Aerobic Training
Drill/Review:
M3 L1 Task 1:
Fact or Fiction?
There are various myths and fallacies surrounding exercise and fitness. It is important
that students are able to identify valid claims. A sound understanding of how the body
responds to exercise and training is going to help the students weed out the fact from
fiction. Check out the following statements and decide whether it is a fact or a fiction.
__________1. It is best to exercise in the morning because it helps to burn more
calories.
__________2. Running a kilometer and walking a kilometer will burn the same amount
of calories.
__________3. Performing 1,000 crunches a day will trim fat in the belly.
__________4. Free weights are better than exercise machines in increasing strength.
__________5. Performing static stretching before jumping decreases vertical jump
height.
Types of Fitness Activities
Research has consistently shown that adequate intensity and regular training triggers
significant changes not only in the cardiovascular system but in other organs as well.
These changes help delay aging of the heart and improve quality of life.
The changes occur at the cellular and molecular level.
Is fat the primary source of energy during aerobic exercise?
The energy demand during exercise is significantly higher than when the body is
at rest which means more carbohydrates and fat will be used.
More fat is utilized when there is less available carbohydrates for the working
muscles.
Glucose (carbohydrate) is the preferred energy source of the brain and other
vital organs.
However, glucose can only be stored in small amounts inside the muscle in the
form of glycogen
When the glucose level in the blood is low, the body will breakdown glycogen
and deliver it to where it is needed.
The body can also use fat to spare stored carbohydrates in the body.
One theory is that there is a tendency to spare glucose because it is the preferred
energy source of the brain.
Experts also believe that there is limited capacity to produce energy from fat
during high intensity exercise because there is less blood flow to the fat tissues.
Furthermore, carbohydrates become the main source of energy during high
intensity exercise because glucose is easier to break down than fat.
The utilization of fat by the working muscles increases during prolonged exercise
to spare the stored carbohydrates.
Lastly, more fat is used when the muscle fibers are equipped with more
mitochondria.
https://www.youtube.com/watch?v=dWe8vtztW-4
Aerobic Training
Aerobics
Aerobics is a system of physical conditioning involving exercises that are
strenuously performed so as to cause marks temporary increase in respiration
and heart rate.
Aerobic exercises
Refer to how your body uses oxygen to sufficiently meet energy demands during
exercise. These are exercises that involve oxygen consumption by the body.
During aerobic activity that usually lasts a long time, your body uses oxygen to
get energy.
Aerobic exercise improves your cardiorespiratory endurance. It strengthens your
heart and lungs and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body.
Benefits of Aerobic Exercises:
Improve circulation and helps the body use oxygen better.
Increase the number of red blood cells in the body.
Increase energy, stamina, and mental health.
Develop endurance, which means that one can work out longer without
experiencing fatigue.
Help reduce the risk of developing heart diseases and other ailments.
Help reduce body fat for weight loss.
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.
a. sweeping
b. moving a furniture
c. pushing a vacuum cleaner or lawn mower
There are also games that are classified as moderate-intensity aerobics / active
recreation or outdoor activities:
a. simple catching and throwing of balls
b. brisk walking
c. biking
d. running
e. jogging
f. skateboarding
g. skating
h. hiking
i. mountain climbing
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.
a. active games that involve running and chasing such as flag football, distance
running, and jumping rope
b. sports such as soccer, basketball, and tennis
c. vigorous dancing
d. martial arts such as arnis, taekwondo and karate-do
How is the correct intensity monitored during aerobic exercise?
According to the Philippine national Guidelines on Physical Activity, adolescents
should engage in a total of 60 minutes of moderate to vigorous physical activities
every day.
An exercise performed at moderate to vigorous intensity will elevate the heart
rate and breathing significantly.
A higher heart rate implies that the activity is more intense.
One of the best ways to set the correct intensity of an exercise is by computing
the TARGET HEART RATE. (THR)
What is your pulse?
• Your pulse is your heart rate, or the number of times your heart beats in one
minute.
• Pulse rates vary from person to person. Your pulse is lower when you are at rest
and increases when you exercise (more oxygen-rich blood is needed by the
body when you exercise).
1. Place the tips of your index, second and third fingers on the palm side of your
other wrist below the base of the thumb. Or, place the tips of your index and
second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your
fingers. You may need to move your fingers around slightly up or down until you
feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your
heart rate (pulse) per minute.
Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
What is a normal pulse?
Normal heart rates at rest:
• Children (ages 6 - 15) 70 – 100 beats per minute
• Adults (age 18 and over) 60 – 100 beats per minute
Proper pulse rate measuring techniques are done at the following:
1. Radial pulse site – the pulse is taken from the radial artery at the wrist, in line with
the thumb, using the tips of the pointer and middle fingers.
2. Apical site – this is taken at the apex of the heart and can sometimes be felt very
clearly by placing the heel of the hand over the left side of the chest.
3. Carotid pulse site – this pulse is taken from the carotid artery just beside the larynx
using light pressure from the tips of the pointer and middle fingers. Remember: never
check both carotid artery at the same time.
4. Temporal pulse site – this pulse can sometimes be obtained from the left or right
temple with light pressure from the tips of the pointer and middle fingers.
The target heart rate (THR) is computed based on the maximal heart rate (MHR)
and the resting heart rate. The MHR is the highest number of heart beat per
minute observed during a very strenuous and exhaustive physical activity. It can
also be estimated by subtracting the age from 220.
Meanwhile, the resting heart rate is the number of heart beat per minute
commonly measured lying down or right after waking up. It is estimated by
counting the pulse for 10 or 15 seconds and multiply it by 6 or 4.
Measuring the heart rate immediately after an exercise can provide a good
estimate of the actual intensity of the workout because a variety of factors can
influence the rate of recovery. It is also important to begin measuring the pulse
rate within 5 seconds after stopping a given activity to closely approximate the
heart rate during exercise
Maximum Heart Rate Method
Estimated Maximal Heart Rate
220 – age = MHR
Range for Low Intensity exercise
45% x MHR = Lower limit
54% x MHR = Upper limit
Range for Moderate Intensity exercise
55% x MHR = Lower limit
70% x MHR = Upper limit
Range for Vigorous Intensity exercise
70% x MHR = Lower limit
85% x MHR = Upper limit
What is the ideal duration and frequency when designing an aerobic exercise?
Filipino adolescents should spend at least one hour of moderate to vigorous exercise or
physical activity every day.
These recommendations serve as guidelines in designing an aerobic exercise
program.
What is the ideal duration and frequency when designing an aerobic
exercise?
It is also important to consider a current fitness
level and the intensity of the aerobic exercise to be performed.
It is not wise for a beginner to spend one hour everyday performing vigorous intensity
aerobic exercise. A better option would be engage on alternate days to allow recovery
and prevent overuse injuries.
A trained athlete can exercise for 5 to 6 times every week because his/her body
can tolerate the workload without getting injured.
The intensity of the activity should also be given considerations. Some forms of aerobic
training are too intense that they cannot be performed for prolonged periods.
Moreover, some types of activities increase the risk of muscle soreness that an
individual should be allowed more time to recover
What is the best aerobic exercise in increasing aerobic capacity?
Key factors when deciding what type of exercise should be incorporated in the program:
1. It depends on the goals of an individual
2. Personal preference
3. Consider the activities familiar with the person, availability of environment
An individual can choose the various types of programs. Each of these programs
is known to effectively increase the capacity of the cardiorespiratory systems as
well as the endurance of the active muscles.
1. Low and slow training – is a type of aerobic training program which utilizes a low to
moderate intensity exercises that should be maintained for at least 45 minutes.
2. A high intensity Continuous training program – involves continuous vigorous
intensity activities performed 20 to 30 minutes.
3. The High intensity Interval Training – protocol involves repeated maximal work
combined with active recovery in between. The “all-out” work is usually between 20 to
30 seconds and the active rest is between seconds to 45 seconds
4. The Fartlek Training Program – is unstructured combination of maximal and
submaximal work that lasts for 30 to 45 minutes.
Is it safe for people with asthma and heart disease to engage in aerobic exercise?
People with asthma and heart disease have limited capacity to perform physical
activities. Experts agree that despite these limitations, people with these
conditions should still engage in aerobic exercise.
A well-designed exercise program can help increase their functional capacity.
It is important that precautionary measures should be performed prior to
implementing an aerobic exercise program.
1. People with these conditions should seek a medical clearance before starting
an exercise program.
2. They should also consult a clinical exercise physiologist to help them plan an
exercise program as well as modify the exercises according to what they can
tolerate.
Clinical exercise physiologist – is a specialized fitness trainer that understands
how a certain condition limits the functional capacity of a person and knows how
to program the exercise to address the limitations.
An individual should learn to listen to his/her body and adjust the exercise or
program accordingly.
If sharp pain is felt while doing an exercise, the activity should be stopped
immediately and consult the trainer or the doctor as soon as possible.
How does anabolic steroids increase muscle mass?
Anabolic steroids mimic the action of testosterone in the body.
-Used for hormone replacement therapy in men with low levels of naturally
produced testosterone.
These drugs are commonly abused by body builders and other athletes to
enhance appearance and improve performance.
Testosterone is a hormone that interacts with other hormones and instructs the
body to build tissues.
The use of these drugs outside the medical field is greatly studied. Research
shows that abuse of these drugs may do more harm than good because of
several side effects
Liver damage
Decrease in natural testosterone level
Decrease in sperm production
Increase in bad cholesterol
Irritability
Aggressiveness
