Unit 1

Exercise Is WISE
(Worthwhile, Important, Safe,
Engaging)

Physical Education and Health 11

1
LEARNING TARGETS

At the end of this unit, the learners should be

able to do the following:

● Distinguish aerobic from muscle- and bone-strengthening activities.

● Engage in moderate to vigorous physical activities (MPVAs) for at least 60 minutes
most days of the week in a variety of settings in and out of school.
● Demonstrate proper etiquette and safety in the use of facilities and equipment.

2
VALUES AND ATTITUDES

In this unit, the learners should be able to do the

following:
● Appreciate the importance of regular physical activity and exercise in
maintaining a healthy lifestyle.
● Develop a sense of responsibility for following safety measures during
exercise.
● Cultivate the habit of self-assessment before engaging in physical activities.

3
 Lesson 2
Muscle and Bone Activities for a
Stronger Body

Unit 1|Exercise Is WISE (Worthwhile, Important, Safe, Engaging)

Physical Education and Health
Physical Education and Health 11

4
LEARNING TARGETS

At the end of this lesson, the learners should be

able to do the following:

● Differentiate muscle- and bone-strengthening activities from aerobic exercise.

● Enumerate the benefits of muscle- and bone-strengthening activities on the body.

5
DEMONSTRATION

Station 1: Station 2: Station 3:

Resistance Exercise Stretching Exercise Aerobic Activities

Station 4: Station 5:
Muscle- and Bone- Psychological Benefits
Strengthening of Exercise
Activities

6
Essential Question

● How do muscle- and bone-strengthening activities differ from

aerobic exercise?

muscle- and bone-strengthening activity aerobic exercise 7

Different Exercise Programs

How to
Exercises Benefits Aim
Perform
by pushing or keep the nervous improve the
pulling weight or and muscle’s capacity
force, which can musculoskeletal and strength
Resistance Exercises
either be external systems healthy
or one’s own body
weight

8
Different Exercise Programs

How to
Exercises Benefits Aim
perform
The muscle-tendon activate relaxation improve the
unit stretches as of the entire body elasticity of the
the limb makes a muscles, body
Stretching Exercises complete posture, muscle
movement. coordination,
range of motion,
and joint strength

9
3 KINDS OF
STRENGTHS
1. Static Strength

● utilized to apply force to immovable objects

● classified as isometric activity; muscles maintain the same length
● limited muscle movement involved
● observed in activities like arm wrestling and rugby scrum

Plank Bridge Side Bridge Hundred Exercise

10
3 KINDS OF
STRENGTHS

2. Explosive Strength
● applies force in short, rapid movements
● utilized in activities like javelin throw and high jump

Jumping Throwing Kicking

11
3 KINDS OF
STRENGTHS
3. Dynamic Strength
● involves consistent force application over extended periods
● related to muscle endurance
● helps muscles resist fatigue under prolonged exertion
● employed in activities like press-ups and cycling

Reverse Lunge Knee Blocks

Basic Squat
Elbow to Instep (Kneeling)
12
3 Major Types of Stretching

1. Static Stretching

● Muscles are stretched to a

certain point.
● The stretched position is held
for several seconds.

13
3 Major Types of Stretching

2. Ballistic Stretching

● extending or pushing the

range of motion of the limbs

14
3 Major Types of Stretching

3. Dynamic Stretching

● involves slow, repeated limb

movements
● aims to enhance flexibility
and strength

15
3 Major Types of Stretching

Examples of
Stretching Exercises

16
COMPARISON

Muscle- and Bone- Strengthening

Aerobic Activity
Activity

It strengthens the circulatory It tones the muscles and boosts the

system. density of the bones.

It increases the intake of oxygen for It consumes the stored energy in the
energy consumption. muscles.

It raises the heart rate for a longer

It involves intense workouts.
period of time.

17
COMPARISON

Muscle- and Bone- Strengthening

Aerobic Activity
Activity

It is also known as cardiovascular It is also known as weight or

exercise. resistance training.

It includes activities like brisk

It involves weightlifting, pull-ups,
walking, running, dancing, jogging,
push-ups, planks, stretching, etc.
cycling, swimming, and so on.

18
Stoplight

STOP CONTINUE START

19
 PHOTO CREDITS

Slide 1 : File:US Army 51673 aerobathon.jpg - Wikimedia Commons via Wikimedia Commoms

Slide 4: Doug Pruden knuckle push ups.jpg by Doug Pruden is licensed under CC BY-SA 4.0 via Wikimedia Commons.

Slide 7: Aerobic exercise - public demonstration07 by Myself is licensed under CC BY-SA 2.5 via Wikimedia Commons.

Slide 7: File:US Navy 100820-N-5216W-009 Chief Gas Turbine Systems .. is a Public Domain via Wikimedia Commons.

Slide 13: Golden Clinic Epke Zonderland (8351222192) (cropped1).jpg by Dick Aalders is licensed under CC BY-SA 2.0 via Wikimedia
Commons.

Slide 14: Jeune femme noire qui fait sport by Costawood is licensed under CC BY-SA 4.0 via Wikimedia Commons.

Slide 15: Flexibility by Tabithamakepeace is licensed under CC BY-SA 4.0 via Wikimedia Commons.

20
 REFERENCES

SciELO. “PHYSICAL ACTIVITY AND PHYSICAL FITNESS AMONG FILIPINO UNIVERSITY STUDENTS.” Accessed Dec 20, 2019.
https://www.scielo.br/scielo.php?lng=en

The Lancet Child & Adolescent Health. “Global trends in insufficient physical activity among adolescents: a pooled
analysis of 298 population-based surveys with 1·6 million participants.” Accessed November 21, 2019.
https://www.thelancet.com/

Unknown. n.d. Assessment for Learning. Accessed February 20, 2017.

https://www.bing.com/search?q=rubrics+for+role+playing+template&FORM=EDGENA&
PC=ASTS&refig=303ff8fbc7ca4646ffa56017c71d0dee.

2015. Discovery Education. Accessed February 20, 2017.

http://puzzlemaker.discoveryeducation.com/WordSearchSetupForm.asp.

2002. GCSE Physical Education, Second Edition. Cumbria: CGP Group Publication.

21