AEROBIC FITNESS AND RESISTANCE TRAINING

Aerobic exercise is also known as "cardio" -- exercise that requires pumping of oxygenated
blood by the heart to deliver oxygen to working muscles.

BASIC FITNESS ACTIVITIES

2 BASIC FITNESS ACTIVITIES: Aerobic exercise and Resistance training

What is aerobic exercise?

- It is a type of exercise that uses large muscle groups in a rhythmical pattern of contraction
and relaxation for an extended period of time, usually between 15 and 60 or more minutes.

What is resistance training?

- Is a type of exercise that uses of variety of methods, including exercises with free weights
and weight machines, to increase muscular strength, endurance, and/or power for sports
participation or fitness enhancement.

AEROBIC EXERCISE
1. Aerobic exercise is also known as "cardio" exercise that requires pumping of oxygenated
blood by the heart to deliver oxygen to working muscles.
2. An aerobic exercise plan should be simple, practical, and realistic. Specific equipment
(such as cardio machines) may be used but is not necessary for successful aerobic
exercise.
3. Aerobic exercise can help prevent or reduce the chance of developing some cancers,
diabetes, depression, cardiovascular disease, and osteoporosis.
4. Aerobic exercises can become anaerobic exercises if performed at a level of intensity that
is too high.
5. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can
be sustained for the exercise session.

In contrast, anaerobic ("without oxygen") exercise is an activity that causes you to be quickly
out of breath, like sprinting or lifting a heavy weight.

Aerobic exercise is long in duration and involves sustained movement. Anaerobic exercise is
intense and short-lasting, in which exercise generally ranges between two seconds to two
minutes.

Because of their differences in nature, they each rely on different energy systems to fuel the
workout.

ATP-PCR SYSTEM LACTIC ACID SYSTEM AEROBIC SYSTEM

Aerobic vs. Anaerobic exercise

Anaerobic exercise comprises brief, strength-based activities, such as sprinting or

bodybuilding, whereas aerobic exercise is centered around endurance activities, such as
marathon running or long-distance cycling.

However, the early stage of all exercise is anaerobic.

Examples of anaerobic exercise include weight lifting, sprinting, and jumping; any exercise
that consists of short exertion, high-intensity movement, is an anaerobic exercise.

RESISTANCE TRAINING
Resistance training is any exercise that causes the muscles to contract against an external
resistance with the expectation of increase in strength, tone, mass, and/or endurance.

The external resistance can be dumbbells, rubber exercise tubing, your own body weight,
bricks, bottles of water, or any other object that causes the muscles to contract.

Fact: Weight training program using low repetition and high resistance results in the greatest
strength gains, while weight training programs using high repetitions and low resistance
results in greatest improvement in muscular endurance.

Remember: The strength training program should be carefully tailored to one’s individual
strength and to its desired level of strength.

RM = REPETITION MAXIMUM
- It is an essential concept in understanding weight training
- It is the measure of exercise intensity.
- It is the maximal load that a muscle group can lift in a specified number of times
before tiring.

One-Repetition Maximum or 1RM

Repetition maximum is often expressed as 1RM or one-repetition maximum.
This indicates the heaviest weight you can lift with maximum effort in a single repetition.
A 1RM is your personal weightlifting record for a squat, deadlift, or any other weightlifting
exercise.

EXERCISE PRECAUTIONS FOR RESISTANCE TRAINING

1. Warm-up before beginning a work. This involves 5-10 minutes of movement (calisthenics),
using all major muscle groups.
2. Start slowly. The first several training sessions should involve limited exercises and light
weight.
3. Use the proper lifting technique. Improper technique can lead to injury.
4. Follow all safety rules.
5. Always lift through the full range of motion. This doesn’t only develop strength throughout
the full range of motion but also assist in maintaining flexibility.
3 STAGES/PHASES OF STRENGTH TRAINING PROGRAM

Starter Phase
1. The goal of this phase is to build strength without developing undue muscle soreness or
injury.
2. This may be done with light weights, a high number of repetitions, and a maximum of 2
sets per exercise.
3. Frequency is twice per week with 1 – 3 weeks duration. (With consideration to the initial
strength level of an individual.)

SLOW PROGRESSION PHASE

1. The goal of this phase is to gradually reach the desired muscle strength level.
2. This phase entails increase in frequency of training, increase in amount of weight,
increase in the number of sets performed, but with a decrease in the number of repetitions.
3. This phase may need 4-20 weeks.
(Again, depending on the initial strength and strength goal of the individual).

MAINTENANCE PHASE
1. This is the period where it is assumed that the desired strength level has been achieved
already and that the problem is how to maintain.
2. In this phase strength training becomes a life-long activity but the effort exerted is less
than the initial effort exerted during the beginning of the program.

EXAMPLE OF BASIC WEIGHT TRAINING EXERCISES AND THE MAJOR MUSCLE OR

MUSCLE GROUP DEVELOPED:

1. Bicep Curl - Biceps

2. Triceps Extension
3. Leg Curl
4. Leg Extension
5. Bench Press
6. Calf Raise
7. Lat Pull Down (Y)
8. Lateral Arm Raise (T)
9. Side Bend
- Triceps
- Hamstring
- Quadriceps
- Pectorals, Deltoids
- Gastrocnemius, Soleus
- Latissimus Dorsi
- Deltoids, Trapezius
- Obliques

Directional Terms
•Anterior (or ventral) Describes the front or direction toward the front of the body. The toes
are anterior to the foot.
•Posterior (or dorsal) Describes the back or direction toward the back of the body. The
popliteus is posterior to the patella.
•Superior (or cranial) describes a position above or higher than another part of the body
proper. The orbits are superior to the oris.
•Inferior (or caudal) describes a position below or lower than another part of the body
proper; near or toward the tail (in humans, the coccyx, or lowest part of the spinal column).
The pelvis is inferior to the abdomen.
•Lateral describes the side or direction toward the side of the body. The thumb (pollex) is
lateral to the digits.
•Medial describes the middle or direction toward the middle of the body. The hallux is the
medial toe.
•Proximal describes a position in a limb that is nearer to the point of attachment or the trunk
of the body. The brachium is proximal to the antebrachium.
•Distal describes a position in a limb that is farther from the point of attachment or the trunk
of the body. The crus is distal to the femur.
•Superficial describes a position closer to the surface of the body. The skin is superficial to
the bones.
•Deep describes a position farther from the surface of the body. The brain is deep to the
skull.

Lesson 2: Let’s Be Health Aware

Many of us try to live a healthy lifestyle. We do various things to become fit and to achieve
our desired physique oftentimes without first knowing and understanding the consequences.

Our health becomes at risk and prone to different risks that can affect our capacity to do
daily physical activity.

We need to realize that there are some common health practices particularly when dealing
with stress that needs to be corrected right away, especially among the young ones.

Eating Habits, Sleep, and Stress Management: What Goes Wrong?

1. Eating Habits
- We can always eat the food that we want. There is nothing wrong with eating. It only
goes wrong if we consume less or more than what our body needs; also when we eat
unhealthy food.
- Can lead to being underweight, overweight, or even obese. It is alarming to see that
many are suffering from malnutrition, overweight, and obesity.
- Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of calories
to fuel their bodies thus, they tend to lack the energy to do regular tasks at home,
school, and work.
- Their immune system also gets weak and compromised, making them prone to
health risk issues such as anemia and osteoporosis.
 ( Anemia is a condition in which you lack enough healthy red blood cells to carry
adequate oxygen to your body's tissues. Having anemia can make you feel tired and
weak. )

- Anorexia nervosa is an eating disorder wherein a person is abnormally

underweight, has an intense fear of gaining, and an abnormal understanding
of body weight, often due to coping with emotional problems stemming from
self-worth.
- People with anorexia use extreme efforts to prevent weight gain and keep on
losing weight by restricting food intake, exercising excessively, or misusing
diet aids, diuretics, and laxatives. These tend to significantly interfere with
activities in their lives.
- Overeating is also found to be one of the leading causes of overweight and
obesity. Eating too much, especially processed food and sugary drinks,
coupled with a sedentary lifestyle contribute significantly to weight gain.
- The calories consumed, particularly from fats and sugars, have to be burned
off through physical activity or exercise. Otherwise, these calories will be just
be stored in the body as fat.
- Overweight and obese people often encounter a lot of physical and emotional
struggles in their daily lives. They often have a hard time doing simple tasks
such as tying their shoelaces or walking up a short flight of stairs.
- They also find themselves the subject of bullying. Furthermore, they are also
at risk of developing other health conditions such as cardiovascular diseases
(CVD), diabetes, among others.

2. Sleep Management

- Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night

sleep everyday to allow the body to rest and regenerate. When we wake up in the
morning after a good night’s sleep, we feel fresh and energetic. We become effective
and productive in our daily activities.
- However, a lot of people, in particular teens, practice bad sleeping habits such as the
following:
1. Staying up all night
2. Internet addiction
3. Eating before sleeping

- Staying up all night -

● This is the most common bad sleeping habit of most people. In order to submit a
project, a paper, or some other work at the last minute, they cram to finish it, staying
up all night until they are done.
● Some people just spend the night reading or doing other stuff that they just do not
want to postpone for another time.

- Internet Addiction -
● Social media is massively addictive. Many people would spend a lot of their time
browsing social media sites such as Facebook and YouTube.
 ● They are awake all night to converse and play with their friends and forgo sleeping
on time. This results in tiredness and unproductiveness in work, in school, and even
at home.

- Eating Before Sleeping -

● Eating could be one of the things we do that give us comfort but should be
discouraged just before bedtime. Eating before sleeping can cause discomfort
preventing us from falling asleep easily.
● When we eat too close to our bedtime, it means that we go to our bed while
digesting. This can cause acid reflux which makes a person lose sleep. It is best to
eat 4 hours before falling asleep so we can be sure that our digestive system has
done its job.

3. Stress Management
- We need to deal with the fact that stress is part of our lives. Stress happens for many
reasons, environmental factors, fatigue, too much work, illness, and loneliness.
- It is inevitable; therefore, it needs to be handled properly.
- Handling stress seems to be tough to do but we need to learn how to cope with it the
right way. If not properly dealt with, it can lead to many health concerns, difficulties in
sleeping, poor immunity, hypertension, and even heart disease.
- One may also perform poorly in physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective or
worst, unhealthy means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than
facing the problem.

Lesson 3:

Food Pyramind
ENERGY SOURCES
- Energy is required to fuel the body functions during muscle contraction.
- The rate of energy used in the body depends on the activity level.
- Our energy comes from the food we eat.
- The energy-containing nutrients found in food are classified as Carbohydrates, Fats,
and Proteins.

MACRONUTRIENT SOURCES
Carbohydrates are the main source of energy for the body.
Our bodies convert carbs mostly into glucose, and is then considered as a quick source of
fuel to provide energy.

Fat is an important source of energy specifically during moderate to vigorous exercises.

Protein is primarily used in the building of tissues and only becomes an energy fuel when
both carbohydrates and fats are burned.

1. Carbohydrates

Foods high in carbohydrates include bread, fruits and vegetables, as well as milk products.

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and
milk products.

"Carbohydrates are macronutrients, meaning they are one of the three main ways the body
obtains energy or calories.

Carbohydrates provide fuel for the central nervous system and energy for working muscles.
They also prevent protein from being used as an energy source and enable fat metabolism.

2. Fats

"Fat" used to be a bad word in nutrition. Doctors recommend to limit or avoid fat on diet
programs to prevent weight gain and health problems like heart disease and diabetes. Now
doctors know that all fats aren't bad. In fact, some fats lower your cholesterol level and help
keep you healthy.

Function of Fats:
Give you energy
Keep your body warm
Protect your organs
Help your body absorb vitamins from foods
Produce hormones that help your body work properly
The extra fat seems to insulate the body's core. ... That's because the brain combines two
signals—the temperature inside the body and the temperature on the surface of the skin—to
determine when it's time to constrict blood vessels (which limits heat loss through the skin)
and trigger shivering (which generates heat).

Fat provides a cushion to help protect our vital organs – without fat our organs would be
more prone to damage.

3. Protein

Protein can be found in animal sources like meat and dairy products, or plant sources like
beans, nuts and seeds. According to the USDA, 10 to 35 percent of your calorie intake
should come from protein. Every cell in your body contains protein, so meeting your protein
requirement is essential for your health.

Functions of Protein
Building Tissues and Muscles
Energy source

Builder
Protein is necessary in building and repairing body tissues. If you do not receive enough
protein in your diet, muscles wasting and other symptoms may result. Exercises like strength
training cause micro tears in the muscle and as your body repairs these tears, it causes the
muscles to enlarge.

Energy
Protein is broken down into amino acids during digestion and provides four calories per
gram. Including protein with meals can help you feel more satiated, and can keep you fuller
longer. Although protein can be used as an energy source, the body's main energy source is
carbohydrates. Eating a diet with lean proteins like beans and fish, complex carbohydrates
like whole grains and vegetables, and healthy fats such as olive oil and avocados is the best
way to supply your body with energy.

NEGATIVE EFFECTS OF EXERCISE

The digestive system starts once eating and chewing begins. This is when the food is broken
down into form that may be utilized by the body as a source of fuel.

Therefore, it is expected that consideration must be given to, not just the type or kind of food
that must be eaten, but as well as when to eat it.

During rest large blood concentration is focused on digestion and delivery of the nutrients to
the different body cells. But with exercise, blood concentration is shifted from the stomach to
the working muscles allowing digestion to be insufficient thereby producing several negative
effects.
NEGATIVE EFFECTS OF EXERCISE AFTER A HEAVY MEAL
1. DIGESTIVE DISTRESS (GERD, IBD, IBS)
- Gastroesophageal reflux disease (GERD)
- Inflammatory bowel disease (IBD)
- Irritable bowel syndrome (IBS)
2. REDUCES GASTRIC JUICE SECRETION
3. LACTIC ACID LEVEL INCREASES
4. FEELING OF FULLNESS THAT MAY PSYCHOLOGICALLY AFFECT THE EXERCISING INDIVIDUAL.

“It is recommended that there should be at least a 2-hour difference from eating a heavy
meal and an exhausting exercise.”

Common digestive problems include heartburn/GERD, IBD, and IBS. Symptoms may
include bloating, diarrhea, gas, stomach pain, and stomach cramps. Treatment includes a
combination of medication and lifestyle changes.

Gastroesophageal reflux disease (GERD) occurs when stomach acid frequently flows back
into the tube connecting your mouth and stomach (esophagus). This backwash (acid reflux)
can irritate the lining of your esophagus.

Inflammatory bowel disease (IBD) is a term for two conditions (Crohn's disease and
ulcerative colitis) that are characterized by chronic inflammation of the gastrointestinal (GI)
tract. 1 Prolonged inflammation results in damage to the GI tract.

Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. It
causes symptoms like stomach cramps, bloating, diarrhea and constipation. These tend to
come and go over time, and can last for days, weeks or months at a time. It's usually a
lifelong problem.

MISCONCEPTION: Loose bowel movement (LBM) can be painful and embarrassing for
some people since it causes frequent visits to the toilet. Share.

Intestine = bowel

The small intestine is divided into the duodenum, jejunum, and ileum.
The large intestine (colon or large bowel) is about 5 feet long and about 3 inches in diameter.

Constipation happens when there is an inadequate intake of fiber.

Dehydration happens when there is an inadequate intake of water.

CAFFEINE, ALCOHOL AND EXERCISE

In enhancing performance, some people choose to drink beverages in the belief that they
can be substituted for water with a positive effect. Unfortunately, these drinks cause more
harm than good if used in place of water.
Caffeine is sometimes used by athletes as an alternative drink believing that it can improve
endurance.

Caffeine is a stimulant and is also a diuretic that induces fluid loss and can be particularly
hazardous if taken by people who are competing in hot environment.

Athletes believe that beer, a form of alcohol, may also be a source of fuel since it is also a
source of carbohydrates, but unfortunately it does not fuel muscle work because alcohol is
metabolized in the liver.

NEGATIVE EFFECTS OF ALCOHOL

1. Its diuretic effect impairs the body’s fluid balance; a possibility of dehydration.
2. It impairs body’s ability to regulate its temperature; a likelihood of heat stroke or
hypothermia.
3. It slows reaction time.
4. It reduces strength, power and endurance.
5. It hinders accuracy, balance, and coordination in general.

“ Alcohol has negative effects that affects the performance and is therefore not
recommended before and during exercise.”

When it comes to alcohol consumption, during the digestion process,

the liver gives off heat as it metabolizes the alcohol.
Therefore, it can create a feeling of being warm but is in fact lowering a person's core body
temperature.
Though a person may sweat, their temperature is not actually rising, but lowering
Alcohol is a drug. It acts on the brain and other parts of the nervous system to slow activity
down.
It slows down reflexes and decision making and drivers don't always notice the effects.