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I - Introductory Concept: Mobo National High School

This document provides a learning worksheet on physical education and health for grade 11 students. It discusses aerobic, muscle, and bone strengthening activities. It explains how aerobic exercise improves the cardiovascular system and fitness. Examples of moderate to vigorous aerobic activities that can be done at low cost and without equipment are given. The worksheet also shows how to calculate target heart rate zones and design a 3-day aerobic workout plan. Students are assigned activities to determine their target heart rate zone and apply exercises to specific muscle groups. An assessment with multiple choice questions concludes the document.

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113 views3 pages

I - Introductory Concept: Mobo National High School

This document provides a learning worksheet on physical education and health for grade 11 students. It discusses aerobic, muscle, and bone strengthening activities. It explains how aerobic exercise improves the cardiovascular system and fitness. Examples of moderate to vigorous aerobic activities that can be done at low cost and without equipment are given. The worksheet also shows how to calculate target heart rate zones and design a 3-day aerobic workout plan. Students are assigned activities to determine their target heart rate zone and apply exercises to specific muscle groups. An assessment with multiple choice questions concludes the document.

Uploaded by

Jboy Mnl
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1Republic of the Philippines

Department of Education
Region V
Division of Masbate
MOBO NATIONAL HIGH SCHOOL
Poblacion District 2, Mobo, Masbate
Email Add: [email protected]
Telephone Number: (056) 333-0526

LEARNING WORKSHEET NO. 1


PHYSICAL EDUCATION AND HEALTH 11

Title: Aerobic, Muscle and Bone Strength Activities

Name of Learner: _____________________________


Grade Level : 11-_____________________
I – Introductory Concept

These lessons on exercise for fitness empowers the students to engage in


exercise through purposive, careful planning, and skillful execution of aerobic and
muscle- and bone strengthening activities and constantly appraise progress as to how
much impact does these exercises affect lifestyle and health.

I. Learning Skills from the MELCs (OBJECTIVES)


At the end of this learning activity sheet, you should be able to:
1. Read and understand the concepts as presented in every lesson.
2. Perform activities/exercises related to the lesson to understand the concepts.

II. Discussions
Aerobic exercise makes your heart, lungs, and blood vessels more efficient and capable of moving more
oxygen-carrying blood in every single pump throughout the body thereby improving not only the cardiovascular
system but also muscle and bone fitness.
Aerobic exercises are accessible, it is efficient in terms of cost and space, offers convenience, and does not
require expensive equipment. With a little creativity and a right formula, you can put together a fitness routine that
includes a wide range of fun and effective aerobic exercises to build muscle, burn calories, and feel better.
Walking, jogging, dancing, stair climbing, riding your bicycle, playing sports, swimming, rope jumping or
even doing household chores are some of the few moderate to vigorous aerobic activities that you can enjoy…
Hello learner, Before you proceed do you know how to take your resting heart rate? If not, check your pulse
at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located
on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds.
Multiply this number by four to calculate your beats per minute

How to determine your target heart rate zone?


Calculating the Target Heart Rate Zone using the Heart Rate Reserve:
For example, say your age is 16 and you want to figure out your target heart rate zone for vigorous aerobic exercise
using the HRR method. Follow these simple steps:
A. Subtract 16 from 220 to get 204 — this is your maximum heart rate.
B. Check your resting heart rate first thing in the morning. Say it's 70 beats per minute.
C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134.
D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to get 163.8 beats per
minute as your lower limit.
E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate of 70 to get 177.2.
Your target heart rate zone for vigorous exercise is:
Lower Limit: 163.8 beats per minute
Upper Limit: 177.2 beats per minute.
Ideally, target heart rate zone lower limit should not be lower than 60% of your HRR.

III. Activities/ Exercises

Activity 1
Using the HRR method, determine your aerobic exercise target heart rate zone. Work within the
range of 60%-95%. Ex 60% and 70%
Design your 3-days aerobic workout plan taking other
factors such as frequency, time, and type into consideration. Use the format below.
Day 1 is given as an example.
1. Maximum Heart Rate:
2. Resting Heart Rate:
3. Heart Rate Reserve:
4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________

Activity II
Apply two different exercises/household chores which will allow you to accurately target muscles
of the different body parts listed in the table below.

Day Target Exercises/ %HRR Repetition How does it Perceived


Muscle Activity feel? Benefits

Monday Shoulder Push Up 70% 10 reps Shoulder Fat burning


muscles feels increases
tight and heavy

IV. Reflection

What’s on your mind?

V – Assessment
1. Fitness walking, jogging, and running are physical activities that can improve _?
a. muscle endurance and flexibility c. cardiovascular fitness and body composition
b. cardiovascular fitness and flexibility d. agility and muscular strength
2. Which of the following exercises would best test the muscular strength of your legs?
a. push ups c. curl ups
b. pull ups d. leg press
3. What is a lifestyle change that can increase your level of aerobic, muscular and bone strength?
a. sleeping c. playing online games
b. being active d. limiting eating options
4. What is the advantage of exercise?
a. Improved quality of life c. Stress Relief
b. Decrease chronic disease d. All of the above
5. Running, cycling, swimming, and dancing are all examples of what type of exercise?
a. resistance exercise c. muscular strengthening
b. aerobic exercise d. flexibility exercises
Prepared by:

__________________
JEROME D. MEÑALE
Subject Teacher

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