Aerobic, Muscle-strengthening, and

Lesson 1: Bone-strengthening Activities

Schedule: Time Frame: 2 weeks

Objectives:

 Define aerobic activity and describe its phases

 Engage in aerobic activities
 state the benefits of aerobic activities to one’s health
 Define muscle-strengthening activity and bone-strengthening activity
 Enumerate examples of muscle-strengthening activity and bone-
strengthening activity

Introduction:

A person who is physically fit can be described as strong and healthy. This is not only attributed to
having balanced diet, enough rest and proper hygiene, but it is also attributed to engaging in regular
physical activities.

Physical Activities refer to the body movements that use energy. Some common examples of
physical activities are walking, running, biking, playing sports, dancing and swimming. These
activities may be done lightly, moderately, or vigorously.

In this unit, you will learn more about the differences among aerobic, muscle-strengthening, and
bone strengthening. You will engage in moderate to vigorous physical activities for at-least 60 minutes in
most days of the week. You will also be able to create your own fitness program. You will learn to identify
personal safety protocol to avoid emergencies during your participation in moderate to vigorous physical
activities too. You will also be able to relate health behaviors to health risks factors and physical activity
assessment performance.

Discussion:

The illustration shown above depicts examples of diverse physical activities. Biking is an aerobic
activity. Doing Squats is a muscle-strengthening activity. Using a Jumping rope is a bone-strengthening
activity. These types of physical activities will be further described in the lesson.

Pg. 1 - UNIT II: Physical Activities That Promote Strength and Health
 Physical Activities can be classified int three main types. These types are aerobic, muscle-
strengthening, and bone strengthening. Aerobic activities involve the rhythmical movement of the large
muscles in the body. Muscle-strengthening activities cause the muscles to work more than usual during
day-to-day living, which results in the strengthening of muscles. Bone-strengthening activities promote
bone growth and strength by producing a force on the bones which due to the impact with the ground.

AEROBIC ACTIVITIES
- Refers to the physical activities that get the heart pumping, hence, causing it to beat at a faster
rate. Consequently, the activities make the breathing harder. They usually involve whole body
movements. When done regularly, aerobic activities help improve the fitness of the heart and
lungs.

During an aerobic activity, the large muscle of the body is used. They move in rhythm and
continuous manner over a sustained period of times. Some examples of aerobic activity are running, brisk
walking, hopping and skipping, swimming, dancing, biking, and playing sports.

The benefits of doing aerobics activities include improved cardiovascular health, reduced body fat,
increased flexibility, stronger bones and muscles, increased energy level, regulated blood pressure and
cholesterol level, improved posture, stronger immune system, and lower stress level. Aerobic activities
should be done every day in order to achieve optimum health benefits. Most of the 60 minutes allotted for
physical activity in a day should be spent in doing an aerobic activity.

Running as an aerobic activity

An aerobic activity is composed of the three different phases. These phases include warm-up or
conditioning, workout or main activity, and cooldown. Each of these phases is further described below.
1. Warm-up or conditioning phase – this is done to prepares the body for a more strenuous
activity. It increases blood flow to the muscles and helps the body get familiar with the exercise
movements. Doing this decrease the risk of muscle strain and other injuries. This phase should
only last between five and 10 minutes. Some examples of warm-up or conditioning exercises
include the following:
 Head rotation in a clockwise and counterclockwise motion
 Shoulder rotation in a clockwise and counterclockwise motion
 Arms stretching forward
 Arms stretching upward
 Trunk twisting from the left to the right, and vice versa
 Half knee bends

Pg. 2 - UNIT II: Physical Activities That Promote Strength and Health
  One-leg balance
 Lunges.

2. Workout or main activity phase – This phase raises the heart rate and increase the amount of
oxygen delivered to the muscles. This is how it improves cardiovascular endurance and burns
excess body fats. This includes the primary exercise which is more strenuous than the warm-up
exercises. The kind of primary exercise preference or maintain goals. This phase usually last
between 15 and 40 minutes. Some examples of primary exercises are running, biking, and
swimming.

The workout or main activity gradually starts from low impact to high impact exercises. The
difference between these two classifications are shown in the table below.

Description Example
- Consist of movements which are performed - March
with one foot always in contact with the floor - Walk
- Burn less calories - Step point
Low
- Pose less chance of injury - Twist
Impact
- For beginners - Heel raise
Exercises
- For people with physical limitations or - Lunge
conditions, pregnant women, and overweight - Bend
individuals
- Consist of any kind of strenuous - Jog
cardiovascular routine where both feet - Hop
maybe off the ground at the same time - Skip
High - Tend to burn more calories - Jump
Impact - Pose higher chance of injury - Run
Exercises - For advanced exercisers - Leap
- For people inclined to vigorous activities and - Gallop
have no physical limitations and injuries

3. Cooldown phase - This is considered a very important phase because it helps the body to
gradually return to its resting state. Through cooldown exercises, the heart rate and breathing
slow down to normal levels after a strenuous exercise done during the workout or main activity.
Doing these exercises also reduces the risk of muscle soreness, stiffness, and injury. This phases
typically lasts between 5 and 10 minutes. Some examples of cooldown exercises include the
following.

 Slow head rotation in a clockwise and counterclockwise motion

 Slow shoulder rotation in a clockwise and counterclockwise motion
 Arms stretching forward and upward
 Leg raising
 Slow marching or walking around
 Breathing

MUSCLE-STRENGTHENING ACTIVITIES

Muscle-strengthening activities refers to physical activities that cause the muscles in the body
to work more than usual or to hold against an applied weight or force. When done regularly, these
activities help make the muscles stronger.

Pg. 3 - UNIT II: Physical Activities That Promote Strength and Health
 During a muscle-strengthening activity, some all of the major muscle groups of the body work
actively. These include the muscles in the legs, hips, back, chest, abdomen, shoulders, and arms. Muscle-
strengthening activities involve using body weight as resistance, working with resistance bands, or
carrying weights of heavy objects. Some examples of these activities are push-ups, legs squats, sit-ups,
abdominal crunches, pull-ups, exercises using resistance bands, and weight-lifting.

Doing push-ups as a muscle-strengthening activity

Among the benefits of doing muscle-strengthening activities are increased bone strength and
muscular fitness improved performance of daily tasks, lower risk of injuries, higher amounts of calories
burned, and controlled weight. Muscular-strengthening activities should be done at least three days a
week. Part of the 60 minutes allotted for the physical activities should be spent in doing a muscle-
strengthening activity.

BONE-STRENGTHENING ACTIVITIES

Bone-strengthening activities refers to the physical activities that involve pushing on the bones.
The push usually happens when the feet hit the ground such as during running or walking. When done
regularly, bone-strengthening activities help the bone grow and get stronger.

During a bone-strengthening activity, an impact or tension force is produced on the bones which
results in healthy maintenance of bone density. Some examples of bone strengthening activities are
weight-lifting exercises as well as playing basketball, tennis, volleyball, and hopscotch. These are some
bone strengthening activities that are also considered as aerobic and muscle-strengthening. These
activities include walking, jogging, running, doing jumping jacks, and using a jumping rope.

Pg. 4 - UNIT II: Physical Activities That Promote Strength and Health
 Using a jumping rope as a bone-strengthening activity

The benefits of doing bone-strengthening activities include increased strength, improved balance
and support for the body, better posture for improved appearance, protection for the internal organs,
protection against osteoporosis, and improved athletic performance. Bone strengthening activities
should be done at least three days a week. Part of the 60 minutes allotted for physical activity in a day
should be spent in doing a bone-strengthening activity.

Pg. 5 - UNIT II: Physical Activities That Promote Strength and Health
 Activity Sheet

Name: ________________________________________________
Section: ______________________________________________ Date: ______________

Works To Do

Activity 1:
Loop the words in the puzzle that are mentioned and discussed in the lesson. Write the words you
found on the space provided below. Define or describe each one according to the lesson discussed.

B W W T S K M N J O O N S E J M
G A E R O B I C A C T I V I T Y
Y R I G S C P R I O N J G D M A
M M G S A O N J S O E U H M A Y
N U H L O N H S C L I L O G I A
A P T U P D J S I D M I P N N J
S U L T W I O T R O L E S D A E
T S I E I T D A E W H M C A C O
I H F S W I M M I N G A O N T N
C U T S J O S I H O U T T D I S
S P I C I N E N D L E H C S V E
J S N I N I R A S V M E H O I O
M A G T H N E W W O R K O U T K
K E C E N G I N F E C T I O Y J

1. _________________________________________________ 6. ____________________________________________
2. _________________________________________________ 7. ____________________________________________
3. _________________________________________________ 8. ____________________________________________
4. _________________________________________________ 9. ____________________________________________
5. _________________________________________________ 10. ___________________________________________

Performances Task
Direction: Search and watch the aerobic, muscle-strengthening, and bone-strengthening activities in the
video on youtube.com. perform the same movements individually according to your teacher’s instruction.

Note: Record yourself while doing those giving activities and exercises. Send the video via Gmail
jtsamson08@gmail.com or Messenger.

Pg. 6 - UNIT II: Physical Activities That Promote Strength and Health