PE101:

MOVEMENT ENHANCEMENT
COURSE MODULE
AUTHORS
Maniecris Peñaranda, LPT
Maike A. Ponferrada, LPT

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THE AUTHORS. Ms. Peñaranda and Ms. Ponferrada, are part-time instructors of
MAPEH and Humanities Unit of Leyte Normal University.

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noble educational institution approaching its 100 years of service to the people
in the region.
(Photo by Mark Joshua Tan Photography)

LEYTE NORMAL UNIVERSITY PRESS

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ISBN-01 123-4-567-89012-3

© Leyte Normal University 2020

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 TABLE OF CONTENTS
Table of Contents

Course Information 5
Overview 6
Time Frame 7
Introduction 8
Development 11
Guided Practice 1 13
Guided Practice 2 16
Independent Practice 17
Evaluation 19
References 20

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 AEROBICS
OBICS
Course Information

AND
ND
IMPROVING
IMPRO
FITNESS
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 COURSE INFORMATION

Course Code: PE 101

Course Title: Movement Enhancement
Course Credit: Two (2) Units
Pre-requisite: None
Year Level: First Year
Semester Offered: First Semester

Content Writer
Maniecris Peñaranda

Lay-out Artist
Maniecris Peñaranda

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MODULE 5: AEROBICS AND IMPROVING
FITNESS

OVERVIEW
Welcome to Module 5!
This unit comprises selected
activities that helps develop and maintain
cardio-respiratory fitness. Any aerobic exercise program such as walking,
jogging, running, rope-jumping, and those exercises with music
accompaniment, greatly contribute to cardio-respiratory endurance. In the
process, some components such as strength, flexibility, agility, coordination,
and balance are also achieved.
Have an exploring mind as you participate in these activities. Analyze
the movements carefully and find out how each activity can help you
achieve your goal. Work with your classmates as you interpret the instructions.
If the activity is not clear to you, consult your instructor.

LEARNING OUTCOMES:
After going through this module, you are expected to:

a. understand and explain the concept of

Aerobics;
b. value the importance in monitoring the heart rate; and
c. perform the Aerobic exercises and locomotor movements.
d. describe and apply on how to improve some skill-related
components - strength, flexibility, agility and balance;
e. assess in which component they are weak and strong; and
f. perform the circuit exercises
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 Module 5 Time Frame
Dates: February 01 – February 15, 2020

Module 5 activities are listed below followed by estimated time

allotment for each activity. We have also suggested specific days
when to finish each activity. These guidelines will help you finish all
activities by the end of Week 2.

Suggested Suggested
time to Deadline
Learning Activities finish
(MTh/TFri)

1. Answer the first activity – Mind-Activation 20 minutes 02/19/2021

2. Read the Concept of Aerobics 60 minutes ---

6. Answer: Independent Practice 60 minutes 02/19/2021

7. Evaluation 2 hours 02/19/2021

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 INTRODUCTION
Introduction
MIND-ACTIVATION!
Before proceeding through this module, let us try to
evaluate your ideas regarding Aerobics and Improving
Fitness.
Accomplish this diagnostic test by providing answers to the following
items listed below. Write the chosen letter before the number.

1. What is the concept of Aerobics?

a. It is a continuous process that leads to the awareness on the
importance of the holistic wellness that focuses on the mind and
body.
b. It refers to exercises or activities done regularly for a prolonged
period and which demand large amount of oxygen.
c. It speaks about the individuals’ healthy practices which takes a lot
of consistency and progression on physical activities, exercises, and
eating habits.
d. These are exercises use resistance to induce muscular contraction
that shapes, strengthens, and builds endurance to the body
muscles.

2. He is considered as the Father of Aerobics.

a. Kenneth Cooper
b. James Naismith
c. William G. Morgan
d. Friedrich Jahn

3. The physical education teacher divided the class into four groups. The
first group was tasked to execute Skiers Jump. How is it being
executed?
a. Jump with one foot forward (8-12 inches apart). Repeat with the
reversed position of the feet.
b. Jump and land feet apart, shoulder-length, and return to a basic
bounce.
c. Jump side to side, bend knees slightly as you land.
d. Jump on both feet and land on balls. Keep feet, ankles, and knees
together.

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4. The physical education teacher lets the students jump with one foot
forward (8-12 inches) and repeat with the reversed position of the feet.
This kind of jump is called ______.
a. Straddle Jump
b. Skiers Jump
c. Basic Jump
d. Scissors Jump

5. Based on researches, the following are benefits from participation in

aerobic programs except,
a. Promotes strong and healthy bones
b. Provides insignificant protection from heart disease
c. Improves intellectual capacity and increases one’s productivity
d. Promotes better and more effective sleep

6. It is the ability to move against a resistance.

a. Agility
b. Balance
c. Strength
d. Flexibility

7. It is the ability to assume and maintain body position, whether static or

moving.
a. Agility
b. Balance
c. Strength
d. Flexibility

8. Exercises such as Shoulder Girdle and Spine and Pelvic Girdle improves
.
a. Agility
b. Balance
c. Strength
d. Flexibility

9. It is the ability to move one’s body in different levels or in space and in

different directions.
a. Agility
b. Balance
c. Strength
d. Flexibility

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10. It is a series of learning stations where you perform familiar activities to
improve your physical fitness or skills.
a. Physical Fitness Test
b. A Circuit
c. Work out
d. Physical Education Training

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 DEVELOPMENT
Development

AEROBICS FOR
CARDIO-RESPIRATORY ENDURANCE
By simply walking or running, you are actually
performing physical activities. This module covers
suggested aerobic exercises and other movements
which will help you develop and maintain cardio-
respiratory fitness. Are you ready to take these all? Let’s
find out as we go along with the lesson.

CONCEPT OF AEROBICS
The term refers to exercises or
activities done regularly for a prolonged
period and which demand large amounts
of oxygen. The exercises are rhythmic and
sustained. While moving vigorously, the
heart muscle gets stronger as the stroke
volume of blood with the oxygen from the
lungs is increased and is distributed to all
parts of the body. At the same time, the
body gets rid of waste gases that go back
to the lungs and exhaled. Circulation is
enhanced as the blood vessels expand for
the easy passage of pumped blood.
Activities such as walking, jogging, running, rope jumping, swimming,
bicycling, and dancing are considered aerobic in nature if they are done
continuously for a period of approximately 30-45 minutes (except rope
jumping) at least three times a week on alternate days.

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 The foremost objective of aerobic exercises is for cardio-respiratory
endurance. The excellent performance of the heart and lungs is an
indication of physical well-being. Kenneth Cooper (1982), considered the
"Father of Aerobics" gives the following benefits derived from participation in
aerobic programs, based on researches:
1. Promotes strong and healthy bones
2. Helps control life's physical and emotional stresses

3. Improves intellectual capacity and increases one’s productivity

4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart disease

6. Promotes better and more effective sleep

MONITORING HEART RATE

As a student of aerobic exercise, you
should know how to monitor your heart
rate. This means that you should know
how to take your pulse beats and learn
how the rate increases or decreases as
you go through your exercise routine. In
order to clearly understand this process,
you must first learn the following terms:
1. Resting Heart Rate (RHR). This is the number of pulse beats at rest. The best
time to take the RHR is upon waking up in the morning. The average RHR is 75
beats for boys and 80 beats for girls per minute.

2. Working Heart Rate (WHR) or Exercising Heart Rate (EHR) or Target Heart
Rate (THR). This is the 60-80 percent of your heart's maximum capacity (after
deducting age) while exercising.

3. Recovery Rate (RR). This is the number of pulse beats taken five to ten
minutes after a workout or after walking and stretching in the gradual cool-
down. The heartbeats should go back to normal or slightly above the resting
heart rate.
Cooper recommends pulse-taking at the wrist using the forefinger and
middle finger.

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GUIDED
GuidedPRACTICE
Practice
For further
instructions and
proper
demonstration,
pictures will be
given to guide
you on how to
properly perform
the different
aerobic exercises.

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 IMPROVING STRENGTH,
FLEXIBILITY, AGILITY,
AND BALANCE

Strength
is the ability to move against a resistance. It can be achieved through
participation in vigorous as well as in tension exercises. Basic considerations
in strength development are duration of activity distance or height, speed,
and weight.

Flexibility

is the ability to increase the range of motion at the joints. Resistance is felt by
the ligaments and the muscles as one moves to improve this fitness
components.

Agility
is the ability to move one’s body in different levels or in space and in
different directions. It requires a combination of strength and coordination.
Strength is shown in the changes in height and distance, while coordination
is developed while changing direction and timing.

Balance
is the ability to assume and maintain body position, whether static or
moving. The maintenance of balance involves the working together of
muscles to keep the body on its base. Good balance is essential in
performing daily tasks and preventing accidents and injuries.

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 A CIRCUIT

It is a series of learning stations where you perform familiar activities to

improve your physical fitness or skills. You can execute assigned tasks at
each base or station individually, in pairs, or in small groups.
The activities that you find in each station are usually exercises or drills
that will help improve your abilities based on your previous performance
tests.

Example:

1. Warm-Up

Jogging and Arm Circling

2. Stations Workouts 1-7

SIT-UP Jog LAME DOG WALK Jog SEAL CRAWL

(with partner)
1 2 3

Jog
KNEE-RAISE and LEG-SWING SIT and REACH
on a Balance Beam

5 4
Jog

JUMP ROPE BACK-LYING POSITION

LEG RAISING
Jog
6 7

3. Cool-Down
Walk
Breathing Exercises
Slow Stretches

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GUIDED PRACTICE
Guided Practice
For further
instructions,
pictures will be
given as guide for
you to perform the
exercises to
improve Strength,
Flexibility, Agility,
and Balance
provided in
Google Shared
Drive.

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 INDEPENDENT PRACTICE
Independent Practice
Listen to your heart!
Let’s determine your Resting Heart
Rate (RHR), Target Heart Rate (THR), and
Recovery Rate (RR). Record the results
to the space provided below.

Procedure:
1. To get your Resting Heart Rate (RHR)
Directions: The best time to get it is when you wake up in the morning.
Locate the pulse at your wrist using forefinger and middle finger. To
complete the 1-minute requirement, take the rate within 15 seconds
and multiply this by 4.
Example: 20 (rate within 15 secs) x 4 = 80 bpm Thus, 80 bpm is my RHR.

2. To get your Target Heart Rate (THR)

Directions: Target Heart Rate is generally expressed as a percentage
(60-80 percent) of your maximum safe heart rate. The maximum rate is
based on your age, as subtracted from 220. So, for a 21-year-old,
maximum heart rate is 220 minus 21, or 199 beats per minute. At a 60
percent exertion level, your target would be 60 percent of that
maximum, or 119.4 beats per minute. At an 80 percent level of exertion,
your target would be 159.2 beats per minute. Therefore, the target
heart rate that a 21-year-old would want to aim for during exercise is
119.4 to 159.2 beats per minute.

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 Example: 220 – 21 (age) = 199 bpm

199 x 60% (0.60) = 119.4 bpm

199 x 80% (0.80) = 159. 2 bpm

Thus, my Target Heart Rate for training is between 199.4 to

159.2 bpm.

.
3. To get your Recovery Rate (RR)

Directions: Number of pulse beats taken five to ten minutes after a

workout or after walking and stretching. Take the rate for 3 minutes.

Is it necessary to monitor our heart rate?

Why or why not?

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 EVALUATION
Evaluation
In this part, you will create your own circuit
training out of the exercises to improve Strength,
Agility, Balance, and Flexibility provided in the
shared video following the example above (p.15).
Take a video while executing it.
During execution, assess and evaluate yourself in
which component you are weak and strong. Take 5
exercises for each component that needs improvement and so as to be
sustained. Share and discuss the results at the end of the video.
Put down your own circuit training and exercises for each component to the
space provided.

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Outputs will be graded according to this rubric:

 Creates own
circuit training
and properly
executed each
exercise.
 Discusses
assessment and
Content _______ out of 10
evaluation results.
 Provides exercise
to each
component.
 Concepts are
clearly delivered.

 Video is edited
effectively.
 Sound is clear
and
Technical Aspects _______ out of 10
understandable.
 Subject is framed
well and visible.

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 References
 Virginia D. Oyco (2000). Physical Fitness for College Freshmen. Rex
Bookstore, Manila Philippines
 Department of Education,. (2015). Physical Education and Health –
Grade 10 (p. 72). Pasig City, Philippines
 https://www.whoop.com/thelocker/heart-rate-recovery/
 https://www.hopkinsmedicine.org/health/wellness-and-
prevention/understanding-your-target-heart-rate

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JUDE A. DUARTE, DPA

University President

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