PHYSICAL EDUCATION AND HEALTH 1:

AEROBICS AND GYMNASTICS

Grade: 11
Quarter: First
No. of Hours/ Quarter: 10 hours

Core Subject Description: Physical Education and Health offers experiential learning for
learners to adopt an active life for fitness and lifelong health. The knowledge, skills and
understanding which include physical and health literacy competencies support them in
accessing, synthesizing and evaluating information; making informed decisions; enhancing and
advocating their own as well as others’ fitness and health. This course on exercise for fitness
enables the learner to set goals, monitor one’s participation in aerobic and muscle- and bone-
strengthening activities and constantly evaluate how well one has integrated this into one’s
personal lifestyle. It consists of an array of offerings which learners can choose from.

Subject Requirements:
1. Attendance (3 consecutive absences without valid reason is considered DROP)
2. Written Work (25%)
3. Performance Task (50%)
4. Quarter Examination (25%)
Failure to comply all the subject requirements will marked as INC (incomplete on their class
card)

Content:
Health-optimizing P.E. (H.O.P.E.) 1
Exercise for Fitness
a. Aerobic activities
b.Muscle- and bone strengthening activities (resistance training)

CONTENT STANDARD
The learner... Demonstrates understanding of fitness and exercise in optimizing one’s health as
a habit; as requisite for physical activity assessment performance, and as a career opportunity

PERFORMANCE STANDARD
The learner... Leads fitness events with proficiency and confidence resulting in independent
pursuit and in influencing others positively

Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 1: Physical Education and Physical Fitness Components
No. of hour/s: 1

Physical Education: is an integral part of an educational program design to promote the optimum
development of an individual physically, emotionally, socially, mentally and spiritually in the
performance of properly selected physical activities.

Physical Fitness: is the ability to an individual to perform one’s daily activities efficiently without
undue fatigue, reduce the risk of health problems and with extra “reserve” in case of emergency.
1) Health-Related Physical Fitness Components:
a) Muscular Strength – the ability of the muscle to exert maximal effort a brief duration.
b) Cardiovascular Endurance – the ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical
activity.
c) Flexibility – the ability of the muscles and joints to go through a full range of motion.
d) Body Composition – refers to proportion of lean body mass to fat body mass.
e) Muscular Endurance – defined as the maximum pull or push that can be exerted one
time by a muscle group.
2) Skill-Related Physical Fitness Components
a) Speed – the ability to perform a task or move from one point to another in the shortest
possible time.
b) Agility – the ability of an individual to quickly shift or change direction of the body from
one point to the other.
c) Power – ability to perform one maximum effort in the shortest possible time. It is the
product of both strength and speed.
d) Balance – the ability to stay in the equilibrium in relation to changes in body composition.
e) Reaction Time – is the amount of time it takes to respond to a stimulus.
f) Coordination – is the integration with hand and/or foot movements with the input of the
senses.
Written Work: 15 Item Quiz

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades
Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 2: Physical Fitness Test
No. of hour/s: 2
Physical Fitness Test (PFT): is a measure of the student’s levels of fitness regarding several
components. It is important to perform the PFT before the start of an exercise program and at its
culmination. Prior to the program, the PFT will be able to determine individual baselines and
thresholds. Goals for fitness can be set. Toward the end of the program, the exerciser will again
take the test. Differences in result will determine the effectiveness of the program undergone.
Below are the test components and the baselines or thresholds that they measure.
1. Standing Long Jump
a. Two successive trials are allowed during testing.
b. The distance between the take off line to the heel of the landing foot closer to the
take-off is measured.
c. When the test taker loses and falls back, the attempt is not counted.
d. Stepping on the take-off line is a mistrial.
Avoid:
 Swinging the arm more than once
 Moving/stepping before jumping (both feet should be planted behind the
take-off line first before the jump)
 Feet not being parallel before the take-off
2. Bent Knee Curl-Ups
a. Only one trial is allowed.
b. Resting between curl-ups is not allowed.
c. Keeping the knees bent at a right angle at all times during testing.
d. Curl-ups are counted only in proper form - arms are clipped close to the chest,
crossed; and the test taker returns back to the original position with the upper back
touching the floor.
Avoid
 Fast movement
 Bouncing off the floor to curl-up
 Holding the head during the curl-up
3. Regular Push-Ups for Males/Knee Push-Ups for Female
a. Starting position is prone, but open hands and the balls of the foot support the
body (for females, weight is supported by the area on top of the knees).
b. Lower the body up to a fist distance between the ground and the chest, then push-
up.
c. No rest between the repetitions.
Avoid:
 Line from heels to the body is not straight (for females, the line is prom the
knees to body)
 Elbows not full bent

Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
 4. 50 Meter Sprint
a. Check the time takes for a 50 m dash.
Avoid:
 Slowing down before the finish line
 Starting before the signal
5. Shuttle Run
a. The object to be transferred should not be thrown across the line.
b. Record the time.

6. Sit and Reach

a. Keep the movement slow and gradual.
b. Keep the knees straight
c. Fingers of both hands should even
Performance Task: 60 Points
No. Physical Fitness Test Score
1 Standing Long Jump
2 Bent Knee Curl-Ups
3 Pus-Ups
4 50 Meter Sprint
6 Sit and Reach

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 3: Body Movements and Direction of Movements
No. of Hour/s: 1
1) Body Movements – there are two types of body movements:
a) Axial Movements – are movements done by a part or several parts of the body in
stationary place.
i) Bend or Flex – to move the body or part of the body around a wide axis.
ii) Lift and Raise – to elevate a part of the body or the whole body on the desired level.
iii) Stretch, Extend and Straighten – to lengthen a part of the body.
iv) Twist – to move a body around a long axis.
v) Circle – to move a body around a point
vi) Swing – to move continuously from one point to the other. Turn and Rotate – to change
direction to move around an axis.
b) Locomotor Movement – are movements done by the body in one place to another.
i) Walk – is a series of steps in all directions.
ii) Run – is a walk with longer strides and there is a push-off by the foot to suspend the
body momentarily in air.
iii) Hop – is a spring on one foot and land on the same foot.
iv) Skip – is a step and hop with the same foot in one count.
v) Leap – is to spring on one foot and land on the other foot.
vi) Jump - is to spring on both feet and land on one or both feet.
vii) Slide – is to slide on one foot in any direction and followed by the other foot.
viii) Gallop – is to step on one foot and cut by the other foot.
2) Direction of Movement – there are different movements done in several directions.
a) Forward e) Diagonal or Oblique
b) Sideward f) Clockwise
c) Upward g) Counterclockwise
d) Downward h) Backward
Written Work: 20 Item Quiz

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades
Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 4: Warm-up, Stretching, and Cooldown Routine
No. of hour/s: 2
In order to avoid injuries and to prepare the muscles and joints for physical activity, a
proper warm-up and stretching routine must be performed prior to physical activity. A cooldown
routine is done after the session. It is important to note that to warm-up means to literally warm
the body up with light exercises and movement. A warm-up is not the same as stretching. Based
on research, it is good practice to warm-up first to increase blood flow to the muscles, increase
sensitivity to nerve receptors, increase the rate of delivery of oxygen, among other effect.
1) Types of Warm-Up
a) Passive Warm-Up – is when one elevates body temperature through the use of heat
packs or hot showers. In the school set-up this is quite impractical.
b) General Warm-Up – it involves light movement of major muscles groups
c) Specific Warm-Up – mimics the actual movements of the sports or activity that engage
very light levels of intensity. It also helps the exerciser prepare mentally as the warm-up
movement serve as practice for the actual techniques or movement to be performed.
2) Stretching – stretching is performed in order to maintain or increased flexibility. As general
rule, stretches are performed in the order from head to toe.
a) Ballistic Stretching – make use of rapid and shaking movement. It has now been
discovered that this practice is wrong and this type of stretching is almost phased out.
b) Static Stretching – also known as “stretch and hold” it increases range of motion as well
as relaxes the muscles. This type of stretching is performed best as a cool down stretch.
c) Dynamic Stretching – is similar to ballistic stretching, but the movement is not rapid and
uncontrolled, it avoids bouncing and sometimes includes sports specific. It is the best for
starting an exercise program after warm-up.
3) Stretching Routine – Some popular stretches are the following:
a) Neck Series
i) Head Face right (8cts) and left (8cts)
ii) Sideward Neck Bends right (8cts) and Left (8cts)
iii) Head bends Forward (8cts) and Backward (8cts)
iv) Neck Circumduction half circle forward (4cts) and half circle backward (4cts)
b) Shoulder, Chest, and Arm Series
i) Left Hand at the back elbow pulls (8cts) and right hand at the back elbow pulls (8cts)
ii) Horizontal arm swings (8cts)
iii) Vertical arm swings (8cts)
iv) Arm circles forward (8cts) and backward (8cts)
v) Shoulder Rotations forward (8cts) and backward (8cts)
c) Wrist Series
i) Right wrist bend downward (8cts) right wrist bend forward supinated (8cts)
ii) left wrist bend downward (8cts) left wrist bend forward supinated (8cts)
iii) right hand wrist rotation clockwise (8cts) and left hand wrist rotation counterclockwise
d) Trunk, Hips, Thighs, and Calves Series
Manuel S. Enverga Memorial School of Arts and Trades
Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
 i) Straddled back stretch right (8cts) and eft (8cts)
ii) Side bend right (8cts) and left (8cts)
iii) Hips rotation clockwise (8cts) and counterclockwise (8cts)
iv) Lunge right (8cts) and left (8cts)
v) Right Foot circle clockwise (4cts) and counterclockwise (4cts)
vi) Left foot circle clockwise (4cts) and counterclockwise (4cts)
vii) Right quad stretch forward (8cts) and backward (8cts)
viii) Left quad stretch forward (8cts) and backward (8cts)
e) Floor Stretching Series
i) Sitting toe reach (16cts)
ii) One leg bent toe reach right (8cts) and left (8cts)
iii) Both legs bent downward push (8cts)
iv) Both legs bent forward stretch (8cts)
v) Spread legged forward stretch (16cts)
Written Work: 10 Item Quiz
Performance Task: 50 Points
Warm-up, Stretching, and Cooldown Routine

Rubrics
1) Content – 25 Points
(content of the lesson covered in the presentation)
2) Presentation – 15 Points
(Creativeness, Structure of presentation, Discipline, Facial Expression, and the like)
3) Totality – 10 Points
(Cleanliness and Orderliness, and Audience Impact)
TOTAL – 50 Points

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 5: Aerobic Training
No. of Hour/s: 2
Aerobic Exercises – is a physical activity performed with moderate intensity, with a lot repetitive
movements done within a long period of time. Aerobic activities use energy systems that need
oxygen to synthesize energy. A good aerobic session will include a five to ten-minute warm-up
activity that elevates the heart rate to 50% to 60% maxHR, a dynamic stretching routine, the
actual aerobic activity for at least 20 minutes at 70% to 80% maxHR, and a cooldown through a
static stretching routine.

Benefits of Aerobic Exercise

With a good aerobic exercise program, the students will have:
1) Increase maximal oxygen consumption
2) Improve cardio vascular function
3) Improve cardiorespiratory function
4) An increase of blood supply to the muscles and an increase in the ability to use oxygen
5) Lower heart rate and blood pressure with moderate exercise
6) Lower level of blood pressure (for people with high blood pressure)
7) An increase in the threshold for accumulated lactic acid
8) An increase in HDL cholesterol (good cholesterol)
9) An improvement in glucose tolerance and a reduction of insulin resistance
10) A decrease in blood triglycerides
11) A reduction of body fat.

Performance Task: 50 Points

 10 min. Warm-up Activity
 20 min. Aerobic Routine
 5 min. Cooldown (Stretching Routine)

Rubrics
1) Content – 25 Points
(content of the lesson covered in the presentation)
2) Presentation – 15 Points
(Creativeness, Structure of presentation, Discipline, Facial Expression, and the like)
3) Totality – 10 Points
(Cleanliness and Orderliness, and Audience Impact)
TOTAL – 50 Points

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
Lesson 6: Muscle and Bone Strengthening Exercises
No. of Hour/s: 2

Muscle and Bone Strengthening Exercises – also known as strength training exercises are
exercises that, while at first half of a person’s life, will produce increases in both muscle and bone
strength. Continued or executed at the latter part of a person’s life (after 35 years of age and
older), these exercises serve to stop or slow down the weakening or loss of muscles, and of the
bones. Aside from muscle and bone strength gains, strength training also affects hormone health
positively. Strength training is most commonly seen as a weight bearing activity. The exercise can
use body weight or gym equipment to lift. Another way to provide resistance is the use of bands
(rubber). There are varying options as to the number of repetitions for weight bearing activities.
Here are two terms concerning strength exercises: repetitions and sets. A repetition is one full
movement from starting point to finish. A set is a group of repetitions

Benefits of Weight Bearing and Strength Training Exercises

With a good strength training program, the students will:
1) Gain in increase in muscles strength
2) Strengthen tendons and ligaments
3) Gain in potential improvement in range of motion of joints
4) Have a reduction of body fats and an increase in lean muscle mass
5) Potentially have improve blood pressure levels
6) Gain positive changes in levels of blood cholesterol
7) Gain an improvement in glucose tolerance and insulin sensitivity
8) Gain over-all strength, balance, and functional ability

Performance Task: 50 Points

Perform the following strengthening exercises
Points
No. Strengthening Activity
2 4 6 8 10
1 Push-ups 4 8 12 16 20
2 Supermans 6 12 18 24 30
3 Crunches 10 20 30 40 50
4 Side Crunches 2 4 6 8 10
5 Squats 10 20 30 40 50
TOTAL

Notes:
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Manuel S. Enverga Memorial School of Arts and Trades
Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO
CULMINATING ACTIVITY: ZUMBA DAY
Guidelines:
1) All grade 11 students are required to attend and participate on the 1 st quarter physical
education and health culminating activity before the first quarter examination.
2) Two Zumba routines and wellness dance must be performed by each section.
3) Students must wear physical education uniform and rubber shoes during the performance.
4) Student who failed to attend the activity will receive INC (incomplete) remark on their
class/report card (form 138).

Rubrics
1) Content – 50 Points
(content of the lesson covered in the presentation)
2) Presentation – 30 Points
(Creativeness, Structure of presentation, Discipline, Facial Expression, and the like)
3) Totality – 20 Points
(Cleanliness and Orderliness, and Audience Impact)
TOTAL – 100 Points

Manuel S. Enverga Memorial School of Arts and Trades

Senior High School Department
Physical Education and Health 1: Aerobics and Gymnastics
First Quarter Module
MARC MORRIS B. MANCENIDO