G A GI NG I N M O DE RA T E T O

EN
VIGOROU S PH YS I C AL
ACTIVITY
 ENT C LA SS I FI CA T IO N S
DIFFER
OF E XE R C I SE S
1. AEROBIC FITNESS
2. MUSCULAR STRENGTH
3. BONE STRENGTHENING
AEROBIC FITNESS

IS ANY TYPE OF CARDIOVASCULAR CONDITIONING. IT CAN INCLUDE

ACTIVITIES LIKE BRISK WALKING, SWIMMING, RUNNING, OR
CYCLING. YOU PROBABLY KNOW IT AS “CARDIO.” BY DEFINITION,
AEROBIC EXERCISE MEANS “WITH OXYGEN.” YOUR BREATHING AND
HEART RATE WILL INCREASE DURING AEROBIC ACTIVITIES.
MUSCULAR STRENGTH
IS THE AMOUNT OF FORCE YOU CAN PUT OUT OR
THE AMOUNT OF WEIGHT YOU CAN LIFT.
MUSCULAR ENDURANCE IS HOW MANY TIMES YOU
CAN MOVE THAT WEIGHT WITHOUT GETTING
EXHAUSTED (VERY TIRED).
BONE STRENGTHENING

ACTIVITIES PRODUCE AN IMPACT OR
 

TENSION FORCE ON THE BONES THAT

PROMOTES BONE GROWTH AND
STRENGTH. 
YOU WILL BE ABLE TO MONITOR YOUR EFFORT THROUGH PHYSIOLOGICAL
INDICATORS. PHYSIOLOGICAL INDICATORS ARE THOSE SIGNS THAT ARE
PHYSIOLOGIC IN NATURE OR HAVE TO DO WITH BODILY PROCESSES. THESE
INCLUDE HEART RATE, RATE OF PERCEIVED EXERTION (RPE), AND PACING. EACH
OF THESE PHYSIOLOGICAL INDICATORS IS IMPORTANT. HOWEVER, DEPENDING ON
YOUR FITNESS GOAL AND PERSONAL PREFERENCE, EACH INDICATOR HAS ITS OWN
ADVANTAGES.
HEART RATE
Also known as pulse rate, this is the number of times a person’s
heart beats per minute. It indicates the effort your heart is doing
based on the demands you place on your body. The more
demanding your physical activity is, the faster the heart rate.

Each time your heart beats, it pumps blood into the arteries of your
body. The surge of blood causes a pulse, which is what you feel by
holding your fingers against an artery. The major arteries that are
easy to locate and frequently used for pulse counts are the radial
artery (just below the base of the thumb) and the carotid artery (just
below the sides of jaw). Some people find it easier to locate the
carotid artery but locating the radial artery is easier for others.
To determine your pulse rate, locate
your pulse using your index and
middle fingers. Press gently to feel
the pulse. Count the number of beats
in 10 seconds and multiply by 6 to
get your number of beats per minute.
The 15-second count is also used by
multiplying by 4 to get the number of
beats per minute.
The heart rate provides a good indicator of the relative challenge
experienced during physical activity. Using the heart rate as a
physiological indicator, maximal heart rate (max HR) is typically used.
Recommendations for physical activity indicate that physical activities
used as exercises should be between 60 to 85 percent of your max HR
to maintain or improve cardiovascular fitness. This means that for each
exerciser, getting the max HR and the heart rates equivalent to 60 to 85
percent of the max HR are important in achieving your fitness goals.
Think of it as 60% heart rate is your moderate intensity and 85% heart is
the limit of your vigorous intensity.
AEROBIC FITNESS
AEROBIC FITNESS
MUSCULAR STRENGTH
AEROBIC FITNESS
MUSCULAR STRENGTH
AEROBIC FITNESS
BONE STRENGTHENING
AEROBIC FITNESS
BONE STRENGTHENING
MUSCULAR STRENGTH
TARGETING DIFFERENT MUSCLES
ARM MUSCLES
ABDOMINAL MUSCLES
CARDIO RESPIRATORY
LEG & GLUTE MUSCLE
ASSIGNMENT:

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