Republic of the Philippines

Department of Education
REGION I
SCHOOLS DIVISION OF PANGASINAN II
SAN JACINTO NATIONAL HIGH SCHOOL
GUIBEL/CAPAOAY, SAN JACINTO, PANGASINAN

HEALTH OPTIMIZING
PHYSICAL EDUCATION 1
GRADE 11
Self-Learning Module

Module 1
Physical Activity and Exercise

______________________________________
(Name of Learner)

_____________________________________
(Grade Level & Section)

CHRISTIAN JAY C. CAOILE

______________________________________ ______________________________________
Subject Teacher Adviser

____________________________________
(Week Covered and Date)
I. INTRODUCTION
This module covers the (a) Physical activity and exercise, (b) Importance of an active Lifestyle,
and (c) Barriers to an active Lifestyle. With different sub-topic: Recommended level or amount of
physical activity to maintain good health, (2) benefits of becoming active and being physically fit, (3)
types of exercises and its importance.

II. LESSONS AND COVERAGE

In this module, you will examine the above questions when you take the following lessons:
Lesson 1 – PHYSICAL ACTIVITY AND EXERCISE

Objectives/Competencies (MELC):
Self-assesses health-related fitness (HRF).Status, barriers to physical activity assessment
participation and one’s diet.

In these lessons, you will learn to:

 Understand the benefits of aerobic, muscle strengthening, and
bone strengthening activities
Lesson 1
 Explain how aerobic, muscle strengthening, and bone
strengthening activities work

III. PRESENTATION AND DISCUSSION

LESSON 1 PHYSICAL ACTIVITY AND EXERCISE

by Unknown Author is
licensed under
What to KNOW
“Hi, I am Sir CJ. I will be your facilitator and guide in this module. Before you
begin noting this module, I need you to put aside different assignments that
will upset you while getting a charge out of the exercises. Read simple
instructions below to successfully enjoy the objectives of this kit. Have fun!
Let us start your journey in learning more on the Physical Education.”

Activity 1: Choose Me!

Description: This activity will help you to have a basic understanding about Physical Activity and
Exercise.
MULTIPLE CHOICE: Write the letter of the correct answer in the Activity Notebook.
1. Any bodily movement produced by skeletal muscles that requires energy expenditure – including
activities undertaken while working, playing, carrying out household chores, travelling, and
engaging in recreational activity.
A. Physical activity B. Exercises C. Aerobics D. All of the above
2. Refers to a planned, structured, repetitive, and aims to improve or maintain one or more
components of physical fitness.
A. Physical activity B. Exercises C. Aerobics D. All of the above
3. Are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate.
These activities cause us to sweat profusely and breathe harder.
A. Muscle Strengthening B. Bone Strengthening C. Aerobics D. All of the above
4. Are exercises in which groups of muscles work or hold against a force or some weight. It helps
build good muscle strength when muscles do more work, it becomes stronger.
A. Muscle Strengthening B. Bone Strengthening
2
 C. Aerobics D. All of the above
5. 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.
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
6. One of the leading risk factors for global mortality and is on the rise in many countries, adding to
the burden of NCDs (non- communicable diseases) and affecting general health worldwide.
A. Insufficient physical activity B. smoking
C. Drinking alcohol D. drug use
7. Which of the following is an example of Regular physical activity of moderate intensity.
A. walking B. running C. cycling D. all of the above
8. Which of the following is the best form of active transportation that are very good in our physical
health, accessible and safe for all esp. now pandemic season.
A. riding motorcycle B. cycling
C. riding in car D. walking
9. Modified push-ups is an example of _?
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
10. Shoulder press is an example of __?
A. Muscle Strengthening B. Bone Strengthening C. Aerobics D. All of the above.
Turn to page 6 for the answer key. If you scored 5-10 YOU CAN PROCEED TO THE
NEXT DISCUSSION AND ACTIVITY. If your score is below 5, you have to read
further about the given topic and redo the task.

What to PROCESS
In this part of the module, your goal is to learn and understand what the lesson is all
about.
PHYSICAL ACTIVITY includes any substantial development brought about by solid
withdrawals that bring about the consumptions of vitality. It is normally ordered by its
motivation, for example, word related, transport-related, family, and recreational.
EXERCISE is an arranged program of physical exercises typically intended to improve
physical wellness to increment physical wellness level. While Physical Activity is not quite
the same as exercise, research shows that both physical movement and exercise can
improve one's prosperity.

What are the benefits of becoming active and being physically fit?
Physical fitness is a condition that permits the body to adequately adapt to the requests of
day by day exercises and still has the vitality to appreciate other dynamic relaxation exercises.
Physical Fitness is a wide term and has numerous segments. It is wrong to state that an artist is
more fit than a fireman.
Corresponding to wellbeing and wellbeing, specialists have distinguished a few parts that
an individual ought to keep up at a satisfactory level to stay sound and lessen the danger of
unexpected passing, ailment, and injury.
The health-related components of fitness include aerobic capacity, muscular strength, muscular
endurance, flexibility, and body composition. These components are important in preventing
injuries and noncommunicable diseases such as heart disease and cancer.
1. AEROBIC CAPACITY. It is the ability of the heart, lungs, and blood vessels to supply
oxygen and nutrients to the working muscles efficiently in order to sustain prolonged
rhythmical exercises.
2. MUSCULAR STRENGTH. It is the ability of the muscle to generate the greatest force. One
repetition maximum is the heaviest load that can be lifted in one repetition.
3. MUSCULAR ENDURANCE. It is the ability of the muscle to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time in which a
muscle is able to hold contraction. Muscular endurance is needed to deter injuries that
commonly occur when the individual is tired.
4. FLEXIBILTY. It is the ability to move a joint without pain over its entire range of motion. It is
affected by the structure of the joint and the muscles surrounding the joint. This factor
deteriorates over time and leads to chronic pain as an individual becomes older.
5. BODY COMPOSITION. It refers to the total 3 make-up of the body using the concept of two
component model: the lean body mass and the body fat. It is often reported as the ratio of
fat mass with the overall body mass.
 What types of exercises can be performed to derive these health
benefits?
Exercises are repetitive movements that aim to improve one or more
components of fitness. Exercises are generally classified as aerobic
exercise, resistance exercise, or stretching exercise.

Aerobic exercises involve large muscle group (e.g., thigh) that perform
rhythmic and continuous movement for a prolonged period of time in order
AEROBIC to improve aerobic capacity. Examples include swimming, biking, running,
and dancing.

Resistance exercises require the muscle to contract against an

RESISTANCE external load (e.g., barbell) in order to improve muscular strength,
muscular endurance, and bone strength.

STRETCHING Stretching exercises increase the elasticity of muscles and

tendons surrounding the joint in order to improve flexibility.
Activity No. 2 Let’s Think and Act!
Direction: Answer the following questions and write it in your Activity notebook.
Have fun and enjoy!
1. Differentiate aerobic, muscle strengthening and bone strengthening
activities?
2. How do these activities contribute to your overall health? Cite at least 5
benefits.

Turn to page 6 for the answer key. If you scored 15-20, YOU CAN
PROCEED TO THE NEXT DISCUSSION AND ACTIVITY. If your score
is below 15, you have to read further about the given topic and redo
the task.
What to UNDERSTAND.
Let us deepen your understanding by going through the process of communication. In this part of
the module, you will be performing task that will allow you to exercise and discover further knowledge
regarding the lesson.
Benefits of physical activity and risk of insufficient physical activity
Regular physical activity of moderate intensity – such as walking, cycling, or
doing sports – has significant benefits for health. At all ages, the benefits of being
physically active outweigh potential harm, for example through accidents. Some
physical activity is better than doing none. By becoming more active throughout the
day in relatively simple ways, people can quite easily achieve the recommended
activity levels.

Regular and adequate levels of physical activity:

1. Improve muscular and cardiorespiratory fitness;
2. Improve bone and functional health;
3. Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of
cancer (including breast cancer and colon cancer), and depression;
4. Reduce the risk of falls as well as hip or vertebral fractures; and are fundamental to energy
balance and weight control.
Levels of insufficient physical activity
Globally, around 23% of adults aged 18 and over were not active enough in 2010 (men 20% and
women 27%). In high-income countries, 26% of men and 35% of women were insufficiently physically
4
active, as compared to 12% of men and 24% of women in low-income countries. Low or decreasing
physical activity levels often correspond with a high or rising gross national product. The drop in
physical activity is partly due to inaction during leisure time and sedentary behavior on the job and at
home. Likewise, an increase in the use of "passive" modes of transportation also contributes to
insufficient physical activity.

How to increase physical activity?

Countries and communities must take action to provide individuals with more opportunities to be
active, in order to increase physical activity
Policies to increase physical activity aim to ensure that:
1. In cooperation with relevant sectors physical activity is promoted through activities of daily living;
2. Walking, cycling and other forms of active transportation are accessible and safe for all;
3. Labor and workplace policies encourage physical activity;
4. Schools have safe spaces and facilities for students to spend their free time actively;
5. Quality physical education supports children to develop behavior patterns that will keep them
physically active throughout their lives; and
6. Sports and recreation facilities provide opportunities for everyone to do sports.

Insufficient physical activity is one of the leading risk factors for global mortality and is on the rise
in many countries adding to the burden of NCDs and affecting general health worldwide. People who
are insufficiently active have a 20% to 30% increased risk of death compared to people who are
sufficiently active.

Activity No. 3 EXERCISE ROUTINE

1. Do the warm-up first, the work-out proper, then the cool-down. Then
perform the following Exercises.

WARM-UP
Activity Time
light jog 30 sec
back pedal 30 sec
WORK-OUT PROPER
Guide Question: After the kick down 30 sec
modified push-ups 30 sec
exercise routine,
modified plank 30 sec
Categorized aerobic, muscle
Froggers 30 sec
strengthening, and bone
side lunge 20 sec
strengthening activities from
recover/rest 15 sec
the sets of exercises you 2 feet forward/backwards hops 30 sec
performed. (Answer it in your in place
notebook.) Plank 20 sec
Squats 30 sec
Turn to page 6 for the answer abdominal curls 30 sec
key. If you scored 23-30 YOU recover/rest 15 sec
CAN PROCEED TO THE NEXT opposite arm/leg extension 30 sec
DISCUSSION AND ACTIVITY. If
2 feet lateral hops in place 30 sec
your score is below 23, you have
to read further about the given alternating step back lunges 30 sec
topic and redo the task. recover/rest 15 sec
jumping jacks 15 sec
abdominal curls 30 sec
modified push-ups 30 sec
Recover 15 sec
modified plank 30 sec
Burpees 30 sec
squat hold 15 sec
shoulder press 30 sec
COOL DOWN
cobra stretching 15 sec
pretzel stretch 15 sec
lower back5 stretch 15 sec
standing hamstring stretch 15 sec
 What to TRANSFER
Activity No. 4 Move your body!
Instruction: (You can do it with other family members for more fun)
CREATE A 5 to 10 MINS. VIDEO OF AEROBIC DANCE STEPS SHOWING
Aerobic, Muscle Strengthening, and Bone Strengthening Activities.

 Wear clothes that are comfortable and easy to move around in and a pair of rubber shoes, which
offer good support for your spine and hips and provide a stable, secure movements.
 Look for a space inside your house where you can execute/perform the Fitness Step Workout.
 The video must be 5 to 10 minutes long and students can use the camera on their computer, flip
camera or mobile phone.
 Submit video via messenger or email on or before the next P.E. session.
 Happy workout, be physically fit and healthy in this pandemic period.

It vary on the performance video that you need to submit on given

schedule by your teacher.

IV. SUMMARY/SYNTHESIS/GENERALIZATION
 Aerobic Activities
During aerobic activity, oxygen is delivered to the muscles in our body allowing us to sustain the
physical activity for few minutes.
 Muscle Strengthening Activities
Muscle contraction occurs during a muscle strengthening activity. The repetitive contractions
during exercise cause damage to muscle fibers. However, these muscle fibers are ready to be
repaired once they get damaged. The repair of muscle fibers happens after exercise while muscles
are at rest. There will be new muscle fibers produced to replace and repair those fibers that were
damaged. The muscles in the body then start to grow larger and stronger.
 Bone Strengthening Activities
Bone growth is stimulated by physical stress. 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.

V. EVALUATION/ASSESSMENT

MULTIPLE CHOICE: WRITE THE LETTER OF THE CORRECT ANSWER ON YOUR LONG PAD
PAPER TO BE SUBMITTED ON THE NEXT DISTRIBUTION OF MODULES.
MULTIPLE CHOICE: Write the letter of the correct answer in the Activity Notebook.
1. Any bodily movement produced by skeletal muscles that requires energy expenditure – including
activities undertaken while working, playing, carrying out household chores, travelling, and
engaging in recreational activity.
A. Physical activity B. Exercises C. Aerobics D. All of the above
2. Refers to a planned, structured, repetitive, and aims to improve or maintain one or more
components of physical fitness.
A. Physical activity B. Exercises C. Aerobics D. All of the above
3. Are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate.
These activities cause us to sweat profusely and breathe harder.
A. Muscle Strengthening B. Bone Strengthening C. Aerobics D. All of the above
4. Are exercises in which groups of muscles work or hold against a force or some weight. It helps
build good muscle strength when muscles do more work, it becomes stronger.
A. Muscle Strengthening B. Bone Strengthening C. Aerobics D. All of the above
6
 5. 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.
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
6. One of the leading risk factors for global mortality and is on the rise in many countries, adding to
the burden of NCDs (non- communicable diseases) and affecting general health worldwide.
A. Insufficient physical activity B. smoking
C. Drinking alcohol D. drug use
7. Which of the following is an example of Regular physical activity of moderate intensity.
A. walking B. running C. cycling D. all of the above
8. Which of the following is the best form of active transportation that are very good in our physical
health, accessible and safe for all esp. now pandemic season.
A. riding motorcycle B. cycling
C. riding in car D. walking
9. Modified push-ups is an example of _?
A. Muscle Strengthening B. Bone Strengthening
C. Aerobics D. All of the above
10. Shoulder press is an example of __?
A. Muscle Strengthening B. Bone Strengthening C. Aerobics D. All of the above.

Take Note! All activities answers are intended to write in your ACTIVITY
NOTEBOOK!

VI. ANSWER KEY

ACTIVIT
Y1
ACTIVITY 2 Let’s Think and Act!
Choose
Me!
1. D 1. Differentiate aerobic, muscle strengthening and bone strengthening activities?
2. C Answer: Muscle contraction occurs during a muscle strengthening activity. The
3. A repetitive contractions during exercise cause damage to muscle fibers. However, these
4. B muscle fibers are ready to be repaired once they get damaged. The repair of muscle
5. A fibers happens after exercise while muscles are at rest. There will be new muscle
6. A fibers produced to replace and repair those fibers that were damaged. The muscles in
7. B the body then start to grow larger and stronger while Bone Strengthening is growth that
8. A is stimulated by physical stress. As skeletal muscles contract, they pull their
9. B attachment on bones causing physical stress. This consequently stimulates bone
10. B tissue, making it stronger and thicker. Such bone strengthening activities can increase
bone density throughout our skeletal system. (10 points)

2. How do these activities contribute to your overall health? Cite at least 5 benefits.
10 points – 2 points per correct citing
ACTIVITY 4 Move your body!
Proper execution of exercise (steps) -20
Appropriate steps -30
50 POINTS

ACTIVITY 3 DO IT! (EXERCISE ROUTINE)

light jog AEROBIC
back pedal MUSCLE STREGNTHENING
kick down BONE STRENGTHENING
modified push-ups MUSCLE STRENGTHENING
modified plank MUSCLE STRENGTHENING
Froggers MUSCLE AND BONE STRENGTHENING
side lunge MUSCLE AND BONE STRENGTHENING
recover/rest AEROBIC
7
 2 feet forward/backwards hops in place MUSCLE AND BONE STRENGTHENING
Plank MUSCLE AND BONE STRENGTHENING
Squats MUSCLE STRENGTHENING
abdominal curls MUSCLE STRENGTHENING
recover/rest AEROBIC
opposite arm/leg extension MUSCLE STRENGTHENING
2 feet lateral hops in place BONE STRENGTHENING
alternating step back lunges MUSCLE AND BONE STRENGTHENING
recover/rest AEROBIC
jumping jacks AEROBIC AND BONE STRENGTHENING
abdominal curls MUSCLE STRENTHENING
modified push-ups MUSCLE AND BONE STRENGTHENING
Recover AEROBIC
modified plank MUSCLE STRENGTHENING
Burpees MUSCLE STRENGTHENING
squat hold MUSCLE STRENGTHENING
shoulder press BONE STRENGTHENING
cobra stretching BONE STRENGTHENING
pretzel stretch BONE STRENGTHENING
lower back stretch BONE STRENGTHENING
standing hamstring stretch BONE STRENGTHENING

References and Website Links Used in This Module

Books
Physical education and health Vol. 1 (Lualhati Fernando-Callo & Peter Fermin Dajime)

Weblinks Links as References and for Learner’s Activities

Bone Hypertrophy. (2016). Retrieved from
http://oxfordindex.oup.com/view/10.1093/oi/authority.20110803095517493

Factors Affecting Bone Development, Growth and Repair. Retrieved from http://www.our-
smaangels.com/crystal/web%20pages/a%20&%20p/bonefacts.htm

Quinn, Elizabeth. (2016. May 25).

4 Basic Strength Training Principles to Build Muscles. Retrieved from
https://www.verywell.com/basic-strength-trainingprinciples-3120727\

Strengthening Muscles and Bones. Retrieved from

https://www.presidentschallenge.org/motivated/strengthening.shtml

Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from
What is Aerobic Exercise? - Definition, Benefits and Examples. (2016). Retrieved from
http://study.com/academy/lesson/what-is-aerobic-exercise-definitionbenefits-examples.html

“What is Physical Activity?” as retrieved from

https://www.nhlbi.nih.gov/health/healthtopics/topics/phys

Prepared by:

CHRISTIAN JAY C. CAOILE

SHS Teacher II