BICOL UNIVERSITY

Institute of Physical Education, Sports and Recreation

Legazpi City
Email Address: buipesr@gmail.com

PE 11 – CARDIORESPIRATORY/AEROBIC TRAINING METHOD

JEFREY UBAS RIZO
Instructor
Email: jefrey.rizo@deped.gov.ph
0929-548-3815

ONLINE CLASSROOM RULES

1. Be prepared and be on time

2. Wear appropriate attire
3. Find a comfortable and quite place to study
4. Always bring paper and pen
5. Turn off your microphone when it is not your turn to speak and turn on your camera if
it is necessary
6. Stay focused and discipline
7. Post relevant messages and comments only
8. Respect your teachers and classmates
9. Participate actively
10. Check always your inbox for any announcements from your teacher
11. Submit outputs and requirements on time
12. Ask question
13. Make it fun and fruitful semester!

PHYSICAL EDUCATION TEACHERS

 Educators who instruct students in health, fitness and sports

CHARACTHERISTICS OF SUCCESSFUL PHYSICAL EDUCATION TEACHER

As a PE educator you need to develop two important ability: (a) Athletic Ability and (b)
Teaching Ability

1. INTERPERSONAL SKILLS working with students, parents and other teachers.

Being teacher means being leader and a role model to your students, model in
values such as leadership, teamwork and good sportsmanship. Treating people
around you with respect makes them more likely to respect you and your program
2. COMMUNICATION being able to communicate effectively is another important skill
because clear communication to your students helps them learn your lessons and
keeps them safe. Communicating with parents and other professionals respectfully
shows how you treat your students in your program.it build sense of community
where students feel confident in their abilities
3. PATIENCE AND ADAPTABILITY important skills to successful teaching career
since not all students learn in the same way or the same rate, it’s important to stay
patient and have different approaches. It is important to adopt and modify lessons to
include students different level of abilities.
 4. CREATIVITY being able to adopt and find new activities keeps your classes
entertaining and fun for everybody. Having a variety of activities and outcomes keeps
students engaged and interested in your classes.
5. FOCUS ON STUDENTS as an educator, you need to make sure your students
learning. Being an educator mean you need to have a passion for helping learners
learn skills they can use in their daily lives outside of the classroom.
THE SIX PILLAR OF CHARACTER
1. Trustworthy
2. Respect
3. Responsibility
4. Fairness
5. Care
6. Citizenship
FITNESS FOR ALL
FITNESS AND HEALTH

 The word “HEALTH” is often associated only with physical fitness, but there are other
components of health
 FITNESS means “readiness”. Fit people are better equipped than non-fit people.
 The level of fitness includes all aspects of health and life.
 It affects physical, mental, and social health
WHAT IS PHYSICAL ACTIVITY?

 Anything that gets you moving!

PHYSICAL ACTIVITY

 The term “physical activity” describes many forms of movement, including activities
that involve the large skeletal muscles.
 Activities that involves the small skeletal muscles (e.g. playing board games, drawing,
and writing) are important, but they do not provide the health benefits of activities that
involve the large skeletal muscles and require substantial energy expenditure.
PHYSICAL ACTIVITY AND EXERCISE

 Physical Activity is a general sports, dance, and activities done at work or at home,
such as walking, climbing stairs, or moving the lawn.
 When people do physical activity especially for the purpose of getting fit, we say they
are doing exercise.
DIFFERENCES BETWEEN EXERCISE AND SPORT
EXERCISE

 A form of physical activity done primarily to improve one’s health and fitness
SPORTS

 Is complex, institutionalized, competitive and these very characteristics works against

moderate and rhythmical exercises
 “Physical activity is something you acquire, a characteristic or an attribute one can
achieve by being physically active. And exercise is structured and tends to have
fitness as its goal”
Anonymous
MAKING PHYSICAL ACTIVITY A PART OF YOUR LIFE
There are 1440 minutes in every day. . . .
Schedule 30 of them for physical activity.
TYPES OF PHYSICAL ACTIVITY

 AEOROBIC light to vigorous intensity physical activity that requires more oxygen than
sedentary behavior and thus promotes cardiovascular fitness and other health benefits
(e.g. jumping, rope, biking, swimming, running, playing soccer basketball or volleyball)
 ANAEROBIC intense physical that is short in duration and requires a breakdown of
energy sources in the absence of sufficient oxygen. Energy sources are replenished
as an individual recovers from the activity. Anaerobic activity (e.g. sprinting during the
running, swimming, or biking) requires maximal performance during the brief period.
 LIFESTYLE physical activity typically performed on a routine basis (house chores,
walking, climbing stairs etc.) which is usually light to moderate in intensity.
 PHYSICAL ACTIVITY PLAY activity that requires substantial energy expenditure (e.g.
playing tag, jumping rope etc.) play is the activity with flexible rules, usually self-
selected for the purpose of having fun or recreational.
 SPORTS activity that involves competition.
 WEIGHT-BEARING activity that requires people to move their own weight.

ACTIVITY 1 (Please open to your google classroom)

WHAT IS BEST EXERCISE?

TYPES OF EXERCISE

 CALISTHENICS isotonic muscle-fitness exercise that overloads muscles by forcing

the muscles to work at a height level than usual
 FLEXIBILITY (STERTCHING) exercise designed to stretch muscles and tendons to
increase joint flexibility or range of motion. Specific flexibility exercise need to be done
for each part of the body
 ISOKINETIC muscle-fitness exercise in which the amount of force equals the amount
of resistance, so that no movement occurs
 ISOTONIC muscle0fitness exercise in which the amount of force exerted is constant
throughout the range of motion, including muscle shortening (concentric, contractions),
and muscle lightening (eccentric, contraction)
 MUSCLE-FITNESS exercise designed to build muscle strength and endurance by
overloading the muscles; also called progressive resistance exercise (PRE). Common
forms of muscle fitness exercise include isokinetic, isometric and isotonic
PRINCIPLE OF OVERLOAD it is the most basic law of exercise, which states that the only
way to produce fitness and health benefits through physical activity is to require benefits
through physical activity is to require body to do more than it normally does. An increased
demand on your body (overload) forces to be active; so if you do nothing (underload), your
fitness decreases and your health suffers.

COMPONENTS OF OVERLOAD

 INTENSITY refer to the degree of difficulty of an exercise session. In general training

intensity ranges from 60% to 90%
 DURATION refers to how long a specific activity or an exercise session will last
 FREQUENCY refers to the number of sessions per given amount of time

HOW MUCH AND HOW HARD?

Frequency: 3-5 days per week
 AEROBIC EXERCISE a minimum if 3 days a week are necessary to reach most
exercise goals and minimize health benefits
 STRENGTH TRAINING a minimum of 2 days per week
 FLEXBILITY TRAINING a minimum of 3-5 days per week

Duration
 AEROBIC 20-60 minutes of continuous aerobic activity
 STREGTH 1-3 sets of 8-12 repetitions
 STRETCHING Stretch all muscle groups and hold positions for 10-30 seconds

PROGRESSION is closely associated with principle of overload. The exercise program must
systematically progress so that the appropriate physiological systems continue to be
overloaded. It is important to note however, that excessive overload could lead to exhaustion
(burn – out), injury or impaired performance.

SPECIFICITY states that the specific type of exercise you do determine the specific benefit
you receive. Different kinds and amounts of activity produce very specific and different benefits

REVERSIBILITY simply states that if an individual stops to exercise, the body returns to its
initial level of fitness

FITNESS EQUPTMENT/ SAFETY

 Buy appropriate shoes

 Wear comfortable clothing
 Too hot! Too cold!
 Run and walk with your friends (more fun, safer, with a physical and mental support
system)
 Night time: stay to the well-lit areas
 Select the activities that fun to you
TIMING QUESTIONS
• What time of day is best?
• Choose the most convenient time for your schedule
• Choose a regular time--the same time every day
• Timing may depend on the activity you choose
• Can I eat before exercise?
• It is best not to eat a meal for 2 hours beforehand
 • Be sure to drink plenty of water before and during exercise
• Should I exercise when I’m sick?
• No, especially if you have a fever

EXERCISE IS FOR EVERYONE

 There is need for awareness for physical fitness in developing countries

 Exercise is not only for men but for everyone
 With commitment, opportunities can be developed.
 Even shopping malls provide opportunities for fitness walking

FACTORS AFFECTING FITNESS

 Build
 Diet
 Exercise
 Physical disability
 Illness and fatigue
 Drug taking
 Stress
 Environment
 Age
 Gender
SEDENTARY LIFESTLYE

 A type of lifestyle with no or irregular physical activity ( a couch potato)

 Sitting, reading, watching television and computer use for much of the day with little or
no vigorous physical exercise
 A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor
for cardiovascular disease, mortality, depression, obesity, etc.
 National guidelines recommend that young people spend no more than two hours each
day using electronic media for recreation
Why not make a deal to keep your body fit and healthy? Even exchanging 30 minutes
of TV viewing for some physical activity will deliver real health benefits.
EFFECTS THAT PHYSICAL INACTIVITY AND A SEDENTARY LIFESTYLE HVE ON
YOUR HEALTH
Physical Inactivity and Sedentary lifestyle

 Cardiovascular disease
1. Congestive heart failure
2. Hypertension
3. Coronary heart disease
4. Atherosclerosis
 Musculoskeletal disorders
1. Osteoarthritis
2. Osteoporosis
3. Back pain
4. Bone fractures and connective tissue
 Psychological disorders
1. Mood
2. Depression
 3. Anxiety
 Pulmonary diseases
1. Emphysema
2. Chronic Bronchitis
3. Asthma
 Cancer
1. Breast
2. Colo
3. Lung
4. Prostate
 Weight Management
1. Obesity
2. Diabetes
3. Overweight

HEALTH AND WELLNESS BENEFITS OF PHYSICAL ACTIVITY

 Regular physical activity can do much to prevent disease and illness

 It can help you look your best (with proper nutrition, good posture and good body
mechanics)
 Besides looking better, people who do regular physical activity feel better, do better
on academic work, and are less depressed than people who are less active.
 Regular physical activity results in physical fitness which is the key to being able to
do more of things you want to do and enjoy life
 It allows you to be fit enough to meet emergencies and day-to-day demanding
situations
 Being physically active can build fitness, which, in turn, provides you with many
health and wellness benefits.

FITNESS

Participating in physical activity is beneficial to people of all ages. Physical activity contributes
to fitness, a state in which people’s health characteristics and behaviors enhance the quality
of their lives

WHAT IS PHYSICAL FITNESS

Good health or physical condition, especially as the result of exercise and proper nutrition

TYPES OF FITNESS

 PHYSICAL FITNESS person’s ability to perform physical activity, successfully, without

undue strain and with a margin of safety.

 HEALTH-RELATED PHYSICAL FITNESS a physiological state of well-being that

reduces that risk of hypokinetic disease; a basis for participation in sports; and a vigor
for the tasks of daily living. Components include cardio-respiratory endurance, muscle
strength endurance, flexibility and body composition

 SKILL-RELATED PHYSICAL FITNESS common components of physical fitness (e.g.

agility, balance, coordination, speed, power reaction time) that enable participation in
sports and other physical activities; also called performance or motor fitness.
HEALTH-RELATED PHYSICAL FITNESS

The Cardiovascular Endurance

 The ability of the circulatory and respiratory systems to supply fuel during sustained
physical activity (aerobic fitness)
 To improve your cardiorespiratory endurance, try activities that keep your heart rate
elevated at a safe level for a sustained length of time such as walking, swimming, or
cycling
 It is very important because the more cardiovascular fit you are, the healthier your
lungs, heart and vascular system is.

The Muscular Endurance

 The ability of muscles to continue to perform without fatigue

 To improve your muscle endurance, try cardiorespiratory activities such as walking,
jogging, cycling or dancing
 It is the bridge between muscular strength and cardiovascular endurance

The Muscular Strength

 The ability of muscles to exert force during an activity

 The key to making your muscles stronger is working them against resistance whether
that be from weights or gravity
 It is important for your efficiency at Activities of Daily Living (ADLs)

Body Composition

 Refers to the relative amount of muscle, fat, bone and other vital parts of the body
 Body composition is important to consider for health and managing your weight
 Having a poor body composition has many negative physical and psychological effects

Flexibility

 Is the range of motion around a joint

 Good flexibility in the joints can help prevent injuries through all stages of life. If you
want to improve your flexibility, try activities that lengthen the muscles or a basic
stretching program
 Poor flexibility can directly affect cardiovascular endurance, muscle strength and
muscular endurance.

SKILL-RELATED PHYSICAL FITNESS

 Different sports require different parts of skill-related fitness. Many sports require
several parts. For example, a skater might have a good agility, but may not possess
good power.
 Some people have more natural ability in skill areas than others
 Good health does not come from being good in skill-related fitness.

Speed
 The ability to perform a movement or cover a distance in a short period of time. People
with leg speed can run fast, while people with good arm speed can throw fast or hit a
ball that is thrown fast.
Agility
 The ability to change the position of your body quickly and to control body’s
movements. People with good agility are most likely to be good at activities such as
diving, soccer, ice skating wrestling etc.

Coordination
 The ability to move body parts smoothly and accurately in response to what your
senses tell you

Balance
 The ability to keep an upright posture while standing still or moving. People with good
balance are most likely to be good in activities such as gymnastics, ice skating,
rhythmic gymnastics, ski-jumping, surfing, etc.

Power
 Is the ability to use strength and speed. People with good power might have the ability
tom put the shot, throw the discus, high jump, play football, speed, swim, speed skate,
etc.

Reaction Time
 The amount of time it takes to move once you realize the need to act. People with good
reaction time are able to make fast starts in track or swimming, or to dodge a fast attack
in fencing or karate.

PHYSICAL ACTIVITY IS DEFINED BY ITS DURATION, INTENSITY AND FREQUENCY

 DURATION the amount of time spent participating in a physical activity session

 INTENSITY the rate of energy expenditure
 FREQUENCY is the number of physical activity sessions during a specific time period

COMMON REASONS NOT TO EXERCISE

 I don’t have the time
 I don’t like to sweat
 I’ll look silly
 It hurts
 I don’t know what to do
 It’s not important

MEASURING PHYSICAL ACTIVITY INTENSITY – TARGET HEART RATE

Personal Maximal Heart Rate (PMHR) 220 – AGE = MHR

Training Heart Rate

PMHR X .60 = Minimum Heart Rate
PMHR X.80 = Maximum Heart Rate

TARGET HEART RATE

Are you training at the right pace?
220-36 = 184 (MHR) 184 X.60 = 110 (LOW) 184 X.80 = 147 (HIGH)
My range is 110 – 147 (60-80%) (18-24)
Training Zone:

Warm up Zone: 50-60%

Fat burning Zone: 60-70%
Aerobic Zone: 70-80%
Anaerobic Zone: 80-90%
Red Line Zone: 90-100%

PHYSICAL ACTIVITY PHYRAMID

BASIC PRINCIPLE OF EXERCISE (TRAINING)

SUMMARY:

 Physical inactivity is one of the top 10 leading causes of death and disability in the
developed world
 Exercise improves our body and minds
 Even moderate exercise has many health benefits
 It is important to set fitness goals that are realistic and meaningful for you
 It takes time to make fitness part of a lifestyle, and we will all have ups and downs in
following our exercise programs
Exercise feels good!

“The first wealth is health."

Ralph Waldo Emerson

PE 11 – CARDIORESPIRATORY/AEROBIC TRAINING METHOD

JEFREY UBAS RIZO
Instructor
Email: jefrey.rizo@deped.gov.ph
0929-548-3815