Lesson 1:

CISE FOR FITNESS

 Types of Fitness
Exercises
There are three types of exercises
that can help maintain or improve
one’s physical fitness:
a.Aerobic Exercises
b.Anaerobic Exercises
c.Flexibility Exercises
1.AEROBIC EXCERCISES is
a system of physical
condition involving
exercises that are
strenuously performed so
as to cause marked
temporary increase in
respiratory and heart
rate.
Aerobic exercise improves your
cardiorespiratory endurance. It strengthens
your heart and lungs and trains your
cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout
your body.
 Benefits of Aerobic Exercises
1. Improve circulation of blood and help the body use
oxygen better.
2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Develop endurance, which means that one can
work out longer without experiencing fatigue.
5. Help reduce the risk of developing heart diseases and
other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.
 2 Types of Aerobic Activities

1. moderate-intensity aerobics
2. vigorous-intensity aerobics

Moderate-intensity Aerobics
A simple house chores may be considered
as moderate-intensity aerobics.
Other activities may also include , active recreation or
outdoor activities like brick walking, biking, running,
jogging, skateboarding, skating, and even hiking and
mountain climbing.
2. Vigorous- Intensity Aerobics
Your heart will beat much faster, and breathing
will be much harder than normal when you
participate in this type of activities.
Examples of Vigorous- Intensity Aerobics

a. Active Games that involve running and chasing,

such as flag football, distance running, and
jumping rope;
b. Sports such as soccer, basketball, and tennis;
c. Vigorous dancing
d. Martial arts such as arnis, teakwondo, and karate-
do.
2. ANAEROBIC EXERCISE are exercises
that are done quickly for short periods of
time. It usually involves pushing against a
source of resistance to increase strength.
Doing this kind of exercise can improve
your muscular strength and muscular
endurance.
Example of activities that use strength is
short bursts are push-up, pull-ups, weight
lifting, and sprinting. Even simple
exertions, like carrying heavy boxes or
bags of groceries are forms or anaerobic
activities that can build your mascular
strength.
 Benefits of Anaerobics Exercises

1. Increase bone and muscle strength

2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak
muscles
4. Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is
important for persons wishing to lose weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance
3. FLEXIBILITY EXERCISE
Involves stretching
activities that improve
the range of your
muscles and joints. It
makes your muscles
more flexible. These
exercise enable you to
reach, bend, and turn
better.
Stretching exercises include toe touching,
side stretching, and sit and reach. Other
physical activities which are great in
developing your flexibility are yoga, martial
arts, rhythmic activities, and gymnastics.

References
Health and Physical Education ( for fitness and wellness)
–Henry G. Gadiano
https://depedligaocity.net/PE11LM.pdf
 Activity 1
Test 1: Identify the following exercises
whether they are aerobics(AE),
anaerobic(ANA), or flexibility
exercises(FLE).

_______1. Weight Lifting _______6. Pull-ups

_______2. Dance _______7.Gymnastics
_______3. Baseball _______8.Mountain
_______4. Biking Climbing
_______5. Sprinting _______9.Jumping Rope
_______10.Pushing a lawn
mower
Test 2: In 1/2 crosswise, answer the
following questions.
CRITERIA
Content 2
Originality 6
Neatness 2
TOTAL 10

1. What are the three types of exercise?

Explain how each types.
2. Give the benefits that can be derived
from these types of exercise.