Nabua National High School

Nabua Camarines Sur

s/y 2016-2017

AEROBIC
EXERCISES AND
ACTIVITIES &
MUSCLE AND BODY
STRENGTHENING
ACTIVITIES
(PHYSICAL EDUCATION & HEALTH
11)

Submitted by: Josette O. Bonador

HUMSS II
Submitted to: Ms. Lalaine Tolentino
 AEROBIC EXERCISES AND
ACTIVITIES
What is an aerobic exercise?

 Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just
a few minutes with the objective of improving your cardiorespiratory fitness and your health.
 "Aerobic" means "in the presence of, or with, oxygen."
 You know you're doing aerobic exercise when your heart's thumping and you're breathing faster than you
do at rest but you can sustain the activity for extended periods of time. I recommend the cue "warm and
slightly out of breath" to determine if your activity level is aerobic.
 Walking, jogging, biking, dancing, and swimming are examples of activities that can be performed
aerobically.
 Anaerobic, on the other hand, means "the absence of, or without, oxygen."
 Anaerobic exercise is performed at an intensity that causes you to get out of breath quickly and can be
sustained for only a few moments. Weight lifting and sprinting are examples of anaerobic exercise.
 Aerobic exercise is sometimes known as "cardio"- exercise that requires pumping of oxygenated blood by
the heart to deliver oxygen to working muscles.
 Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained
for the exercise session. In contrast, anaerobic ("without oxygen") exercise is activity that causes you to
be quickly out of breath, like sprinting or lifting a heavy weight.
 Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking,
aerobics classes, dancing, cross country skiing, and kickboxing. There are many other types.
 Aerobic exercises can become anaerobic exercises if performed at a level of intensity that is too high.
 Aerobic exercise not only improves fitness; it also has known benefits for both physical and emotional
health.
 Aerobic exercise can help prevent or reduce the chance of developing some cancers,
diabetes, depression, cardiovascular disease, and osteoporosis.
 An aerobic exercise plan should be simple, practical, and realistic. Specific equipment (such as cardio
machines) may be used but is not necessary for successful aerobic exercise.

 Aerobic activities are those in which young people rhythmically move their large muscles.
Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are all
examples of aerobic activities. Aerobic activities increase cardiorespiratory fitness. Children
often do activities in short bursts, which may not technically be aerobic activities. However,
this document will also use the term aerobic to refer to these brief activities.

Benefits of aerobic exercises:

 Improves cardiovascular conditioning

 Decreases risk of heart disease
 Lowers blood pressure
 Increases HDL or "good" cholesterol
 Helps to better control blood sugar
 Assists in weight management and/or weight loss®
 Improves lung function
 Decreases resting heart rate
Exercise safety
 Lower impact aerobic exercise includes:
 Swimming
 Cycling
 Using an elliptical trainer
 Walking
 Rowing
 Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets
the upper body only)
Higher impact aerobic exercise includes:
 Running
 Jumping rope
 Performing high impact routines or step aerobics

Examples of Aerobic Exercise and Activities

Sometimes the hardest part of exercising isn't making the decision to actually do it, it's deciding what type of
physical activity you would enjoy and that would be best for your body. Aerobic exercise is any type of activity that
increases your heart rate over an extended period of time. Moderate- and vigorous-intensity aerobic exercise is
the most effective for burning calories and losing weight. The number of calories you burn for each exercise is
based on the intensity of your workout as well as on your physical fitness level and age.

 RUNNING, BRISK WALKING AND JOGGING

Running is one of the most popular forms of aerobic exercise.  

Among the most popular forms of aerobic activity because they usually require little to no equipment other than
shoes, running, brisk walking and jogging can be performed outside in decent weather or indoors on a treadmill.
The steeper the incline of your walking or jogging, the more difficult the exercise will be and the greater aerobic
workout you'll get. Other variations on this form of aerobic activity include an elliptical trainer, which has the same
effect but reduces the impact on your joints, as well as a stair stepper, which increases the difficulty by requiring
you to walk up simulated flights of stairs.

Walking
Let’s look at some of the ways a walking habit can improve your health:
 Better cardiovascular fitness
 Stronger leg muscles
  Lower blood pressure
 Lower risk of heart disease, diabetes, bowel cancer and osteoporosis.

It’s also a safe, low-impact exercise that most people can do — and it’s especially good if you’re overweight, unused to physical
activity or pregnant.
Walking for 30 minutes a day at moderate intensity is great. Walking for a longer period of time is better still. As you get fitter,
you will be able to walk more briskly. Walking up and down hills will also help to boost stamina and leg strength. You’ll get even
more benefits from a walk if you swing your arms as this helps you walk faster and can burn 5 to 10 percent more kilojoules.
Things to consider
If weight loss is your goal, the National Heart Foundation of Australia recommends you walk at a moderate intensity for 45
minutes to an hour on most days of the week to lose weight and keep it off.

Running
Like walking, running is an inexpensive exercise you can do anywhere at a time that suits you. It is beneficial in helping to
improve heart and bone health. Its advantage over walking is that it improves heart fitness and burns kilojoules at a greater
rate. It takes roughly an hour for a walker to burn the same number of kilojoules that a runner burns in 30 minutes.
Jogging is running at a slower pace which is still a great aerobic exercise. Like walking, running or jogging can be a social activity
you can do with a friend or in a group. Many areas have running clubs which welcome runners of all skill levels.

Things to consider
Running is a high-impact exercise so the injury risk is higher than with walking. Common problems include injuries to the knee,
shin splints and ankle sprains. If you can, you should aim to run on dirt tracks or grass rather than on the road as this puts less
stress on the feet and knees. Runners and joggers need well-fitted running shoes designed to cushion the impact of running. If
you’re not normally active, it’s important to start with regular walking first before gradually building up to jogging or running,
and speak to your doctor before starting any new exercise program.

 SPORTS

Sports keep your heart rate elevated and may

prove to be more enjoyable than just working
out at the gym. 
Many sports, including individual and
team sports that require long periods of
running or jogging, can get your heart
rate elevated long enough to be
considered aerobic exercise. Basketball,
racquetball, backyard football,
gymnastics and other sports get — and
keep — your heart rate elevated and
may prove to be more enjoyable than
just working out at the gym. If you're
interested in participating in sports to
get your aerobic exercise in, look into local sports leagues or clubs for people who share your interests.

Team sports
Fast-paced sports such as soccer, netball or basketball provide an aerobic workout, improve muscle and bone
strength — and provide a social activity as well.

Things to consider
There’s a risk of injury especially to knees and ankles. You’ll need to fit training and match commitments into your
schedule.
  SWIMMING AND WATER AEROBICS

Swimming and water aerobics provide the same type of cardiovascular workout as aerobic exercise on land.  
Some people who have bad joints or are experiencing injuries may prefer to jump in the water for their aerobic
activity. Swimming and water aerobics provide the same type of cardiovascular workout as aerobic exercise on
land, but with less impact and more resistance, thanks to the water. Sports and fitness clubs such as the YMCA
often offer group water aerobics classes to help keep you motivated and help you feed off the energy of other
people.

Swimming
If it’s too hot to walk or run, swimming can be a cool way to get fit. It’s a low-cost workout for the whole body especially the
muscles of the back, shoulder and arms and improves flexibility as well. It’s a good way to exercise if you’re overweight,
pregnant or have joint problems as the water helps support your weight and can reduce the pressure on your joints. The risk of
injury to muscles, ligaments or joints is also low.

Things to consider
It’s less effective for weight loss compared to walking or running. And because it’s not a weight-bearing exercise, it doesn’t
reduce the risk of bone loss. If you’re swimming outdoors, remember to use sunscreen and reapply at regular intervals.

Aquarobics
These exercise sessions are done in a swimming pool and are available at some fitness centres or through local community
health services. Aquarobics is a low-impact way to improve heart fitness and muscle strength without stressing the joints. It’s
particularly suitable for anyone who’s pregnant, has joint problems and is overweight or unused to exercise.

Things to consider
Like swimming, aquarobics is less effective for weight loss and doesn’t improve bone strength.

 BIKING
Biking offers you the ability to get in a rigorous workout or enjoy some relatively leisurely exercise.  
Like jogging and brisk walking, biking offers you the ability to get in a rigorous workout or enjoy some relatively
leisurely exercise, depending on your mood and needs. You can take a bike out into the warm weather or ride a
stationary bike in the gym when it's cold or rainy. Either way, you're getting a low-impact workout that increases
your heart rate and helps you burn calories and fat.

Cycling
Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly form of transport. It’s good exercise for
improving leg strength and toning leg and buttock muscles — but with less stress on joints compared to running or walking. If
you’d rather not ride outdoors, exercise bikes at home or in a gym are a good alternative.
Spinning classes available at some fitness centres are another indoor cycling option. These involve simulating different biking
activities on a stationary bike — for example, cycling uphill or sprints — and are choreographed to music.

Things to consider
If you ride outdoors a helmet is essential, as well as reflective clothing if you ride when it’s dark. You need to maintain your bike
so that it’s safe to ride and know how to ride safely on the road.

MUSCLE AND BODY

STRENGTHENING ACTIVITIES
In addition to getting your heart pumping, you’ve got to strengthen your bones, joints, and muscles so you can
keep your body moving and supported for a long time.

Muscle-strengthening activities involve having muscles work or hold against a force or some weight. Activities like
push-ups, sit-ups, lunges, squats, lifting weights, and working with resistance bands do this—and so do a good
game of tug-of-war, gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through an impact (often with the ground) or
tension force that promotes bone growth and strength. Activities like running, brisk walking, tennis, basketball,
and volleyball are great for your bones, as are hopping, skipping, and jumping. Many bone-strengthening activities
may also help strengthen your muscles.

You don’t need to join a gym to get your bones and muscles stronger. Planned exercises (using weights, bands, or
your body weight) and activities such as heavy gardening—with all that digging and shoveling—work, too.

Try and choose activities and exercises that work the major muscle groups of your body—legs, hips, back, chest,
stomach, shoulders, and arms. Exercises for each muscle should be repeated 8 to 12 times per session. As with all
exercise, if you haven’t been active in a while, start slowly and build up.

Types of Activity

 Muscle-strengthening activities make muscles do more work than usual during activities of daily life. This
is called "overload," and it strengthens the muscles. Muscle-strengthening activities can be unstructured
and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war. Or
these activities can be structured, such as lifting weights or working with resistance bands.
 Bone-strengthening activities produce a force on the bones that promotes bone growth and strength.
This force is commonly produced by impact with the ground. Running, jumping rope, basketball, tennis,
and hopscotch are all examples of bone strengthening activities. As these examples illustrate, bone-
strengthening activities can also be aerobic and muscle-strengthening.

BONE STRENGTHENING: EXERCISES TO IMPROVE YOUR BONES

It's no surprise that our bodies change as we get older. Some of these changes are noticeable, while others are not
as obvious. Starting at about age 30, bone density starts to decrease in both women and men. In women, this loss
continues and speeds up after menopause. Consequently, our bones become more brittle and are more
susceptible to a break as we age. According to the International Osteoporosis Foundation, one in three women and
one in five men over the age of 50 will experience osteoporotic fractures.

Fortunately, regular exercise can go a long way toward bone strengthening, helping avoid or slow down bone
loss in men and women alike. There are two general exercise groups that promote bone strengthening by building
and sustaining bone density: weight-bearing and strength-training exercises.

Weight-Bearing Exercises

Weight-bearing activities work your body's bones and muscles against the forces of gravity while you're standing
up, causing your muscles to pull on your bones. This type of action helps increase or preserve your bone density.

Weight-bearing exercise can be high- or low-impact. High-impact weight-bearing exercises include running, hiking,
dancing, stair climbing, and jumping rope. Low-impact weight-bearing exercises, while not as beneficial as high-
impact weight bearing exercises, are a dependable substitute if you are not able to perform high-impact activities
due to balance issues or fall risks. Examples of low-impact exercises include running on standing elliptical
machines, low-impact aerobics, and walking.

Strength-Training Exercises

Strength-training exercises are activities in which you incorporate some form of resistance, usually weights, against
your body. By putting stress on your muscles and bones, strength-training exercises increase muscular strength
and improve your bone density. Common strength-training exercises include weight lifting with machines or hand
weights; resistance activities, such as elastic exercise bands or pulley machines; and body-weight and functional
activities, such as repetitively standing up from a sitting position or standing up on your tiptoes.

The main objective of strength-training exercise is to increase your muscle mass in order to improve your balance
and strength, which helps decrease risk factors for falls and bone fractures. Yoga and Pilates can also improve
strength, flexibility, and balance. While there are numerous benefits to yoga and Pilates, it is important to note
that some positions may not be appropriate if you have osteoporosis or are at increased risk of fractures, but
substitutions or modifications that have the same effect may be available.

Talk to your doctor before beginning any exercises that focus on bone strengthening, especially if you have ever
broken a bone due to osteoporosis or are at risk of breaking a bone. Your doctor or a rehabilitation professional
can help you decide which exercises are safe for you and make modifications when appropriate.