Grade 11 Pe Lesson

PE&HEALTH 11
Lesson 1
At the end of the lesson, the students are expected to:
1. Understand the benefits of aerobic, muscle

strengthening, and strengthening activities
2. Explain how aerobic, muscle strengthening, and
bone strengthening activities work.
3. Appreciate the importance of FITT in doing
physical activities.
Activity 1: Let Me Think
• Make a table with two columns on a sheet of paper.
• List down the most frequent activities you do in the
past and the ones you do at present.
WHEN I WAS A KID, I USED TO.... NOW I'M A YOUNG ADULT, I DO...
1. Play “Tumbang Preso” 1. Jog 20 minutes every morning.
2. 2.
3. 3.
4. 4.
Processing Questions:
• What were the physical activties 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?
Activity 2:
• Devide the class into 3 groups.

• Each group will be assigned with a specific topic.
• Discuss it with your group and write down your ideas in a
manila paper.
• The group representative will explain front of the class.
• Group 1- Aerobic Activities
• Group 2- Muscle Strengthening
Activities
• Group 3-Bone Strengthening Activities
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. When doing
cardio exercise, especially to lose weight,
frequency is an important factor to make it more
effective. Start cardio exercises for at least 3 days
a week for the first few weeks, with not more than
2 days' rest between sessions. Afterwards, we can
gradually increase the frequency of exercise to 5
days a 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.
We can at least do 20 minutes per
session at first, then gradually
increase it to 60 minutes.
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, haing 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 BONE STRENGTHENING
STRENGTHENING ACTIVITIES
ACTIVITIES
During aerobic activity, Muscle contraction occurs Bone growth is stimulated by
oxygen is delivered to the during a muscle the physical stress. As
muscles in our body allowing strengthening activity. The skeletal muscle contract,
us to sustain the physical repetitive contractions during they pull their attachment on
activity for few minutes. exercise cause damage to bones causing physical
muscle fibers. However, stress. This consequently
these muscle fibers are stimulates bone tissue,
ready to be repaired once making it stronger and
they get damaged. There will thicker. Such bone
be new muscle fibers strengthening activities can
produced to replace and icrease bone density
repair those fibers taht were throughout our skeletal
damaged. The muscles in system.
Act. 3:Question Time!
• Answer the following questions bellow.
1. Differentiate aerobic, muscle strengthening, and
bone strengthening activities.
2. How do these activities contribute to your
overall health? Cite at least 5 benefits.
3. Explain the importance of Frequency, Intensity,
Time, and Type (FITT) in doing exercise.
RUBRIC
Needs improvement Approaching Good Excellent
1 pt. standards 3 pts 4pts
2 pts
Ideas and content There is no clear or specific You put thought into this, but What you are writing about What you are writing about
explaination in answer to there is no real evidence of is clear. You answered the is cler and well expressed,
the question. learning. More specific quesion. Some support may including specific examples
information is needed or you be lacking, or your to demonstrate what you
need to follow the directions sentences may be bit learned. Well done!
more closely. awkward. Overall, a decent
job.
Use of terms No terms from the lesson Only one term from the Your answer included Your answer included all the
are used. lesson is used in the several terms from the terms from the lesson that
answer. Try for a few more, lesson, demonstrating applied to the question
next time. adequate understanding of asked. All terms are fully
the material. defined and used in the
proper context.
Sentence fluency Sentences are incomplete Some sentences are Sentences are complete Sentences are complete
or too long. It makes complete and easy to and able to be understood. and they connect to one
reading them difficult. understand. Others require another easily when they
some work. are read out loud.
Conventions Few end marks or capital Mistakes using end marks Use of punctuation marks No punctuation structural
letters. Answers contain or capitals as well as and capitals, as well as mistakes. NO spelling
numerous spelling structural spelling mistakes make the spelling, is mostly correct. errors. Your writing shows

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PE&HEALTH 11

1. Understand the benefits of aerobic, muscle

1. Play “Tumbang Preso” 1. Jog 20 minutes every morning.

• What were the physical activties in your childhood

• Devide the class into 3 groups.

• Bone growth is stimulated by physical stress brought

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