Samuel Christian College: "Aerobic, Muscle and Bone Strengthening Activities"
Samuel Christian College: "Aerobic, Muscle and Bone Strengthening Activities"
Samuel Christian College: "Aerobic, Muscle and Bone Strengthening Activities"
A Mark of Excellence,
SAMUEL CHRISTIAN A Testimony of Faith, and
A Heart to Serve.
COLLEGE SCC is a learning institution committed to
Navarro, General Trias City, Cavite provide holistic education of excellence
☏ 402 – 0725 ✉ [email protected] for the service of God and men.
Directions: Ask at least five (5) people who are currently staying at home with you to list
down the most frequent activities they did in the past and the activities they still do up to
now. Let them write as many as they can.
What were the physical activities in your childhood that you still do today? Do you spend more time
now in doing these activities as compared to before? Cite an example.
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2. Do you know the benefits of the physical activities that you do? Can you cite some of these
benefits?
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Scoring System:
TOTAL POINTS: 10
POINTS
DISCUSSION
What is physical
activity?
It is any movement made by the muscles of the body that requires exertion
of energy such as running, swimming, dancing, etc.
Many of us exercise and do physical activities at home, in school, and at the gym.
Some of these include aerobic, muscle strengthening, and bone strengthening
activities, all of which are good for body composition. It is important to know the
nature of these physical activities for a better understanding of what it does to our
body.
Also called as “cardio" exercises. Normally, these activities increase our heart and breathing rate.
Our heart pumps blood more vigorously, causing oxygen to circulate throughout our body.
They also help lower risks of cardiovascular disease, diabetes, and osteoporosis.
Most aerobic activities can be done on a daily basis. To be physically fit, it is
important to engage in aerobic activities.
Try this!
Word Scramble!
A S D F G O L F U M J N H J U
D Q W E A F G H B T O B F B A
A F G Y R A S D B U G B E A P
N Y U N D C F E O D G H B S W
C B V C E O H U E F I Y U K V
I T R U N N I N G U N U T E S
N U N A I G U O A X G I D T E
G E R H N A D E Z X U E S B O
W D F Y G C B C V B O D D A G
C V B N I U H Y E F H A R L N
A S I B F E R C A V R V B L U
S K A T I N G L N H Y B N H Y
V B N J Y H F I W A L K I N G
B N G C G V C N B N H M A E D
S W I M M I N G V B H G R D E
1. ______________________ 6. ______________________
2. ______________________ 7. ______________________
3. ______________________ 8. ______________________
4. ______________________ 9. ______________________
5. ______________________ 10. ______________________
Exercises in which groups of muscles work or hold against a force or some weight.
Muscle strengthening activities help build good muscle strength.
Remember that before you start doing these activities, be sure to do dynamic warm-up to avoid
injury.
Try this!
Word Twist!
Direction: Identify the different forms of Muscle Strengthening Activities by arranging the letters.
1. LAPKNS - _________________
2. QUSTAS - _________________
3. TSI SPU - _________________
4. H S P U PUS - _________________
5. SPUERNAM - _________________
6. G U T F O AW R - _________________
What is Bone Strengthening Activity?
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 tissue, making it stronger and
thicker. Such bone strengthening activities can increase bone
density throughout our skeletal system. This is called bone
hypertrophy.
1. _______________________ 2. ______________________ 3.
________________________
4.
3. Explain the importance of Frequency, Intensity, Time, and Type (FITT) in doing exercises.
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Scoring System:
TOTAL POINTS: 15
POINTS
INTRODUCTION
Our body needs specific amount of energy when we do physical activities.
When we exercise, a low or high amount of energy is supplied to muscles depending
on the duration, intensity, and nature of the exercise. Activities like sprinting and
jumping require a large amount of energy used in short, a period of time. On the
other hand, marathon running and long-distance swimming require low but steady
amount of energy over a longer period of time. It is important for our body to get the
energy it needs to effectively perform these physical activities.
Try this!
Picture Analysis!
Aerobic
What do Energysystems
the energy Systemdo?
DISCUSSION
The three energy systems work together in order to ensure there is a continuous and
sufficient supply of energy for all our daily activities. The difference between the three energy
systems is two factors: intensity and duration.
Depending on the intensity and duration of the exercise one particular energy
system may be more influential than the others. With higher intensity exercise over a
short time period the bodies reliance for energy will be placed on the anaerobic energy
systems (ATP-PC system / anaerobic glycolytic system), whereas lower intensity exercise
over a longer time places greater reliance on the aerobic energy systems.
The energy systems are what enable every cell, tissue and organ of our bodies to function and
survive. Without sufficient energy being continuously supplied through the energy systems our
bodies would literally shut down, cease to function and die!
Energy is constantly needed by all of these systems in order for them to function. For this reason, the
three energy systems work constantly in conjunction with each other to achieve this.
Anaerobic Lactic
(Glycolytic) Energy
‘Education is your life, Guard it well’ Proverbs 4:13 Page 7 of 18
System
It is also known as the glycolytic energy system, an energy system
that supplies energy for medium to high intensity physical activities. These
high intensity activities usually last from ten seconds to two minutes. When
an athlete sprints for 400 meters, lactic acid builds up in blood and muscle
cells. Normally, there is a shortness of breath, and a burning sensation in the
muscles once lactic acid is produced. Same as with ATP-CP, the anaerobic
lactic system does not require oxygen but is capable of supplying energy for
high intensity activities. The difference between the two systems is amount of
time that the system can work. Thus, if an athlete exceeds ten seconds while
sprinting, the anaerobic lactic system kicks in to provide energy.
Here is a list of sports and approximate percentages of how much each of the
energy systems contributes:
In this activity, the student should learn different physical activities that use energy
system.
Directions: Ask at least five (5) people who are currently staying at home with you to think of and list
down physical activities that use any or all of the three energy systems. Let them do these activities.
1.
2.
3.
4.
5.
1. How will you differentiate anaerobic a-lactic and anaerobic lactic system? What do they
have in common? Explain.
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2. How does the aerobic energy system work in our body? How does it differ from 2
anaerobic systems? Explain.
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Scoring System:
TOTAL POINTS: 10
POINTS
INTRODUCTION
You will be required to design a Health-related Fitness (HRF) plan that will cater to
the needs of your family. An HRF plan is a set of fitness goals. These goals should consider
your current as well as your desired fitness levels. Even implementing the designed HRF plan,
you need to evaluate its success or failure. You may need to make certain revisions to
encourage yourself and your family to continue the HRF activity for life. It is important to
make the activities fun and enjoyable to make exercise a habit for life.
ACTIVITY NO. 3 Energy System
In this activity, you will reflect on how well you understand the concept of health-related
fitness and your expectations about the topic.
Find words from the jumbled letters that refer to components associated with health-related
fitness. Write these words in the spaces provided and define each. Try to give its definition without
looking to any references.
S C E N T E R O W Q A E B
B T E N D U R A N C E B A
O L R V I T A N C R S R L
D F L E X I B I L I T Y A
Y C O M N D Y T I E D V N
I S O P O G F Y R D R T C
T I O N S P T A G A F D E
M A X I M U M H E O G A T
Word Definition
_________________________ _________________________
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_________________________ _________________________
_________________________ _________________________
_________________________ _________________________
DISCUSSION
What is FITNESS?
PHYSICAL FITNESS
SKILL-RELATED HEALTH-RELATED
FITNESS enhances one’s FITNESS
performance in athletic is the ability to become and
It is divided into four health- and six skill-related components.
stay physically healthy.
sports or events.
1. Cardiovascular
Endurance
-It is the ability of the heart
(cardio) and circulatory system 2. Muscular strength and
(vascular) to supply oxygen to endurance
muscles for an extended period
of time.
-It is the muscle’s ability to
-It is also called cardiorespiratory
produce effort or perform
(lungs) fitness. Usually the 1 km
run or some other type of work.
continuous fitness activity (12-
minute run, cycling, step-test, Muscular endurance refers
etc.) is used to assess to the ability of the muscle to
work over an extended
cardiovascular fitness.
period of time without
fatigue. Performing push-ups
and sit-ups or crunches for
one minute is commonly
4. Body composition used in fitness testing of
muscular endurance.
3. Flexibility
-It is the ratio of body fat to lean body
mass (including water, bones, Muscular strength refers to
muscles, and connective tissues). -It is the ability to move a body part through a full the maximum amount of
Having too many fat tissues is a risk range of motion (ROM) at a joint. force a muscle can exert
factor for cardiovascular diseases, The sit-and-reach is commonly used to determine against an opposing force.
diabetes, cancer, and arthritis. flexibility. Fitness testing usually
consists of a one-time
maximum lift using weights
(bench press, leg press, etc.).
Reflect on your daily activities and write them on the table below. Focus your attention on
activities that will help improve your HRF and maximize your body potential. After a few
minutes, discuss this with the people you are with at home and let them give their insights.
2.
3.
4.
Scoring System:
Think about this: for the whole day, you have been sitting in the
classroom, listening, and writing notes which does not require you to move
too much. So, find time doing household chores as part of your daily routine.
Examples of pictures:
A smiling child running (feeling free and happy)
A group of people engaged in a game or sport (having fun)
A figure skater, dancer, or gymnast performing (graceful, powerful)
Scoring System:
“Summative Assessment”
#1-WEEKCHALLENGE
Perform moderate to vigorous physical activities (MVPAs) for at least 20-60
minutes per day. This activity will hone your self-discipline and accountability.
TOTAL % Grade
STUDENT’S FEEDBACK:
Instructions: Examine the material carefully and for each evaluation criterion consider the extent to
which the resource meets the criteria. Check the appropriate number with:
3- Satisfactory (S)
2- Poor (P)
Other Comments
(Please write your comments and recommendation on the material not captured in Factors 1-3. Use
additional sheet if necessary)
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INSTRUCTOR’S FEEDBACK:
This includes the evaluation of the instructor regarding the accomplishments, challenges, opportunities,
and developments of the students.
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