Aerobic and Strength Training 7.

Increase in HDL cholesterol (good cholesterol)

HOPE 1 LESSON 2 For the Second Quarter 8. Improved in glucose tolerance and reduction of
insulin resistance
Aerobic exercise 9. Reduction of body fats
-Aerobic exercise is a physical activity performed
with a lot of repetitive movements, and undergoes a Various Axial movements and Dance steps for
long duration of time. aerobic routines
- It uses energy system that needs oxygen to Leg Movements
synthesize energy. A good aerobic session will 1. Basic 5. Side Lifts
include 5 -10 minute warm up activity that elevates 2. V-step 6. Lunge turn step
the heart rate to 50% to 60% maxHR the actual 3. Knee lift 7. Diagonal
aerobic activity at least 20 minutes at 70%-80% max 4. Kicks
HR .and cool down routine of 50%-60%maxHR. The Arm movements
session should end with cool down static stretching. 1. Bicep curls 7. Upright row
2. Hammer curls 8. Double side out
Physiological Conditioning Heart Rates 3. Tricep kickbacks 9. Arm circles
1. Resting Heart Rate - (Your resting heart rate is the 4. Frontal raise
heart pumping the lowest amount of blood you need 5. Lateral raise
because you’re not exercising. If you’re sitting or 6. Overhead full
lying and you’re calm, relaxed and aren’t ill, your
heart rate is normally between 60 (beats per minute) Muscle and Bone Strengthening
and 100 (beats per minute). Muscle and Bone Strengthening or strength training
exercise are exercises that will produce increases in
2. Theoretical Maximal Heart Rate both muscle and bone strength.
(TMHR= 220 beats per minute) -Strength training is most common as a weight
bearing activity.
3. Personal Maximal Heart Rate (PMHR) - is the -There are two terms concerning strength exercises
maximum number of beats made by your heart in 1 REPS and SETS.
minute of effort. -A rep or repetition is one full movement from
PMHR= 220 – age starting point to finish. A set is a group of repetitions.
220 – 16 = 204 beats per minute -The best training design is to have anywhere
This is the average maximum number of times your between 6 and 15 reps in a set and performing 3
heart should beat per minute during exercise. ( as sets.
you grow older your PMHR decreases)
Optimization of Energy system
4. Training Heart Rate - the number of times your With different forms of activity, muscles are used ,
heart beats in a minute — within a set range during a and the heart compensates by beating faster to
workout. The range is expressed as a percentage of deliver oxygen to the whole body. For all these
your maximum heart rate, which is the greatest function energy is needed. Energy comes from what
number of times your heart can beat in a minute. we eat.
Moderate activity 40% to 55% of PMHR
204 x 40% = 81.6 204 x 55%=112 a. carbohydrates-Our muscles live and store
Maximum THR = PMHR x 80% carbohydrates in what is known as glycogen.
204 x 80% = 163 Glycogen is used as fuel by the body when it is
broken down as glucose.
Benefits of Aerobic exercise.
1. Increased maximal oxygen consumption b. Fats - Fat is stored in our skin or adipose tissue. It
2. Improved cardiovascular function serves as insulation for the body to prevent heat
3. Improved cardiorespiratory function loss. Fat or triglyceride, serves as fuel as well when
4. Increased of blood supply to the muscles and it is broken down in two types of molecules -
increase the ability to use oxygen glycerol and fatty acids.
5. Lower heart rate and blood pressure with
moderate exercise c. Protein - One of our fundamental building blocks is
6. Lower levels of blood pressure (for people with protein. This is used for the repair and growth of
high blood Pressure) body tissue.
The ATP Cycle
When carbohydrates , fats and proteins are broken
down they produce a substance called adenosine
triphosphate (ATP) ATP is the energy fuel of the
body for all its function such as,

manufacture and repair of tissue,

production of hormones
digestion
transmission of nerve impulses

Various locomotor Movement

Movement is changing your position within a given
space.
Locomotor movement is when movement that allows
you to travel from one place to another.

Kinds of Locomotor movement

❖ Walking- a set of steps
❖ Running- just like walking, but launching off
ground with boot feet
❖ Hopping launching off one foot landing on
same foot
❖ Jumping launching off both feet landing on
both feet
❖ Skipping walking when hopping on same foot
in one motion
❖ Leaping launching off one foot landing on
other foot
❖ Galloping leaping continuously almost like
run
❖ Sliding moving smoothly

Five basic strength training exercises using body

weight and gravity
a. Push-ups
b. Superman
c. Crunches
d. Side crunches
e. Squats

How to design a simple work out program

1. Warm up 5 -15 minutes
2. Stretching routine 5-10 minutes
3. Aerobic exercise minimum of 20 minutes
4. Strengthening minimum of 10 minutes
5. Cool down phase 2-3 minutes
6. Cool down stretching 5-10 MINUTES
Aerobic and Anaerobic Exercise
● Aerobic Exercise
A generic term for cardiorespiratory exercises
e.g., rapid walking, jogging, running,bicycling,
swimming, and dancing—which are performed at
60–70% of maximum heart rate for 20 to 30 or more
minutes.
● Anaerobic exercise
A general term for exercise consisting of slow
rhythmic movements against a force
—e.g.,calisthenics, such as push-ups, sit-ups, weight
lifting—which evoke minimal increases in heart rate.
Anaerobic exercise is said to strengthen muscles,
increase joint mobility and reduce risk of
musculoskeletal injury.
Proper Etiquette and safety in the use of Facilities
and Equipment
1. Take care in using facilities and equipment
2. Only use equipment that you already know
how to use
3. Be alert and aware in the training area
4. Practice good form in performing excessive
and movement
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly Or leave the
venue clean
8. Check yourself – practice personal hygiene
and care
9. Move on the double: do not loiter around the
venue or hang on to the equipment doing
nothing
10. Remember to be nice as a general rule
● Total fitness
This includes the exercise (of course), healthy
eating, overall wellness, activity involved and the
general things that create an overall healthy lifestyle
Components of Total Fitness
➔ Social
- Building good friendships and getting on
with people.
➔ Emotional
- Looking after how we feel and respecting
self and others.
➔ Physical
- Ability to cope with physical demands.
➔ Nutritional
- Eating a healthy balanced diet.
➔ Mental
-Thinking positively towards self, others and
the community.
➔ Medical
- Not having illness and disease.
➔ Spiritual
- Belief systems that guide morals, values
and attributes.
● Warm up
A warm-up helps your body prepare itself for
exercise and reduces the chance of injury. The
warm-up should be a combination of rhythmic
exercise which begins to raise the heart rate and
raise muscle temperature, and static stretching
through a full range of motion.
Literally means warm the body with light exercise
and movement.
3 types of warm up
➔ Passive warm up when one elevates body
temperature through the use of heat packs or
hot waters.
➔ General warm up involves light movements
of major muscle group
➔ Specific warm up mimics actual moves of
the sport or activity that will be engaged in
very light levels of intensity
● Stretching
is a form of physical exercise in which a specific
muscle or tendon (or muscle group) is deliberately
flexed or stretched in order to improve the muscle's
felt elasticity and achieve comfortable muscle tone.
The result is a feeling of increased muscle control,
flexibility and range of motion.
Types of stretching
➔ Ballistic makes use of rapid and jerky
movement. But it has been discovered that it
is wrong so this type of stretching is almost
phased out
➔ Static Stretching or the stretch and hold
increase range of motion as well as relaxes
the muscle
➔ Dynamic Stretching is similar to ballistic but
the movement is not jerky and uncontrolled.
Avoid bouncing and sometimes involve
movements which are sports-specific
Benefits of stretching
Stretching exercise practices like Yoga also help
relax muscles, and your mind so you stress less.
The feeling of well-being, and vitality you will notice
as a result of a regular flexibility routine can provide
many important health benefits. Stretching is not just
a part of a workout it can be a workout by itself.

● Cool down
A cool down a routine done after the session

Static stretches are more appropriate to the cool

down as they help muscles to relax, realign muscle
fibres and re-establish their normal range of
movement. These stretches should be held for
approximately 10 seconds.
Why is it important to practice proper Etiquette and
safety in the use of Facilities and Equipment ?
Name at least Two safety practices in the use of
facilities.