SENIOR HIGH SCHOOL
INSTRUCTIONAL MODULE
S.Y. 2024-2025 – 1st Semester
PHYSICAL EDUCATION 1
(Exercise for Fitness)
ASHARE C. BANTUAS LPT
Email address:
[email protected] LESSON1 EXERCISE FOR FITNESS
Physical Education as defined
PHYSICAL EDUCATION is an integral part of the education program designed to promote optimum
development of individual physically, socially, emotionally, and mentally through total body movement in the
performance of properly selected physical activities.
Fitness is the main goal of Physical Education. To live a “good life” means to have an ability to live a
healthy, satisfying and useful life. This means that an individual satisfies his basic needs as physical well-being
for love, affection, security and self-respect. He lives happily in them.
Fitness Exercise is the ability of our body to do task every day without easily getting tired and has
ample reserved energy to do more work.
Types of Fitness Exercise
There are three types of exercises that can help maintain or improve one’s physical fitness:
1. Aerobic Exercises
2. Anaerobic Exercises
3. Flexibility Exercises
A. AEROBIC EXCERCISES is a system of physical condition
involving exercises that are strenuously performed so as to cause
marked temporary increase in respiratory and heart rate. Aerobic
exercise refer to how your body uses oxygen to sufficiently meet
energy demands during exercise.
Aerobic exercise improves your cardiorespiratory endurance. It
strengthens your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly and efficiently
throughout your body.
Benefits of Aerobic Exercises
Regular exercises can bring about positive health benefits. In addition to strengthening of the cardiovascular
system, the following benefits can also be achieved:
Improve circulation and help the body use oxygen better.
Increase the number of red blood cells in the body.
Increase energy, stamina, and mental health.
Develop endurance, which means that one can work out longer without experiencing fatigue.
Help reduce the risk of developing heart diseases and other ailments.
Helps reduce body fat for weight loss.
Help reduce stress, tension, anxiety, and depression.
Types of Aerobic Activities
There are two types of aerobic activities: (1) the moderate-intensity aerobics, and (2) the vigorous-
intensity aerobics. Find out which aerobic activity will suit your personality and interest.
1. Moderate-Intensity Aerobics
Even simple house chores may be considered as moderate-intensity aerobics. Examples are sweeping,
moving a furniture, pushing a vacuum cleaner or a lawn mower.
2. Vigorous- Intensity Aerobics
Your heart will beat much faster, and breathing will be much harder than normal when you participate in
this type of activities. Examples of vigorous- intensity aerobics activities are (a) Active Games that involve
running and chasing, such as flag football, distance running, and jumping rope; (b) sports such as soccer,
basketball, and tennis; (c) vigorous dancing, and (d) martial arts such as arnis, teakwondo, and karate-do.
B. ANAEROBIC EXERCISE are exercises that are done quickly for
short periods of time. It usually involves pushing against a source
of resistance to increase strength. Doing this kind of exercise can
improve your muscular strength and muscular endurance.
Benefits of Anaerobic Exercises
Anaerobic exercise, when properly performed, can provide the following
functions:
Increase bone and muscle strength.
Improve endurance and joint functions.
Reduce the risks of injuries due to weak muscles.
Improve cardiac functions.
Help maintain lean body mass which is important for persons wishing to lose weight.
Minimize the risk of osteoporosis.
Develop coordination and balance.
C. FLEXIBILITY EXERCISE involve stretching activities
that improve the range of your muscles and joints. It makes
your muscles more flexible. These exercise enable you to reach,
bend, and turn better.
Stretching exercises include toe touching, side stretching, and sit
and reach. Other physical activities which are great in
developing your flexibility are yoga, martial arts, rhythmic
activities, and gymnastics.
Benefits of Flexibility Exercises
Less pain.
Improved posture and balance.
A positive state of mind.
Fewer injuries.
Reference:
Health and Physical Education (for fitness and wellness) –Henry G. Gadiano
https://depedligaocity.net/PE11LM.pdf
