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    Proper Etiquette and Safety in The Use of Facilities and Equipment: Aerobic Exercise

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    anya b.
    1. The document provides guidelines for proper etiquette and safety when using exercise facilities and equipment. It emphasizes taking care with the equipment, only using items you know how to operate safely, being alert, and cleaning up after yourself. 2. It defines aerobic exercise as physical activity performed at a moderate intensity for long durations, with benefits including reduced body fat and improved heart and lung function. Muscle- and bone-strengthening exercises increase strength through repetitions and sets. 3. The human body produces energy through carbohydrates, fats, and proteins via the ATP cycle, which is broken down and resynthesized to power cellular functions. Different energy systems provide energy for various durations of exercise.

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    Proper Etiquette and Safety in The Use of Facilities and Equipment: Aerobic Exercise

    Uploaded by

    anya b.
    52 views3 pages
    1. The document provides guidelines for proper etiquette and safety when using exercise facilities and equipment. It emphasizes taking care with the equipment, only using items you know how to operate safely, being alert, and cleaning up after yourself. 2. It defines aerobic exercise as physical activity performed at a moderate intensity for long durations, with benefits including reduced body fat and improved heart and lung function. Muscle- and bone-strengthening exercises increase strength through repetitions and sets. 3. The human body produces energy through carbohydrates, fats, and proteins via the ATP cycle, which is broken down and resynthesized to power cellular functions. Different energy systems provide energy for various durations of exercise.

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    About Aerobic Exercise

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    aerobic exercise

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    1. The document provides guidelines for proper etiquette and safety when using exercise facilities and equipment. It emphasizes taking care with the equipment, only using items you know how to operate safely, being alert, and cleaning up after yourself. 2. It defines aerobic exercise as physical activity performed at a moderate intensity for long durations, with benefits including reduced body fat and improved heart and lung function. Muscle- and bone-strengthening exercises increase strength through repetitions and sets. 3. The human body produces energy through carbohydrates, fats, and proteins via the ATP cycle, which is broken down and resynthesized to power cellular functions. Different energy systems provide energy for various durations of exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    52 views3 pages

    Proper Etiquette and Safety in The Use of Facilities and Equipment: Aerobic Exercise

    Uploaded by

    anya b.
    1. The document provides guidelines for proper etiquette and safety when using exercise facilities and equipment. It emphasizes taking care with the equipment, only using items you know how to operate safely, being alert, and cleaning up after yourself. 2. It defines aerobic exercise as physical activity performed at a moderate intensity for long durations, with benefits including reduced body fat and improved heart and lung function. Muscle- and bone-strengthening exercises increase strength through repetitions and sets. 3. The human body produces energy through carbohydrates, fats, and proteins via the ATP cycle, which is broken down and resynthesized to power cellular functions. Different energy systems provide energy for various durations of exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Proper Etiquette and Safety in the Use of Facilities and Equipment: Aerobic Exercise

    1. Take care in using facilities and equipment.


    2. Only use equipment that you already know how to use. What is Aerobic Exercise?
    3. Be alert and aware in the training area.
    4. In performing exercises and movement in general, practice good form  Physical activity performed with moderate intensity, with a lot of repetitive
    first. movements, undergone long duration of time.
    5. Bring back all equipment in place after use.  Warm up 5-10 minutes
    6. Do not hug the equipment.  Actual Aerobic activity at least 20 minutes.
    7. Return the equipment properly, or leave the venue clean.  Cool down
    8. Check yourself – practice proper personal hygiene and care.
    9. Move on the double; do not loiter around the venue or hang on to
    equipment doing nothing.
    Benefits of Aerobic Exercise
    10. Remember to be nice, as a general rule.  Reduce body fat
     Lower heart rate and blood pressure with moderate exercise
     Increase maximal oxygen consumption
    Aerobic Exercise  Improve cardiorespiratory function
    Muscle- & Bone- Strengthening Exercise
    Throughout the lesson, the students are expected to: What is bone- and strengthening exercise?
     Define aerobic exercise and muscle- and bone- strengthening exercise;  Exercises that, while at the first half of a person’s life, will produce
     Distinguishes aerobic from muscle- and bone- strengthening activities; increases in both muscle and bone strength.
     Explains how to optimize the energy systems for safe and improved  Most commonly seen as weight-bearing activity.
    performance;  Repetitions and sets
     Organize fitness into a target fitness event.

    Repetitions and Sets


     Rep (repetition) full movement, from starting point to finish line.
     A set is a group of repetitions
     The most basic training design is to have anywhere between 6 to 9 reps,
    some will go for 9 to 12 reps in a set.
    Benefits of Muscle- and Bone- Strengthening Exercise ATP Cycle
    - Gain an increase in muscle strength  Adenosine triphosphate (ATP) - this substance will be produce when
    - Strengthen tendons and ligaments carbohydrates, fats, and proteins are break down.
    - Gain positive changes in levels of blood cholesterol  ATP --- repair tissue, production of hormones, digestion, and transmission
    - Gain overall strength, balance, and functional ability of nerve impulses
     As the three phosphates are in a special high-energy bond, the breaking
    of one of the phosphate bonds results ENERGY
    Optimization of Energy Systems  Losing phosphate, ATP becomes ADP (Adenosine Diphosphate)
     ADP resynthesized back to ATP by gaining back a phosphate in process
    Forms of Energy known as “couple reaction’’
    1. Carbohydrates  It is the cycle which produces energy for the body
    2. Fat
    3. Protein
    Phosphocreatine Energy System
     Uses creatine phosphate
    Carbohydrates  Used for instantaneous activity
    1. Our muscles and live store carbohydrates in what is known as  Predominant for 1-5 seconds
    glycogen
    2. It is used as fuel by the body when it is broken down as glucose E.g.
    3. Used for the repair and growth of the body tissue 100-200 meter dash
    4. Energy can also be produced when protein is break down, it happens Shot put
    with prolonged endurance events such as marathons Discus throw

    Fats Lactic Energy System


    1. It is stored under our skin or adipose tissue  Uses muscle glycogen as fuel without oxygen
    2. It serves as insulation for the body to prevent heat loss  Predominant 5-30 seconds
    E.g. 400-800 meter event
    3. Fat, or triglyceride, serves as fuel as well when it is broken down into
    two types of molecules-glycerol and fatty acids
    Limitations:
    4. Energy is released when these are broken down
    1. Limited glycogen stores in muscles;
    2. Excessive lactic acid without oxygen leads to fatigue.

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