MODULE 1: Aerobic and Anaerobic Types of Anaerobic Exercises

Exercises
Strength/Weights Training
Aerobic Exercises – Free weights – equipments
- modern weights are now adjustable
– “aerobics” is used to describe all forms of and can be loaded with plates.
low-intensity exercises that focus on – Calisthenics – bodyweight
cardiorespiratory fitness. – Resistance
– “Aero”- refers to air or oxygen – Repetition and Sets
– Oxygen – Energy
– Burning fat Circuit Training
(Jogging, Walking, Cycling, and Swimming) – Stations and Intervals (half ng station and
intervals)
Cardiorespiratory System – Strengthens the muscles
- Heart
- Lungs Agility and Plyometric Training
- Blood Vessels – improve the agility and leg explosiveness
- Arteries – oxygenated – Plyometric – Muscle memory
- Veins – deoxygenated
- Capillaries – gas and MODULE 2: FITT Principle and Aerobic
nutrients exchange Endurance Training

Dr. Kenneth H. Cooper FITT Principle

– published the book “Aerobics” in 1968. – improve the agility and leg explosiveness
– contains aerobic exercises that aim to
prevent or reduce the risks of Frequency – How often is the exercise?
cardiovascular diseases. Intensity – How hard is the exercise?
– Coronary Artery Disease (CAD) – Type – What kind of exercise?
Deadliest Non-Communicable Disease Time – How long is the exercise?
– CAD – Plaque (Cholesterol)
Training Zones
Anaerobic Exercises For an aerobic training program to be
effective, you must also consider the
– Short span but high level of activity. following:
– The intensity of the activities depends on
the energy that has been accumulated in – If you wish to train your aerobic system,
the muscles. you should train at between 60% and 80%
– Less or No oxygen of your maximum heart rate.
– Glucose – The precise percentage level you train at
- Sucrose (table sugar) must be based upon your current level of
- Fructose (fruit sugar) fitness.
- Lactose (dairy sugar)
- Maltose
Computing Limits
Computing Maximum Heart Rate
(220 - Age= HRMax)
Limit Target:
Lower Limit Target
(200 (estimated Hrmax) X 0.60 (60% of
HRMax) = 120)
Upper Limit Target
(200 x 0.80=160)
Types of Endurance Training
Long, Slow Distance (LSD)
– Frequency per week: once or twice
– A form of aerobic endurance training in
running and cycling. The moderate intensity
of LSD is effective in improving endurance
and maximum oxygen uptake in individuals
who are undertrained or moderately trained.
– HIIT keeps your heart rate up and burns
fat in less time. The workout increases the
body’s need for oxygen during the effort and
creates an oxygen shortage, causing the
body to require more oxygen during
recovery.
Fartlek Training
– Swedish term for “Speed Play”.
– A form of interval or speed training that
can be effective in improving speed and
endurance.
– Fartlek training is a method that blends
continuous training with interval training.
– Combination of high intensity exercises
followed by low intensity exercises.

Pace/Tempo Training
– Frequency – once or twice
– It refers to intensity at slightly higher than
race competition.
- Steady Pace Training – Continuous
training for at least 20 to 30 minutes
- Intermittent Pace – Same intensity
as steady pace but is done with a
series of shorter intervals.

Interval Training
– Frequency – once or twice
– It involves exercises at intensities close to
the maximum volume of oxygen gas used
by the body.
– Rest-work ratio for this training is 1:1

High-intensity Interval Training

– It is a form of training that uses repeated
high intensity exercises with brief recovery
periods.