of being active. For health benefits, physical activity should be moderate or vigorous intensity.

Introduction: Did you know that?

• 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 of developing diseases such as
diabetes, heart disease, and certain cancers.

• Bone Strength Your Physical activities make your bone stronger and denser

• Balance and Coordination Physical activity improve your balance and coordination which may, in turn,
improve your athletic ability

AEROBIC EXERCISE are also called “cardio” exercise. Normally, these increase our heart and breathing
rate. This cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously,
causing oxygen to circulate throughout the body. This allows us to sustain aerobic exercise for few
minutes.

Benefits of AEROBIC

• Improves your circulation and helps your body use oxygen better

• Increase Energy

• Increase endurance, which means you can workout 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.
Muscle-Strengthening Activities(ANAEROBIC)

• Muscle strengthening activities are exercises in which groups of muscles work or hold against a force
or some weight. Muscle strengthening activities help build good muscle strength. When muscles do
more work, It becomes stronger. Therefore, having strong and healthy muscles enable us to perform an
everyday physical task.

• MUSCLE STRENGTHENING EXERCISES will increase your muscular strength, power, endurance, and
mass.

• Bone Strengthening Activities(Flexibility)

• Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles
contract, they pull their attachment to bones causing physical stress. This consequently stimulates bone
tissues, making them stronger and thicker. Such bone-strengthening activities can increase density
throughout our skeletal system. This is called bone hypertrophy.

• BONE STRENGTHENING ACTIVITIES produce an impact or tension force on the bones that promotes
bone growth and strength.

PHYSICAL EDUCATION

Lesson 2: Physical Fitness and their Components

• Physical Fitness • Skill Related Fitness • Health Related Fitness

PHYSICAL FITNESS -it measure one’s person’s ability to perform physical activities requiring one’s person
• ENDURANCE • STRENGTH • FLEXIBILITY

PHYSICAL FITNESS INCLUDES :

SKILL RELATED FITNESS

HEALTH-RELATED FITNESS

SKILL RELATED FITNESS COMPONENTS

1. AGILITY

2. BALANCE

3. COORDINATION

4. REACTION TIME

5. SPEED
AGILITY: -Ability to move on and change direction quickly (Dancing, martial arts )

BALANCE: Ability to maintain equilibrium and balance in a certain activity (Balance board/ Stork stand)

COORDINATION: The body and the sense work together to allow a person to successfully perform the
activities (football)

REACTION TIME: The amount of time it takes to move after a person hears, sees, feels or touches a
stimulus. (Reaction time test)

SPEED: Amount of distance traveled in one direction in comparison to time, how fast a person move.
Running a certain distance in the fastest time possible 100 M Dash

5 COMPONENTS OF HEALTH-RELATED FITNESS

1. MUSCLE STRENGTH

2. MUSCLE ENDURANCE

3. FLEXIBILITY

4. CARDIOVASCULAR ENDURANCE

5. BODY COMPOSITION

Muscle Strength: Is the amount of force muscles can exert against resistance, and it is the ability of a
muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion,
Muscular strength:

• Prevents fatigue • Helps prevent injury or sore muscles

• Helps with standing, sitting and walking • Improves performance sports

Some activities can help develop muscle strength:

• Weight training • Push-ups

• Pull-ups • Sports specific activities such as kicking a

soccer ball or throwing a baseball
• Sit-ups

Muscle Endurance: This is the ability to use the muscle for a long period of time. To exert a sub-maximal
force REPEATEDLY over a period of time.

• Helps to maintain a correct posture

• Keeps muscles from becoming tired when hiking, working, or playing.

• Tassel for a long period of time without becoming tired.

• Do many daily tasks as well as participate in sports.

Activities that improve muscular endurance include:

• Riding a bike for a mile or more. •

Holding something heavy for a long period of time

• Running, swimming, or rollerblading for a long period of time.

• Repeating an exercise or activity for long periods of time.

Flexibility: The ability to move the joints through the full range of motion. Flexibility: • Keeping the body
from getting stiff during the day.

• Helps prevent injuries

• Prevents the muscles from shortening due to inactivity

• Is important in many sports, games, or activities.

Flexibility can be improved by:

• Stretching 20 minutes each day

• Yoga

• Dance, ballet

• Pilates or another fitness program

• Gymnastics

Cardiovascular endurance is improved by:

• Running a mile or more

• Swimming for long periods of time

• Riding a bike for extended time periods

• Aerobic exercises, dance routines, etc.

• Walking at a pace that increases the heart rate

Muscle strength and endurance can be tested • Trunk lift

by:
• Shuttle run
• Standing broad jump
Cardiovascular endurance can be tested by:
• Curl-ups
• The one-mile run/walk
• Push-ups
• A step test
• Pull-ups
• Swimming for distances
• Performing an activity for a long period of
time