CHAPTER 3

Types of Fitness Activities

Mr. Anthony F. Balatar Jr.
Subject Instructor
 AEROBIC TRAINING
• Aerobic exercise is sometimes known as
"cardio" exercise that requires pumping
of oxygenated blood by the heart to
deliver oxygen to working muscles.
• Aerobic exercise stimulates the heart rate
and breathing rate to increase in a way
that can be sustained for the exercise
session.
 AEROBIC TRAINING
• Aerobic exercise not only improves
fitness; it also has known benefits for
both physical and emotional health.
• An aerobic exercise plan should be
simple, practical, and realistic. Specific
equipment (such as cardio machines)
may be used but is not necessary for
successful aerobic exercise.
 Finding the Heart Rate
• Apical Site – this is taken at the apex of the heart
and can sometimes be felt very clearly by placing
the heel of the hand over the left side of the chest.
 Finding the Heart Rate
• Carotid Pulse Site – it is taken from the carotid
artery just beside the larynx using light pressure
from the tips of the pointer and middle fingers.
Remember, never check both carotid artery at the
same time.
 Finding the Heart Rate
• Radial Pulse Site – it is taken from the radial artery
of the wrist, in line with the thumb, using the tips
of the pointer and middle fingers.
 Finding the Heart Rate
• Temporal Pulse Site – it can sometimes be
obtained from the left or right temple with light
pressure from the tips of the pointer and middle
fingers.
 Computing for Target Heart Rate
• Formula for Maximum Heart Rate:

Age Estimated MHR = 220 – age

Higher Limit = AE MHR x 80%

Lower Limit = AE MHR x 60%
What is the best aerobic exercise in increasing aerobic
capacity?
• There is no single aerobic exercise that can be
considered the best because it depends on the
goals of an individual. The adaptation of the body
to aerobic exercise is specific to the activity being
performed.
What is the best aerobic exercise in increasing aerobic
capacity?
• Personal preference is also another key factor when
deciding what type of exercise should be incorporated
in the program. The activity should be enjoyable so it
can be sustained for a long time. The individual should
also take into consideration the activities familiar with
him/her, including the availability and affordability of
a favorable environment, facility and equipment.
What is the best aerobic exercise in increasing aerobic
capacity?
TYPES OF TRAINING PROGRAMS:
• long and slow training – it utilizes “low to moderate”
intensity exercises. It should be maintained for at
least 45 minutes.
• high intensity interval training – it involves maximal
work combined with active recovery in between. This
“all – out” work is usually between 20 to 30 seconds
and the active rest is between 30 to 45 seconds.
What is the best aerobic exercise in increasing aerobic
capacity?
TYPES OF TRAINING PROGRAMS:
• high intensity continuous training – it involves continuous
vigorous intensity activities performed for 20 to 30
minutes.
• Fartlek training – an unstructured combination of maximal
and submaximal work that lasts for 30 – 45 minutes. It is
known to effectively increase the capacity of
cardiorespiratory system as well as the endurance of the
active muscles.
 What is the best indicator for an enhanced aerobic
capacity?
VO2 Max (Maximal Oxygen Uptake) – it shows how
much oxygen is being used and how effective the body
is in utilizing it. It is expressed as milliliters of oxygen
consumed per kilogram of weight per minute
(mL/kg/min). As the body adapts to the aerobic
training program, the muscles become better at
extracting oxygen from the blood and using it to
generate energy through the aerobic system.
 What is the best indicator for an enhanced aerobic
capacity?
VO2 Max (Maximal Oxygen Uptake)

Average VO2 Max for females = 35mL/kg/min

Average VO2 Max for males = 45mL/kg/min

For athletes: 60mL/kg/min - 80mL/kg/min

 How is workload increased in order to improve one’s
aerobic capacity?
The increase in the workload should not be more
than 10% of the previous load. It is recommended
that an individual should focus on increasing the
intensity. A gradual increase in workload every two
weeks is recommended to prevent burnout and
injuries.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?
There are people with certain medical conditions
that require the presence of a physician or nurse
when performing certain exercises. Their condition
limits the ability of the cardiorespiratory system to
oxygenate and circulate the blood throughout the
body.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?
As a result, people with asthma and heart disease
have a limited capacity to perform physical activities.
Experts agree that despite these limitations, people
with these conditions should still engage in aerobic
exercise.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?

A well designed exercise program can help increase

their functional capacity. It is important that
precautionary measures should be performed prior
to implementing an aerobic exercise program.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?
1. People with these conditions should seek a
medical clearance before starting an exercise
program. The physician can provide supervision as
they perform an exercise or recommended activities
and medications suitable to these conditions.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?
2. They should also have a clinical exercise physiologist to
help them plan an exercise program as well as modify the
exercises according to what they can tolerate. A clinical
exercise physiologist is a specialized fitness trainer that
understands how a certain condition limits the functional
capacity of a person and knows how to program the exercise
to address the limitations.
 Is it safe for people with asthma and heart disease to
engage in aerobic exercise?
The specialized fitness trainer can also teach how to
properly do the exercise and supervise the workout. An
individual should learn to listen to his/her body and adjust
the exercise or program accordingly. If a sharp pain is felt
while doing an exercise, the activity should be stopped
immediately and consult the trainer or a doctor as soon as
possible.
 Is there a gender difference for aerobic capacity and
muscular strength?
In general, men have higher absolute aerobic
capacity and strength than women. Their higher
aerobic capacity is primarily attributed to a larger
heart and higher blood volume. As for strength, men
have higher muscle mass than women.
 Is there a gender difference for aerobic capacity and
muscular strength?
However, there is no difference in force output if
individual muscle fibers are compared. The greater muscle
mass in men is due to the testosterone level which is 10
times higher compared to women. The difference in
absolute strength is more obvious when upper body
strength is compared between men and women.
 RESISTANCE TRAINING
It is any exercise that causes the muscles to contract
against an external resistance with the expectation of
increases in strength, tone, mass, and/or endurance.
It increases muscle strength by making your muscles
work against a weight or force.
 Is resistance training safe for children and
adolescents?
The musculoskeletal structures of children and
adolescents are susceptible to injuries if the
workload is more than what their bodies can
tolerate. As they mature, the growth plates of the
bones starts to calcify and fuse then completely
hardens between ages 18 to 25.
 Is resistance training safe for children and
adolescents?
While the bone is still young, these regions of the
bone cannot tolerate large amount of stress and can
fracture easily. Once the plates are injured, it can
stunt the growth of a child. It is important that the
adolescent trains within the allowable limits in order
to stimulate bone growth without causing injury.
 What exercises should beginners start with and how
heavy should they lift?
A novice lifter should start with a low load while
emphasizing on technique because it may lead to
injury if not properly performed. The recommended
intensity or load for a novice lifter is around 50% to
60% of his 1 Repetition Maximum for 8 to 12
repetitions.
 What exercises should beginners start with and how
heavy should they lift?
Some fitness trainers advocate the use of machines
over free weights for novice lifters because it is safer
and easy to teach. The limitation of using machines is
that movement usually occurs in a single plane and
does not imitate the normal human movement that
occurs at different planes.
 What exercises should beginners start with and how
heavy should they lift?
On the other hand, some trainers would emphasize
on using free weights like dumbbells and barbells
because it emphasizes on learning the proper
technique, balance and coordination.
 What exercises should beginners start with and how
heavy should they lift?
Beginners need to start with a low workload to
emphasize technique and minimizes the occurrence
of DOMS (delayed onset of muscle soreness). It is a
muscle pain commonly experienced a day after the
first workout. Many people discontinue the exercise
program because of this.
 What exercises should beginners start with and how
heavy should they lift?
It is not true that an exercise has to be hard or
difficult to develop the muscles. The old saying “No
Pain, No Gain” is no longer applicable. It is important
that the program reduces the risk of muscle soreness
by starting it with a light load and moderate number
of repetitions.
 What type of resistance training program can help
increase muscle mass?
Hypertrophy – excessive development of an organ or
part or increasing in bulk as by thickening of muscle
fibers. It depends on muscle fiber type, nutrition,
hormone level and type of resistance program. The
muscle is comprised of different types of muscle
fibers and each type has different characteristic.
 What type of resistance training
program can help increase muscle mass?
Muscle fibers are commonly subdivided into:
a. Slow twitch fibers – usually smaller in diameter, have
low power output and enhanced capability to resist
fatigue.
b. Fast twitch fibers – are bigger in diameter, generate
high force output and have lower resistance to
fatigue.
 What type of resistance training
program can help increase muscle mass?

Fast twitch fibers –increase in size

Slow twitch fibers – tend to remain the same.
 What type of resistance training
program can help increase muscle mass?
Forms of Resistance Training Programs:
1. Strength Program – increasing the force production capability
of the muscle.
2. Endurance Program – emphasizes on the ability of the muscle
to resist fatigue.
3. Hypertrophy Program – emphasizes on increasing muscle size.
4. Power Program – to increase speed and explosiveness of
movement.
 What type of resistance training
program can help increase muscle mass?
Two schools of thought for developing power:
1. First Philosophy – power is increased by
emphasizing speed of movement against light
resistance.
2. Second Philosophy – power can be increased by
focusing on generating forces against heavy
resistance.
 Are woman going to bulk up if they lift
weights?
The chance of women bulking up is low because their
average testosterone level is lower than men. The lower
concentration of testosterone reduces the capacity of the
muscle cells to increase in muscle size. Before puberty, the
testosterone levels of males and females are almost
similar. At the start of puberty, the testosterone level of
males increases tenfold while the level in females remains
the same.
 Are woman going to bulk up if they lift
weights?
Women who artificially increase the testosterone
level will spark the same masculinizing changes
observed in men and this includes muscle mass
increase. Aside from genetic tendencies, testosterone
level also increases with resistance training.
How can the risk of injury be minimized
when performing resistance exercises?
1. Secure medical clearance
2. Follow the training program and increase the
workload gradually.
3. Wear proper attire during workout.
4. Follow the rules and etiquette of the gym.
5. Perform an adequate/sufficient warm – up before
the actual workout.
How can the risk of injury be minimized
when performing resistance exercises?
6. Focus on learning the technique before increasing
the workload especially for multi – joint exercises.
7. Ask for a spotter who will assist in case he/she is
unable to continue the repetition.
8. An individual should inhale during the easy part
and exhale during the “sticking point” or difficult
part.
 FLEXIBILITY TRAINING
Four types:
1. Static – slow and sustained lengthening exercise
usually held at the end of range of motion (ROM) for
30 seconds.
2. Dynamic – lengthen the muscle tendon unit by
slowly moving the limb throughout the entire range
of motion but the position is not held or sustained.
This exercise is performed repeatedly.
 FLEXIBILITY TRAINING
Four types:
3. Ballistic – incorporates rapid movements to lengthen
the muscle tendon unit.
4. PNF or Proprioceptive Neuromuscular Facilitation –
an assisted stretching routine wherein the muscle
tendon unit is made to contract a resistance followed
by a passive lengthening similar to static stretch. This
routine is repeated 3 times/cycle within 20 – 30 secs.
 FLEXIBILITY TRAINING
Myotatic Stretch Reflex – an automatic contraction of
the muscle. It counteracts the stretch and increases
the stiffness at the joint which limit the range of
motion.
Autogenic Inhibition – an automatic relaxation
response of the muscle tendon which opposes MSR
and allows more movement around the joint. It is also
known as reciprocal inhibition.
 FLEXIBILITY TRAINING
Several Contraindicated Exercises
Stretch Problem Area Alternative
Hurdle’s Stretch Knees Quad Stretch
Plow Stretch Neck/Spine Cat Stretch
Shoulder Stand Neck/Spine Head Tilt
Back – Arching Ab
Spine Back Extension
Stretch
Hero Knees Hip Flexor Stretch
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