PHYSICAL

EDUCATION
AND HEALTH 11
INTRODUCTION
LESSON TO BE DISCUSSED: ( 1ST SEMESTER)

• Definition and Nature of Physical Fitness

• Aerobic vs. Anaerobic Exercise
• Types of bone and Muscle Strengthening
Activities
• Different Health Behaviors ( such as eating
habits, sleeping managements, etc.)
• Relevance of Physical Fitness and Exercise
in mitigating sickness and disease.
LESSON TO BE DISCUSSED: ( 2nd SEMESTER)

• Defination of sports, its classification and

its importance to one’s day-to-day living
• Individual, dual or Team Sports
1. Badminton
2. Volleyball
• Different sport-related injuries
GRADING COMPONENTS:
Written Work ( quizzes, assignment, etc.) = 20%

Performance Task ( activities, performance, etc.) = 60%

Quarterly Exam ( Long Test and Quarterly Exam) = 20%

Types of Fitness Exercises
There are three types of exercises that
can help maintain or improve one’s
physical fitness:
a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises
 AEROBIC EXCERCISES
- is a system of physical condition
involving exercises that are
strenuously performed so as to cause
marked temporary increase in
respiratory and heart rate.
- Aerobic exercise refer to how your
body uses oxygen to sufficiently meet
energy demands during exercise.
 Types of Aerobic Activities .
1. Moderate-intensity Aerobics - simple house chores may be
considered as moderate-intensity aerobics.
Examples : sweeping, moving a forniture, pushing a vacuum cleaner or
a lawn mower.Other activities of this type also include active recreation
or outdoor activities like brick walking, biking, running, jogging,
skatebording, skating, and even hiking and mountain climbing.
2. Vigorous Intensity Aerobics Your heart will beat much faster, and
breathing will be much harder than normal when you participate in this
type of activities.
Examples: Active Games that involve running and chasing,football,
distance running, and jumping rope; (b) sports such as soccer,
basketball, and tennis; (c) vigorous dancing, and (d) martial arts such as
arnis, teakwondo, and karate-do
3. FLEXIBILITY EXERCISE
-involve stretching activities that improve the
range of your muscles and joints. It makes your
muscles more flexible. These exercise enable
you to reach, bend, and turn better.
Example: Stretching exercises include toe
touching, side stretching, and sit and reach,
yoga,and gymnastics.
HOW TO ACHIEVE
HEALTH RELATED
FITNESS
Physical Fitness
It is the capacity of the heart,
lungs, muscles, and joints to
perform well
A. Muscular Strength is the amount of force that muscles
employ when they are used. You need to have strong
muscles to support your bones and joints. Muscular
strength can translate into the capacity of lift, push, kick,
and throw with power
B. Muscular Endurance is the ability to use a group of
muscles for a long period of time with out getting tired
easily. You need muscular endurance when you ride a
bicycle up and down a hilly track. Pedaling without
stopping requires muscular endurance.
C. Flexibility is the ability to bend, twist, reach and
move the joints easily. You utilize flexibility when you
strike a tennis ball or touch your toes while being
seated.
D. Cardiorespiratory Endurance refers to the ability
to perform activities that need increased oxygen for a
period of time. There are many physical activities
that can improve your cardiorespiratory endurance.
Running, walking, biking, and swimming are
examples of activities you can engage in.