Princess Solmeron - Lesson 2 & 3

Republic of the Philippines
SAINT GABRIEL COLLEGE

School of Nursing
NAME:
YEAR AND SECTION:
Instructor: Geruel Matthew T. Refulgente, LPT.
Contact Number: 09369203039
Email: mattmath17@gmail.com
Facebook Account: Geruel Matthew T. Refulgente
PHYSICAL EDUCATION 1
1
AEROBIC
ACTIVITES
INTRODUCTION
Are you lifting heavy weighs or stretching your muscles? Maybe performing an activity that
causes you to sweat and breathe hard that makes your blood pump through your veins as it carries
oxygen to your muscle to keep you going. If performing this last activity, then you're engaging in
aerobic exercise.
The
aerobic means “with oxygen” or "in the presence of oxygen.” Aerobic activity trains the heart, lungs
and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part
of the body. Both the term and the specific exercise method were developed by a physician named
Dr. Kenneth H. Cooper, in San Antonio air force hospital in Texas. His book "Aerobics", was published
in 1968. After the publishing of Cooper’s book, the fitness instructor Jackie Sorenson developed a
series of dance routines known as the aerobic dance to improve the cardiovascular fitness.
Aerobic exercise
Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder,
and gets your heart beating faster than at rest. It strengthens your heart and lungs and trains your
cardiovascular system to manage and deliver oxygen mare quickly and efficiently throughout your
body. Aerobic exercise uses your large muscle group in rhythmic and can be maintained
continuously for at least 10 minutes.
Before going into the benefits of aerobic exercise, let's breakdown same key terms we just
mentioned. Cardiovascular system is made up of your heart and blood vessels e.g., arteries, veins
and capillaries that transports blood throughout the body. Aerobic refers to how your body uses
oxygen to sufficiently meet energy during exercise.
2
BENEFITS OF AEROBIC EXERCISE
In addition to strengthening your heart and cardiovascular system, participation in regular aerobic
exercise has many health benefits.
Aerobic exercise:
∙ Improves your circulation and helps your body use oxygen better
∙ Increases energy
∙ Increases endurance, which means you can work out longer without getting tired ∙
Helps reduce the risk of developing heart disease
∙ Helps reduce the risk of developing diabetes
∙ Helps reduce body fat
∙ Helps you reach and maintain a healthy weight
∙ Helps reduce stress, tension, anxiety, and depression
∙ Improves sleep
EQUIPMENT
Aerobic equipment can comprehend floor dumbbells, balls, steps, ropes, bicycles,
trampolines.
NUTRITION AND WEIGHT

When you consume the same number of calories as you expend, your body weight remains
relatively stable. If you want to gain weight, you must manipulate this balance between calories
consumed and calories expended.
GAINING WEIGHT
Some people have difficulty in gaining weight. These can be a result of a higher- than normal
basal metabolic rate or higher physical activity level. When weight gain is a goal, the focus is on
gaining muscle and not fat weight. To healthily, you should consume more frequent meals with
healthy snacks. For example, in addition to three main meals, consume three snacks per day. Healthy
snacks include yogurt, peanut butter and jelly sandwiches, cereal with milk, fruit smoothies, and
turkey sandwiches. It is also important to continue to exercise to ensure that the weight gain is mostly
muscle. In particular, resistance training will be a factor for building muscle. Although it will take some
time, the slower the weight gain, the more likely it will be to be muscle gain no fat or water gain.
LOSING WEIGHT
Weight loss is a more common goal than weight gain. Losing weight involves a negative
energy balance. These can be achieved by increasing exercise and decreasing caloric intake.
3
PHASES OF AEROBIC EXERCISE
∙ Limbering Exercises- stretching movements are performed to develop flexibility of the body. ∙
Warm-up Exercises- prepare the different parts of the body for more complicated movements. ∙
Aerobics Dancing Routine- the aerobic proper, a continuous movement that will last for about 30
minutes, which will strengthen the heart and blood vessels.
∙ Cool Down- it is the last phase of the workout wherein slow movement exercises are performed
within 5 minutes to relax the tired muscles gradually.
LOW IMPACT AEROBIC EXERCISE

∙ Walking
∙ Stationary bicycling
∙ Step touch- step touch, close
∙ Lunge- place right foot forward, bend right knee
∙ Grapevine- side, back, side, close
HIGH IMPACT AEROBICS
∙ Running
∙ Jumping
∙ Treadmill
∙ Jogging
4
PHYSICAL ACTIVITY RECORD
Name:_Princess Aliah Solmeron________Grade/Sec.:_BSN1-E___Date: _ __
Direction: Read the statement carefully.

∙ Record your activities on the following days: Monday, Tuesday, Wednesday, Thursday and
Friday.
∙ Begin each day at 7:00 AM in the morning and end at 5:00 PM in the afternoon. ∙ Record the time
you change from one activity to another (e.g. 7:15- 7:30) and the duration or the number of
minutes spent performing an activity.
∙ Describe the activity (e.g. sleeping, walking to class, sitting in class, eating lunch, talking to
friends while seated) and the level at which your pursued it. The level of activity are as follows:
Basal The energy cost of staying alive (sleeping)
Sedentary Sitting with little or no body movements (e.g. reading, writing, eating, watching Tv,
driving)
Light Sitting or standing with some movement of arms and other parts of the body (e.g.
bathing, preparing food, dish washing, walking at 2 mph)
Moderate Sitting with vigorous arm movements, or standing with considerable movement (e.g.
making your bed, mopping the floor, warm-up and cool
down exercises, walking at 4 mph)
Vigorous Moving the body rapidly (e.g. playing team sports, jogging, tennis)
Strenuous Moving the body all- out or near maximum exertion (e.g. swimming laps, running,
rope jumping)
ACTIVITY RECORD DAY 1 (SAMPLE)
DATE AUGUST 20 DAY THURSDAY
Time of Day Duration (Minutes) Activity Level
12- 7:15 am 435 Sleeping Basal
7:15- 7:30 am 15 Taking a bath Light
7:30-7:40 am 10 Dressing Light
7:40- 8:00 am 20 Eating breakfast Sedentary
8:00- 8:30 am 30 Riding bicycle Sedentary
8:30- 8:35 am 5 Walking Moderate
8:30- 9:15 am 40 Sitting Sedentary
5
ACTIVITY RECORD DAY 1
DATE: DAY:
12 - 7:15 am 435 Sleeping Basal
7:20 - 7:50 am 30 Taking a bath Light
7:50 - 8:00 am 10 Skin & Hair Care Sedentary
8:00- 8:10 am 10 Get dressed Sedentary
8:10 - 8:30 am 20 Cooking Light
8:30- 8:45 am 15 Eating Breakfast Sedentary
8:45- 8:50am 5 Walking to School Light
8:50- 9:00 am 10 Just sitting Sedentry

9:00 - 11:00 am 120 Dance Practice Strenous
11:00-11:05 am 5 Walking back to house Light
11:05am - 12:20pm 75 Resting Sedentary
12:20-12:40 pm 20 Cooking Light
12:40-12:55 pm 15 Eating Lunch Sedentary
12:55- 1:00 pm 5 Walking back to school Light
1:00-4:00 pm 180 Dance Practice Strenous
6
DATE: DAY:

7
DATE: DAY:

8
DATE: DAY:

DATE: DAY:

10
Direction: Explain the question below.
∙ Why we need to perform aerobic exercises; what are the benefits to our body?
Aerobic exercise reduces the risk of many conditions. These conditions include obesity, heart disease, high blood pressure,
type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as
walking, help lower the risk of osteoporosis.
Benefits of aerobic exercise

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.
11
Health-related
Fitness (HRF)
FITT Principle of Exercise
How do you get started with physical fitness? Most importantly, make it a goal to lead
an active lifestyle that you must sustain throughout your life. The FITT (Frequency, Intensity,
Type, Time) principle of exercise or workout can help you achieve your goal to stay fit.
Frequency refers to how often you will exercise. Find a balanced exercise that provides
challenge to the body and also allows enough time for rest and to adapt and heal. Some
exercise routines must be done two to three to five days each week.
Intensity pertains to how much effort or work you will exert in exercise. Be careful not to
overload or overstrain your body to avoid injury or burnout. Monitor you heart rate and
resistance as you exercise.
Time relates to how long you will exercise per session. Will it be 20, 30, or 60 minutes per
routine? Time is based on the intensity and type of exercise.
Type determines what kind of exercise will help you achieve your fitness goal. Will it be for the
heart or the muscles? Running, cycling, and swimming are good exercises for the heart, while
lifting weights is for the muscles.
Example of exercise plan based on the FITT principle

Frequency 2-3 times a week
Intensity 1-3 sets of 6-10 repetitions
Time For the muscles: lifting weights (dumbbells)
Type 20 minutes
Frequency 4-5 times a week
Intensity 3 kilometers (100 meters per minute)
Time For the heart: brisk walking
Type 30 minutes (15 min. to and fro)
Examples of exercise plans based on the FITT principle
12
Make your own fitness plan for three day based on the FITT principle. Keep in mind that
commitment and balance are keys to an achievable and sustainable long-term fitness.
You may begin with the type of exercise. Choose one that you like and fits you. After all
you may have the perfect frequency, intensity, and time; but if you do not actually like the
type of exercise that you will do, then you will surely have a hard time doing it.
Next determine the frequency and time. Consider how much time each week you can
devote to your workout. Avoid setting expectations so high that you might not be able to do
it. According to research, it is advisable to plan your workout at least three to five time per
week, so the best way to start is plan for a three-day workout.
Set your intensity level or how hard your workout session should be. For example, will
you jog for 100 meters or walk for 300 meters?
F 4-5 times a week
I 5km (1000m per 6mins)
T For the heart: Jogging
T 30 mins.
13

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Republic of the Philippines

SAINT GABRIEL COLLEGE

YEAR AND SECTION:

Instructor: Geruel Matthew T. Refulgente, LPT.

Contact Number: 09369203039

NUTRITION AND WEIGHT

LOW IMPACT AEROBIC EXERCISE

Name:_Princess Aliah Solmeron________Grade/Sec.:_BSN1-E___Date: _ __

Direction: Read the statement carefully.

Basal The energy cost of staying alive (sleeping)

DATE AUGUST 20 DAY THURSDAY

Time of Day Duration (Minutes) Activity Level

12- 7:15 am 435 Sleeping Basal

7:15- 7:30 am 15 Taking a bath Light

7:30-7:40 am 10 Dressing Light

7:40- 8:00 am 20 Eating breakfast Sedentary

8:00- 8:30 am 30 Riding bicycle Sedentary

8:30- 8:35 am 5 Walking Moderate

8:30- 9:15 am 40 Sitting Sedentary

Time of Day Duration (Minutes) Activity Level

12 - 7:15 am 435 Sleeping Basal

7:20 - 7:50 am 30 Taking a bath Light

7:50 - 8:00 am 10 Skin & Hair Care Sedentary

8:00- 8:10 am 10 Get dressed Sedentary

8:10 - 8:30 am 20 Cooking Light

8:30- 8:45 am 15 Eating Breakfast Sedentary

8:45- 8:50am 5 Walking to School Light

8:50- 9:00 am 10 Just sitting Sedentry

11:00-11:05 am 5 Walking back to house Light

11:05am - 12:20pm 75 Resting Sedentary

12:20-12:40 pm 20 Cooking Light

12:40-12:55 pm 15 Eating Lunch Sedentary

12:55- 1:00 pm 5 Walking back to school Light

1:00-4:00 pm 180 Dance Practice Strenous

Time of Day Duration (Minutes) Activity Level

12 - 7:15 am 435 Sleeping Basal

7:20 - 7:50 am 30 Taking a bath Light

8:00- 8:10 am 10 Get dressed Sedentary

8:10 - 8:30 am 20 Cooking Light

8:30- 8:45 am 15 Eating Breakfast Sedentary

8:45- 8:50am 5 Walking to School Light

8:50- 9:00 am 10 Just sitting Sedentry

9:00 - 11:00 am 120 Dance Practice Strenous

11:00-11:05 am 5 Walking back to house Light

11:05am - 12:20pm 75 Resting Sedentary

12:20-12:40 pm 20 Cooking Light

12:40-12:55 pm 15 Eating Lunch Sedentary

12:55- 1:00 pm 5 Walking back to school Light

1:00-4:00 pm 180 Dance Practice Strenous

Time of Day Duration (Minutes) Activity Level

12 - 7:15 am 435 Sleeping Basal

7:20 - 7:50 am 30 Taking a bath Light

7:50 - 8:00 am 10 Skin & Hair Care Sedentary

8:00- 8:10 am 10 Get dressed Sedentary

8:10 - 8:30 am 20 Cooking Light

8:30- 8:45 am 15 Eating Breakfast Sedentary

8:45- 8:50am 5 Walking to School Light

8:50- 9:00 am 10 Just sitting Sedentry

9:00 - 11:00 am 120 Dance Practice Strenous

11:00-11:05 am 5 Walking back to house Light

11:05am - 12:20pm 75 Resting Sedentary

12:20-12:40 pm 20 Cooking Light

12:40-12:55 pm 15 Eating Lunch Sedentary

12:55- 1:00 pm 5 Walking back to school Light

Princess Solmeron - Lesson 2 & 3

Princess Solmeron - Lesson 2 & 3