1 Module 1- EXERCISE FOR FITNESS
2 Module 1- EXERCISE FOR FITNESS
LESSON 2
PHYSICAL EXERCISES
PRE-ASSESSMENT
Instruction: Encircle the letter of your choice.
1. It requires the muscle to contract against an external load (e.g., barbell) to improve muscular strength,
muscular endurance, and bone strength.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
2. Swimming, biking, running, and dancing are examples of
a. resistance exercises b. stretching exercise c. aerobic exercise d. physical exercise
3. It increases the elasticity of muscles and tendons surrounding the joint to improve flexibility.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
4. It involves large muscle groups (e.g., thighs) that perform rhythmic and continuous movement for a
prolonged period to improve aerobic capacity.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
5. Static stretching, ballistic stretching, and dynamic stretching are examples of
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
LESSON MAP
Resistance Exercise
Aerobic exercise Stretching exercise
PHYSICAL
EXERCISES
The The map shows the exercises that are incorporated into the exercise program, which is a detailed plan
of the work that the individual has to perform to achieve his/her, fitness goals.
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Lesson Learning Outcomes
In this lesson, you are expected to:
1. identify the types of exercise;
2. evaluate the importance of physical exercise to humans; and
3. demonstrate the types of exercises.
TEN
ENGAGE ANALYZE IT!
Instruction: Write your analysis as to what these pictures are all about.
EXPLORE
Exercise is a planned program of physical activities usually designed to improve physical fitness to
increase physical fitness levels.
An exercise program can consist of several exercises. Exercises are repetitive movements that aim to
improve one or more components of fitness.
Exercises are generally classified as:
1. Aerobic Exercise. Aerobic exercises involve large muscle groups (e.g., thighs) that perform rhythmic
and continuous movement for a prolonged period to improve aerobic capacity. Examples: swimming,
biking, running, and dancing
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Running is one of the best aerobic exercises that require minimal training and equipment.
2. Resistance Exercise. Resistance exercises require the muscle to contract against external load
(e.g., barbell) to improve muscular strength, muscular endurance, and bone strength.
Examples include TRX (Total Resistance Exercise), Thera Band, and resistance machine.
Total Resistance Exercise (TRX)
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Thera Band Exercise
Resistance Machines
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Resistance Training
Resistance Training is highly recommended to women to women to improve bone and muscle
strength.
3. Stretching Exercise. Stretching exercises increase the elasticity of muscles and tendons surrounding the
joint to improve flexibility. Examples include static stretching, ballistic stretching, and dynamic stretching.
Static stretching is the safest form of flexibility exercise.
Dynamic Stretching
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PSYCHOLOGICAL BENEFITS OF EXERCISE
The effects of training go beyond the biological changes. As much as these biological changes lead to
better health, an individual who regularly trains can experience psychological, emotional, and even
intellectual benefits. Exercise psychologists found strong evidence that regular exercise improves the mood
of an individual and reduces anxiety.
People also use exercise to cope with stress and control their depression. Exercise helps in
increasing self-esteem and confidence.
Many individuals claim that exercise gives them opportunities to interact and socialize with other people.
The impact of exercise is not just on physical well-being but in improving the quality of life of an individual as
well.
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Lastly, the psychological and emotional benefits from exercise help the individual sustain an active
lifestyle and choose other healthy habits.
EXPLAIN
Instruction: Answer the following questions below.
1. Define exercise in simple words.
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2. Which type of exercise is more important? Why?
______________________________________________________________________________________
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3. Are there psychological benefits from exercise?
______________________________________________________________________________________
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EXTEND Let’s try
Instruction: Combine to demonstrate the classification of exercises (Aerobic, Resistance, and Stretching
Exercises) Follow the mechanics and rubrics below.
Mechanics:
a. The video must be of good quality. It must be clear.
b. The video must be at least 5 minutes.
c. Be creative and resourceful in your presentation.
Rubrics
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Description Score
Knowledge of the movements 50
Enthusiasm 20
Creativity(performance) 20
Preparedness 10
Total 100
EVALUATE Let’s enjoy to perform
Instruction: Choose what type of exercise to perform to achieve your fitness goals. Video yourself
performing it. Follow the mechanics and rubrics below.
Mechanics:
a.The video must be of good quality. It must be clear.
b. The video must be at least 5 minutes.
c. Be creative and resourceful in your presentation.
Rubrics
Description Score
Knowledge of the movements 50
Enthusiasm 20
Creativity (performance) 20
Preparedness 10
Total 100
TOPIC SUMMARY
In this lesson, you have learned that:
Exercise is a planned program of physical activities usually designed to improve physical fitness to
increase physical fitness levels.
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Types of Exercise- aerobic exercise, resistance exercise, and stretching exercise.
Biological changes lead to better health, and an individual who regularly trains can experience
psychological, emotional, and even intellectual benefits.
POST-ASSESSMENT
Instruction: Encircle the letter of your choice.
1. It requires the muscle to contract against an external load (e.g., barbell) to improve muscular strength,
muscular endurance, and bone strength.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
2. Swimming, biking, running, and dancing are examples of
a. resistance exercises b. stretching exercise c. aerobic exercise d. physical exercise
3. It increases the elasticity of muscles and tendons surrounding the joint to improve flexibility.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
4. It involves large muscle groups (e.g., thighs) that perform rhythmic and continuous movement for a
prolonged period to improve aerobic capacity.
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
5. Static stretching, ballistic stretching, and dynamic stretching are examples of
a. resistance exercise b. stretching exercise c. aerobic exercise d. physical exercise
REFERENCES
Book:
Lualhati Fernando-Callo, Peter Fermin Dajime (2016). Physical Education and Health, Rex Book
Store, Inc.
Online Sources:
Physical Exercises Names, Meaning & Image/ Necessary Vocabulary at
https://www.pinterest.com.mx/pin/558868635005088671/, Retrieved 25 February 2024.
The Best Aerobic Exercise To Get Your Legs in Shape at https://healthfully.com/348413-the-best-
aerobic-exercise-to-get-your-legs-in-shape.html, Retrieved 27 February 2024.
Total Resistance Exercise-TRX at https://shoppinginromania.ro/health-and-beauty/corpore-sano/total-
resistance-exercise-TRX, Retrieved 27 February 2024.
Thera Band- Exercise Station at https://jmsmedsupply.com/collections/rehab-
excercise/products/thera-band-exercise-station, Retrieved 27 February 2024.
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Resistance Training at https://igym.london/about-igym/resistance-training/, Retrieved 27 February
2024.
Resistance Machines at https://www.gymwarehouse.co.uk/product/resistance-machines-gym-
package/, Retrieved 27 February 2024.
What are Static stretches? at https://farmingdalephysicaltherapywest.com/what-are-static-stretches/,
Retrieved 27 February 2024.
Ballistic Stretching at https://www.publichealth.com.ng/ballistic-stretching-advantages-and-
disadvantages/ballistic-stretching/, Retrieved 27 February 2024.
