Aerobic Exercise

Physical Education and
Health 11
Aerobic Exercise
Presented by: Group 1
Learning Objectives
01 02 03
What is Aerobic Guidelines for Phases of Aerobic
Exercise Aerobic Exercise Exercise
What kind of aerobic
exercise do you do every
day?
What is Aerobics?
• Aerobics is a form of physical exercise that
combines rhythmic aerobic exercise with stretching
and strength training routines with the goal of
improving all elements of fitness (flexibility,
muscular strength, and cardiovascular fitness).
• It is usually performed to music and may be

practiced in a group setting led by an instructor
(fitness professional), although it can be done solo
and without musical accompaniment.
BENEFITS OF AEROBIC
EXERCISES
☑ Improves circulation and helps your body use oxygen
better.
☑ Increases energy.
☑ Increases endurance (means you can work out longer
without getting tired)
☑ Helps reduce the risks of developing chronic diseases.
☑ Helps reduce body fat and maintain a healthy weight.
☑ Helps reduce stress, anxiety and depression.
Health-Related Skill-Related
Fitness Fitness
Exercises that are done with the Skill-related fitness is the
intention of improving one's capacity to perform during
physical health and maintaining games and sports. This level of
a healthy lifestyle are included physical fitness is needed to be
in the concept of health-related able to perform the more
fitness. technical parts of a wide range
The five components of health- The fiveofcomponents
sports. of
related fitness include: skill-related fitness
cardiovascular endurance, include: agility,
muscle strength, muscular balance, coordination,
endurance, flexibility, and body power, reaction time,
composition. and speed.
Guidelines for Aerobic
Exercise
Frequency Intensity
Always consider the To be effective, aerobic exercises

Always consider the
number of aerobic exercise should be done in moderate
number of aerobic exercise
intensity, that is, our heart rate
sessions per week. When sessions per week. When
should be 60 to 80% of our
doing cardio exercises, doing cardio exercises,
maximum heart rate. First,
especially to lose weight, especially to lose weight,
determine the target heart rate
frequency is an important byfrequency
getting the is an important
maximum heart
factor to make it more factor
rate and to make it more
the recommended heart
effective. effective.
rate range. This will then tell how
Time Frequency
Running, jogging,
More time spent doing sprinting, swimming, and
aerobic exercises means playing contact sports
more calories burned and an such as basketball are
increase in endurance. We some activities that we
can at least do 20 minutes can do to improve our
per session at first, then heart rate. It is also
gradually increase it to 60 important to try different
minutes. exercises and activities to
MUSCLE
STRENGTHENING
ACTIVITIES
• Muscle strengthening activities are
exercises in which groups of muscles
work or hold against a force or some
weight.
• Muscle strengthening activities help

build
good muscle strength. When muscles
do more work, it becomes stronger.
BONE
STRENGTHENING
ACTIVITIES
Bone growth is stimulated by physical
stress brought about 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. This is called bone hypertrophy..
PHASES OF AEROBIC
EXERCISE
Limbering Exercises
a. Limbering Exercises- stretching
movements are performed to
improve flexibility of the body.
Warm-up Exercises
b. Warm-up Exercises-
prepare different parts of
the body for complicated
movements
Aerobics Dancing Routine
c. Aerobics Dancing Routine- a
continuous movement that
will last for about 30 minutes, which
will strengthen the heart and blood
vessels.
Cool down
d. Cool down- it is the last
phase of the workout wherein
slow movements are
performed to relax the tired
History of
Aerobics
• The concept of aerobics
stems from a book published
in 1968, written by Dr.
Kenneth Cooper. In the book,
Dr. Cooper explains that
aerobic exercise helps prevent
disease. He explains that in
order to live a healthy life,
History of
Aerobics
• Jacki Sorensen is credited with
taking Dr. Cooper's knowledge
and synthesizing it into fun and
effective aerobic workout
routines. Sorensen started by
teaching dance classes and
slowly grew those classes into
choreographed workout routines.
Incorporating dance made the
Flexibility
Flexibility is the ability of a joint or group of joints to
move through their full range of motion without pain
or restriction.
Even though flexibility varies a lot from person to

person, everyone needs to stay within certain
minimum ranges to keep their joints and bodies
healthy.
Squats, lunges, and stretching can enhance the

Thank you
for listening!

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Physical Education and

• It is usually performed to music and may be

Always consider the To be effective, aerobic exercises

• Muscle strengthening activities help

Even though flexibility varies a lot from person to

Squats, lunges, and stretching can enhance the

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