Types of Exercise
for the movement. In short, an isotonic
AEROBIC EXERCISE
 It is sometimes known as
"cardio"- exercise that requires pumping of
oxygenated blood by the heart to deliver
oxygen to working muscles.
 Examples of aerobic exercises include
cardio machines, spinning,
running, swimming, walking, hiking,
aerobics classes, dancing, cross country
skiing, and kickboxing.
 Aerobic exercise can help prevent or
reduce the chance of developing some
cancers, diabetes, depression, cardiovascular
disease, and osteoporosis.
ISOKINETIC EXERCISE
 Isokinetic exercise is far more specific than
most other types of exercise. It allows
specific control of resistance and, therefore,
has much less potential for causing an injury.
Isokinetic exercise is most commonly used in
physical therapy, but it is gradually being
used more by the general public. Most
isokinetic exercises use only bodyweight or
very light weights.
ANAEROBIC EXERCISE
 Anaerobic exercise is a form of high-intensity
exercise that increases a substantial oxygen
deficit. When performing at elevated
intensity levels, your cardiovascular system
has a challenging time delivering the oxygen
requirement needed to your muscles fast
enough. Since muscles require oxygen to
maintain prolonged exertion, anaerobic
exercises can only continue for short periods
of time. Examples of anaerobic activity
include sprinting, high-intensity interval
training, powerlifting and most athletic
sports.
ISOTONIC EXERCISE
 Isotonic exercises provide a powerful
workout for beginners and professional
athletes alike. Most people perform isotonic
exercise without realizing the technical term
exercise forces muscles to carry a static
weight throughout a range of motion. So
basically, any form of weight training, with
either free weights or machines, qualifies as
isotonic. The common biceps curl, in which
you lift a dumbbell to work the upper arm, is
a classic isotonic exercise.
ISOMETRIC EXERCISE
 Isometric means without movement.
Isometric exercises involve the contraction of
muscle tissue at a specific angle. These
exercises are used to rehabilitate an injured
joint rather than to improve overall strength,
speed or endurance. If you have high blood
pressure, isometric exercises are not
recommended as the increased muscle
tension tends to increase blood pressure.
Seven Basic Principles of Exercise
 Regularity – to achieve results from
training you should exercise often, ideally three
to five times a week (to be fair five is a bit of a
challenge). Unfortunately fitness is reversible –
if you don’t use it you really do lose it.
 Progression – The intensity and duration
of the exercise must gradually increase to
improve the level of fitness.
 Balance – to be effective a fitness
programme should include activities that
address all components of fitness.
 Variety – mix it up to avoid boredom.
 Specificity – training should be geared
toward specific goals, ie: if you want to run a
marathon swimming is not going to be suitable
for the main body of training.
 Recovery – A hard day of training should
be followed by an easier training day or rest
day. Recovery allows the muscles to repair,
grow and strengthen.
 Overload – the work load of each exercise
session must exceed the normal demands
placed upon the body in order to bring about a
training effect.