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11 H
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N I L ESSON
S E 1:

EX ERCIS E
FOR
FI TNE SS
TYPES OF FITNESS
EXERCISES
There are three types of exercises that can help
maintain or improve one’s physical fitness:

a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises
AEROBIC EXCERCISES
 is a system of physical condition
involving exercises that are strenuously
performed so as to cause marked
temporary increase in respiratory and heart
rate.
BENEFITS OF AEROBIC EXERCISES
Regular exercises can bring about positive health benefits. In addition to
strengthening of the cardiovascular system, the following benefits can
also be achieved:

1. Improve circulation and help the body use oxygen better.

2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Develop endurance, which means that one can work out
longer without experiencing fatigue.
5. Help reduce the risk of developing heart diseases and
other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.
TYPES OF AEROBIC ACTIVITIES
1. Moderate-intensity Aerobics
 Even simple house chores may be considered as moderate-
intensity aerobics. Examples are sweeping, moving a
furniture, pushing a vacuum cleaner or a lawn mower.
(outdoor activities like brick walking, biking, running, jogging, skateboarding,
skating, and even hiking and mountain climbing.).

2. Vigorous- Intensity Aerobics

Your heart will beat much faster, and breathing will be much
harder than normal when you participate in this type of activities.

(running and chasing, such as flag football, distance running, and jumping rope,
soccer, basketball, and tennis.
arnis, taekwondo, and karate-do.)
ANAEROBIC EXERCISES
are exercises that are done quickly for short
periods of time. It usually involves pushing
against a source of resistance to increase
strength. Doing this kind of exercise can improve
your muscular strength and muscular endurance.
Example of activities that use strength is short
bursts is push-up, pull-ups, weight lifting, and
sprinting. Even simple exertions,
like carrying heavy boxes or bags of groceries
are forms or anaerobic activities that can build
your muscular strength.
BENEFITS OF ANAEROBIC EXERCISES
Anaerobic exercise, when properly performed, can provide the
following functions:

1. Increase bone and muscle strength

2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak muscles
4. Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is important for
persons wishing to lose weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance
FLEXIBILITY EXERCISES
Involve stretching activities that
improve the range of your muscles and
joints. It makes your muscles more
flexible. These exercise enable you to
reach, bend, and turn better.
Stretching exercises include toe touching, side
stretching, and sit and reach. Other physical
activities which are great in developing your
flexibility are yoga, martial arts, rhythmic
activities, and gymnastics.