Aerobic Exercises

2nd Set
 Differences between
Aerobic and Anaerobic Exercises
Aerobic Exercise

Aerobic exercise is any type of cardiovascular conditioning or “cardio.”

During cardiovascular conditioning, your breathing and heart rate increase for a
sustained period of time.
 Examples of aerobic exercise

During aerobic activities, you’ll move large muscles in your arms, legs, and hips. Your heart
rate will also go up for a sustained period of time.

Examples of aerobic exercises include:

● Jogging/ high knees

● swimming
● aerobic dancing, like Zumba
● Jumping jacks
● Burpees
● Cycling
Anaerobic Exercises
Anaerobic exercises involve quick bursts of energy and are performed at maximum
effort for a short time.

During anaerobic exercise, your body requires immediate energy. Your body relies on
stored energy sources, rather than oxygen, to fuel itself.
Examples of Anaerobic Exercises

Anaerobic exercises are performed at maximum effort for a shorter period of time. Examples
include:

● Pull ups, push ups, sit ups

● Weight lifting exercises
● Calisthenics
● Plank
● Dumbbell curls/raises
Burpees

Burpees are intense full-body exercises which increase your blood circulation, heart
rate, strength, and flexibility.

Stand with your feet shoulder-width apart and get into a squat position.

Bend forward to place your palms in front of your feet and stretch your feet behind
to get into a plank position. Immediately, return to the squat position and jump.
Assessment: The student should present a video of him/herself performing the proper

execution and complete repetition of the exercise.

Perform 15 repetitions. In 1 minute.
 Criteria for Scoring
BURPEES
For MALE and FEMALE
# of Repetitions Score Interpretation

15 repetitions 20 Excellent

14- 10 repetitions 18 Very Good

10- 6 repetitions 16 Good

5 repetitions and below 12 Fair/ Needs Improvement

Flutter Kicks

This exercise mainly concentrates on your abdominal muscles and helps you
reduce your waistline.
● Lie straight on your back with your hands tucked below your lower back for
support.
● Lift your legs up in the air, perpendicular to the ground.
● Kick your feet up and down repeatedly.
Assessment: The student should present a video of him/herself
performing the proper execution and complete repetition of the
exercise.
Perform 20 repetitions. In 1 minute.
 Criteria for Scoring
FLUTTER KICKS
For MALE and FEMALE
# of Repetitions Score Interpretation

20 repetitions 20 Excellent

19- 15 repetitions 18 Very Good

14- 10 repetitions 16 Good

9 repetitions and below 12 Fair/ Needs Improvement

Deductions will be given for not following
instructions/requirement.
-Proper execution is a major criteria for our assessment for your exercises.

-Do not cut the video while performing the activity

-Submit on time

- Be in your Proper Workout Attire

-Keep safe- find a flat clean surface with no external objects around while performing the exercises.
safety is our priority.

-Type the total number of repetitions in our Private comment after performing each exercises

Thank you & GOD BLESS!