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Aerobic Exercise Guidelines for Students

The document provides information on aerobic exercise, including that it involves moderate intensity physical activity with repetitive movements over a long period of time using oxygen for energy production. An effective aerobic workout includes a 5-10 minute warm-up, 20 minutes of activity at 70-80% maximum heart rate, and a cool-down period. Benefits of aerobic exercise include increased cardiovascular and cardiorespiratory function, lower resting heart rate and blood pressure, reduced body fat, and improved cholesterol levels. The document also outlines proper etiquette for exercise facility use and provides details on warm-up, stretching, and cool-down routines.

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Angel A.
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472 views12 pages

Aerobic Exercise Guidelines for Students

The document provides information on aerobic exercise, including that it involves moderate intensity physical activity with repetitive movements over a long period of time using oxygen for energy production. An effective aerobic workout includes a 5-10 minute warm-up, 20 minutes of activity at 70-80% maximum heart rate, and a cool-down period. Benefits of aerobic exercise include increased cardiovascular and cardiorespiratory function, lower resting heart rate and blood pressure, reduced body fat, and improved cholesterol levels. The document also outlines proper etiquette for exercise facility use and provides details on warm-up, stretching, and cool-down routines.

Uploaded by

Angel A.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd

Aerobic Exercises

Aerobic exercise is a physical activity performed with


moderate intensity, with a lot of repetitive movements done
within a long period of time. Aerobic activities use energy
systems that need oxygen to synthesize energy. A good
aerobic session will include a five to ten minute warm-up
activity that elevates the heart rate to 50% to 60% maxHR, a
dynamic stretching routine, the actual aerobic activity for at
least 20 minutes at 70% to 80% maxHR, and a cooldown
routine of 50% to 60% maxHR. The session should end with a
cooldown through a static stretching routine.
BENEFITS OF AEROBIC EXERCISE
With a good aerobic exercise program, a student will have,
1. An increased maximal oxygen consumption;
2. An improved cardiovascular function;
3. An improved cardiorespiratory function;
4. An increase of blood supply to the muscles and an increase in the ability to use oxygen;
5. A lower heart rate and blood pressure with moderate exercise;
6. Lower levels of blood pressure (for people with high blood pressure
7. An increase in the threshold for accumulated lactic acid;
8. An increase in HDL cholesterol (good cholesterol);
9. An improvement in glucose tolerance and reduction of insulin resistance;
10. A decrease in blood triglycerides; and
11. A reduction of body fat.
Proper Etiquette and safety in the Use of
Facilities and Equipment
1. Take care in using facilities and equipment.
2. Use only the equipment that you already know how
to operate.
3. Be alert and aware in the training area.
4. In performing exercise and movement in general,
practice good form first.
5. Bring back all equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly, and leave the
venue clean.
8. Check yourself (practice proper personal hygiene
and care)
9. Move on the double: do not loiter around the
venue or hang on to equipment doing nothing.
10. As a general rule, always be nice.
Warm-Up, Stretching,
and Cooldown Routine
Three Types of Warm-Up

1. Passive Warm-Up is when one elevates body


temperature through the use of heat packs or hot
showers.

2. General Warm-Up involves light movement of major


muscle groups.

3. Specific Warm-Up mimics actual moves of the sport


or activity that will be engaged in very light levels of
intensity.
The Stretching Routine
is performed in order to maintain
or increase flexibility.
A. Neck Series

• Head rotation (face left, face right)


• Sideward neck bends (left, right)
• Forward and backward head bends (forward and
backward tilts)
• Neck circumduction (half circle backeard, half circle
forward)
B. Shoulder, chest, arm series

• Hand at back elbow pulls


• Horizontal arm swings
• Vertical arm swings
• Shoulder rotations
C. Wrist Series

Inward
Upward
Downward
Forward pronated
Forward supinated
One hand wrist rotation
Fingers clasped wrist rotation
D. Trunk, hips, thighs, calves series
Straddled back stretch
Side bends
Forward bends
Hip rotation
back stance forehead to knee-toes up
Foot circles
E. Floor stretch series

• Sitting toe reach


• One leg bent toe reach
• Both legs bent One hand toe touch
• Spread legged forehead to knee

Aerobic Exercises Aerobic exercise is a physical activity performed with moderate intensity, with a lot of repetitive moveme
BENEFITS OF AEROBIC EXERCISE With a good aerobic exercise program, a student will have, 1. An increased maximal oxygen consum
1. Take care in using facilities and equipment. 2. Use only the equipment that you already know how to operate. 3. Be alert
7. Return the equipment properly, and leave the venue clean. 8. Check yourself (practice proper personal hygiene and care)
Warm-Up, Stretching, and Cooldown Routine
Three Types of Warm-Up 1. Passive Warm-Up is when one elevates body temperature through the use of heat packs or hot shower
The Stretching Routine is performed in order to maintain or increase flexibility.
A. Neck Series • Head rotation (face left, face right) • Sideward neck bends (left, right) • Forward and backward head bends
B. Shoulder, chest, arm series • Hand at back elbow pulls • Horizontal arm swings • Vertical arm swings • Shoulder rotations
C. Wrist Series Inward Upward Downward Forward pronated Forward supinated One hand wrist rotation Fingers clasped wrist rot

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