Hope - 1 Grade 11: 60 Minutes Aerobic

HOPE -1
GRADE 11
60 Minutes Aerobic
Quarter 1 Week 5 Module 5
Most Essential Learning Competencies:

1. Self-assesses health-related fitness (HRF).Status, barriers to
physical activity assessment participation and one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-related
fitness (HRF).
3. Engages in moderate to
vigorous physical activities
(MVPAs) for at least 60 minutes
most days of the week in a variety
of settings in- and out-of school.
4. Observes personal safety protocol
to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every

page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the
answer key card.
5. Analyze conceptually the post-test and apply what you have
learned.
6. Enjoy studying!
PARTS OF THE MODULE
• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.
1
PRE-TEST
Regular exercise is one of the pillars of healthy living. It improves
cardiovascular health, lowers blood pressure, helps control body weight, and
protects against a variety of diseases. But does it help to boost your immune
system naturally and keep it healthy? Just like a healthy diet, exercise can
contribute to general good health and therefore to a healthy immune system.
It may contribute even more directly by promoting good circulation, which
allows the cells and substances of the immune system to move through the
body freely and do their job efficiently.
Make a list and give a short description of exercises you can do during
Lockdown
Type of Activity Short Description
Great, you finished answering the questions.
You may request your facilitator to check your work.
Congratulations and keep on learning!
HOPE-1
LESSON 1: 60 Minutes
Aerobic – Engaging
2
EXPECTATIONS
This module will help you to:
• Engaged in moderate to vigorous physical

activities (MVPAs) for at least 60 minutes
most days of the week in a variety of settings
in- and out-of- school
LOOKING BACK TO YOUR LESSON
Many evidences demonstrated that physical exercise (PE) affects brain

plasticity, influencing cognition and wellbeing (Weinberg and Gould, 2015).
In fact, experimental and clinical studies have reported that PE induces
structural and functional changes in the brain, determining enormous
biological, and psychological benefits. In combining exercise with a healthy
diet is a more effective way to lose weight than depending on calorie
restriction alone. Exercise can prevent or even reverse the effects of certain
diseases. Exercise lowers blood pressure and cholesterol, which may prevent
a heart attack.
In addition, if you exercise, you lower your risk of developing certain
types of cancers such as colon and breast cancer. Exercise is also known to
help contribute to a sense of confidence and well-being, thus possibly
lowering rates of anxiety and depression.
Exercise is helpful for weight loss and maintaining weight loss.
Exercise can increase metabolism, or how many calories you burn in a day.
It can also help you maintain and increase lean body mass, which also helps
increase number of calories you burn each day.
Guide Questions:
1. What are the benefits of exercise? 2. As a student, what

exercises will you do during this pandemic?
BRIEF INTRODUCTION
Physical Activity for a Healthy Weight

Regular physical activity is important for good health, and it’s especially
important if you’re trying to lose weight or to maintain a healthy weight.
• When losing weight, more physical activity increases the number of

calories your body uses for energy or “burns off.” The burning of
calories through physical activity, combined with reducing the number
3
of calories you eat, creates a “calorie deficit” that results in weight
loss.
• Most weight loss occurs because of decreased caloric intake. However,
evidence shows the only way to maintain weight loss is to be engaged
in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular
disease and diabetes beyond that produced by weight reduction alone.
Physical activity also helps to
• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several
forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.
ACTIVITIES
Before starting the activity, remind the students for etiquette and
safety reminders.
Warming Up the body.
1. Based from the previous lesson, do the following activity below

WARM-UP
100 Jumping jacks or 10 minutes jumping
jacks
Stretching from top to bottom
WORK OUT ROUTINE
20 minutes of Jogging in place/ jogging
around an open space
10 repetitions 3 sets of Push up, Squats, sit
ups, leg raises
30 seconds, 3 sets of Isometric exercises:
center planks, side planks, bridges.
Additional exercise you have done
2. Move It! - Exercise for Fitness

Create an exercise routine good for sixty minutes which is suited in
your needs, use the available facilities in your place and find a good time to
make this task. Make sure that you keep on track of your activity by using
video recording, daily Exercise logs.
4
REMEMBER
Physical Activity
Targets:
Psychological
Physiological
Sociological
Emotional
Spiritual
Or the Whole Being
CHECKING YOUR UNDERSTANDING

Identify or describe the type of exercise and rate how intense the
exercise is. Use the table below;
Maximum Heart Rate: (220-age) ________________
Type of exercise Duration of Intensity Perceive

exercise heart rate
before and
after
(example: Jump ropes) 30 minutes moderate 65 – 130
5
REFLECTIVE LEARNING SHEET
Name: __________________________________ Grade & Section: ________________
Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!
1. How do you find physical activity?
2. Explain the importance of being physically fit, now that we are

facing the pandemic?
.
6
POST TEST
Directions: Close your eyes and think of all the activities that you do
for the whole day. List it all in the table below and tell whether it is healthy
or not by putting the corresponding smile on the provided table beside the
activities. An example is provided.
DAILY ACTIVITY HEALTHY 😊😊 UNHEALTY

☹
😊😊
EXAMPLE: WASHING LAUNDRY
END OF 5th WEEK *************
References
Jubilee Haase (2016). Exercise benefits for 15, 30 and 60 minutes workout.
Retrieved from
https://prescription-fitness.com/exercise-benefits-for-15-30-and-60minute-
workouts/
Harvard Health Publishing, (2014). Retrieved from

https://www.health.harvard.edu/staying-healthy/how-to-boost-
yourimmune-system
Laura Mandolesi et,.al (2018):Effects of Physical Exercise on Cognitive

Functioning and Wellbeing: Biological and Psychological Benefits. Retrieved
from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/
Center for Disease and Control. Retrieved from

https://www.cdc.gov/healthyweight/physical_activity/index.html
7
8

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HOPE -1

Most Essential Learning Competencies:

HOW TO USE THIS MODULE

1. Follow carefully all the contents and instructions indicated in every

PARTS OF THE MODULE

Type of Activity Short Description

Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning!

• Engaged in moderate to vigorous physical

LOOKING BACK TO YOUR LESSON

Many evidences demonstrated that physical exercise (PE) affects brain

1. What are the benefits of exercise? 2. As a student, what

Physical Activity for a Healthy Weight

• When losing weight, more physical activity increases the number of

Physical activity also helps to

1. Based from the previous lesson, do the following activity below

2. Move It! - Exercise for Fitness

Or the Whole Being

CHECKING YOUR UNDERSTANDING

Maximum Heart Rate: (220-age) ________________

Type of exercise Duration of Intensity Perceive

1. How do you find physical activity?

2. Explain the importance of being physically fit, now that we are

DAILY ACTIVITY HEALTHY 😊😊 UNHEALTY

END OF 5th WEEK *************

Harvard Health Publishing, (2014). Retrieved from

Laura Mandolesi et,.al (2018):Effects of Physical Exercise on Cognitive

Center for Disease and Control. Retrieved from

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