Document 8

Anne shelley R.Garcia.
HOPE
Humss1104
QUESTION TIME!!!
1. Differentiate aerobic, muscle strengthening and bone strengthening activities.
Aerobic activities
Aerobic exercises, also known as cardiovascular exercises, are activities that increase your heart rate and
breathing rate over an extended period. These activities primarily focus on improving the efficiency of
your cardiovascular system. Examples of aerobic activities include brisk walking, running, swimming,
cycling, and dancing.
Muscle strengthening activities

Muscle strengthening exercises aim to enhance the strength, endurance, and size of your muscles. These
activities typically involve resistance or weight training, which create tension in your muscles. Examples
of muscle strengthening activities include weightlifting, bodyweight exercises (such as push-ups and
squats), using resistance bands, and using weight machines.
Bone strengthening activities

Bone strengthening exercises are specifically designed to promote bone health and prevent conditions
such as osteoporosis. These activities typically involve weight-bearing or impact-loading exercises, which
put stress on the bones, stimulating the formation of new bone tissue. Weightlifting, jumping, skipping,
stair climbing, and high-impact aerobics are examples of bone strengthening activities.
2.How do these activities contribute to your overall health? Cite at least 5 benefits.
Improved cardiovascular health : Aerobic exercises strengthen the heart muscle, improve blood
circulation, lower blood pressure, and reduce the risk of heart disease.
Increased muscle strength and endurance : Muscle strengthening activities lead to stronger muscles,
improved muscle tone, enhanced physical performance, and increased metabolism.
Enhanced bone density : Bone strengthening activities help increase bone density, which can reduce the
risk of fractures and osteoporosis.
Weight management : All three types of activities contribute to weight management by burning calories,
increasing metabolism, and promoting the development of lean muscle mass.
Mental well-being : Regular participation in these activities has been shown to reduce stress, anxiety,
and symptoms of depression. Exercise also promotes the release of endorphins, which can improve
mood and overall mental well-being
3. Explain the importance of Frequency, Intensity, Time, Type (FITT) in doing exercise
Frequency: Refers to how often you engage in physical activity. The frequency of exercise sessions
determines the level of consistency and regularity. Regular exercise is necessary to achieve and maintain
fitness benefits. The recommended frequency varies depending on the individual's goals and fitness
level.
Intensity:Relates to the level of effort or difficulty of an activity. The intensity of exercise determines the
physiological response and the specific benefits obtained. It can be adjusted by manipulating factors
such as resistance, speed, or heart rate. It is important to find an appropriate intensity level that
challenges your body without risking injury or overexertion
Time: Refers to the duration of each exercise session. The duration may vary depending on the type of
activity, fitness level, and goals. For aerobic activities, the American Heart Association recommends at
least 150 minutes of moderate- intensity exercise or 75 minutes of vigorous- intensity exercise per week.
Muscle strengthening activities should be performed for all major muscle groups at least twice a week.
Type :Refers to the specific kind of exercise or activity performed. Different activities provide different
physiological benefits. It is important to include a variety of exercises that target different muscle groups
and energy systems to achieve a well-rounded fitness program. Choosing activities that align with your
interests and preferences can also help with adherence to an exercise routine.
By considering the FITT principles, individuals can tailor their exercise programs to their specific needs,
goals, and abilities, ensuring a balanced and effective approach to physical fitness and well being

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Anne shelley R.Garcia.

1. Differentiate aerobic, muscle strengthening and bone strengthening activities.

Muscle strengthening activities

Bone strengthening activities

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