Aerobic Program

Learning Module 11:

Duration of Delivery:
Due Date of Deliverables:

Intended Learning Outcomes:

 Identify the stages of completing an aerobic work-out

 Analyze the purpose of completing the three stages of aerobic work-out
 Demonstrates each stage properly

AEROBIC PROGRAM

Warm up is used to prepare the body in doing more complicated skills or

movements. Doing so makes one more comfortable and relaxed in performing other
exercises. The previous lesson discussed the importance of warm-up, aerobic routine
and cool down. Individuals must strictly follow these stages to avoid DOMS (Delayed
Onset Muscle Soreness).

Aerobic Program
Phases of aerobic include warm-up, aerobic proper and cool down. These are
three stages of completing an aerobic work-out.
A. Warm-up
Warm-up helps your body prepare itself for exercise and reduces the chance of
injury. The warm up phase should be a combination of rhythmic exercise which begin to
raise the heart rate and muscle temperature, and static stretching through a full range of
motion. The stretches in the warm-up should be non-ballistic and should cover all the
major muscle groups. Always stretch the lower back before doing any lateral movement
of the upper torso such as side bends.
B. Aerobics Proper
 Aerobic Proper improves cardiovascular endurance composition. It is
characterized by a continuous, vigorous and rhythmic exercise of the large muscle of
the body. This may include the combination of the impact of aerobics, high, moderate or
low impact aerobics. It is the stage when distribution of the oxygen to the different parts
of the body takes place and burning of fats occurs. Aerobic dance proper is considered
as the core of the aerobic work-out.
C. Cool Down
After any aerobic activity, the blood is pooled in the extremities, and heart rate is
elevated. The purpose of the cool down is to bring the heart rate down to near normal
levels and to get the blood circulating freely back to the heart. Cool down should also
include stretching to help relax the muscles which worked so hard during the activity.
The cool down stretches also increase flexibility and might help prevent DOMS
(Delayed Onset Muscle Soreness).
Cardiovascular Endurance
The capacity of the heart, blood vessels and lungs to adapt to physical exertion
for a prolonged duration.
The Training Heart Rate
Kervonen’s Formula (1957)
THR=RHR + 0.6 (MHR-PA-RHR)
Where THR- Training Heart Rate
RHR- Resting Heart Rate
PA- Present Age
MHR- Maximum Heart Rate
1. Resting Heart Rate is obtained either by getting the pulse at the carotid artery
(area of the neck/below the jaw) or through the radial artery or the inner wrist.

Resting Heart Rate (RHR)

This is the number of pulse beats at rest. The best time to take the RHR
is upon waking up in the morning. The average RHR is 75 beats for boys and 80
beats for girls per minute.

2. Working Heart Rate (WHR) Exercising Heart Rate (EHR) or Target Heart Rate
(THR). This is the 60-80 percent of your heart maximum capacity.
 3. Recovery Heart Rate (RHR) - This is the number of pulse beats taken five to ten
minutes after a workout or after walking and stretching in the gradual cool-down.
The heart should go back to normal or slightly above the resting heart rate.

Note:
Copper recommends pulse taking at the inner wrist or radial artery using
the forefinger and middle finger.

Another point, Carotid artery (at the neck, below the jaw) may be used.

4. Maximum Heart Rate

Formula: 220 (constant) - present age = MHR

Example: 220 – 17 years old = 203 beats per minute

Note:
Your heart rate should not exceed its maximum level when
exercising to avoid injury.

References:
Dimapilis, Nenita J. et. al. Physical education 1 (Physical Fitness and Gymnastcs), 2009