Grade 11 Physical Fitness.pdf
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This document discusses exercise for fitness and includes information on aerobic exercise, muscle-strengthening exercise, bone-strengthening exercise, and improving BMI. It defines physical fitness, outlines the three components of fitness including health-related, skill-related, and physiological fitness. The document provides examples of physical activities that are aerobic, muscle-strengthening, and bone-strengthening. It also includes a sample warm up, cool down and workout routine.
Grade 11 Physical Fitness.pdf
- 3. Output: Aerobic Exercise Group
- 5. Output: Bone-strengthening Exercise Group
- 6. Output: Improve BMI Individual
- 7. Lesson Objectives ❑ Explain, in writing, the difference between aerobic from muscle and bone-strengthening activities. ❑ Categorize/classify a list of activities into aerobic, muscle strengthening or bone-strengthening. ❑ Make an honest inventory of one’s monthly moderate to vigorous physical activities.
- 8. Activity ¼ Sheet of Paper
- 9. Activity ❑In your own understanding, what is physical fitness? • Physical Fitness is… • For me, physical fitness is about…
- 10. Activity ❑Describe a person who is physically fit. How do you know that a person is physically fit? What can he do? What does he eat?
- 11. Describe a person who is physically fit.
- 12. How do you know that a person is physically fit?
- 13. What does he eat?
- 14. What does he eat?
- 15. What comes to your mind when you see/hear/read “Physical Fitness?”
- 17. Physical Fitness ❑Physical Fitness is a state of good health and well-being of an individual.
- 18. Physical Fitness ❑Physical Fitness is “a set of abilities that one possesses in order to perform physical activities.”
- 19. Three components of fitness 1. Health-related physical fitness 2. Skill-related physical fitness 3. Physiological Fitness
- 20. Three components of fitness Health-related physical fitness 1. Health-related physical fitness (HRPF) consists of specific components that have a relationship with good health, or a lower risk of illness.
- 21. HRPF includes • Body composition • Cardiovascular endurance • Flexibility • Muscular endurance • Muscle strength Three components of fitness Health-related physical fitness
- 22. 2. Skill-related physical fitness (SRPF) pertains to components related with learning motor skills quickly and ability to achieve high level of performance in sports. Three components of fitness Skill-related physical fitness
- 23. SRPF includes: • Agility • Balance • Coordination • Power • Reaction time • Speed Three components of fitness Skill-related physical fitness
- 24. 3. Physiological Fitness relates to biological systems that are influenced by one’s level of habitual physical activity. Three components of fitness Physiological Fitness
- 25. Physiological Fitness includes: • Metabolic Fitness (MetF), • Morphological Fitness (MorF) and • Bone integrity (BI) Three components of fitness Physiological Fitness
- 26. “We have the power to shape and influence our physical fitness.” - The three components of physical fitness can be directly affected by our diet (what we eat) and the amount of physical activity we do
- 27. Activity After knowing the components of physical fitness, it is now time to reflect on one’s fitness. ❑In two minutes, Write all the physical activities that you perform regularly.
- 29. Physical Activities ❑Any bodily activity that enhances or maintains physical fitness, health and wellness.
- 30. Physical Activities ❑Any bodily movement produced by skeletal muscles that requires energy expenditure.
- 32. Types Physical Activities AEROBIC ❑ Moves your large muscles, such as those in your arms and legs. ❑ Aerobic activities make your heart beat faster than usual. ❑ Regular aerobic activity strengthens your heart and lungs.
- 33. Types Physical Activities MUSCLE-STRENGTHENING ❑ Improves strength, power and endurance of muscles. ❑ Examples: doing push-ups, pull-ups and sit- ups, lifting weights, climbing the stairs, digging the garden
- 34. Types Physical Activities BONE-STRENGTHENING ❑ Helps your bones grow and keeps them strong. ❑ When your feet or arms support your body’s weight, and your muscles push against your bones, these are bone-strengthening activities. ❑ Example: jumping, skipping, hopping
- 35. Exit Pass (10 minutes) On a sheet of paper, answer the following questions:
- 36. Exit Pass (10 minutes) 1. Of the three components of fitness, in what area do you need to improve the most? How do you plan to improve on them? 2. Which type of physical activity are you most comfortable with? 3. Do you consider yourself physically fit? 4. What do you want to learn during this course?
- 38. Task Fill-up the pre-exercise screening tool
- 39. Objectives Engage in moderate to vigorous physical activities
- 40. Warm Up Exercise
- 41. Warm Up Exercise! • Light jog 2 min • Back pedal 1 min
- 43. Cool Down Exercise! • Cobra stretch 30 sec • Pretzel stretch 1 min • Lower back stretch 1 min • Standing hamstring stretch 2 min
- 44. Workout Proper
- 45. Workout Proper • Kick downs 2 mins • Modified push-ups 1 min • Modified plank 1 min • Froggers 1 min • Side lunge 1 min
- 47. Workout Proper • 2 feet forward/backwards hops in place 30 secs • Plank 1 min • Squats 1 min • abdominal curls 1 min
- 49. Workout Proper • Opposite arm/leg extension 1 min • 2 feet lateral hops in place 30 sec • Modified triceps push-ups 30 sec • Alternating step back lunges 30 sec
- 50. Recover 30 sec
- 51. Workout Proper • Jumping jacks 15 sec • Abdominal curls 1 min • Modified push-ups 1 min
- 52. Recover 30 sec
- 53. • Modified plank 1 min • Burpees 1 min • Squat hold 15 sec • Shoulder press 1 min Workout Proper
- 55. Task Group Task
- 56. Task Each group will make an aerobic video that will last for 5 mins composing of at least 6 sets of exercises.