Aerobic Exercise MAPEH Reviewer Notes PDF

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COLEGIO DE DAGUPAN Arellano Street, Dagupan CityAerobic ExerciseWhat is Aerobic Exercise? Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your cardiorespiratory fitness and your health.  "Aer...

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COLEGIO DE DAGUPAN Arellano Street, Dagupan City

Aerobic Exercise What is Aerobic Exercise?

 Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your cardiorespiratory fitness and your health.  "Aerobic" means "in the presence of, or with, oxygen."  You know you're doing aerobic exercise when your heart's thumping and you're breathing faster than you do at rest but you can sustain the activity for extended periods of time. I recommend the cue "warm and slightly out of breath" to determine if your activity level is aerobic.  Walking, jogging, biking, dancing, and swimming are examples of activities that can be performed aerobically.  Anaerobic, on the other hand, means "the absence of, or without, oxygen."  Anaerobic exercise is performed at an intensity that causes you to get out of breath quickly and can be sustained for only a few moments. Weight lifting and sprinting are examples of anaerobic exercise. It all starts with breathing. The average healthy adult inhales and exhales about 7 to 8 liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles) until it reaches the alveoli. The alveoli are microscopic sacs where oxygen diffuses (enters) into the blood. From there, it's a beeline direct to the heart. What will happen to the body if we do aerobics regularly? 1. Your heart gets stronger and pumps more blood with each beat (larger stroke volume). Elite athletes, as I just mentioned, can have stroke volumes more than twice as high as average individuals. 2. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minutes. 3. Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise (remember, "consuming" oxygen means that the muscles are taking the oxygen out of the blood). . 4. I mentioned that fat and carbohydrate are the fuels our muscles burn.

COLEGIO DE DAGUPAN Arellano Street, Dagupan City

Biology Basis of aerobic Exercise A. Oxygen Delivery Breathing increases during aerobic exercise to bring oxygen into your body. Once inside your body the oxygen is (1) processed by the lungs, (2) transferred to the bloodstream where it is carried by red blood cells to the heart, and then (3) pumped by the heart to the exercising muscles via the circulatory system, where it is used by the muscle to produce energy. B. Oxygen Consumption "Oxygen consumption" describes the process of muscles extracting, or consuming, oxygen from the blood. Conditioned individuals have higher levels of oxygen consumption than deconditioned individuals ("couch potatoes") due to biological changes in the muscles from chronic exercise training. For example, a deconditioned individual might have a maximal oxygen consumption of 35 milliliters (ml) of oxygen per kilogram of body weight per minute (ml/kg/min), whereas an elite athlete may have a maximal oxygen consumption up to 92 ml/kg/min! Values like this are expressed as VO2 (volume of oxygen consumed) and can be measured with special equipment in a laboratory. C. Burning Fat A higher percentage of fat is burned during aerobic exercise than during anaerobic exercise. Here's why. Fat is denser than carbohydrate (fat has nine calories per gram and carbohydrate has four), and so it takes more oxygen to burn it. During aerobic exercise, more oxygen is delivered to the muscles than during anaerobic exercise, and so it follows that a higher percentage of fat is burned during aerobic exercise when more oxygen is available. When less oxygen is present, like during anaerobic exercise, a higher percentage of carbohydrate is burned.

COLEGIO DE DAGUPAN Arellano Street, Dagupan City

What are the benefits of regular aerobic exercise? You will acquire many health and fitness benefits if you perform regular aerobic exercise. Here's a partial list:             

Burns calories (see below for calorie expenditure of different activities) Improves endurance Reduces the risk of chronic diseases like heart disease and diabetes Lowers moderately high blood pressure Improves bone density (particularly weight-bearing activities like walking) Reduces the risk of certain cancers (breast, colon) Improves the likelihood of surviving a heart attack Alleviates symptoms of depression (in some cases as effectively as medication or psychotherapy) Reduces body fat Can improve balance and performance of activities of daily living (for example, shopping, cleaning, playing with grandkids) Can reduce the pain and swelling of arthritis Improve weight control Improve glucose tolerance and reduce insulin resistance...