RTRMF – BSN 1F
PathFit 1
2nd Semester |A. Y. 2023-2024
LECTURER: Mary Ann D. Salazar
physical fitness, skill, and performance. It
UNIT IV implies that for athletes to improve their fitness
EXERCISE levels, they must continually increase the
– also known as physical activity. In simple physical demands to reach an optimum level of
terms exercise is any movement that works overload.
your body at a greater intensity than your usual OVERLOAD – only way to improve fitness is to
level of daily activity. Exercise raises your heart increase over time. This can mean increasing
rate and works your muscles and is most the amount of time, or increasing the speed.
commonly undertaken to achieve the aim of ADAPTATION – process of getting accustomed
physical fitness. to a particular exercise or training program
through repeated exposure.
3 TYPES OF EXERCISE RECOVERY – optimal adaptation requires
1. Warm-up Exercise – consist of a gradual recovery time. It is essential in any exercise to
increase in intensity in physical activity. allow for repair and renewal of the body’s
Warming up brings the body to a condition at tissue.
which it safely responds to nerve signals for REVERSIBILITY – states that if you don’t
quick and efficient action. maintain a regular program, your state of
2. Conditioning Exercise – body conditioning physical fitness will regress.
refers to exercises that increase your strength,
speed, endurance or any other physical WHAT IS AEROBIC EXERCISE?
attribute. Conditioning workouts can trim fat, - Any physical exercises of low to high
increase muscle tone and prepare your body for intensity that depends primarily on the
the rigor of sports. Virtually every exercise you aerobic energy-generating process.
do at home or in the gym is a form of body
conditioning, but you should design balanced - Refers to the use of oxygens to adequately
workouts to get the most of your routine. meet energy demands during exercise via
2 TYPES OF CONDITIONING EXERCISE aerobic metabolism.
Aerobic Conditioning – is to use large
muscles for extended period of time,
BENEFITS OF AEROBIC EXERCISE
increasing your cardiovascular endurance in
Improve your circulation and helps your body
the process.
use oxygens better.
Anaerobic Conditioning – “metabolic
Increase energy
conditioning” involves short, intense
Increase endurance, which means you can
workouts, that use fast-twitch muscles such
workout longer without getting tired
as burpees, jump rope, jumping jacks, and
Helps reduce the risk of developing heart
squat thrusts.
disease
3. Cool-down Exercise – “warm down”, an easy
Helps reduce the risk of developing diabetes
exercise, done after a more intense activity, to
Helps reduce body fats
allow the body to gradually transition to a
Helps you reach and maintain a healthy weight
resting or near-resting state. Depending on the
Helps reduce stress, tension, anxiety, and
intensity of the exercise, cooling down can
depression
involve a slow jog or walk. With lower
Improves sleep
intensities stretching can be used.
- Aerobic exercises and workouts are one of
PRINCIPLE OF EXERCISE PROGRAM
the best and most important factors for
INDIVIDUALITY – maintains that no two
body fitness and those who do aerobics
individuals will benefit from exercise exactly the
regularly get extended lifespan with great
same way physically or psychologically.
working capacity and decreased risk of
Difference in genetics, age, experience, body
coronary artery diseases, blood pressure
size, and health status can al affect the
issues, cancer and diabetes.
outcomes of a workout. Some people are able
to handle higher volumes of training while
IS ZUMBA AN AEROBIC EXERCISE?
others may respond better to higher intensities.
- Zumba routine incorporate interval training
SPECIFICITY – specific kinds of exercises must
– alternating just and slow rhythms t help
be done to develop specific aspects of the body
improve cardiovascular fitness. Zumba is an
and fitness. The adaptation of the body or
aerobic activity recommend for most
change in physical fitness is specific to the type
healthy adult by the Department of Health
of training undertaken. Exercising a certain
body part, component of the body or particular and Human Services.
skill primarily develops that part or skill.
PROGRESION – a training principle used to IS YOGA AN AEROBIC EXERCISE?
create personal training program to improve
VIROS, IAJ
- Yoga isn’t considered aerobic exercise, but
RTRMF
the more athletic – BSN
varieties like1F
power, yoga
will make you sweat. And even though
PathFit 1
yoga’s not aerobic, some research finds it
2nd Semester |A. Y. 2023-2024
LECTURER: Mary Ann D. Salazar
can be just as good as aerobics exercise for
improving health
SIDE EFFECTS OF OVER EXERCISING
MUSCLE PAIN – rigorous and regular aerobics
causes muscular pain in chest, shoulder, calf
muscles, hips, and thighs.
JOINT PAIN – cause temporary damage in
delicate joints leading to several bone health
issue such as arthritis, osteoporosis, low bone
density.
OVEREXERTION – cause a person to feel dizzy
after a workout. It occurs when people push
themselves too hard during physical activity.
REMEMBER:
Aerobic exercise build endurance by
keeping the heart pumping for an
extended period of time.
VIROS, IAJ
