Physical Education and Health 1 (PEH1) : Shs Department

Nuestra Señora De Guia Academy of Marikina
98 Soliven St. Greenheights Subd. Ph.3, Nangka, Marikina City

Tel. No. 8535-4384 / 7719-3744 E-mail: [email protected]
PHYSICAL EDUCATION
AND HEALTH 1
(PEH1)
SHS DEPARTMENT
S.Y. 2022-2023
LESSON NO. 01: (Aerobic and Anaerobic Exercises)
LEARNING OBJECTIVES:
At the end of this lesson, the student should be able to:

● Differentiate aerobic and anaerobic exercises
● Identify whether it’s aerobic or anaerobic activities.
DISCUSSION:
ARE YOU???
LIFTING HEAVY WEIGHT STRETCHING YOUR MUSCLE
Or maybe you’re performing an activity that causes you to sweat and breathe hard that makes your blood pump through
your veins as it carries oxygen to your muscles to keep you going.
If you’re performing this last activity, then you’re engaging in aerobic exercise.
Aerobic exercise - is a physical activity performed with moderate intensity, with a lot of repetitive movements done
within a long period of time. It is a type of cardiovascular conditioning. It can include activities like brisk walking,
swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.”
Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.
e.g.: walking, jogging, indoor cycling, aerobic dancing.
Aerobic exercise - is a physical activity including high intensity interval training (HIIT).
Two kinds of Anaerobic exercise

Muscle-strengthening exercise - sometimes referred to as strength/weight/resistance training or exercise, is a
voluntary activity that includes the use of weight machines, exercise bands, hand-held weights, or own body weight (e.g.,
push-ups or sit-ups).
Bone-strengthening – are physical activities that produce a force on the bones and are essential to teen
development as they promote bone growth and strength.
e.g.: hopping, skipping, jumping, running and sports such as gymnastics, volleyball, basketball and tennis.
REFERENCE:
FITFORLIFE by: Gialogo, Ryan, Gialogo, Richardson
Physical Education and Health by: Callo, Lualhati Fernando, Dajime, Peter Fermin
https://www.slideshare.net/MarvinBronoso1/physical-education-11-physical-activity
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00271-w
https://physicalactivityteens.weebly.com/bone-strengthening-activities.html
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 01: (Aerobic and Anaerobic Exercises)

ACTIVITY NO. 01
DIRECTIONS: Identify the picture whether it’s aerobic, muscle strengthening or bone strengthening activities. Write A
if its (Aerobic), AN if its (Anaerobic) in the space provided below.
_____1. _____2.
_____3. _____4.
_____5. _____6.
Give at least 5 benefits of Aerobic exercises.
1. _____________________________________________________________________________
2. _____________________________________________________________________________
3. _____________________________________________________________________________
4. _____________________________________________________________________________
5. _____________________________________________________________________________
Height _____in
Weight ____kg
LESSON NO. 02: (Aerobic and Strength Training)

● Determine different Aerobic and Strength training program
DISCUSSION:
Movement is changing your position within a given space. Locomotor movement is a movement that allows you to
travel from place to place .
There are eight kinds of locomotor movements:
Walking - a set of steps
Running - just like walking, but launching off ground with both feer
Hopping - launching off one foot, landing on the same foot.

Jumping - launching off both feet, landing on both feet.
Skipping - walking then hopping on the same foot in one motion
Leaping - launching off one foot, landing on the other foot.
Galloping - leaping continuously, almost like run
Sliding - moving smoothly
The Five Basic Strength Training Exercises

Push-ups
For males, regular push-ups are prescribed. However, weak, sedentary, or obese people may start off with knee
push-ups. The body is lowered until the chest is approximately one fist off the ground.
Supermans
From a prone position, lift both arms and legs. Do not bend the legs; then lower arms and legs without relaxing on
the ground.
Crunches
From a supine position, with legs bent and arms crossed in front of the chest, lift head and shoulders up, with the
shoulder blades lifting off completely from the ground. Return to the original position but keep the head elevated off the
ground.
Side Crunches
With legs together and bent, lie on one side and extend the arm close to the ground 30 to 45 degrees from the
body as support or balance.
Squats
From an upright position (with feet parallel, around one and a half shoulders apart) and arms and hands crossed in
front of chest or up, squat lower until the thighs are parallel to the ground.
Benefits of Aerobic Exercise Benefits of Strength Training

With a good aerobic exercise Exercises
program, a student will have: With a good strength training
1. Increased maximal oxygen consumption program, a student will:
2. Improved cardiovascular function 1. Gain an increase in muscle strength
3. Improved cardiorespiratory function 2. Strengthen tendons and ligaments
4. A reduction of body fat 3. Gain overall strength, balance, and
5. A decrease in blood triglycerides functional ability
6. An increase in good cholesterol 4. Gain positive changes in levels of
blood cholesterol.
5. Potentially have improved blood
pressure levels
REFERENCE:
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 02: (Aerobic and Strength Training)
ACTIVITY NO. 02
DIRECTIONS:
I. SELF-ASSESSMENT: The following questions will help you analyze your physical activity preference and habits. It
will help you make decisions concerning your health and fitness level. Answer the questions as honestly as possible.
1. In the past week, how active were you during your PE class?
a. I did not join PE class c. I ran and played a bit
b. I just stood/walked around during class d. I ran and played most of the time
2. In the past week, how many days were you active for at least 60minutes?
a. 0 b. 1 to 2 days c. 3 to 4 days 5. 5 or more days
3. In the past week, how many days did you spend watching TV or playing video games for more than 2 hours?
a. 5 or more days b. 3 to 4 days c. 1 to 2 days d. 0
4. In the past week, how many hours (i.e., average) in a day did you spend in moderate to high intensity activities?
a. More than 4 hours b. 3 to 4 hours c. 1 to 2 hours d. Less than an hour
5. In the past week, how many minutes (i.e., total) of your PE class did you actually spend playing or dancing or
moving?
a. Less than 15 minutes c. 31 to 45 minutes

b. 15 to 30 minutes d. More than 45 minutes
6. In the past week, how many hours (i.e., total) of your weekend did you spend in moderate to high intensity
activities?
a. More than 4 hours b. 3 to 4 hours c. 1 to 2 hours d. Less than an hour
7. In the past week, how would you classify your participation in various physical activities?
a. Inactive c. Moderately active

b. Lightly active d. Very active
Scoring Guidelines
a = 1 point Execellent if your score is 24 and above
b = 2 points Good if your score is 15-23
c = 3 points Needs Improvement if your score is 14 or lower
d = 4 points
II. PHYSICAL FITNESS TEST: Record your data honestly as possible
1. Push-ups - __________ counts

2. Bent Knee Curl ups - ________ counts
3. Standing Long Jump - _______ cm
4. Sit and Reach - _________ cm
LESSON NO. 03: (How to Design a Workout Program)

● Identify the Health Behaviours
DISCUSSION:
Health Behaviors such as eating habits, sleeping regularly and managing stress, play an important role in your
fitness and health.
Comparable to physical activity, eating habits are also affected by the lifestyle people choose and developed
progressively throughout time. These habits are composed of coordinated complex behaviors that mold the health and the
capacity of an individual to productive work.
Types of Eating based on Personality

Eating is a major factor of fitness and health. You can eat right and healthy. Eating habits and lifestyle affects
weight control very significantly.
Accidental Diner – This type of people have conditioned doing activities while chewing or munching something.
For them, task cannot be done if it is not supported by food being chomped.
Irregular Diner – This type of people with eating habit may be seen as practical and simple. They consider food
as mere fuel for work and physical exertion.
Social Diner – This type of people with eating habit often acquired eating behaviour from the people around
them. They can easily adopt this good feeling from friends to the food they eat and the way they eat together.
Emotional Diner – These people are somewhat dysfunctional with the eating behaviour they exhibit.
Dysfunctional eating behavior put them in an extreme case of malnutrition, from obesity to anorexia. A deep feeling of
helplessness is involved in this kind of eating behaviour
Reformed Diner – from the name itself, reformed diners are those ones who improved themselves from a
previously undesirable state. These people are strict in complying with their diet plans and exercise program, learning the
bad effects and pains of having destructive eating behaviour.
Healthy Diner – Unlike the reformed diner, the healthy diner is not conscious and firm to a diet plan or program.
A good diet and exercise lifestyle are naturally incorporated to its everyday life, associated with good feelings from
friends and physical satisfaction.
How to Design a Simple Workout Program

A simple workout program involving aerobic and strengthening exercises can be designed by anyone. As a
general rule, workout consists of the following parts:
1. Warm-up - 5 to 15 minutes
2. Stretching routine - 5 to 10 minutes
3. Aerobic exercises or routine - minimum of 20 minutes
4. Strengthening exercises or routine - minimum of 10 minutes
5. Cool down phase - 2 to 3 minutes
6. Cool down stretching routine - 5 to 10 minutes
REFERENCE:
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 03: (How to Design a Workout Program)
ACTIVITY NO. 03
I. DIRECTIONS: List 5 small things you want to change in your diet and incorporate them to your calendar.
Goals for food intake Target Month Remarks

change
from to
implemented
not implemented
implemented
not implemented
implemented
not implemented
implemented
not implemented
implemented
not implemented
PERFORMANCE TASK:
Video title: Low to High Impact Physical Activity for Beginners

YouTube link: https://www.youtube.com/watch?v=_69Lrco7GH8
1. Watch, Practice, and Perform
2. 1-3 Person per Video Only
a. If you perform by group, you must submit the same video.
b.Your partner must be your nearest neighbor.
3. The video must have a music background of your choice.
4. Submit your Video Performance on Google Classroom Only. (If you
can’t submit your video online because of slow internet connection
and/or lack of gadget, a scheduled face-to-face performance will be
announced)
5. Grading system:
50% Proper Execution
50% Confidence
100% in Total
Tutorials on how to submit your Video Performance Task on Google Classroom

Paano magpasa ng Video Performance Task sa Google Classroom
1. https://www.youtube.com/watch?v=ZK0EyvxzHv4
Paano magsubmit ng Video sa Google Classroom gamit ang YouTube link?
2. https://www.youtube.com/watch?v=ieciy8BpKEc
LESSON NO. 04: (Preventive Workouts)

● Determine the Barriers to an active lifestyle
DISCUSSION:
In the present day, exercise is becoming a vital sign for health. Strong evidence also showed positive effects in
lowering the risk for certain kind of cancers and metabolic conditions. It is established that exercise does not only prevent
chronic diseases but treat them as well.
The common barriers to change usually occur when a person is between the Preparation and Action stages. Each
individual has a unique set of circumstances and will probably have a unique set of barriers.
BARRIER SOLUTION The barriers in the Preparation stage are

common to people who are adopting a healthy
I do not have the Prioritize activities and cut back some time from behaviour for the first time. It is important for
time the non-essential activities to be able to exercise them to realize that their barriers are
perception of the situation. Their attitude
I am always tired Make a physical activity diary and analyse which towards physical activity lets them perceive
part of the day you more energy and schedule the situation as difficult and full of obstacles.
your work-out around that period
I do not know how Read journals and articles on the best practices
as well as ask people who have been successful
at adopting the healthy behaviour
I do not have There are numerous exercise regimens that are The barriers in the Action stage reflect the
enough money not expensive such as running and swimming. ability of the individual to sustain the new
behaviour. It is expected that the individual
I do not feel Inform family and friends about the new
will consistently face these barriers from time
support behaviour or join a activity club that has the
to time, backslide, and feel unable to continue
same interest.
with positive behaviour.
I am not motivated Create list of pros and cons of the positive
behaviour that will serve as a reminder; Focus on
changing the behaviour instead of the outcome
and write a SMART goal
I lack willpower Identify what triggers the backslide and be

conscious when it happens; Implement a reward
system
I easily get Avoid negative self-talk and replace them with

discouraged encouraging words.
REFERENCE:
Physical Education for Optimized Health by: Cobar, Alvin George
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 04: (Preventive Workouts)
ACTIVITY NO. 04
I. DIRECTIONS: The following statements are common reasons of people who do not regularly
engage in physical activity. Rank the statements according how much you agree with them, with “1”
being the best statement that describes you and “7” for the statement that does not hold true for you.
_____ Exercise is hard and tiring

_____ I would rather do something else than exercise

_____ I think I do not look good when I exercise.
_____ I do not have the money to enrol in fitness centre or gym.
_____ My parents do not encourage me to exercise
_____ I have a very busy schedule
_____ I do not know any sport or exercise.
II.
Interview a physically active person that you know. Ask the interviewee for information on the
following areas listed below. Write a narrative about the interview. Include areas you think the individual can
work on and personal lessons learned from the interview.
1. Reasons for adopting a healthy lifestyle

2. Benefits acquired from the change
3. Barriers he/she experienced
4. Details of his/her exercise program
5. Ultimate fitness goal
LESSON NO. 05: PRINCIPLES OF EXERCISE TRAINING

● Define the principles of training
DISCUSSION:
Principles of Overload – This principles state that the body must work harder than what is used to in order for it to adapt.
It implies that exercise is controlled form of stress that will stimulate the body to become stronger. This principle always
ask “how hard”
Principle of Progression – states that the body should experience a gradual increase in workload. The principle of
progression as “How soon”
Principle of Specificity – This states that the body will adapt specifically to the workload it experienced. It implies that
improvements in fitness level will be limited to the activities that one is performing.
Principle of Individuality – States that no two persons are the same and their rate of adaptation to the same workload
differs. This principle emphasizes the need to create an exercise program that is individual-specific.
Principle of Reversibility – The adaptations that take place as a result of training are all reversible. While an exercise
program requires rest for the body to recover, too much rest may be counterproductive.
OBJECTIVES DESCRIPTION GOAL
S Specific What, Why, Who, When, and How? You should have a
definite direct target objective.
I will exercise for 30 minutes at
least 3 times a week.
M Measurable Objectives should be measurable to truthfully gauge

your goal.
I will be able to run for 30
minutes without stopping
A Attainable/
Achievable
Goals should be stimulating, neither too comfortable no
too difficult
I will finish the 5k fun run in 30
minutes or less.
R Realistic Goals should be attainable given the resources, effort

and time.
I will compete in 10k event in
6months.
T Time Goals must be timely, helpful and attainable in a period

of time.
I will lose at least 5kg in
3months.
E Exciting Goals must be motivational and encouraging to level

up and improve
I will learn how to swim and ride
a bike so I can join the triathlon
club.
R Recorded Evaluate the workout you have done, its regularity,

moderation, time given, and the progress made with the
I will increase the distance I can
run by 10% every 2 weeks.
type of training.
REFERENCE:
Lesson 6: (FITT Goals)

● Determine the F.I.T.T Principle
DISCUSSION:
● F.I.T.T. PRINCIPLE - This principle outlines the key components of an effective exercise program.
● A great way of monitoring your exercise program.
● Injury prevention
Frequency - refers to the number of days in your workout routine, and it’s the foundation of your workout program.
Intensity - Intensity is an indicator of how hard you’re working in other words, whether you’re breezing through a
workout or barely hanging on.
Trying to figure out what level of intensity you should aim?
HIIT MODERATE-INTENSITY
● If you want to torch fat and develop ● If you want to improve your
muscle, high-intensity workouts cardiovascular endurance, turn to
like HIIT can be great option. moderate-intensity steady-state activities
like running and cycling. It all depends on
what you’re striving to achieve.
Time - Refers to the duration of each workout session. keep in mind that there’s an inverse relationship between time and
intensity during exercise.
- Braun says, “When the intensity is higher, the time will be lower, and vice versa,” he explains. That
means you can still make those 20-minute routines work just as well as the longer ones: the intensity just
needs to be at full force.
HOW LONG TO EXERCISE FOR BEGINNERS?

● ACSM’s recommendation, they suggest doing five days a week of moderate-intensity exercise to total a minimum
of 150 minutes, or three days a week of high-intensity exercise to total a minimum of 75 minutes.
Type - refers to the specific workout activity: running, weightlifting, kickboxing, etc. “Not all workouts are equal,” Braun
says, which is why it’s important to choose the exercise that will propel you toward your goals.
Types of Exercise
Which in general is stretching of muscles and is the ability to use

any type of exercise tendons to improve joint different parts of the
that raises your range of motion, and body together smoothly
physical function. and efficiently.
heartbeat.
CARDIO STRENGTH FLEXIBILITY BALANCE COORDINATION
Type of exercise that Practice to control

requires a muscle, or your body up still
group of muscles to weather in motion or
exert force steady
REFERENCE:
https://docs.google.com/presentation/d/1AtVN4dHmbSkY_R3F2l44s1RedmFk97JQ/edit#slide=id.p15
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 05: (F.I.T.T. Principle Program)
ACTIVITY NO. 05
DIRECTIONS: Answer the table below accordingly using self-evaluation. The objective of this program is to
motivate you to become more physically fit. You will need to do this activity until you finished the 3 rd week of
exercise. Afterwards, you will evaluate yourself whether your BMI had improved or not.
1st week 2nd week 3rd week
Frequency
(How often) - - -
- - -
- - -
- - -
- - -
- - -
- - -
Intensity
(How intense)
Time (how long)
Type (what type)
PERFORMANCE TASK:
Video title: Low Impact for Beginner Cardio work out

YouTube link: https://www.youtube.com/watch?v=PvEnWsPrL4w
6. Watch, Practice, and Perform
7. 1-3 Person per Video Only
1. If you perform by group, both of you must submit the same
video.
2. Your partner must be your nearest neighbor.
8. The video must have a music background of your choice.
9. Submit your Video Performance on Google Classroom Only. (If you
can’t submit your video online because of slow internet connection
and/or lack of gadget, a scheduled face-to-face performance will be announced)
10. Grading system:
0. 50% Proper Execution
50% Confidence
100% in Total
LESSON NO. 07: (Safety and Injury Management)

● Determine Safety and Injury Management
DISCUSSION:
Everyone is unique and everyone has his/her own personal physical threshold. Given the same activity, each
person has different exertion and pacing levels. In order to maximize the benefits of exercise without going beyond one’s
limited.
Safety in physical activity is important not just to prevent disaster or worst, tragedies. Safe physical activity
participation will ensure the proper development of your muscles and bones, acquiring the benefits of the exercise.
Domains of safety
Safety in physical activity setting moves around in three basic domains: The Instructor, The participant and the
environment.
The Instructor – in a physical activity session, instructor gives an outside perspective of one’s movement. Instructor’s
knowledge of his craft will define not only the outcome of the program but the safety of the participant.
The participant – readiness does not only talks about physical but psychological and emotional readiness as well.
The Environment – the most complex of all domains are the factors present in the environment. The facility where the
physical activity takes place and the equipment involved in the session will fall.
The environment has a lot of factors that contributes to risk for danger. Compared to factors from the participant
and instructor, environmental factors are controllable when the program has already started. Management of facilities and
equipment for safety is as detailed as the components of exercise programming.
Injury Management
Injury management is the least thing we want to happen in an exercise program. The occurrence of injuries may
reflect problems in terms of the following:
● Facilities and equipment management
● Expertise and knowledge of the instructor
● Progression of the exercise program
● Appropriateness of physical activity to the participant’s skill and fitness level.
The basic management methods are Cold and Hot compression
Cold Compression Hot Compression

Is an injury management method where Contradictory to old compression,
we use ice in dealing with inflammation or hot compression promotes blood flow in a
swelling brought by acute injuries. The mechanism system, allowing healing of torn tissues. It
of cold compress application is that diminishes the basically exaggerates the purpose of swelling;
permeability of vessels that carry substances to and hence, too much swelling is a sign that hot
limits blood flow to the area. Compression is not needed.
Although cold compression controls and Hot compress is usually a treatment

manages the degree of swelling of the injured part, it for chronic injuries. These injuries are classified
also slows down the healing as inflammation helps in as injuries that developed long term, with
the process. Compression of acute injuries is usually gradual deterioration from long-term stress.
given 1 to 2 days after getting the injury. However, Hot compress is also considered for acute
it is recommended that only with the presence of too injuries after 3 days from the injury acquisition,
much swelling cold compression must be given. or until the absence of swelling.
REFERENCE:
Physical Education for Optimized Health by: Cobar, Alvin George
NAME: SCORE:
GRADE &
DATE:
SECTION:
LESSON NO. 06: (Safety and Injury Management)

ACTIVITY NO. 06
I. Survey your community area and list some physical activity hazards you recognize.
1. _______________________________________________________________
2. _______________________________________________________________
3. _______________________________________________________________
4. _______________________________________________________________
5. _______________________________________________________________
II. List the near-by hospitals, health centers, police stations, fire stations or any community resources in your area that can
be relied on in case of emergency and acquire their contact information.
Support Resources Contact Information
ASSESSMENT
I. Direction:
_________1. This is an indicator of how hard you’re working in.
_________2. This principle refers to the specific work out activity.
_________3. It refers to the number of days in your workout routine
_________4. A principle that refers to the duration of each workout session.
_________5. The most complex of all domains are the factor that is controllable when the program has already
started.
II. Direction: Identify whether the following effects are caused by Cold Compression or Hot Compression.
Write CC if caused by Cold Compression and HC if Hot Compression
_______1. Minimized swelling
_______2. Slows down swelling
_______3. Restricts blood flow
_______4. Promotes healing
_______5. Increased circulation
LESSON NO. 08: (Culminating Activity)

FIELD DEMONSTRATION
For this culminating activity, base everything you have learned about aerobic and anaerobic
workout and about health optimizing physical education concept. Plan a dance exercise involving the
whole class. The dance should include low intensity to high intensity exercise. Musical accompaniment is
an option, especially in certain axial and dance steps can be performed better to the beat of music. The
dance exercise will be executed by the end of quarter.

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Nuestra Señora De Guia Academy of Marikina

98 Soliven St. Greenheights Subd. Ph.3, Nangka, Marikina City

LESSON NO. 01: (Aerobic and Anaerobic Exercises)

At the end of this lesson, the student should be able to:

Two kinds of Anaerobic exercise

LESSON NO. 01: (Aerobic and Anaerobic Exercises)

Give at least 5 benefits of Aerobic exercises.

LESSON NO. 02: (Aerobic and Strength Training)

At the end of this lesson, the student should be able to:

Hopping - launching off one foot, landing on the same foot.

The Five Basic Strength Training Exercises

Benefits of Aerobic Exercise Benefits of Strength Training

LESSON NO. 02: (Aerobic and Strength Training)

a. 0 b. 1 to 2 days c. 3 to 4 days 5. 5 or more days

a. 5 or more days b. 3 to 4 days c. 1 to 2 days d. 0

a. More than 4 hours b. 3 to 4 hours c. 1 to 2 hours d. Less than an hour

a. Less than 15 minutes c. 31 to 45 minutes

a. More than 4 hours b. 3 to 4 hours c. 1 to 2 hours d. Less than an hour

a. Inactive c. Moderately active

II. PHYSICAL FITNESS TEST: Record your data honestly as possible

1. Push-ups - __________ counts

LESSON NO. 03: (How to Design a Workout Program)

At the end of this lesson, the student should be able to:

Types of Eating based on Personality

How to Design a Simple Workout Program

LESSON NO. 03: (How to Design a Workout Program)

Goals for food intake Target Month Remarks

Video title: Low to High Impact Physical Activity for Beginners

Tutorials on how to submit your Video Performance Task on Google Classroom

LESSON NO. 04: (Preventive Workouts)

At the end of this lesson, the student should be able to:

BARRIER SOLUTION The barriers in the Preparation stage are

I lack willpower Identify what triggers the backslide and be

I easily get Avoid negative self-talk and replace them with

LESSON NO. 04: (Preventive Workouts)

_____ Exercise is hard and tiring

_____ I would rather do something else than exercise

1. Reasons for adopting a healthy lifestyle

LESSON NO. 05: PRINCIPLES OF EXERCISE TRAINING

At the end of this lesson, the student should be able to:

OBJECTIVES DESCRIPTION GOAL

M Measurable Objectives should be measurable to truthfully gauge

R Realistic Goals should be attainable given the resources, effort

T Time Goals must be timely, helpful and attainable in a period

E Exciting Goals must be motivational and encouraging to level

R Recorded Evaluate the workout you have done, its regularity,

At the end of this lesson, the student should be able to:

HOW LONG TO EXERCISE FOR BEGINNERS?

Which in general is stretching of muscles and is the ability to use

CARDIO STRENGTH FLEXIBILITY BALANCE COORDINATION

Type of exercise that Practice to control

LESSON NO. 05: (F.I.T.T. Principle Program)

1st week 2nd week 3rd week

Time (how long)

Type (what type)

Video title: Low Impact for Beginner Cardio work out

LESSON NO. 07: (Safety and Injury Management)

At the end of this lesson, the student should be able to:

The basic management methods are Cold and Hot compression

Cold Compression Hot Compression

Although cold compression controls and Hot compress is usually a treatment

LESSON NO. 06: (Safety and Injury Management)