2 Module

FITNESS EXERCISES:
Cardiorespiratory and Muscular Fitness

OBJECTIVES:
➢ Define and identify
the cardiorespiratory
and muscular
system and its
benefits
➢ Identify methods for
assessing and
improving the
cardiorespiratory
system
➢ Assess muscular
strength and
endurance
➢ Perform
cardiovascular and
muscular endurance
exercises

Good day! It’s our second modular learning and welcome to Physical
Education 1 “Fitness and Wellness”. The second module of this course will
not just center on concepts of cardiorespiratory and muscular fitness but will
be more on its application. Activities and exercises will measure your
capacities and at the same time will help you assess your strength and
weaknesses. As you go on with the activities you may need not to rush for
success takes time. Take your time and enjoy!
 FITNESS EXERCISES: Cardiorespiratory and Muscular Fitness| Module 2

Cardiorespiratory Fitness

What do you know about cardiorespiratory system?

How often you work on your cardio?
What are your cardio exercise routine?

Have you ever walk on the fitness gym and heard people talking about cardio?
Well in some time before 1960, aerobic was often used interchangeably with the term
“cardio”. Before people talk about it on gym, Dr. Kenneth Cooper coined the term cardio
which means heart.

In this lesson, we will understand and examine about cardiorespiratory fitness.

Know how we can apply the concepts into visible benefits through various exercises in
different levels in frequency, intensity and time. Building a healthy and fit body begins by
strengthening the cardiorespiratory system. Shall we start?

What is cardiorespiratory system?

Cardiorespiratory is composed of cardiovascular and the respiratory systems.

Cardiovascular pertains to the heart and blood vessels functions while respiratory is on
the functionality of the lungs through respiration.

How the cardiorespiratory works?

According to Scott Flynn, cardiorespiratory operates to obtain and circulate vital

compounds throughout the body—specifically, oxygen and nutrients, such as food
energy, vitamins and minerals. Both oxygen and nutrients, which are imperative for
cellular energy production, must be taken in from the lungs are so interlocked in this
process, the two systems are often labeled together as cardiorespiratory system. With
healthy respiratory system, the body could bring in enough oxygen, release carbon
dioxide (the chemical waste product of cellular metabolism) and eliminate unwanted
particles that enter the respiratory tract when inhaling. With a healthy heart, transporting
oxygen from the lungs and nutrients from the digestive system to the body’s cells would
be possible.

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What is Oxidative Energy System?

Oxidative energy system or so called aerobic system. Scott Flynn says that this
form of energy system is contingent on the ability of the cardiorespiratory system to deliver
oxygen and nutrients and the cell’s ability to process that oxygen. This system works
whenever we do aerobic exercises. Aerobic exercise is any repetitive activity that you do
long enough and hard enough to challenge your heart and lungs.

On other hand there is Anaerobic or Non-oxidative Energy System. In the book of

Schlosberg, Neporent and Drenth: “Fitness for Dummies”, this kind of energy system
involves activities and exercises with high-intensity like all-out sprinting or very heavy
weight lifting.

Table 3.

Aerobic Exercises Sample Duration and frequency

Running/jogging 20–60 minutes, 2 or 3 times per week
Walking 30–60 minutes, 2 or 3 times per week
Dancing 20–60 minutes, 2 or 3 times per week
Jump rope 10–25 minutes, 2 or 3 times per week
Swimming 10–30 minutes, 2–5 times a week. Try to
increase your duration by 5 minutes each
week.
Stationary bike (cycling) 30–60 minutes, 3 times per week
Cardio kickboxing 60 minutes, 1–3 times per week

Two Cardio Rules

As stated in the book of Schlosberg, Neporent and Drenth: “Fitness for Dummies”,
there are two important cardio rules that you must not break. This is applied whenever
we indulge our body to activities like physical exercise and most importantly on vigorous
activities which involves high energy consumption.

First rule is Warming Up of aerobic exercise (5 to 15 minutes) at a very easy pace.

For example, runners may start out with a brisk walk or a slow run or jog. People who are
out of shape need to warm up the longest. Their bodies take longer to get into exercise
groove because their muscles aren’t used to working hard. Warming up increases the
temperature in your muscles and in the tissues that connect muscles to the bone
(tendons) and bone to bone (ligaments). Warmer muscles and joints are more pliable
and, therefore, less likely to tear. Warming up also helps redirect the blood flow from
places such stomach and spleen to the muscles that is used in exercise. This blood flow
gives more stamina by providing muscles with more nutrients and oxygen. In other words,
you tire quickly if you don’t warm up. Warming up allows heart rate to increase at a safe,
gradual pace.

Second rule is Cooling Down, after your workout don’t stop suddenly and make a
dash for shower or plop on the couch. Cool down should last five to ten minutes—
Longer if you’ve done an especially hard work out. The purpose of the cooldown is the
reverse of the warm-up. Cooling down prevents blood from pooling in one place. When
you suddenly stop exercising, your blood can quickly collect, which can lead to dizziness,
nausea and fainting. If you’re really out of shape or at risk for heart disease, skipping a
cooldown can place undue stress on your heart.

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Aerobics Purpose of Aerobic Activity

The external effects of aerobic are generally the components of physical fitness:
flexibility, muscular, strength, and endurance, cardio-respiratory endurance and body
composition. These areas will show improvement with regular participation and a
nutritional diet. But what are the internal effects from aerobic exercise that are not visibly
apparent?

1. Heart- During an aerobic workout, both the rate at which the heart beats (heart
rate) and the amount of blood the heart pumps per beat (stroke volume) increases.
Basically an improvement in the cardiac output occurs due to a continuous
exercise regimen. The cardiac output is the product of the heart rate times the
stroke volume.
2. Lungs- During aerobic exercise the body demands more oxygen, so the lungs must
deliver more oxygen to the working muscles through the blood. As the depth of
breathing increases, exchange of oxygen and carbon dioxide between the lungs
and the blood occurs more rapidly and efficiently. Regular exercise increases the
lungs capacity to deliver oxygen.
3. Metabolism- Metabolism is the body’s process of converting food into energy
through numerous chemical reactions. During an aerobic workout; as the muscles’
need for oxygen increases, more energy is expended, which increases the
metabolic rate. Increased metabolic rate allows the body to use more energy, or
calories, during aerobic activity, and even at rest.
4. Blood Transport- With aerobic training, blood volume and hemoglobin increase,
facilitating the delivery of oxygen. The exercising muscles’ ability to extract and
use oxygen from the blood improves with regular aerobic exercise. Finally, the
amount of breathing needed to perform aerobic exercise decreases, and blood
transport increases. These benefits continue during rest and everyday living.

Measuring and Monitoring Heart Rate

Heart rate is the number of times that your heart beats per minute. It is also called
your pulse. You can determine this number by counting the beats at your wrist or neck or
by wearing a gadget called heart-rate monitor.

Resting Heart Rate (RHR) is the number

of times your heart beats per minute when
you’re just sitting around. By keeping track
of your heart rate over a long period of time,
you discover some interesting things about
your progress. For a beginner, heart rate
has work a lot harder to keep up with body’s
demands for blood and oxygen. If you work
out on regular basis, your aerobic system
will gradually become more efficient.
Supposed you started working out and your
heart rate reaches 140 bmp and after two months your heart rate drops to 120 bmp. This
significant drop means you have to step up your workout or challenge yourself for another
level.

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Target heart-rate (THR) can be determined by getting the Maximum heart-rate

(MHR). In getting your target heart rate you can use either of the two methods:

Max Heart Rate Method

1. Calculate MHR;
MHR= 220-age
2. Calculate high and low THR by plugging in a percentage range. In this example,
60% and 80% are being used.
MHR x .60 = THRLow
MHR x .80 = THRHigh
3. The resulting low and high THR numbers represent the range, or target intensity.

Karvonen Heart Rate Method

1. Subtract your age from 220. For example we take age= 18 and RHR=70
220 – 18 = 202
2. Subtract your resting heart rate (RHR) from your estimated maximum.
202 – 70 = 132
3. Multiply the number you arrived at in step 2 by 50%. Then add your resting heart
rate (RHR) back in.
132 x 0.50 = 66
66 + 70 = 136
136 is low end target zone
4. Multiply the step 2 result by 85% percent. Then add your resting heart rate back
in.
132 x 0.85 = 112
112 + 70 = 182
182 is the high-end target zone.
BREAK

Okay, now that you feel you’ve arrived on your heart rate target zones,
it’s time to maintain the beat per minute (bmp)on the pace with these activities.
Always remember the rule, warm-up your body first.
In taking the activities, do not finish it all in one day to avoid possible health problems.

ACTIVITY 3
Pulse Records.
Keep track of how often and how well you engage in beneficial aerobic activity. Use the
Max heart rate method.

Target Heart-Rate Zone

_______________________
________________________
(60% of maximum heart rate) (80% of maximum heart
rate)

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In Your Target
Date Activity Pulse Rate Heart
Rate? Yes / No

* To gain aerobic or cardiovascular benefits, you must exercise at an intensity that makes your
heart beat at a pace somewhere in your target heart zone.
* Create a list of moderate to vigorous activities that you will participate in that will ensure you
achieve and maintain your target heart rate zone.

ACTIVITY 4
Aerobic Fitness 12 Minute Run/Jog/Walk
Instructions: The objective is to cover the greatest possible distance in a 12 minute period.
Students may choose to perform on a track, in a gym, on a field or other accurately
measured course.

A: Prior to the Run

• Establish the distance of one lap of the gym, track or field to calculate total distance
(e.g., one lap of the gym = 100 metres, 20 laps = 2000 metres or 2 km).
• No eating or drinking (except water) immediately prior to taking the test.
• Wear appropriate clothes (e.g., shorts, t-shirts, etc.) and running shoes.
• Notify the teacher before the test of any concerns you have or medications you may be
taking.

Number of Laps Completed: __________ Distance Covered: ___________

Target Heart Rate Zone: 60 % of max.: ___________ 80 % of max.: ___________
Target Heart Rate Zone Maintained? Yes: ____ No: ____

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MUSCULAR FITNESS

Every day we wake-up and work plenty of things, these tasks are possible because
of movements. Our muscles plays significant role in body movement and shares the
largest portion of energy expenditure. There are over 600 muscles working together for
every movement we make, from pumping blood through the heart and moving food
through the digestive system, blinking and chewing.

So, what type of muscle do you use while filming yourself on a tiktok challenge?

Muscular Physiology

According to Jonathan Howard, muscles are highly specialized to contract

forcefully. Muscles are powered by muscle cells, which contract individually within a
muscle to generate force. This force is needed to create movement.

Table 4.

Types of Muscles
Skeletal Muscle Responsible for body movement
Cardiac Muscle Responsible for the contraction of the
heart
Smooth Muscle Responsible for many tasks, including
movement of food along intestines,
enlargement and contraction of blood
vessels, size of pupils and many
contractions

Muscle Contraction is the activation of tension-generating sites within muscle

Fibers. In table 5, Jonathan Howard describe the different types of muscle contraction.

Table 5.

Types of Muscular Contraction

Isometric
This is a static contraction where the length of the muscle, or joint angle, does no
change. Example is pushing against a stationary object such as wall.

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Concentric Muscle contracts and

Isotonic
Muscle fattens and there is
movement at the joint.
shortens against a resistance.
This may be referred to as the
Types of
lifting or positive phase. Example
Isotonic
is bicep curl
Contraction
Eccentric Occurs when the
muscle is still contracting and
lengthening at the same time.

The Skeletal Muscle

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Body Movement

Locomotor Movement are movements in which body changes location from one
place to another.

Table 6.

Locomotor Movement
Walking The basic means of locomotion. In
walking, the arms swing in the opposition
to the feet
Running The stride is longer, more rapid and with
a greater arm swing
Jumping Is a spring into the air from one foot or
both feet landing on both feet
Hopping It is the spring in the air from one foot and
landing on the same foot
Leaping It is the spring in the air from one foot and
landing on the opposite foot. It can be
done forward and sideward
Skipping Is made of two fundamental movements,
the step and hop.
Sliding A slide consist of a step on one foot and
a draw on the other foot up to the first
with a shift of weight.
Galloping It consist of stepping or sliding
movement and a quick cut. One foot is
always ahead of the other.

Non-locomotor or Axial Movement are movements done in place.

Table 7.

Non-locomotor Movements
Flexion Bending or shortening of a body part
occurring at a joint.
Extension Stretching or straightening of a body part
occurring at a joint
Rotation Turning, twisting or revolving on its axis
Pendular Swinging and swaying movements
Percussive Striking and hitting, pushing or pulling
Vibratory Shaking and vibrating
Sustained A slow flowing movement with a balance
of movement throughout
Suspended A sharp movement followed by series of
slow prolonged movements until a peak
is reached

Workout for Skeletal Muscles

1. Resistance Workout

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Resistance training is any physical activity that causes the muscles to work against
an additional force or weight (this concept is called resistance). There are essentially two
different types of resistance training exercises.

1. Isotonic exercise – these exercises involve any movement of your muscle groups (legs,
arms, stomach, back, etc.) against some type of resistance (examples: lifting barbells,
dumbbells, exercise using resistance bands, or body weight exercises including pushups
and sit-ups).
2. Isometric exercise – these exercises do not involve movement of the joint itself, but
instead the muscle group is held still in place against the resistance (examples: plank
holds, wall sits, holding grocery bags, etc.)

Resistance Training Equipment

Many types of resistance training equipment can be used effectively to improve

muscular fitness. Among these are free weights, resistance machines, and resistance
bands. Even your own body weight can be used for resistance training. Each method of
resistance training has advantages and disadvantages. Choosing one or a combination
of these can help you reach your fitness goals.

• Free weights:
Examples of free weights are barbells and dumbbells.
• Resistance bands or tubes:
Resistance bands or tubes consist of elastic bands or tubes that can substitute for
free weights or machines to help you build muscular strength, fitness, and bone
density. They come with various levels of resistance from extra light to extra heavy.
• Resistance machines:
Many stationary resistance machines in gyms use selectable stacks of weights to
change resistance.

2. Home Workout without Equipment

There are various exercises that you can use for a particular muscle or muscle
group. Most of those exercises are more effective when using gym equipment and
apparatus. But there are also ways to develop your muscles even without using gym
equipment. This workout can be modified to its frequency, intensity and duration
depending into your level of fitness and to your set goals of developing your muscles. The
table 7 are suggested exercises for particular muscle group or body part.

Table 8.

Body Part Suggested Workout

Abdomen ➢ Abdominal Crunches
Lie on your back with your knees bent and arms
stretched forward. Then lift your upper body off the floor.
Hold for few seconds and slowly return. It primary works
the rectus abdominis muscle and the obliques.
➢ Russian Twist
Sit on the floor with your knees bent, feet lifted a little bit
and back tilted backwards. Then hold your hands
together and twist side to side.

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➢ Mountain Climber
Start in the push-up position. Bend your right knee
towards your chest and keep your left leg straight, then
quickly switch from one leg to the other. This exercise
strengthens multiple muscle groups
➢ Heel Touch
Lie on the ground with your legs bent and your arms by
your sides. Slightly lift your upper body off the floor and
make our hands alternately reach your heels.
➢ Leg Raises
Lie down on your back, and put your hands beneath your
hips for support. Then lift your legs up until they form a
right angle with the floor. Slowly bring your legs back
down and repeat the exercise.
➢ Cobra Stretch
Lie down on your stomach and bend your elbows with
your hands beneath your shoulders. Then push your
chest up off the ground as far as possible. Hold this
position for seconds
Chest ➢ Inclined push-up
Start in the regular push-up position but with your hands
elevated on a chair or bench. Then push your body using
your arm strength. Remember to keep your body
straight.
➢ Push-ups
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your
body with your arms. This exercise works the chest,
shoulders, triceps and back legs.
➢ Wide arm push-ups
Start in the regular push-up position but with your hands
spread wider than your shoulders. Then push your body
up and down, remember to keep your body straight.
➢ Triceps Dips
For the start position, sit on the chair. Then move your
hip of the chair with your hands holding the edge of the
chair. Slowly bend and stretch your arms to make your
body go up and down.
➢ Knee Push-ups
Start with the regular push-up position, then let your
knees touch the floor and raise your feet up off the floor.
Next push your body p and down.
➢ Chest stretch
Find a doorway, take a lunge position in the doorway with
your arms on the doorframe and your elbows a little lower
than our shoulder, then slowly bring your chest forward.
Hold this position for 30-40 seconds. Then slowly come
out of it, bring your arms down and do a couple of
shoulder rolls. Don’t pull your head forward, and keep
your neck relaxed.
Arm ➢ Arm raises
Stand on the floor with your arms extended straight
forward at a shoulder height. Raise your arms above
your head. Return to the start position and repeat.
➢ Side arm raises
Stand with your feet apart in shoulder width. Raise your
arms to the sides at a shoulder height, then put them

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down. Repeat the exercise. Keep your arms straight

during the exercise.
➢ Arm circles
Stand on the floor with your arms extended straight out
the sides at shoulder height. Move your arms clockwise
and counter clockwise in circles fast.
➢ Jumping jacks
Start with your feet together and your arms by your sides,
then jump up with your feet apart and your hands
overhead.
➢ Leg barbell curl left and right
Stand against a wall. Lift your right and left leg up, lean
forward and grab underneath your right and left ankle
with your left and right hand. Bring the ankle up towards
the shoulder as much as you can, then lower it and
repeat the exercise.
➢ Push-ups
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your
body with your arms.
➢ Inchworms
Start with your feet shoulder width apart. Bend your body
and walk your hands in front of you as far as you can,
then walk your hands back. Repeat the exercise.
➢ Wall push-ups
Stand in front of a wall one big step away from it. Then
put your hands out straight towards the wall and lean
against it. Lift your heels. Slowly bend your elbows and
press your upper body towards the wall. Push back and
repeat the exercise. Remember to keep your body
straight.
➢ Triceps stretch (Left and Right Arm)
Put your left hand on your back, use your right hand to
grab your left elbow and gently pull it. Hold this position
for a few seconds. Repeat the process to your right arm
➢ Standing biceps Stretch (Right and Left Arm)
Stand with your left arm close to the wall. Extend your
left arm and put your left hand on the wall, then gently
turn your body to the right. Repeat the process to your
right arm.
Legs ➢ Side Hop
Stand on the floor, put your hands in front of you and hop
from side to side.
➢ Squats
Stand with your feet shoulder width apart and arms
stretched forward, then lower your body until your thighs
are parallel with the floor. Your knees should be
extended in the same direction as your toes. Return to
the start position and do the next rep. this works the
thighs, hips, buttocks, quads, hamstrings and lower
body.
➢ Side lying leg lift (right and left)
Lie down on your side with your head rested on your right
arm. Lift your upper leg up and return to the stat position.
Make sure your left leg goes straight up and down during
exercise. It’s a great exercise for the gluteus. Repeat the
process to the right side.

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➢ Backward lunge
Stand with your feet shoulder width apart and your hands
on your hips. Make a big step backward with your right
leg and lower your body until your left thigh is parallel to
the floor. Return and repeat with the other side.
➢ Donkey Kicks (right and left)
Start with dog standing position. Then left your leg and
squeeze your butt as much as you can. Go back to the
start position and repeat the exercise. Repeat the
process on your right leg
➢ Quad Stretch with the wall (right and left)
Stand with your right hand on the wall. Bend your left leg
and grasp your ankle or toes to bring your left calf close
to your left thigh. Hold this position for a second. Repeat
the process to your right leg.
➢ Knee to chest stretch (right and left)
Lie down on the floor with your legs extended. Lift your
left knee up and grab it with both hands. Pull your left
knee towards your chest as much as you can while
keeping your right leg straight on the ground. Hold this
position for a few seconds and repeat the process to your
right knee.
➢ Wall raises
Stand straight with your hands on the wall and feet
shoulder width apart. Lift your heels and stand on your
toes. Then drop your heels down. Repeat the exercise.

BREAK

Building your muscles means a lot of work. You need to be persistent if you want to see good
changes in your body. Because today, a healthy body and fit body is what you need. There are
a lot of challenges popping out everywhere. You have to be ready!

How about we do a muscular strength and endurance assessment?

C’mon, you can do it!

ACTIVITY 5

Muscular Strength and Endurance Assessment

Perform each test and carefully follow every instruction indicated in each test.

Functional Leg Strength Test

Give yourself a rating of 0, 1, 3 or 5. 5 point as the highest if you perform the activity
correctly and properly and 0 as the least.
1. Chair Squat
a) Sit up straight in a chair with your back resting against the backrest and
your arms at your sides. Your feet should be placed more that shoulder
width apart so that you can get them under your body.
b) Begin the motion of rising out of the chair by flexing (bending) at hips-not
back. Then squat up using a hip hinge movement (no spine movement).

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Stand without rocking forward, bending your back, or using external

support, and keep your head in neutral position.
c) Return to the sitting position while maintaining a straight back and keeping
your weight center over your feet. Your thighs should abduct (spread) as
you sit back in the chair. Use your rear hip and thigh muscles as much as
possible.
Do five repetitions.
Your Rating: __________
2. Un-weighted Squat
a) Stand with your feet placed slightly more than shoulder-width apart, toes
pointed out slightly, and hands on hips or across your chest, head neutral,
and back straight. Center your weight over your arches or slightly behind.
b) Squat down, keeping your weight centered over your arches and actively
flexing (bending) your hips until your legs break parallel. During the
movement, keep your back straight, shoulders back, and chest out, and let
your thighs part to the side so that you are squatting between your legs.
c) Push back up to the starting position, hinging at the hips and not with the
spine, maximizing a straight back and neutral head position.
Do five repetitions.
Your rating _______
3. Single-leg Lunge-squat with Rear-foot Support
a) Stand about 3 feet in front of a bench (with your back to the bench).
b) Place the instep of your left foot on the bench, and put most of your weight
on your right, let (your left leg should be bent), with your hands at your side.
c) Squat on your right leg until your thigh is parallel with the floor. Keep your
back straight, chest up, shoulders back and head neutral position.
d) Return to the starting position.
Do three repetitions for each legs.
Your rating: ______

Muscle Endurance Assessment

*can be done in a separate day for best result.
1. 60-second Sit-up test
Equipment: Stopwatch
a) Lie flat on your back on the floor with knees bent, feet flat on the floor, and
your fingers interlocked behind you neck and elbows wide. Your partner
should hold your ankles firmly so that your feet stay on the floor as you do
the sit-ups.
b) When your partner signals you to begin, raise your head and chest off the
floor until chest touches your knees or thighs, keeping your elbows wide,
then return to the starting position. Keep your neck neutral. Do not force
your neck forward, and stop if you feel any pain.
c) Perform as many sit-ups as you can in 60 seconds.
Number of sit-ups: ______
2. Push-up Test
a) For push-ups: start in the push-up position with your body supported by your
hands and feet. For modified push-ups: start in the modified position with
your body supported by your hand and knees. For both positions, your arms
and your back should be straight and your fingers pointed forward.

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b) Lower your chest to the floor with your back straight, and return to the
starting position.
c) Perform as many push-ups as you can without stopping.
Number of push-ups: _______
Number of modified push-ups: ______
3. Squat Endurance Test
a) Stand with your feet placed slightly more than the shoulder width apart, toes
pointed out slightly, and hands on hips or across your chest, head neutral
and back straight. Center your weight over arches or slightly behind.
b) Squat down, keeping your weight centered over your arches, until your
thighs are parallel with the floor. Push back up to the starting position,
maintaining a straight back and neutral head position.
c) Perform a many squats as you can without stopping.
Number of squats: _______

ACTIVITY 6

Muscular Fitness Plan

Create your muscular fitness plan by following the table below. You can have as many
exercises you can in each target muscle group.

Target
Muscle Exercise Frequency of Exercise Time of Exercise
Group
Ex: Sit-ups 2-3 days per week 20 repetition
Abdominal 1-3 sets
muscles

Now you’re feeling the sensation of your blood rushing through your veins and air passing
through and through your mouth and lungs, your muscle is moving like it has its own life. You feel
exhausted but it’s a good thing, the more you exercise the more you can manage the sensation
and see good changes in your body.

The next lesson will stretch you out so don’t forget to perform your cool down exercises.

SUMMARY

Cardiorespiratory fitness is the foundation towards developing other components

of health fitness. It is the gateway to another level of skills mastery. In order to fully grasp
its benefits you have to endure activities and exercises for your cardio and always follow
the golden rules which is to: (1) perform warm-up exercises before your main workout or
activity, and to reverse the tension that your body is feeling, (2) a smooth cool down must
be done before a big rest. In developing your muscles, there are many combinations you
can perform for each muscle group. A resistance training is the best way to improve your
muscles. And for better results, resistance training equipment gives an impact in
achieving your fitness goals.

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References

Jonathan Howard, (2018), “Healthy Behaviors and Wellness”. Galileo, University System
of Georgia. Galileo Open Learning Materials.
Scott Flynn, (2018), “Fitness Principles”. Galileo, University System of Georgia. Galileo
Open Learning Materials.
Nobuko Hongu, Michael J. Wells, Patrick J. Gallaway and Pelin Bilgic, (2015),
“Resistance Training: Health Benefits and Recommendations”. The University of
Arizona Cooperative Extension.
Schlosberg; Neporent, M.A; et al. Fitness for Dummies, 3rd Edition. 2005.

Images
https://images.app.goo.gl/vXA5EFAASrvVwZmj7

https://www.google.com/search?q=Cardio+image&client=ms-android-huawei-
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https://www.google.com/search?q=locating+wrist+pulse&client=ms-android-huawei-
rev1&prmd=isvn&sxsrf=ALeKk03llrqTI-
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=648#imgrc=p5XB9iPVFdFRZM&imgdii=-r-a87wyRLGZzM
https://images.app.goo.gl/D96RbTKJ33MPzV9G9
Schlosberg; Neporent, M.A; et al. Fitness for Dummies, 3rd Edition. 2005. Pg. 172
&173, fig. 12-1 & 12-2.

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