PE 102

(Fitness Exercises)

Esilanlie N.Tebio
OBJECTIVES:
The main objectives of physical education are to:
- develop motor abilities like strength, speed, endurance,
coordination, flexibility, agility and balance, as they are
important aspects for good performance in different games
and sports.
 INTRODUCTIO
N TO FITNESS
EXERCISES

CHAPTER 1
What is Aerobic exercise?
 ENDURANCE OR AEROBIC
Activities increase breathing and heart rate. They keep the heart,
lungs, and circulatory system healthy, and improve overall fitness.
 STRENGTH OR RESISTANCE
TRAINING
Exercises make the muscles stronger.
Some examples: are lifting weights and using a resistance band.
 BALANCE
Exercises can help one walk on uneven surfaces and prevent falls.
To improve balance, tai chi or exercises like standing on one leg be
done.
 FLEXIBILITY
Exercises stretch the muscles and help the body stay limber. Yoga
and doing various stretches can make one more flexible.
 DIFFERENT KINDS OF EXERCISES

AEROBIC EXERCISE
This is a system of physical conditioning involving exercises that are
strenuously performed so as to cause marked temporary increase in
respiration and heart rate.
Aerobic exercises refer to how the body uses oxygen to
sufficiently meet energy demands during exercise.
Aerobic exercise improves cardiorespiratory endurance.
Benefits of Aerobic Exercises
* improved circulation which helps the body use oxygen better.
* increase in the number of red blood cells in the body.
* increase in energy, stamina and mental health.
* developed endurance, which means that one can work out longer
without experiencing fatigue.
* reduced risk of developing heart diseases and other ailments.
* reduced body fat for weight loss.
* reduced stress, tension, anxiety.pression.
Types of Aerobic Activities
MODERATE-INTENSITY AEROBICS
Ex.: Sweeping, moving a furniture, pushing a vacuum cleaner or a lawn mower,
brisk walking, biking, running, jogging, skateboarding, skating, hiking, mountain
climbing.
VIGOROUS-INTENSITY AEROBICS
a. Active Games
Ex.: Flag football, distance running, and jumping rope.
b. Sports
Ex.: Soccer, basketball, and tennis.
c. Vigorous dancing
d. Martial Arts
Ex.: Arnis, taekwando, and karatedo.
 ANAEROBIC EXERCISES

These are exercises that are done quickly for a short period of
time.
It usually involves pushing against a source of resistance to increase
strength.
They enhance power and build muscles.
EXAMPLES OF ANAEROBIC EXERCISES
a. High intensity interval training (HIIT)
b. Heavy weight lifting.
c. Sprints
e. Isometrics exercise (no equipment, only your body)
f. Plyometric exercise (ex.box jump, jumping jacks, burpee, jumping
spider, etc)
Benefits of Anaerobic Exercises:
* increased bone and muscle strength
* improved endurance and joint functions
* reduced risks of injuries due to weak muscles
* improved cardiac functions
* lean body mass which is important for persons wishing to lose weight
* minimized risk of osteoporosis
* developed coordination and balance
 FLEXIBILITY EXERCISES
These involves stretching the activities that improve the range of
your muscles and joints. Stretching exercises makes your muscles more
flexible.
Benefits of Flexibility Exercises
* increased physical efficiency and performance.
* decreased risk of injury.
* increased neuro-muscular coordination.
* improved muscular balance and postural awareness.
* reduced stress, promoting muscle and relaxation
* enhanced enjoyment.
 VERSE FOR TODAY

For I can do everything with the help of Christ who gives me

strength I need.
- Phi.3:13 -
THANK YOU!