Get Ready – Content: A WAY TO GET FIT

In this module, we will actively engage in charobix/zumba acitivity every P.E and Health
time. We will keep our body moving to overcome a sedentary life in this time of pandemic were
students are not yet allowed to go out.
(1st Semester) This course will focus on exercise for fitness enables the learner to think,
develop, and set goals, monitor one’s participation in aerobic and muscle-and bone-
strengthening activities and constantly evaluate how well one has integrated this into one’s
personal lifestyle to avoid health sickness, more so from the circulatory and respiratory system.

Enabling Competencies: In this module, the students are expected to:

1. Sets FITT goals based on training principles to achieve and/or maintain HRF.
(PEH11FH-Ii-j-7)
2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most “
days of the week in a variety of settings in- and out-of school. (PEH11FH-Ia-t-8)
3. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation. (PEH11FH-Ik-t-10)
4. For our body is the temple of the living God, so we ought to keep it healthy. The bible says
in “3 John 1:2 ESV Beloved, I pray that all may go well with you and that you may be in
good health, as it goes well with your soul.”
Open to Discover
Good day! I believe that this past year of pandemic made all the students to stay at home and
made you move less, right? And moving less is dangerous to your health even if you are still
young.
According to Health care: current reviews, Impact of Sedentary Lifestyle on Teenagers 13-25
Years in Urban Households shows that the rate of diseases like obesity, cardiovascular diseases
and diabetes type-2 has increased substantially since the 1950s, which may be attributed to the
increased availability, affordability and range of different machines for different purposes which
has made life easier and at the same time brought human. You see, this time has no pandemic
yet, only the cars which made people move less and walk less because of the very accessible
transportation anywhere in town. How much more now? so this time, we are going to move and
do the charobix exercise. Starting this month, (August 2022) we will altogether begin our
exercise.

AEROBIC ACTIVITIES

Aerobic activities are also called “cardio” exercise. Normally, these activities 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 our body. This allows us
to sustain aerobic exercise for a few minutes.

Ex. jogging, running, swimming, and dancing

Benefits: Help lower risks of cardiovascular disease, diabetes, and osteoporosis

Guidelines for Aerobic Exercise

* FREQUENCY- Always consider the number of aerobic exercise sessions per week.
* INTENSITY - To be effective, aerobic exercises should be done in moderate intensity, that
is, our heart rate should be 60 to 80% of our maximum heart rate.
*TIME - More time spent doing aerobic exercises means more calories burned and an increase
in endurance.
*TYPE - Running, jogging, sprinting, swimming, and playing contact sports such as basketball
are some activities that we can do to improve our heart rate. It is also important to try
diffirent exercises and activities to avoid boredom.

MUSCLE STRENGTHENING ACTIVITIES

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 everyday physical task.
Ex. push-ups, sit-ups,squats, and lifting

BONE STRENGTHENING ACTIVITIES

Bone growth is stimulated by physical stress brought about by physical activity. As

skeletal muscles contract, they pull their attachment on bones causing physical stress. This
consequently stimulates bone tissues, making it stronger and thicker. Such bone strengthening
activities can increase density throughout our skeletal system. This is called bone hypertrophy

Ex. running, skipping rope, and playing basketball can make our bones fit.

SUMMARY AEROBIC ACTIVITIES MUSCLE STRENGTHENING ACTIVITIES BONE

STRENGTHENING ACTIVITIES

During aerobic activity, oxygen is delivered to the muscles in our body allowing us to sustain the
physical activity for few minutes. Muscle contraction occurs during a muscle strengthening
activity. The repetitive contractions during exercise cause damage to muscle fibers. However,
these muscle fibers are ready to be repaired once they get damaged. There will be new muscle
fibers produced to replace and repair those fibers that were damaged. The muscles in Bone
growth is stimulated by the physical stress. As skeletal muscle contract, they pull their
attachment on bones causing physical stress. This consequently stimulates bone tissue, making
it stronger and thicker. Such bone strengthening activities can increase bone density throughout
our skeletal system.

Download the link below for your everyday exercise

https://www.youtube.com/watch?v=W6J1bTUIh8s

Food for thought:

Faith is like muscles,- if it is not used it will atrophy.

Similarly, if a week goes by without exercising faith, you will notice the difference. The longer
you go without using faith, the greater the danger that you will forget how to use faith
altogether. Faith is the gift of God. It is not of ourselves; we receive it from him. He gives you a
new heart, the gift of
faith.

Let it Stay…
 * Answer the following questions located at the last page of this module.
Pass ONLY the activity sheet of this module on or before this month ends.

Food for thought: Proverbs 16:32 says, “He who is slow to anger is better than the
mighty, and he who rules his spirit, than he who captures a city.”

Demonstrate … PERFORMANCE TASK

*GALAW-GALAW KATAWAN

Please see the last page for your performance task instruction.

Food for thought: 1 Peter 5:7 says, “Give all your worries and cares to God, for He cares
about what happens to you.”

Sources:

Books:
Aparato. Brebante. Callo.Dajime 2017. Physical Education and Health vol. II. Rex Book Store,
Inc. Sampaloc, Manila.

PREPARED BY:

Silva, Precious May A.

09462561761
silvapreciousmay@gmail.com

Activity Sheet: Physical Education and Health 11

(Subject Teacher: Mrs. Precious May A. Silva)
Name:____________________________ Section:__________

Activity 1: Let Me Think

List down the most frequent activities you do in the past and the ones you do at
present. Fill in the table below.

WHEN I WAS A KID, I USED TO.... NOW I'M A YOUNG ADULT, I DO...
1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

Activity 2:

Processing Questions:
What were the physical activities in your childhood that you still do today? Cite
an example.

Do you know the benefits of the physical activities that you do? Can you cite
some of these benefits?

PERFORMANCE TASK
To be submitted before the 1st Grading Final exam.
ACTIVITY SHEET: Physical Education and Health 11

Name:________________________________ Section:_______________

Date Parent’s/Guardian signature

9 – 25 (A.M.) Note: Starting

this Monday (Sept
9 – 25 (P.M.) 25), do the
exercise from the
9 – 26 (A.M.)
link that I gave
you. Do it
9 – 26 (P.M.)
morning and
9 – 27 (A.M.) afternoon. After
doing the
9 – 27 (P.M.) exercise, please
affix the
9 – 28 (A.M.)
signature of your
9 – 28 (P.M.) parents/guardian
as a sign that
9 – 29 (A.M.) they have known
and witnessed
10 – 1 (A.M.) your exercise.
10 – 1 (P.M.) Thank you so
much
10 – 2 (A.M.)
parents/guardian
10 – 2 (P.M.) for your full
support to our
10 – 3 (A.M.) students.

10 – 3 (P.M.)

10 – 4 (A.M.) God bless you

more!
10 – 4 (P.M.)

10 – 5 (A.M.)

10 – 5 (P.M.)

10 – 6 (A.M.)