Colegio De Sta. Lourdes of Leyte Foundation Inc.

Barangay 1 Quezon Tabon tabon, Leyte

PHYSICAL EDUCATION 01: Self-testing Activites

Module No. 3: Aerobic Exercise, Types of Aerobics

LEARNING OBJECTIVES

By the end of this module, you are able to:

 perform aerobics
 internalize the importance of aerobics
ACTIVITYLOG

Input Starter
Covid-19 Reminders
Focused Discussion
Assessment
Self-Evaluation
Enrichment
Point of Clarification
INPUT

Starter
Your safety is top priority during this COVID-19. Observe the following safety pre-cautions
below.

Safety Pre-Cautions
Sanitize hands on the way in and on the way out
Don’t touch your face
Wear a face mask at minimum when in the home doing any work
Limit interactions with the home
Don’t touch anythinGg that you don’t need to
Maintain separation distance from others
Carry disinfectants such as sanitizers, alcohols and etc.
Focused Discussions

Topic 1: Aerobic Exercise

Aerobic Exercise – refers to exercise which is of moderate intensity, undertaken for a long
duration. Aerobic means “with oxygen” and refers to the use of oxygen in a muscle’s energy –
generating process. Many types of exercise are aerobic, and by definition are performed at
moderate levels of intensity for extended periods of time.

• Aerobic exercise is sometimes known as "cardio" -- exercise that requires

pumping of oxygenated blood by the heart to deliver oxygen to working
muscles.

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 • Aerobic exercise stimulates the heart rate and breathing rate to increase in a
way that can be sustained for the exercise session. In contrast, anaerobic
("without oxygen") exercise is activity that causes you to be quickly out of
breath, like sprinting or lifting a heavy weight.
• Examples of aerobic exercises include cardio machines, spinning, running,
swimming, walking, hiking, and aerobics classes, dancing, cross country
skiing, and kickboxing. There are many other types.
• Aerobic exercises can become anaerobic exercises if performed at a level of
intensity that is too high.
• Aerobic exercise not only improves fitness; it also has known benefits for both
physical and emotional health.
• Aerobic exercise can help prevent or reduce the chance of developing some
cancers, diabetes, depression, cardiovascular disease, and osteoporosis.
• An aerobic exercise plan should be simple, practical, and realistic. Specific
equipment (such as cardio machines) may be used but is not necessary for
successful aerobic exercise.

Topic 2: Types of Aerobics

Aerobic exercises you can do at home:

1. Skipping - Stand with your feet shoulder-width apart and hold the jump rope’s handles
firmly. Swing the rope atop your head and jump quickly as the rope nears the front of your
feet. It might need a little practice to get going at a faster rate, which comes with regular
practice.
2. Jumping jacks - Stand straight with your feet together and hands alongside your thighs.
Now, jump with your feet spread sideways and arms above your head simultaneously. Jump
back to the normal position. 30 minutes of jumping jacks can help you shed 200 calories.
However, doing it continuously could be a challenge and monotonous. Thus, break them into
three sessions of 10 minutes each and get a 5-minutes rest in between.
3. Stair training - This aerobic exercise primarily targets your calves, hamstrings, glutes,
and quads. Apart from toning your lower body, it boosts the stamina of your cardiovascular
system. Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase
the time to 30 minutes and your speed to a faster rate.
4. Butt Kicks - This exercise works on your hamstrings and glutes. Stand with your feet
shoulder-width apart and bend your arms towards the sides. Bend your right knee like you
are jogging and touch your butt with the right ankle. Repeat with the other leg. Keep the pace
slow until you have perfected it. Complete 2 or 3, 30 second to 1-minute sets.
5. Mountain Climber - The primary muscles this exercise works upon are the abs, glutes,
hips, and legs. Get into a high plank position with your core tight. Now, bring your right knee
up towards the center of your stomach and quickly switch to the left leg. Begin with a slower
pace and increase it gradually. Do 1–2 sets of 8–10 repetitions. It is necessary to align your
body properly during this exercise.
6. Bear Crawls - This exercise strengthens your whole body and increases muscle power.
It boosts your metabolism and improves cardiovascular health. Get down on your legs and
hands, with knees slightly bent, but with your back flat. Walk in this position with your right
foot and left hand forward, followed by the left foot and right hand forward. This completes
one repetition. Practice 2–3 sets of 15–20 repetitions each.

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 7. Burpees - Burpees are intense full-body exercises which increase your blood
circulation, heart rate, strength, and flexibility. Stand with your feet shoulder-width apart and
get into a squat position. Bend forward to place your palms in front of your feet and stretch
your feet behind to get into a plank position. Immediately, return to the squat position and
jump. Practice 3–5 sets of 8–15 repetitions each.
8. Squat Jacks - This exercise works great on your lower body and improves posture and
stability. Stand with your feet together and hands alongside your thighs. Jump up and spread
your feet while you settle into a squat position. Push through the heels and jump back up and
return to the starting position. Do 1–2 sets of 8–15 repetitions each.
9. Inch worm - This exercise gives a complete warm-up to your body. It strengthens your
arms, chest, upper and lower back, and abs. Stand with your feet shoulder-width apart. Bend
at your waist and let your hands touch the floor. Walk your hands forward to attain a plank
position. Once you are in the plank position, walk your feet towards your hand and stand.
Practice 2–3 sets of 10–15 repetitions each.
10. High Knees - Stand straight with your feet shoulder-width apart. Lift your knees up to
the waist level and drop your feet slowly down. Repeat with the other leg. This completes one
cycle. Practicing high knees burns more calories and increases the metabolism. Practicing
sets of 30 seconds each as long as you can comfortably manage helps.
11. Box Jumps - You would need a bench or a sturdy box to do this exercise. Choose a box
with the height equivalent to your mid-calf, if you are doing it for the first time. Stand with your
feet shoulder-width apart, facing the box. Now, bend your knees, swing your arms, and land
on the box lightly. To return, just step back one foot at a time.
12. Jumping Lunges - You would need a bench or a sturdy box to do this exercise. Choose
a box with the height equivalent to your mid-calf, if you are doing it for the first time. Stand
with your feet shoulder-width apart, facing the box. Now, bend your knees, swing your arms,
and land on the box lightly. To return, just step back one foot at a time.

ASSESSMENT

Learning Activity 1:
Make your own Aerobic Exercise. Take 1 minute or 1 and a half minute video exercise. Send it
to your subject teacher through messenger or email.

RUBRIC
Indicators Points Score
Accuracy 10
Content 6
Flexibility 4
Total 20

Learning Activity 2:
After doing all the other aerobic activities, site some importance of aerobics in your life as a
student. What is the help of it this Pandemic disease which is known as Corona Virus Disease
or COVID 19? Write your answer provided at the space below.
____________________________________________________________________________
____________________________________________________________________________

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____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
________ Indicators Points Score ________
________ Accuracy 10 ________
________ Content 6 ________
________ Creativity 4 ________
________ Total 20 ____
RUBRIC

SELF-EVALUATION

Rate yourself from 1 to 5 (1 being the lowest while 5 being the highest) on the level of
understanding that you are able to attain for this module:
1 2 3 4 5

ENRICHMENT
▪ For further learning kindly visit the link given below. http://bodyfitnesshealth.com

POINTOFCLARIFICATION

Please write any questions or points of clarification about the content of this module:
________________________________________________________________________
________________________________________________________________________

REFERENCES

LEARNING RESOURCES:
▪ Domingo, J. R. (2008). Physical Education 1 Introduction to Gymnastics. Manila: Mutya
Publication House. Inc.
▪ Indon, V. J.(2005). Rhythm and Dance Modules.Manila: Far Eastern University Publications.

▪ Diana, R. A.(2004). Rhythmic Activities and Dance. Pampanga: CFLF Publication.

▪ Oya, E. D.(2001). Physical fitness for college Freshmen. Manila: Rex Bookstore.
▪ Flordeliza, R. F etal. (2015). Physical Fitness in the Challenging Word. Quezon City: Fatima
Educational Publications

ELECTRONIC REFERENCES:
▪ Wikipedia, the free Encyclopedia
▪ http://bodyfitnesshealth.com
▪ http://www.cyberparent.com/fitness/five.htm
▪ http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html

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▪ http://www.gymbroke.com/Basic_gymnastics_terms.html
▪ http://cheerleading.about.com/html

DEADLINE OF SUBMISSION: September 20, 2021

EDNALYN B. BRECIO
P.E. 01 Instructor

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