Pe and Health W4

LESSON 3
ENGAGING IN MODERATE
TO VIGOROUS PHYSICAL
ACTIVITIES FOLLOWING
PERSONALIZED FITNESS
PLAN
Aerobic Exercise
- is any physical activity that makes you
sweat, causes you to breathe harder, and
gets your heart beating faster compared
to when you are at rest.
- Doing aerobic exercises regularly
strengthens your heart and lungs and
trains your cardiovascular system to
manage and deliver oxygen more quickly
and efficiently throughout your body.
Four Techniques
in Getting the
Heart Beat
Apical site – is taken at the apex of the heart and
can sometimes be felt very clearly by placing the heel
of the hand over the left side of the chest
Carotid pulse site – is taken from the carotid artery
just beside the larynx using light pressure from the
tips of the pointer and middle fingers. Remember;
never check both carotid arteries at the same time.
Radial pulse site – is taken from the radial artery at
the wrist, in line with the thumb, using tips of the
pointer and middle fingers.
Temporal pulse site – can be obtained from the left
or right temple with light pressure from the tips of the
pointer and middle fingers
Aerobic fitness
is the ability of the body’s cardiovascular
system to supply energy during continuous
physical activities such as biking and
running. Studies show that this type of
exercise provides many health benefits
such as decreasing risk for heart disease,
stroke, high blood pressure, type II
diabetes and some cancers. Examples of
aerobic activities include walking at a brisk
pace, swimming, jogging, dancing, etc.
Muscular strength
is the ability of the muscles to
exert a force during an activity
such as lifting weights. Muscle
strengthening exercises involve
using your muscles to work
against a resistance such as your
body weight, elastic bands or
weights.
Bone strengthening exercise
or any weight-bearing activity that produces a
force on the bone, is also important to overall
health for children and adults. This force is
usually produced by impact with the ground and
results in bone growth in children and healthy
maintenance of bone density in adults. Examples
of bone strengthening activities include jumping,
walking, jogging, and weight lifting exercises. As
you can see, some exercises such as walking or
jogging serve a dual purpose of strengthening our
bones and our aerobic system.
Muscular endurance
on the other hand, is how many
times you can lift a certain
amount of weight. Resistance
training (also referred to as
weight training or strength
training) helps increase muscular
strength and endurance.
Resistance Training
Strength exercises, such as weight
lifting, push ups and crunches, work
your muscles by using resistance (like
a dumbbell or your own body weight.)
This type of exercise increases lean
muscle mass, which is particularly
important for weight loss, because
lean muscle burns more calories than
other types of tissue.
Circuit training
It is when you alternate
between several
exercises (usually five to
10) that target different
muscle groups.
Flexibility exercises
Stretch your muscles and may improve
your range of motion at your joints.
They can improve your flexibility and
reduce your risk of injury during sports
and other activities. It is usually done in
warm-up 30 exercise to condition the
muscle and in the Cooling down exercise
to allow the body to gradual transition in
a resting or near-resting state.
Static stretching
is most often recommended for
general fitness. With this type, you
slowly ease into the position and
hold for 10 to 30 seconds before
slowly releasing the stretch. Static
stretching should be performed with
warm muscles, such as after a
warm-up or at the end of a workout.
Two Forms of
Static Stretching
Active Static:
This form of stretching is
used in yoga and martial
arts. The stretch is held by
the strength of agonist
muscles (muscles responsible
for the movement).
Passive Static:
During this type of stretching, you
hold the limb to perform the stretch
without any assistance such as a bar
or bands. Think of a standing
quadriceps stretch in which you bend
your leg behind you and hold the foot,
pulling the heel in close to your
bottom, which stretches the front of
the upper thigh.
Dynamic Stretching
is stretching with movement. The body
transitions gradually into a position and
this movement is repeated as you increase
your reach and range of motion. Research
has found that dynamic stretching is less
beneficial than static stretching for
increasing range of motion, but unlike
static stretching, it is ideal during the pre-
workout phase because it gently warms
muscles while also stretching them.
How Do I Assess
My Fitness Level
To assess your aerobic
and muscular fitness,
flexibility, and body
composition, consider
recording.
Start recording your pulse rate.
First Things First: Resting Heart Rate
Your resting heart rate is the
number of times your heart beats per
minute when you’re at rest. A good
time to check it is in the morning after
you’ve had a good night’s sleep,
before you get out of bed. For most of
us, between 60 to 100 beats per
minute (bpm) is normal.
The rate can be affected by factors like
stress, anxiety, hormones,
medication, and how physically
active you are.
An athlete or a more active person

may have a resting heart rate as low
as 40 beats per minute. When it comes
to resting heart rate, lower is better.
Studies have found that a
higher resting heart rate
is linked with lower
physical fitness and
higher blood pressure
and body weight.
ACTIVITY 1; Classifying
Exercises
Directions: Categorize the words in
the box below as to aerobic fitness,
muscular strength and bone
strengthening activities. Write each
in the appropriate column on your
answer sheet.
AEROBIC MUSCULAR BONE
FITNESS STRENGTH STRENGTHENIN
G
- weightlifting - swimming
- exercise - push up
- watching TV - using treadmill
- playing Mobile - stretching using
elastic band
legends - running
- brisk walking - Jogging
ACTIVITY 2
Directions: Below are the lists of
different exercises. Identify which
body parts are developed by
each exercise and write it in the
corresponding column. Each
exercise may be written in more
than one column.
- Planking - Squats
- Push up - high knees
jog
- Lunge - Jumping jack
- arm circling - leg raise
- Arm
sit-up
Muscle Cardiorespirato
ry
-Abdominal
jogging
Muscle
Leg and glute
muscle
ACTIVITY 3: Complete the statements
below.
1.I discovered that exercise __________________.
2. I discovered that the four techniques in
getting the heart beat per minute are
________________________.
3. I believed that muscular strength and bone
strengthening exercise are___________________.
4. I learned that moderate and vigorous
physical activity_______________________.
5. Being physically fit can be

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LESSON 3

An athlete or a more active person

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