grade 11 pe& health lesson 1: A way to get fit
- 2. 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.
- 3. 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.
- 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?
- 5. 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.
- 6. • Group 1- Aerobic Activities • Group 2- Muscle Strengthening Activities • Group 3-Bone Strengthening Activities
- 7. 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.
- 8. 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.
- 9. 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.
- 10. 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.
- 11. 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.
- 12. 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
- 13. 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.
- 14. SUMMARY AEROBIC ACTIVITIES MUSCLE STRENGTHENING ACTIVITIES BONE STRENGTHENING ACTIVITIES During aerobic activity, oxygen is delivered to the muscles in our body allowing us to sustain the physical activity for few minutes. 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. There will be new muscle fibers produced to replace and repair those fibers taht were damaged. The muscles in Bone growth is stimulated by the physical stress. As skeletal muscle 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 icrease bone density throughout our skeletal system.
- 15. 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.
- 16. RUBRIC
- 17. Needs improvement 1 pt. Approaching standards 2 pts Good 3 pts Excellent 4pts Ideas and content There is no clear or specific explaination in answer to the question. You put thought into this, but there is no real evidence of learning. More specific information is needed or you need to follow the directions more closely. What you are writing about is clear. You answered the quesion. Some support may be lacking, or your sentences may be bit awkward. Overall, a decent job. What you are writing about is cler and well expressed, including specific examples to demonstrate what you learned. Well done! Use of terms No terms from the lesson are used. Only one term from the lesson is used in the answer. Try for a few more, next time. Your answer included several terms from the lesson, demonstrating adequate understanding of the material. Your answer included all the terms from the lesson that applied to the question asked. All terms are fully defined and used in the proper context. Sentence fluency Sentences are incomplete or too long. It makes reading them difficult. Some sentences are complete and easy to understand. Others require some work. Sentences are complete and able to be understood. Sentences are complete and they connect to one another easily when they are read out loud. Conventions Few end marks or capital letters. Answers contain numerous spelling structural Mistakes using end marks or capitals as well as spelling mistakes make the Use of punctuation marks and capitals, as well as spelling, is mostly correct. No punctuation structural mistakes. NO spelling errors. Your writing shows