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.