Name: Guardario, King Justine H.

Teacher: Mr. RJ Cajayon

Grade and Section: Grade 11 STEMB1

Subject: Physical Education 1

AEROBIC EXERCISE

Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that
depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to,
involving, or requiring free oxygen, and refers to the use of oxygen to adequately meet energy demands
during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are
sufficiently supported by aerobic metabolism can be performed for extended periods of time. Aerobic
exercise is a "pay-as-you-go" process in which your body can meet its fuel needs using the oxygen you
breathe in, and can be carried on hours without a break; examples are easy running, walking or gentle
cycling.
PHASES OF AEROBIC EXERCISE

The Warm-Up Phase. The benefits of warming up prior to an intense aerobic workout session
include more effective calorie burning due to an increased core temperature, decreased chances
of injury, improved range of motion in your joints and better muscular contractions. The warm-up
phase should consist of using the muscles youre going to use during the workout and getting
your joints and muscles ready for the movements associated with the specific exercises in which
you're engaging. Since the purpose of the warm-up is to prepare your body for the intense
exercise to come, it should last only between 5 and 10 minutes, but the warm-up should be
intense enough to raise your heart rate before you begin intense exercise.
The Aerobic Workout Phase. The aerobic workout phase of an exercise regimen is the time
when you increase the intensity of your exercise program, raising your heart rate to it's target
aerobic zone, thereby increasing the delivery of oxygen to your muscles. This phase often lasts
between 15 and 50 minutes, ideally lasting between 20 and 40 minutes. Whether youre taking a
step aerobics class, jogging or performing Zumba, the exercises you're performing should be
performed at a high enough intensity to raise your heart rate and body temperature, but not so
vigorous that you become faint or dizzy.
Intensity, Frequency are Key During Aerobic Workout Phase. During the aerobic workout
phase of your exercise session, it is critical to take your body to its target exercise zone in order
to reap the maximum rewards. This zone is measured as a percentage of your maximum heart
rate. If you dont know your maximum heart rate, one good rule of thumb is to subtract your age
from the number 220. This will be your maximum heart rate. You should exercise at between 60
and 80 percent of your maximum heart rate. After you subtracted your age from 220, multiply the
number by .6 and .8, and you will know your target heart rate for your workout. It is also important
to understand that you should exercise aerobically at least three times a week in order to reap the
rewards of your exercise program.
The Cooldown Phase. After your invigorating aerobic workout exercise phase, it is important to
allow your body to return to its resting state, slowing your heart rate and breathing down to
normal levels. The cooldown phase should ideally last between five and 10 minutes, and should
include very low-intensity activities like walking, sport-specific movements, or marching in place.
This portion of your exercise session is the ideal time to stretch your muscles and joints while
they are still warm from the intensity of the aerobic phase, since stretching can reduce the
chances of muscular soreness and help you to recover from the intensity of the aerobic workout
phase.
BENEFITS OF AEROBIC EXERCISE

1. Exercise increases your stamina and endurance. This ought to excite you. If you find yourself
exhausted at the end of the daytoo tired to even enjoy your familyyou need to make regular
exercise a part of your life. Once it becomes a habit, you wont want to give it up. Youll feel too
good!

2. Exercise reduces stress. Exercise activates your endorphins, causing a natural high and a sense
of well-being.
3. Exercise reduces your risk for heart disease and stroke. Coronary heart disease is the leading
killer in the United States, and nearly half of them are women.
4. Exercise strengthens your immune system. It actually increases your resistance to stress and
illness.
5. Exercise strengthens your bones and joints. This is a very important benefit for women because
strong bones and joints decrease a womans chance for osteoporosis.
6. Exercise decreases your appetite. You wont be as hungry because exercise acts as a natural
appetite suppressant.
7. Exercise will increase the number of calories you burn. This increase will accelerate your weight
loss and encourage weight control.
8. Exercise will strengthen your heart and lungs so that they will work more efficiently. Exercise
literally strengthens your heart muscle, and a stronger heart will last longer.
9. Exercise decreases a womans risk for breast cancer. Studies have shown that women who
engage in exercise at least three times a week have a lessened chance of developing breast
cancer.
10. Exercise decreases your blood pressure and blood cholesterol. Exercise decreases your blood
pressure and LDL, or bad cholesterol, while raising your HDL, or good cholesterol.
ANAEROBIC EXERCISE
Anaerobic exercise is a physical exercise intense enough to cause lactate to form. It is used by
athletes in non-endurance sports to promote strength, speed and power and by body builders to build
muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to
aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from
mere seconds to up to about 2 minutes. Any activity lasting longer than about two minutes has a large
aerobic metabolic component. Anaerobic exercise, in contrast, is a "power-me-now-and-I'll-pay-you-later"
scheme in which inspired oxygen is insufficient to meet your fuel demands, as in sprinting, hard cycling
and rowing. Anaerobic exercise consists of numerous stages from planning to recovery.
PHASES OF ANAEROBIC EXERCISE

Planning Your Workout. Before engaging in anaerobic exercise, you should have a specific
plan for going about it. For example, if you're a sprinter, you need to do frequent anaerobic
speed workouts, but you can't just dash around haphazardly until you're worn out; you should
know the number of sprints you'll do in a session, how long they will last, how much rest to
take between sprints, and how many times a week you can do such workouts while getting
enough recovery between them to reap their benefits.
The Warm-Up. You should prepare your muscles for high-intensity exercise by doing five to
10 minutes of easy jogging and perhaps a dynamic stretching routine. This, incidentally, is a
good idea before any sort of aerobic exercise as well; warmer muscles make stronger
muscles.
The First Few Seconds: ATP from Phosphate. Your muscles can store a very limited
amount of the substance ultimately responsible for muscle contraction -- ATP. When you
explode into motion from rest, you use up this store within about two seconds. Then, your
muscles are able to make more ATP from a similarly limited supply of creatine phosphate; this
lasts for another four to six seconds. So by the time you're about 10 seconds into, say, an allout sprint, you've depleted your so-called alactic energy reserves.
The Next Half-Minute: Glycolysis. As you continue motoring along, your muscles switch to
using glycogen for energy. This compound, your body's storage of glucose, is hydrolyzed in
muscle and used to create more ATP. This can sustain all-out work for about another 30
seconds, bringing you to roughly 45 seconds in all, the time it takes for a world-class male
track runner to race a quarter-mile.
Hydrogen Ion and Lactate Production. The by-products of glycolysis include lactate and
hydrogen ions, which outside the body usually combine to form lactic acid. Contrary to very

pervasive belief, lactate does not cause the "burn" you feel in muscles; nor does it interfere
with their work. It's the hydrogen ions that cause your gears to start grinding because they
cause your intramuscular pH to drop -- that is, your muscles become acidic.
Fatigue and Exhaustion. As you exhaust your glycogen stores and hydrogen ions pile up in
your muscles and bloodstream, a phenomenon called metabolic acidosis sets in. At this point,
no matter how determined you are, any efforts to continue maintaining your rate of work are
futile, and your performance drops off dramatically. Meanwhile, your body attempts to offset
the acidosis by "buffering" the hydrogen with bicarbonate and the amino acid histidine.
The Cooldown. Now that you've finished your workout, it's time to revisit easy jogging. Doing
five to 10 minutes of this helps clear the metabolic by-products of anaerobic metabolism from
your system, possibly leaving you less sore the next day and hence in a much better position
to resume regular training.
Review and Recovery. Just as important as doing the hard work an anaerobic session
entails is evaluating how well it met your expectations -- for example, whether your plan was
within your capabilities without being too easy and the extent to which the workout makes
your competitive goals appear realistic. Also remember that as a rule, you need two full days
of easy workouts between anaerobic ones.
BENEFITS OF ANAEROBIC EXERCISE

Anaerobic exercise does not burn so many calories as aerobic exercise. It is also less important
in cardiovascular fitness. But, it is much better at building overall strength and muscle mass. Anaerobic
exercise will also increase the maximum amount of oxygen you use during exercise, improving your
cardio and respiratory fitness. Anaerobic exercise will also increase your endurance and the ability to
stand fatigue. Because building muscles takes a lot of energy, anaerobic exercises can also help with
weight loss. Increased lean muscle mass boosts metabolism, again helping with the weight loss and the
decrease in body fat.

References:
Strange, J. Phases of Aerobic Exercise. Retrieved from http://healthyliving.azcentral.com/phasesaerobic-exercise-18075.html
Copeland, M. (March 12). 10 Benefits of Aerobic Exercise.
http://higherfitness.com/resources/exercise/10-benefits-of-aerobic-exercise/

Retrieved

https://en.wikipedia.org/wiki/Aerobic_exercise
https://en.wikipedia.org/wiki/Anaerobic_exercise
https://www.healthstatus.com/health_blog/plan-for-weight-loss/benefits-anaerobic-exercise/
http://healthyliving.azcentral.com/8-stages-anaerobic-workouts-14565.html

from