Lesson 1

aerobic and anaerobic

exercises
Group 1
 Learning Objectives
Proper Etiquette and Safety in
01 Aerobic Exercises 04 the use of facilities and
Equipment
Warm Up, Stretching, and
02 Anaerobic Exercises 05 Cool Down Routine

Muscle and Bone

03 Strengthening Exercises 06 Physical Fitness Test
Aerobic exercises
Aerobic" comes from the Greek word
"aeró" meaning "air". It is an activity that
makes you breathe harder in order to
improve your stamina. Aerobic
exercise helps keep your heart,
lungs, and circulatory system healthy.
 e e
x x
a a
m m
jump rope swimming
p p
l l
e e
s s
running cycling
Anaerobic exercises
 What is anaerobic Exercise?
Anaerobic exercise which means without oxygen it
increases the strength of your muscles or the
aerobic energy system. It uses stored energy to
power your muscles instead of oxygen and does not
improve your cardio. It can increase strength and
muscle size.
Examples are weightlifting and sprint
training.
 Anaerobic exercises Aerobic exercises

Improves muscle strength Improves cardiovascular

strength
Utilizes energy from Utilizes oxygen from the
carbohydrates and fats body
Helps gain weight in Helps lose weight
muscle mass
Muscle and bone-
strengthening
exercises
 increases both muscle and bone strength at the first
half of a person's life. These activities tend to slow
down the weakening or loss of muscles and bones
when they are performed later life (beyond the age
of 35). These exercises improves hormone health as
well. Strength training is most commonly seen as
weight-bearing activity. The lifter has two options:
employ gym equipment or their own body weight.
 There are two terms concerning muscle-strengthening
exercises: repetitions and sets. A rep (or repetition) is one
full movement from starting point to finish. A set is a
group of repetitions. The most basic training design is to
have anywhere between 6 and 15 reps in a set, and
performing 3 sets. For female, the average reps in a set is
8 to 12, and performing 3 sets. For male, the average reps
in a set is 9 to 15, and performing 3 sets as well.
 e e
x x
a a
m m
squats plank
p p
l l
e e
s s
pushups bicep curl
 e e
x x
a a
m m
Dance jump rope
p p
l l
e e
s s
gymnastics Hiking
 Proper etiquette and
safety in the use of
facilities and equipment
 guidelines need to be followed:
1. take care of facilities and equipment.
2. use only the equipment that you already
know how to operate.
3. Be alert and awake in the training area.
4. practice good form first.
5. Bring back all equipment in place after use.
 guidelines need to be followed:0

6. do not hug the equipment.

7. leave the venue clean.
8. check yourself.
9. do not loiter around.
10. always be nice.
 Warm Up Stretching
and Cooldown routine
WHY should we warm up, stretch, and cool
down??
In order to avoid injuries and to prepare the
muscles and joints for physical activity, a
proper warm-up and stretching routine
must be performed prior to exercise. It is
important to note that to warm up means to
literally warm the body up with light
exercise movement.
A warm-up is not the same as stretching.
Based on research, it is a good practice to
warm up first to increase blood flow to the
muscles, increase sensitivity to nerve
receptors, increase the rate if delivery of
oxygen, among other effects. A cooldown
routine is done after a session.
 TYPES OF WARM-UP

• PASSIVE WARM-UP
• GENERAL WARM-UP
• SPECIFIC WARM-UP
 PASSIVE
is when oneWARM-UP
elevates body temperature
through the use of heat packs or
showers. For the school setup, this is
quite impractical.
 GENERAL WARM-
UP
involves light movement of major muscle
groups. With no general warm-up, there occurs
an increase in heart rate, deep joint fluids,
blood flow, and perspiration. With increase
temperature, there is also an increase in
flexibility.
 SPECIFIC WARM-
UP
mimics actual moves of the sport or activity
that will be engaged in very light levels of
intensity. Specific warm-up also helps the
exerciser prepare mentally as the warm-up
movements serve as practice for the actual
techniques
 THE stretching routine
is performed in order to maintain or increase flexibility. There are a
number of types of stretching: ballistic, static, and dynamic
stretching.

ballistic static dynamic

makes use of rapid and jerky
movements. It has now been
discovered that ballistic
practice is wrong that this type
of stretching is almost phased
out
or the stretch-and-hold
increases range of motion as
well as relaxes the muscles.
This type of stretching is
performed best as a cooldown
stretch.
avoids bouncing and
sometimes include movements
which are sport-specific.
Dynamic stretching is best for
starting an exercise program
after warm-up.
 Neck series
• Head rotation
• Sideward neck bends
• Forward and backward head
bends
• Neck circumduction
shoulder, chest, and arm series
• Hand at back elbow pulls
• Hand at the side elbow pulls
• Horizontal arm swings
• Vertical arm swings
• Arm circles
• Shoulder rotations
 wrist series
• Forward pronated
• Forward supinated
• Downward
• Inward
• Finger clasped wrist rotation
• One hand wrist rotation
• Upward
Floor stretch series
• Sitting toe reach
• One leg bent toe reach
• figure four toe reach
• Downward push
• Forward Stretch
• One hand toe touch
• Spread legged forehead to knee
• Spread legged forward stretch
Trunk, hips, thighs, calves series
• Straddles back stretch
• Side bends
• Forward bends
• Hip Rotation
• Back stance forehead to knee-toes down
• Back stance forehead to knee-toes up
• Bow and arrow
• Gecko stretch
• Kneeling hip stretch
• Wall push
• Quad stretch
What is Physical Fitness Test?
The Physical Fitness Test is an instrument of a
student level of fitness regarding to several components.
It is important to perform the PFT before the start of an
exercise program and it's culmination. Prior to the
program the PFT will be able to determine individual
baseline and threshold. Goals for fitness can be set
towards the end program, the exerciser will again take the
test.
Difference in result will determine the effectiveness of the
program undergone
 Test item Components Tested

•Standing long jump -Leg strength and power

•Bent-knee curl ups -Abdominal strength and endurance
•push up(male:Regular) -Arm strength and endurance
•push up(female:on knees) -Arm strength and endurance
•50 meter Sprint -speed
•shuttle run -agility
•1000 meter run -Cardiorespiratory endurance
•Three minutes step test -General endurance
•Sit and reach -Trunk endurance
Let's wrap it up!
• Aerobic Exercises
• Anaerobic Exercises
• Muscle and Bones
Strengthining Exercises
• Physical
Fitness Test
• Warm Up, Stretching,
and Cool Down Routine
• Proper Etiquette and Safety in the
use of Facilities and Equipment
 Conclusion
Plan
To conclude: Aerobic exercise will mainly
increase our cardiovascular endurance,
while anaerobic exercise will mainly
increase our muscle strength.
 QUIZ
TIME!!!
 Identify what is being asked.

1. The Greek word "aeró" means ____.

2. It's purpose is to return your heart rate close to resting.
3. It uses stored energy to power your muscles instead of oxygen
and does not improve your cardio.
4. Increases your heart rate and blood flow.
5. It develops your muscles through exercises that uses weight
machines, exercise bands, hand weights, or one's own body
weight to build muscle.
 Write TRUE if the statement is correct but if it's false, change the
word/words with the correct term to make the statement correct.

1. Aerobic exercise which means without oxygen it increases the strength of

your muscles without involving oxygen or the aerobic energy system.

2. Stopping quickly without a cool down can result in light-headedness,

dizziness and/or fainting.

3. Stretching activates the connections between your nerve and muscles,

which improves the efficiency of movement.
4. Proper etiquette and safety are crucial when using
facilities and equipment to ensure the well-being of
yourself and others.

5. Muscle Strengthening is developing your bones

through exercise that produce a force on the bones that
promotes bone growth and strength.
 ESSA
y to follow proper etiquette
1-3. Why is it important
and safety measures in using facilities and
equipments?

4-5. Differentiate aerobic and anaerobic.

Thank you for
listening!