PE1 L1 PPT for grade 11 students for senior high

intended for grade 11 students who are studying pe1

1. Topic 1
Health Optimizing Physical Education
AEROBIC FROM MUSCLE AND BONE
STRENGTHENING ACTIVITIES

2. Aerobic activities

Aerobic means "with oxygen" or occurring only in the
presence of oxygen aerobic respiration. It is also called
endurance activities, which are the physical activities in
which people move their large muscles in a rhythmic manner
for a sustained period. Running, brisk walking, bicycling,
playing basketball, dancing, and swimming are all examples
of aerobic activities. Aerobic activity makes a person’s heart
beat more rapidly to meet the demands of the body’s
movement. Over time, regular aerobic activity makes the
heart and cardiovascular system stronger and fitter.

3. Frequency
At least 150 minutes of moderate aerobic activity or 75
minutes of vigorous aerobic activity a week, or a
combination of moderate and vigorous activity.
Intensity
or how hard a person works to do the activity. The
intensities most often examined are moderate intensity
(equivalent in effort to brisk walking) and vigorous
intensity (equivalent in effort to running or jogging);
Duration
or how long a person does an activity in any one session
Aerobic physical
activity has these
components:

4. Unlike aerobic, these activities makes the muscle
and bones stronger. These activities focuses more
on strengthening the muscles to be able to lift
some heavy things. You can use a workout machine,
weights, or even your own body to perform these
activities as long as it can strengthen your muscles.
MUSCLE AND BONE
STRENGTHENING ACTIVITIES

5. Muscle-Strengthening
Activity

This kind of activity, which includes
resistance training and lifting weights, causes
the body’s muscles to work or hold against an
applied force or weight. These activities often
involve relatively heavy objects, such as
weights, which are lifted multiple times to
train various muscle groups.

6. or how much weight or force
is used relative to how much a
person is able to lift.

Intensity
or how often a person does
muscle strengthening activity.
Frequency
or how many times a person lifts
a weight (analogous to duration
for aerobic activity). The effects
of muscle-strengthening activity
are limited to the muscles doing
the work. It’s important to work
all the major muscle groups of
the body: the legs, hips, back,
abdomen, chest, shoulders, and
arms.

Repetitions
Muscle-strengthening activity also has
three components:

7. Working with
resistance
bands


Heavy
gardening
such as digging and
shovelling

Lifting weights
Climbing
stairs

Examples of muscle-strengthening activities include;

Hill walking

Cycling

Dance

Push-ups, sit-ups
and squats

Yoga

8. Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-
loading activity) produces a force on the bones that promotes bone
growth and strength. This force is commonly produced by impact
with the ground.

9. Examples of bone-
strengthening activity
Jumping Jacks
Running
Brisk Walking
Weight Lifting

10. BENEFITS OF AEROBIC
EXERCISE AND MUSCLE
AND BONE
STRENGTHENING
ACTIVITIES

Improves cardiovascular
conditioning
01
Decreases risk of heart disease
02
Increases a person’s ability to do
activities
03
Reduce the risk of injury
04
Helps you to keep a healthy body
weight
05
Lead to healthier and stronger
muscles and bones
06

11. Thank you for
listening!

12. April Pangilinan
Althea Buizon
Eunice Box
Nichole Santos
Group
Members