Unit 1

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

Physical Education and Health 11

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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.

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 HISTORICAL
CONNECTION

Larong pinoy, such as

patintero, luksong baka,
and sipa, are not just
sources of entertainment
but also forms of physical
activity that promote
health and well-being
among Filipinos.
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 Lesson 1
Physical Activity and Aerobic
Exercise

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 physical activity from exercise.

● Describe aerobic activities as a classification of exercise and their
effects on the body.

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Physical Activity vs. Exercise

Physical Activity Exercise

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Physical Activity vs. Exercise

Exercise can be defined

Physical activity refers to as structured body
the body movements movement along with
carried out by the muscles conscious breathing,
that consume energy. performed regularly for
physical fitness.

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PHYSICAL ACTIVITY AND AEROBIC EXERCISE

●Physical activity
●Recreational
• Exercise/Aerobic
Exercise
• Physical fitness
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Health-Related Components of
Fitness
Aerobic Capacity
● Aerobic activity is the physical activity that increases the circulation of oxygen
and other nutrients in the body.
● This refers to the maximum amount of oxygen consumption that
occurs during the exercises performed by the body using a large
group of muscles.
● maintains blood pressure
● reduces the risk of chronic diseases
● reduces stress
● strengthens the immune system
● improves concentration power

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Health-Related Components of
Fitness
Muscular Strength and Endurance

●Muscular strength
●Muscular endurance
●Examples: weightlifting,
pull-ups, push-ups,
planks
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Health-Related Components of
Fitness

● increases bone density

● improves body shape
● boosts metabolism
● improves balance
● reduces the risk of injury

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Health-Related Components of
Fitness

Flexibility
● provides a great range of
motion
● allows easier movements
● improves flexibility
● builds stability
● improves balance

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Health-Related Components of
Fitness
Body Composition

● body fat
● body mass

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 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

14
● Antagonistic muscles - are pairs of muscles that
work against each other.
● Antagonist – relaxed muscle
● Synergists - doer of an action

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Different Exercise Programs

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

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Resistance Exercises

1. Isotonic contraction
2. Isometric contraction

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• Hypertrophy - the increase in muscle fiber, takes
place with the production of more contractile
proteins in the muscle cells.

• Contractile elements in muscle cells like myosin

and actin and fuel stocks can develop tension and
maximize muscle fiber size.

• Hyperplasia - increased number of muscle fibers

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3 KINDS OF
STRENGTHS
1. Static Strength
● utilized to apply force to immovable objects
● classified as isometric activity
● observed in activities like arm wrestling and rugby scrum

Plank Bridge Side Bridge Hundred Exercise

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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
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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)
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Different Exercise Programs

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

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3 Major Types of
Stretching

1. Static Stretching

● Muscles are stretched to a

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

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3 Major Types of
Stretching

2. Ballistic
Stretching
● extending or pushing the
range of motion of the
limbs

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3 Major Types of
Stretching

3. Dynamic Stretching

● involves slow, repeated

limb movements
● aims to enhance flexibility
and strength

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Essential Question

How do muscle- and bone-strengthening activities

differ from aerobic exercise?

muscle- and bone-strengthening aerobic exercise

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activity
COMPARISON

Muscle- and Bone-

Aerobic Activity
Strengthening Activity
It strengthens the circulatory It tones the muscles and boosts
system. the density of the bones.
It consumes the stored energy in
It increases the intake of oxygen
the
for energy consumption.
muscles.
It raises the heart rate for a
It involves intense workouts.
longer period of time.

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COMPARISON

Muscle- and Bone-

Aerobic Activity
Strengthening Activity
It is also known as cardiovascular It is also known as weight or
exercise. resistance training.
It includes activities like brisk
walking, running, dancing, It involves weightlifting, pull-ups,
jogging, cycling, swimming, and push-ups, planks, stretching, etc.
so on.

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 Does exercise have
psychological benefits?

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 Lesson 3
Be Informed, Be Safe!

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

Engaging)
Physical Education and Health 11

30
Table 1. Physical Activity Readiness Questionnaire
(PAR-Q)
Questions Yes No
1. Has your doctor ever told you that you have a
heart condition or high blood pressure?
2. Do you feel pain in your chest when you are
doing your daily activities or when you do
physical activities?
3. Do you lose balance because of dizziness, or
have you lost consciousness in the past 12
months?
4. Have you ever been diagnosed with a chronic
condition other than heart disease or
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hypertension (e.g., cancer)?
Table 1. Physical Activity Readiness Questionnaire (PAR-Q)

Questions Yes No
5. Are you currently taking prescribed
maintenance medications?
6. Do you currently have a bone, joint, or other
musculoskeletal condition that can worsen as
a result of moderate to vigorous physical
activity?
7. Has your doctor ever told you that you should
only engage in medically supervised physical
activity?

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Three Components of Exercise:

Exercise

exercise cool
warm-up
load down
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Warm-up

A warm-up is essential before strenuous activity

to prepare the body.
Warm-up
It increases blood flow to working muscles
gradually.

Higher muscular output is reported in warm

muscles.

A warm-up prepares the heart, muscles, and

joints.

It increases nerve impulse transmission and

decreases joint stiffness.
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Table 2. Characteristics of a Warm-Up

Warm-up Recommended
Duration 6–10 minutes

Intensity Moderate

General movements of
Movements joints followed by
specific exercise
A five-minute recovery
time is required before
Duration of Recovery
engaging in actual
exercise.

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Warm-up

• Perform warm-up exercises

such as jogging and
skipping to elevate the
body temperature.

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Warm-up

• Perform stretching
exercises to stimulate
neuromuscular joints,
enhance balance, and
improve proprioception.
• Proprioception helps
perceive spatial location
and can enhance sports
performance and prevent
injuries.

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Warm-up

• The last phase of warm-up

includes specific movements
imitating the real exercise,
done at a slower speed to
avoid exhaustion.

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Warm-up

• 6. The aim is to raise the

heart rate to 50–60 percent
of the maximum expected
heart rate.
• 7. Each exercise in a cardiac
cycle is performed for 2–4
minutes.
• 8. Dynamic stretching
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exercises can be done for
Warm-up

It is important to select the appropriate exercise

that focuses on the muscles and the muscle-
tendon units, which are susceptible to becoming
unbalanced. 40
Recovery and Cooldown

• Recovery is as essential
as the main exercise.
• A well-executed
cooldown removes
toxic product buildup
and replenishes energy.

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Recovery and Cooldown

• A continuously elevated heart rate during a

cooldown delivers oxygen and nutrients to
the muscles.
• A decent cooldown routine takes about 10
minutes.
• Include five minutes of low-intensity multi-
joint exercise and a mild massage to aid in
metabolite removal and improve blood
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supply.
Recovery and Cooldown

• Static stretches release

muscle tension and
promote muscle relaxation.
• Cooling down should be
both a physical and mental
routine with relaxed
muscles and mind.
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Etiquette and Proper Handling of Equipment and
Facilities in Exercises

Aside from proper body

conditioning,
acknowledging the proper
handling is also required
to prevent injury.

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The following are the essential ways to properly
use facilities and equipment for exercise:
Return the weights to Choose proper
Use essential and
their proper place and footwear that fits well
well-maintained
avoid wearing barefoot and provides
equipment and or open-toed shoes in cushioning to prevent
facilities. the weights area. blisters and injuries.

Do research on
Replace worn-out common sporting
shoes for adequate injuries and acquire
protection and appropriate
cushioning. equipment for
prevention.
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 Lesson 4
How Active Are You?

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

Engaging)
Physical Education and Health 11

46
Doing Exercises Should Be Safe!

Let us engage in exercise!

Physical activity develops our
bodies; it makes us healthy
and strong. Being active
helps our circulatory system
work efficiently, so our bodies
can easily produce more
energy.
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Transtheoretical Model (Prochaska and Velicer
1997)

“There are different

stages that a person
goes through as he or
she progresses in
making changes in his
or her health behavior.”

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Stages of Behavioral Change

Pre-contemplation:
Contemplation:
unaware and
in denial of Preparation
aware of
unhealthy Action:
consequence gradual steps
behavior; no
s; motivated toward Maintenance:
intention to implementing
to change change;
change new habits;
setting low likelihood
resisting
smaller goals of relapse;
urges to
supporting
revert to old
others in
behavior
earlier stages

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Table 1. Ways to Solve Common Barriers in the Preparation Stage

Barrier Solution
Create a priority list and reduce the time for
Time Issues nonessential activities so that some time can be
spared for workouts.
Make a schedule and analyze which days and at
Fatigue and
what times your workload is less so that you can
Tiredness
do more exercises on that day.
Ask people around you and read research papers
Lack of Knowledge and journal articles to get enough knowledge
about working out and building healthy habits.

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Table 1. Ways to Solve Common Barriers in the Preparation Stage

Barrier Solution
Several exercises, like running and cardio
Financial Issues exercises, make you fit and healthy without
requiring you to spend money.
Surround yourself with like-minded individuals
who are also doing their best to become more
Lack of Support
physically fit. You can also inform your family and
friends so that they can help and encourage you.

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Table 2. Ways to Solve Common Barriers in the Action Stage

Barrier Solution
Create a list of the pros and cons of
positive behavior, which will serve as a
Lack of Motivation reminder. Focus on changing the behavior
instead of the outcome and write a SMART
goal.
Identify what triggers the backslide and be
Lack of Willpower conscious when it happens. Implement a
reward system.
Easily Getting Avoid negative self-talk and replace it with
Discouraged encouraging words.

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53
Overcoming Obstacles in the Preparation
Period:

People new to healthier habits

may face obstacles in the
preparation phase due to the
following:
● nervousness
● poor self-esteem
● negative mindset

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