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    Learning Material in Hope 1

    Uploaded by

    Adrian Aribato
    This document provides a lesson on different types of exercises for physical fitness, including aerobic exercises which improve cardiovascular endurance, anaerobic exercises which build muscular strength, and flexibility exercises which improve range of motion. It defines each type of exercise, provides examples, and discusses their health benefits. Students are then given an activity to identify exercises as aerobic, anaerobic, or flexibility exercises and answer questions about the three types of exercises.

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    © All Rights Reserved
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    Learning Material in Hope 1

    Uploaded by

    Adrian Aribato
    25 views5 pages
    This document provides a lesson on different types of exercises for physical fitness, including aerobic exercises which improve cardiovascular endurance, anaerobic exercises which build muscular strength, and flexibility exercises which improve range of motion. It defines each type of exercise, provides examples, and discusses their health benefits. Students are then given an activity to identify exercises as aerobic, anaerobic, or flexibility exercises and answer questions about the three types of exercises.

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    Learning Material In Hope 1

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    This document provides a lesson on different types of exercises for physical fitness, including aerobic exercises which improve cardiovascular endurance, anaerobic exercises which build muscular strength, and flexibility exercises which improve range of motion. It defines each type of exercise, provides examples, and discusses their health benefits. Students are then given an activity to identify exercises as aerobic, anaerobic, or flexibility exercises and answer questions about the three types of exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    25 views5 pages

    Learning Material in Hope 1

    Uploaded by

    Adrian Aribato
    This document provides a lesson on different types of exercises for physical fitness, including aerobic exercises which improve cardiovascular endurance, anaerobic exercises which build muscular strength, and flexibility exercises which improve range of motion. It defines each type of exercise, provides examples, and discusses their health benefits. Students are then given an activity to identify exercises as aerobic, anaerobic, or flexibility exercises and answer questions about the three types of exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Republic of the Philippines

    Department of Education
    Region 1
    Division of Ilocos Norte
    BANNA ACADEMY INC.
    Banna

    Learning Material
    In Hope 1
    Quarter 1
    (week 1)

    LESSON 1: EXERCISE FOR FITNESS

    Aerobic Exercises
    Anaerobic Exercises
    Flexibility
    Objectives:
    At the end of the lesson, the students should be able to;
    1. Distinguish aerobic from muscle and bone-strengthening activities
    2. Discuss the health benefits in participating in different aerobic, anaerobic, and flexibility
    Exercise; and
    3. Explain how to optimize the energy systems for safe and improved performance .

    Types of Fitness Exercises

    There are three types of exercises that can help maintain or improve one’s physical fitness:
    a. Aerobic Exercises
    b. Anaerobic Exercises
    c. Flexibility Exercises

    AEROBIC EXCERCISES is a system of


    physical condition involving exercises that are
    strenuously performed so as to cause marked
    temporary increase in respiratory and heart rate.
    Aerobic exercise refer to how your body uses
    oxygen to sufficiently meet energy demands during
    exercise.

    Aerobic exercise improves your cardio-respiratory


    endurance. It strengthens your heart and lungs and
    trains your cardiovascular system to manage and
    deliver oxygen more quickly and efficiently throughout your body.

    Benefits of Aerobic Exercises

    Regular exercises can bring about positive health benefits. In addition to


    strengthening of the cardiovascular system, the following benefits can also be
    achieved:
    1. Improve circulation and help the body use oxygen better.
    2. Increase the number of red blood cells in the body.
    3. Increase energy, stamina, and mental health.
    4. Developed endurance, which means that one can work out longer without
    experiencing fatigue.
    5. Help reduce the risk of developing heart diseases and other ailments.
    6. Helps reduce body fat for weight loss.
    7. Help reduce stress, tension, anxiety, and depression.

    Types of Aerobic Activities

    There are two types of aerobic activities: (1) the moderate-intensity aerobics, and
    (2) the vigorous-intensity aerobics. Find out which aerobic activity will suit your
    personality and interest.
    1. Moderate-intensity Aerobics

    Even simple house chores may be considered as moderate-intensity


    aerobics. Examples are sweeping, moving a forniture, pushing a vacuum cleaner
    or a lawn mower. Other activities of this type also include active recreation or outdoor
    activities like brick walking, biking, running, jogging, skatebording, skating, and
    even hiking and mountain climbing.

    2. Vigorous- Intensity Aerobics

    Your heart will beat much faster, and breathing will be much harder than
    normal when you participate in this type of activities. Examples of vigorous
    intensity aerobics activities are (a) Active Games that involve running and
    chasing, such as flag football, distance running, and jumping rope; (b) sports
    such as soccer, basketball, and tennis; (c) vigorous dancing, and (d) martial
    arts such as arnis, teakwondo, and karate-do.

    ANAEROBIC EXERCISE are exercises that


    are done quickly for short periods of time. It
    usually involves pushing against a source of
    resistance to increase strength. Doing this kind
    of exercise can improve your muscular strength
    and muscular endurance.

    short bursts are push-up, pull-ups, weight


    lifting, and sprinting. Even simple exertions,
    like carrying heavy boxes or bags of groceries are forms or anaerobic activities that
    can build your muscular strength.

    Benefits of Anaerobics Exercises

    Anaerobic exercise, when properly performed, can provide the following functions:
    1. Increase bone and muscle strength
    2. Improve endurance and joint functions
    3. Reduce the risks of injuries due to weak muscles
    4. Improve cardiac functions
    5. Enchance “good” HDL-cholesterol
    6. Help maintain lean body mass which is important for persons wishing to lose
    weight
    7. Minimize the risk of osteoporosis
    8. Develop coordination and balance
    FLEXIBILITY EXERCISE

    involve stretching activities that improve the range of your muscles and joints. It
    makes your muscles more flexible. These exercise enable you to reach, bend, and turn
    better. Stretching exercises include toe touching, side stretching, and sit and reach.
    Other physical activities which are great in developing your flexibility are yoga,
    martial arts, rhythmic activities, and gymnastics.

    References
     Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
     https://depedligaocity.net/PE11LM.pdf
    Republic of the Philippines
    Department of Education
    Region 1
    Division of Ilocos Norte
    BANNA ACADEMY INC.
    Banna

    Name: __________________________________
    Date:________________
    Strand: __________________________________

    Grade 11

    A. Identify the following exercises whether they are aerobics(AE), anaerobic(ANA), or


    flexibility exercises(FLE)
    .
    _______1. Weight Lifting
    _______6. Pull-ups
    _______2. Dance
    _______7.Gymnastics
    _______3. Baseball
    _______8.Mountain Climbing
    _______4. Biking
    _______9.Jumping Rope
    _______5. Sprinting
    _______10.Pushing a lawn mower

    B. Answer the following questions.


    1. What are the three types of exercise? Explain how each types is undertaken.
    ________________________________________________________________________
    ________________________________________________________________________
    ________________________________________________________________________
    _____________________________________________________________________

    2. Give the benefits that can be derived from these types of exercise.
    ________________________________________________________________________
    ________________________________________________________________________
    ________________________________________________________________________
    ________________________________________________________________________

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