Aerobic, Muscle Strengthening, and

Bone Strengthening Activities

 
 Aerobic Activities

Aerobic activities are also called “cardio” exercises. Normally,

these activities increase our heart and breathing rate. These
activities cause us to sweat profusely and breathe harder. Our
heart pumps blood more vigorously, causing oxygen to circulate
throughout our body.
 Aerobic Activities

our aerobic exercise for a few minutes. Such activities like jogging, running,
swimming and dancing are some examples of aerobic exercises which
improve our cardiorespiratory fitness. It also helps us to prevent disease like
cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities
can be done on a daily basis. To be physically fit, it is important to engage
in aerobic activities.
 Muscle Strengthening Activities

Muscle strengthening activities help build good muscle strength. When

muscles do more work, it becomes stronger. Therefore, having strong and
healthy muscles enable us to perform everyday physical tasks. With strong and
capable muscles, we can rearrange the furniture in our living room and carry
heavy grocery bags from the market to our home.
 
 Muscle Strengthening Activities

Exercises like push-ups, sit-ups, squats, and lifting

weights are some examples of muscle strengthening
activities that you can do if you want to have strong and
lean muscles. Remember that before you start doing
these activities, be sure to do dynamic warm-up to avoid
injury.
 Bone Strengthening Activities

Bone growth is stimulated by physical stress brought by

physical activity. As skeletal muscles contract, they pull
their attachment on bones causing physical stress. This
consequently stimulates bone tissue, making it stronger and
thicker. Such bone strengthening activities can increase
bone density throughout our skeletal system.
 GYM ETIQUETTE, ETIQUETTE IN
USING SPORT AND RECREATIONAL
VENUES
 Fitness Etiquettes

Uphold the rules of the facility

• Read, understand, and follow all rules, expectations,
and posted signs
• Observe all posted equipment instructions and warnings
• If there is a piece of equipment you do not know how to
use, don’t assume you know how to use it and ask for
assistance
 
 Fitness Etiquettes

When using equipment while others are waiting

• Allow others to work in between your sets
• Do not rest on the equipment; it is better to walk around
to accelerate your recovery
• When using cardio equipment, please do not exceed the
45-minute time limit
• Wipe down all equipment following each set with the
provided pre-moistened wipes then discard the wipes
appropriately
 Fitness Etiquettes

• Take all extra personal equipment with you – includes water bottles,
towels, weight belts, etc.

• Put all equipment away – rack free weights in their designated

location, return cable accessories to the stand, dumbbells and kettle
bells, jump ropes, and stretch cords returned to the appropriate rack,
stability balls, balance balls, and foam rollers are to be wiped down,
then returned to the storage area.
 
 Fitness Etiquettes
Being aware of the exercise areas

• Stay clear of free weight areas when in use

• Do not exercise in walking areas
• Do not stand in front of dumbbell rack
• Before using a wall-mounted mirror, look around to make sure
you are not in someone else’s space
 Fitness Etiquettes

Avoiding excess noise

• Keep in mind this is a public place

• Avoid excess chatter while in the exercise areas
• Limit cell phone use that stops you from exercising
• Limit grunting and yelling during exercise; the use of profanity
while exercising is not acceptable
 Fitness Etiquettes

• Avoid dropping weights; avoid banging weight stacks

on machines
• Use cardio equipment properly
• Do not bounce balls in the facility – basketballs are for
the basketball courts
• Remember that loud or constant noises can annoy
other facility users
 Fitness Etiquettes
Wearing proper attire

• Wear workout clothes and athletic shoes in the

exercise areas (jeans are not appropriate)

• Refrain from working out without a shirt (or in just a

sports bra) and athletic shoes
 Fitness Etiquettes

Practicing good hygiene

• Avoid offensive body odors – bath regularly and use deodorant

• Wipe down equipment after use
• Reduce spreading germ
 Fitness Etiquettes

• Wash hands after using the restroom

• Wash hands after sneezing or coughing into your hand
• Wash hands after your workout
• This is a smoke-free facility, refrain from smoking near the facility
entrance
HEALTH BEHAVIOR
Behaviors that affect health come from good eating habits,
getting enough sleep, and the ability to manage stress.
Eating Behavior
 One receives proper nutrition through the care we give to
our diet. The caloric daily requirement of an average
teenager is approximately 2200 calories a day. We should
be careful in what we eat to get enough and proper nutrition.
Iron produce hemoglobin, a substance that carrier’s oxygen
throughout the whole body.
 
Sleep
 Rest, sleep and relaxation are important in
maintaining one’s health as well. Approximately,
eight hours of sleep is needed by an individual.
Sleeps remove fatigue. It is also during sleep that
muscle repair occurs.
Stress Management
 Stress is experienced when demands are placed on
someone who finds it hard to comply with these
demands. Events such as death in the family, divorce,
job-related concerns and other problems may cause
stress.
 Post-traumatic stress

Post-traumatic stress is stress caused by an unnaturally traumatic

experience, leading to the disruption of a person’s ability to cope and
function effectively. Post-traumatic stress disorder (PTSD) is a mental health
condition that’s triggered by a terrifying event. Either experiencing it or
witnessing it. Symptoms may include flashbacks, nightmares and severe
anxiety, as well as uncontrollable thoughts about the events.
 Post-traumatic stress
Most people who go through traumatic events may have temporary
difficulty adjusting and coping, but with time and good self-care, they
usually get better. If the symptoms get worse, last for months or even years,
and interfere with your day-to-day functioning, you may have PTSD. PTSD
symptoms are generally grouped into four types: Intrusive memories,
avoidance, negative changes in thinking and mood. Symptoms can vary over
time or vary from person to person.
 Intrusive memories

Symptoms of intrusive memories may include:

 Recurrent, unwanted distressing memories of the traumatic events
 Reliving the traumatic events as if it were happening again
(flashbacks)
 Upsetting dreams or nightmares about the traumatic events
 Severe emotional distress.
 Avoidance
 Trying to avoid thinking or talking about the
traumatic event

 Avoiding places, activities or people that remind you

of the traumatic event.
 
Negative changes in thinking and mood
 Negative thoughts about yourself, other people or the world.
 Hopelessness about the future
 Difficulty maintaining close relationships
 Feeling detached from family and friends
 Lack of interest in activities you once enjoyed
 Difficulty experiencing positive emotions
 Feeling emotionally numb.
Chronic Stress
Chronic stress occurs when someone experiences repeated and
continuing demands that inhibit the person’s functions. Chronic stress is
the response to emotional pressure suffered for a prolonged period of
time in which an individual perceives they have little or no control.
Chronic stress affects the whole body. It can have several physical or
psychological symptoms, which can make functioning on a daily basis
more challenging.
Signs and symptoms of Chronic Stress
 Irritability, which can be extreme
 Fatigue
 Headaches
 Difficulty sleeping
 Digestive problems
 Low self-esteem
 Changes in appetite
 Feeling helpless
 Nervousness
 Heart disease
 High blood pressure
 Insomnia
 Schizophrenia
Signs and symptoms of Chronic Stress
 Irritability, which can be extreme
 Fatigue
 Headaches
 Difficulty sleeping
 Digestive problems
 Low self-esteem
 Changes in appetite
 Feeling helpless
 Nervousness
 Heart disease
 High blood pressure
 Insomnia
 Schizophrenia
ENERGY SYSTEM
 A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE
 

Energy is needed to produce physical movements, maintain body

temperature, and keep up metabolic activities. In our body, all physical
movements require a compound called adenosine triphosphate (ATP). ATP
is stored in the muscles so it is available immediately to produce
movements. However, stored ATP in the muscles is limited. Any movement
that last longer than few seconds requires more ATP to be produced through
another compound process.
 Any physical movement beyond 15 seconds utilized Carbohydrates
through glucose (basic form
of carbohydrate) to produce ATP called GLYCOLYCTIC SYSTEM and it
can sustain movements up to 2 minutes but it has a by-product called Lactic
acid that lead to Muscle Fatigue.
The OXIDATIVE SYSTEM involves the use of oxygen to produce
ATP. This system can use carbs, fats, or if necessary, even protein,
however, fats and proteins have to be broken down, so, when the
system uses them, the process becomes longer. This system is
used for longer duration activities
 
 In terms of energy expenditure as illustrated above, ATP-CPr
SYSTEM is responsible for the blast movements like jumps,
kicks, punch, and power lifting. The quick maximum force can
be observed in many physical activities such as squat jump and
burpees in cross-fit
workout.
The LACTIC ACID SYSTEM is responsible for the maximum force longer
than the ATP-CPr System like Sprint running & some exercises in
plyometric workout such as Box jumps,
 
The OXIDATIVE SYSTEM which involves the use of oxygen is responsible
for the moderate to vigorous intensity movements like distance running,
aerobic dancing, and cycling.
Exercises that last approximately beyond three minutes are operated with
Oxidative System.
 Warm-up, Stretching and Cool
down Routine
 In order to avoid injuries and prepare the muscles
and joints for physical activity. A proper warm up
and stretching routine must be performed prior to
exercise. It is important to note that to warm up
means to literally warm the body yp with light
exercises and movement.
Types of Warm-Up
 Passive warm-up - A passive warm up increases temperature
through external means. Massage, hot showers, lotions, and heating pads
are common forms. Although these methods increase body temperature,
they produce little positive effect on performance. The researchers find out
that in passive warm-up the heart rate increased, because of increased
muscle temperature, it may be suitable prior to a stretching exercise but
should not be recommended as the sole means of warming up for intense
physical activity.
 General warm-up - A general warm up increases
temperature by using movements for the major muscle
groups. Calisthenics and light jogging activities are
most common. This type of warm up is meant to
increase temperature in a variety of muscles using
general movement patterns. This is a good warm up for
a fitness class but should not serve as the sole form of
warm up for athletic training or events.
 Specific warm-up - The specific warm up is
designed to prepare the participant for the specific
demands of the upcoming activity. The specific warm up
helps psychological readiness, co-ordination of specific
movement patterns, and prepares the central nervous
system. A specific warm up usually consists of a
simulation of some technical component of the activity
at work rates that increase progressively.
 For example, an Olympic weightlifter will perform the
snatch with heavier weights progressively until reaching
80-90% of the opening attempt. Because of the
rehearsal component of this type of warm, it is the
preferred method for sports activities, particularly high
speed and power activities
 Stretching is performed in order to
maintain or increase flexibility. There are a
nu,ber of types of stretching: ballistic, static
and dynamic stretching.
Types of Stretching
 Ballistic - Ballistic stretching uses the
momentum of a moving body or a limb
in an attempt to force it beyond its
normal range of motion.
 This is stretching, or "warming up", by
bouncing into a stretched position, using the
stretched muscles as a spring which pulls
you out of the stretched position. (e.g.
bouncing down repeatedly to touch your
toes.)
 This type of stretching is not considered
useful and can lead to injury. It does not
allow your muscles to adjust to, and relax in,
the stretched position. It may instead cause
them to tighten up by repeatedly activating
the stretch reflex
 Static - Static stretching is probably the
most familiar and time-honored type of
stretching. This involves stretching a muscle
to near its furthest point and then holding that
position for at least 15 or 20 seconds. The
emphasis is often to focus on a single muscle
group with each stretch.
 Many people use the term "passive stretching" and
"static stretching" interchangeably. However, there are a
number of people who make a distinction between the two.
According to Alter, Static stretching consists of stretching a
muscle (or group of muscles) to its farthest point and then
maintaining or holding that position, whereas Passive
stretching consists of a relaxed person who is relaxed
(passive) while some external force (either a person or an
apparatus) brings the joint through its range of motion.
Dynamic - Dynamic stretching, "involves moving
parts of your body and gradually increasing reach,
speed of movement, or both." An example of
dynamic stretching would be slow, controlled leg
swings, arm swings, or torso twists. Dynamic
stretching improves dynamic flexibility and is quite
useful as part of your warm-up for an active or
aerobic workout (such as a dance or martial-arts
class). Dynamic stretching exercises should be
performed in sets of 8-12 repetitions