Aerobic Files

Learning Objectives:
 Define exercise and determine its types;
 Identify and apply the phases of exercise;
 Create a workout plan based on the principles of exercise training;
 Appreciate the benefits of exercise for wellness; and
 Design an individualize exercise plan anchored to FITT (Frequency, Intensity, Time and Type) and
actualize for habitual active lifestyle.
Types of exercise
(https://www.youtube.com/watch?v=NSiMmeN4TeQ)
aerobic (Endurance) Exercise
Aerobic (consumes more body oxygen) exercise increases your heart rate and breathing. This is done in
a long duration and usually has lower impact on the body when it comes to energy burning than the
anaerobic exercises (but depending on the intensity). It enables the heart, lungs and muscles to work
overtime and is the primary element of overall fitness programs. They keep the respiratory and
circulatory system moving thus, strengthening and keeping them healthy. Aerobic is good for people
with diabetes and heart ailments. that also boosts one’s endurance. It enables the large muscle groups
to work causing the release of more oxygen in the body that it normally done while resting. You can do
aerobic exercises when you jog, play tennis, swim laps, climb stairs, dance, and bike, do yard work like
digging, raking, and gardening, mountain hiking, and variations of jumping.
Aerobic explain?
The term aerobic actually means "with oxygen," which means that breathing controls the amount of
oxygen that can make it to the muscles to help them burn fuel and move. Benefits of aerobic exercise.
Improves cardiovascular conditioning.
Cardiovascular system
The cardiovascular system consists of the heart, blood vessels, and blood. Its primary function is to
transport nutrients and oxygen-rich blood to all parts of the body and to carry deoxygenated blood back
to the lungs.
Why is the cardiovascular system important?
The cardiovascular system delivers oxygen, nutrients, hormones, and other important substances to
cells and organs in the body. It plays an important role in helping the body meet the demands of activity,
exercise, and stress. It also helps maintain body temperature, among other things
What are the example of aerobic?
Dancing, swimming, water aerobics, biking, walking, hiking, climbing
What are the benefits of aerobic?
 Keep excess pounds at bay. ...

 Increase your stamina, fitness and strength. ...
 Ward off viral illnesses. ...
 Reduce your health risks. ...
 Manage chronic conditions. ...
 Strengthen your heart. ...
 Keep your arteries clear. ...
 Boost your mood.
Anaerobic (Strength) exercise
anaerobic exercise focuses on developing strength. The term anaerobic simply means without oxygen.
This exercise relies on doing short-term but extreme physical activity just like sprinting and weightlifting,
where oxygen supply is surpassed by oxygen demand. It includes strength and resistance training, can
firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination.
Anaerobic exercise also includes weight training, functional training, eccentric training, interval training,
sprinting, and high-intensity interval training which increase short-term muscle strength. These exercise
routines help provide bones and muscle strength, and maintain adult’s independence. Strength training
reduces falls and helps you carry out daily activities that involve lifting things or necessities such as
groceries. The process called glycolysis makes it possible to do strength training by storing energy in
your muscles. In this method, glycogen breaks down into glucose or “sugar” which is then converted
into energy. During anaerobic exercise, glycolysis happens in muscles cells utilizing no oxygen to produce
energy faster, thus producing a by-product called lactic acid. Lactic acid is the cause of muscle fatigue.
Doing anaerobic exercise in regular basis will help promote body tolerance and elimination of lactic acid.
Some examples of strength training include; sprints, biking, jumping rope, strength training, push-ups,
pull-ups, curl-ups, and sit- ups.
What is an example of anaerobic?
Examples include jumping, sprinting, or heavy weight lifting.

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Learning Objectives:

 Define exercise and determine its types;

 Identify and apply the phases of exercise;

 Create a workout plan based on the principles of exercise training;

 Appreciate the benefits of exercise for wellness; and

aerobic (Endurance) Exercise

Why is the cardiovascular system important?

Dancing, swimming, water aerobics, biking, walking, hiking, climbing

What are the benefits of aerobic?

 Keep excess pounds at bay. ...

Anaerobic (Strength) exercise

What is an example of anaerobic?

Examples include jumping, sprinting, or heavy weight lifting.

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