Lesson 1: Aerobic, Muscle and Bone Strengthening Activities

• Aerobic Activities


  Also called “CARDIO EXERCISES”
• Aerobic Activities


  • Increase our heart and breathing rate
  • Examples: Dancing, Running, and Swimming
• Guidelines for Aerobic Exercise: FITT Principle


  • Frequency
  • Intensity
  • Time
  • Type
• Frequency


  • Refers to how many times a week you do cardio & strength training workouts
  • "How often"
• Intensity


  • The amount of physical power that the body uses when performing an activity
  • "How hard"
• Time


  • Duration of exercise
  • "How long"
• Type


  • Refers to what level of exercise you are doing
  • "What activity?"
• Heart Rate


  Also known as pulse rate; one of the “vital signs” or important indicators of health in the human body
• How to get your heart rate

  1. Place pointing and middle fingers on wrist

  2. Count beats for 10 seconds

  3. Multiply result by 6
• Maximal Heart Rate (MHR)

  Formula: 220 - Age
• Resting Heart Rate (RHR)

  Formula: Counted heart beats x 6
• Heart Rate Recovery (HRR)

  Formula: MHR - RHR
• 60% of HRR

  Formula: 60% x HRR
• 80% of HRR

  Formula: 80% x HRR
• Target Heart Rate (THR)

  Formula:

  • 60% of HRR + RHR
  • 80% of HRR + RHR
• Muscle Strengthening Activities


  • Advised to be scheduled alternately in a week
  • Examples: Squats, Weightlifting, Sit-ups
• Bone Strengthening Activities


  • Is stimulated by physical stress
  • Example: Jumping jacks and Hiking
• Heart Rate Computations (MHR, RHR, HRR, 60%, 80%, THR)

  1. Maximal Heart Rate
  2. Resting Heart Rate
  3. Heart Rate Recovery
  4. 60% of HRR
  5. 80% of HRR
  6. Target Heart Rate