AEROBIC ACTIVITIES

• Physical Activity is any bodily movement produced by our skeletal muscles that
requires energy expenditure above that of rest.
• According to the US Centers for Disease Control and Prevention, “regular
physical activity (at least 60 minutes daily) builds healthy bones and muscles,
improves muscle strength and endurance, reduces the risk for developing chronic
disease risk factors, improves self-esteem, and reduces stress and anxiety among
children and adolescents”
• Sedentary is used to describe range of inactive behaviors. This means to sit and is
a help reminder that sedentary behaviors usually involve sitting.
 AEROBIC FITNESS

• Aerobic activities target the cardiorespiratory endurance which is a person’s capacity

to sustain a physical activity such as exercise or sports.
• Aerobic fitness depends on the ability of our cardiorespiratory system to supply
blood and oxygen to the working muscles.
• These activities reduce the risk of heart disease by lowering your heart rate and
blood pressure, an indication of an efficient heart.
• The cardiorespiratory system has, therefore, become more efficient in terms of an
increase in stroke volume, or the amount of blood pumped by the heart per beat,
which explains why it does not have to beat as often.
Exercise Group Characteristics Example/s Participants

A Only minimal skill and Walking Anyone

fitness

B Moderate to vigorous Jogging, treadmill running, Sporadically active and with

intensity group exercise aerobic, average level of fitness
dancing, spinning, resistance
training

C Recreational Sports (basketball, football, Regularly active (habitual

volleyball, swimming, hiking exerciser or sports
or mountain climbing) enthusiast), skilled and fit

D High-level performance or Competitive sports Highly skilled, fit, and well-

athletic training conditioned.
 MUSCLES AND BONE-
STRENGTHENING ACTIVITIES
• Sarcopenia- loss in muscle mass and muscle function translates to difficulty in
lifting, pushing, pulling, and performing our daily activities.
• Resistance Training is aimed at improving muscular strength and endurance.
• Hypertrophy-when muscles are exposed to a resistance greater than what they
normally encounter at rest, increase in size.
 PROPER GYM ETIQUETTE
• Dress and cover your body appropriately.
• Always bring a towel and use it.
• Take care of the equipment.
• Clean up after you workout
• Avoid loud grunts
• Respect others personal space.
• If someone asks to work on a piece of equipment, let them
• Avoid using cellphone during workout
• Offer to spot.
• Check your ego at the door.
• Wear deodorant
• Give way to others at the drinking fountain.
• Lead by example.