PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)

Exercise-based Fitness Activities

Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

Lesson title: MASTERY AND EXECUTION OF AEROBICS Materials:

EXERCISE Activity sheet, an extra piece of paper
Lesson Objectives
At the end of the module, students will be able to: References:
1. Demonstrate the ability to present various aerobic [Link]
activities. exercise/aerobic-exercise-examples#how-
2. Improve and master personal fitness through participation often-should-you-exercise
in aerobic exercises.

1. LESSON PREVIEW/REVIEW

Introduction
Hello, PHINMA Ed students! Welcome to the Mastery and Execution of Aerobics Exercise module!
Aerobic exercise is a highly effective cardio exercise that can help you enhance air capacity and
endurance. In this module, we will discuss the following examples of aerobic exercises. Whether
you're a beginner or have experience, this module will provide you with the strategies to promote
and achieve optimal results!

B. MAIN LESSON
Context and Notes
Direction: Read the lecture notes and analyze the details so you can answer the questions that
follow.

Aerobic exercise is any type of cardiovascular conditioning, or “cardio.” It can include

activities like brisk walking, swimming, running, or cycling.

Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as weightlifting
or sprinting, involve quick bursts of energy. They’re performed at maximum effort for a short time.
This is unlike aerobic exercises. You perform aerobic exercises for a sustained period of time.

AT-HOME AEROBIC EXERCISE

Cardiovascular exercises can be done at home. There are many you can do with little to no
equipment, too. Always warm up for 5 to 10 minutes before starting any exercise.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

1. JUMP ROPE

Equipment: gym shoes (sneakers), jump rope

Benefits: Jumping rope helps develop better

body awareness, hand-foot coordination, and
agility.

Safety: Your jump rope should be adjusted for

your height. Stand with both feet on the middle of
the rope and extend the handles to your armpits.
That’s the height you’re going for. If it’s too long,
cut or tie it to avoid tripping on the rope.

Duration and frequency: 15 to 25 minutes, 3 to

5 times per week

Following a jump rope circuit is a great

indoor or outdoor activity, though you’ll want to
make sure you have plenty of space. Your circuit routine should take 15 to 25 minutes to complete.

If you’re a beginner:

1. Start by jogging forward as you swing the jump rope over your head and under your feet.
Do this move for 15 seconds.
2. Next, reverse your direction and jog backward as you continue to swing the jump rope. Do
this move for 15 seconds.
3. Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump rope in
place, and as you jump, alternate between jumping your feet out to the sides and then back
to the center, similar to how you’d move them while doing jumping jacks. Do this move for
15 seconds.
4. Rest for 15 seconds between sets.
5. Repeat 18 times.

If you’re an intermediate exerciser, you can perform the moves for 30 seconds and rest for
30 seconds between sets. The advanced circuit should be performed for 60 seconds at a time,
followed by 60 seconds of rest.

2. AEROBIC STRENGTH CIRCUIT

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

Equipment: gym shoes (sneakers), sturdy chair or couch for dips

Benefits: This exercise increases heart and cardiovascular health, builds strength, and tones
major muscle groups.

Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate at a
moderate level throughout. You should be able to carry on a brief conversation during this exercise.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises
for 1 minute:
 squats
 lunges
 pushups
 triceps dips
 torso twistLERY5

Then jog or march in place for 1 minute for your active rest. This is one circuit. Repeat the
circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with
some light stretching.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

3. RUNNING OR JOGGING

Equipment: running shoes

Benefits: Running is one of the most effective forms of

aerobic exercise. It can improve heart health, burn fat and
calories, and lift your mood, just to name a few.

Safety concerns: Choose well-lit, populated running

routes. Let someone know where you’ll be.

Duration and frequency: 20 to 30 minutes, 2 to 3 times

per week

If you’re a beginner, run for 20 to 30 minutes twice a week.

Your pace should be conversational during the run. You can alternate between 5 minutes of
running and 1 minute of walking to start. To stay injury-free, always stretch after your run.

4. WALKING

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of

heart disease, obesity, diabetes, high blood
pressure, and depression.

Safety: Walk in well-lit and populated areas.

Choose shoes that offer good ankle support to
reduce your risk for injury.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week

If walking is your main form of exercise, aim to get 150 minutes per week. This can be
broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10 minutes at a time,
3 times each day.

You can also use a fitness tracker to keep tabs on how many steps you take each day. If
your goal is to walk 10,000 steps a day, start with your base (the current amount you walk) and
slowly up your daily step count. You can do this by increasing your daily steps by an extra 500 to
1,000 steps a day every 1 to 2 weeks.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

So, once you’ve identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2 weeks
later, increase your daily step count by an additional 500 to 1,000 steps.

AEROBIC GYM EXERCISES

Your local gym is a great place to get in some aerobic exercise. They probably have
equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to
swim laps in, too. If you aren’t sure how to use a type of exercise equipment, always ask a
professional or trainer for assistance.

5. SWIMMING

Equipment: pool, swimsuit, goggles (optional)

Benefits: Swimming is a low impact exercise, so

it’s good for people prone to or recovering from
an injury or living with limited mobility. It can help
you tone your muscles and build strength and
endurance.

Safety: Avoid swimming alone and, if possible,

choose a pool with a lifeguard on duty. If you’re
new to swimming, begin by enrolling in swim
lessons.

Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to your swim time
each week to increase your duration.

If your gym has a pool, try swimming as aerobic exercise. It’s a low-impact workout, so it’s
a good choice if you’re prone to injury. You’re also increasing your heart rate, toning your muscles,
and building strength and endurance — all without adding additional strain to your body.

You can start by swimming laps using one stroke, such as freestyle. As you swim more,
add additional strokes. For example, you could do 1 to 4 laps of freestyle followed by 1 to 4 laps
of breaststroke or backstroke. If you get tired, rest on the side of the pool between laps. Always
follow the safety instructions and guidelines of the pool where you swim.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

6. STATIONARY BIKE

Equipment: stationary bike

Benefits: This low-impact exercise can help develop

leg strength and cardiovascular endurance.

Safety: Ask a trainer at the gym for help adjusting the

bike so that the seat is the correct height. This will help
reduce your risk of injury or falling off the bike. If biking
at home, a general rule is to adjust the bike seat height
to maintain a 5- to 10-degree bend (slight bend) in your
knee before reaching full extension. Doing so reduces
compression on your knee joint. It’s not recommended
to fully extend your knee while peddling on a stationary
bike.

Duration and frequency: 35 to 45 minutes, 3 times per week

Riding a stationary bike is another option for low-impact cardio. Stationary bikes are a good
cardiovascular workout, help you develop leg strength, and are easy to use. Many gyms and
workout studios offer cycling classes, which use stationary bikes. But you can still benefit from a
stationary bike workout without taking a class.

After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase
your pace to 75 to 80 rotations per minute (RPM) and aim for 20 to 30 minutes of steady cycling.
Cool down for 5 minutes. Stretch to finish.

Keep enough resistance on the bike to feel like you’re pushing the pedals instead of feeling like
the pedals are pushing your feet. Increase the resistance for a more challenging workout.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

7. ELLIPTICAL

Equipment: elliptical machine

Benefits: Elliptical machines provide a good

cardiovascular workout that’s less stressful on the knees,
hips, and back compared to the treadmill or running on
the road or trails.

Safety: Look forward, not down. Use the handlebars if

you feel unsteady or to help you get on and off the
machine.

Duration and frequency: 20 to 30 minutes, 2 to 3 times

per week

The elliptical machine may seem intimidating at first, but it’s easy to use once you get the
hang of it. After warming up at an easy rhythm for 5 to 10 minutes, keep your posture upright while
you use your legs in a pedal motion to move the machine.

Look forward the entire time, not down at your feet. Keep your shoulders back and your
abdominal muscles engaged. Cool down and exit the machine to stretch.
Increase the resistance on the machine for a more challenging workout.

AEROBIC CLASS WORKOUTS

If you don’t like exercising alone, a class can provide a supportive and encouraging
environment. Ask the instructor to show you the proper form if you’re new. They can help you
modify the exercises if you’re a beginner, if necessary.

Attend group classes at your local fitness center 2 to 3 times per week to start. You can always go
more frequently later on if you enjoy the workout.

8. CARDIO KICKBOXING

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

Equipment: gym shoes (sneakers)

Benefits: Kickboxing is a high-impact exercise

that builds strength and endurance. It may also
reduce stress and improve your reflexes.
Safety: Drink plenty of water throughout the class.
Take a break if you feel dizzy.

Duration and frequency: 60 minutes, 1 to 3 times

per week

Cardio kickboxing is a mix of martial arts, boxing, and aerobics. Your class may start with a
warmup of jogging, jumping jacks, or strengthening exercises, such as pushups. Then expect a
series of punches, kicks, and hand strikes for the main workout.

There may be core or strengthening exercises at the end. Always finish your workout with
a cool down and stretch.

9. ZUMBA

Equipment: gym shoes (sneakers)

Benefits: Zumba is beneficial for heart health,

improves coordination, tones your entire body, and
may help relieve stress.

Safety: Drink lots of water during the class. Take a

break if you feel tired or dizzy. You may want to
wear shoes that provide good ankle support if
you’re prone to ankle injuries.
Duration and frequency: 60 minutes, 1 to 3 times
per week

If you like to dance, Zumba is a fun choice for an aerobic workout. After warming up, your
instructor will instruct the class through easy-to-follow dance moves set to upbeat music. You’ll
finish with a cool down and stretch.

Shoes are required. Drink plenty of water throughout the class. You can always take a break
and rejoin if you get tired.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

10. INDOOR CYCLING CLASS

Equipment: stationary bike, cycling shoes (optional),

padded bicycle shorts or pants (optional)

Benefits: Indoor cycling classes build strength and

improve muscle tone and cardiovascular endurance.

Safety: If you’re new or need a refresher, ask the

instructor to help you set up the stationary bike. Lower
your resistance if you get tired, or take a break if you
feel lightheaded.

Duration and frequency: 45 to 60 minutes, 1 to 3 times per week

Unlike a leisurely bike ride, a cycle class will get your heart rate up. It may include resistance
and climb (incline) portions for maximum training benefits. This will help you build strength and
tone your muscles. Some classes require cycle shoes that you “clip” into the bike. You can usually
rent these at your facility.

Most classes are 45 to 60 minutes long and include a warm-up, cool-down, and stretch.
Bring water with you to the class. If you’re new, you can reduce the resistance on the bike and
peddle lightly for a break if you get tired.

How much aerobic exercise do you need?

The American Heart Association recommends 30 minutes or more of aerobic exercise five
or more days each week. That can be broken up, though. For example, you can take three 10-
minute walks throughout the day.

You should also add two or more anaerobic strengthening sessions each week that focus
on major muscle groups.

EXERCISE SAFETY

If you’re new to exercise, see your doctor. They can assess your health and recommend a
fitness routine that’s safe and effective for you. Always start with a warm-up and end with a cool-
down and stretch. Focus on form, and stop if it hurts.

THE BOTTOM LINE

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

You should begin to see improvements in your cardiovascular endurance by consistently

practicing these exercises. Make sure your exercise plan includes both aerobic and anaerobic
activities.
Get plenty of rest, stay hydrated, and try to practice these exercises for at least 150 minutes
each week.
Talk with your doctor before starting any new exercise program. This is especially important
if you have any medical conditions or take any medications.

Skill-building Activities


exercises.
10 Do
Each
153-5
rubrics
aerobic group
minutes
grade/evaluated
–Your
1.
below should
minutes.
exercises
will warm-up
based
that create
be will theanfor
on last
Teaching-Learning Activities

Divide yourselves into groups. Each group should have composed of 10-12 members.
2. Assign a leader for each group.
3. Do 3-5 minutes of warm-up exercises before executing the aerobic exercises.
4. Each group should create an aerobic exercise that will last for 10 – 15 minutes.

Note:
 Please wear appropriate attire that is applicable to the activity. (PE Uniform/White T-shirt,
and Jogging Pants)
 Remember to have fun, encourage each other, and enjoy the benefits of aerobics exercise!

Check for Understanding

Directions: Read and answer each question carefully.
1. Which of the following aerobic exercise helps develop better body awareness, hand-foot
coordination, and agility?
a. Swimming
b. Jump rope
c. Walking
2. Is a low-impact exercise that can help develop leg strength and cardiovascular endurance.
a. Elliptical
b. Stationary bike
c. Cardio-kickboxing
3. This type of aerobic exercise provides a good cardiovascular workout that’s less stressful on
the knees, hips, and back compared to the treadmill or running on the road or trails.
a. Elliptical
b. Stationary bike
c. Zumba
4. This is beneficial for heart health, improves coordination, tones your entire body, and may
help relieve stress.
a. Jogging

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

b. Jump rope
c. Zumba
5. A high-impact exercise that builds strength and endurance. It may also reduce stress and
improve your reflexes.
a. Cardio-kickboxing
b. Zumba
c. Aerobic strength circuit

C. LESSON WRAP-UP

Physical activity or exercise can improve your health and reduce the risk of developing several
diseases. Most importantly, engaging in regular physical activity provide health benefits that can
improve your quality of life

Thinking about my learning: Since you are done with today’s lesson, please carefully read the
question below and give your honest answer to it.
Did you find this lesson easy/difficult/important? Were you able to meet the learning
objectives? Yes/No/Why? Explain in your own words.
_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

FAQ’S

Read some of the answers to these Frequently Asked Questions to add to your knowledge about
today’s topic:

Question: Is it better to exercise for longer periods once per day or shorter periods multiple
times per day?

Answer: Both strategies can help you reach your goal, and research supports either approach for
health. Aim for at least 10 minutes of continuous aerobic activity at a time if you are unable to exercise
for longer periods. For example, you could walk briskly for 10 minutes, 3 times per day. Or you could
ride a bicycle twice a day for 15 minutes at a time. If you have the time and physical fitness for 30
minutes or more of continuous activity, then do that.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 3

Name: Class number:

Section: Schedule: Date:

Question: How much exercise for weight loss?

Answer: If you need to lose weight, then the goal is to create a caloric deficit. Calorie intake must be
less than your total calories expended from all sources. Ideally, create a calorie deficit by consuming
fewer calories and exercising according to health guidelines. Unless you are an athlete in training,
going gangbusters with high-intensity workouts as the sole means to create a calorie deficit is simply
not practical. For the healthiest body and mind, do both for weight control.

Great job! You have reached the end of this lesson.

This document is the property of PHINMA EDUCATION