AEROBIC EXERCISES

AEROBIC EXERCISES

Definition of Aerobic Activities

  • Physical activities designed to increase heart rate and breathing, enhancing cardiovascular function.

Benefits of Aerobic Activities

  • Improved cardiovascular health: Enhances heart function and blood circulation.

  • Reduced body fat: Aids in weight management through increased calorie burning.

  • Increased flexibility: Improves range of motion in joints.

  • Stronger bones and muscles: Enhances muscle and bone density, reducing osteoporosis risk.

  • Increased energy level: Boosts overall energy and stamina through regular practice.

  • Regulated blood pressure and cholesterol: Supports a healthy cardiovascular profile.

  • Improved posture: Strengthening muscles in the core enhances posture.

  • Stronger immune system: Regular intensity maintains immune health.

  • Lower stress levels: Aerobic activities can alleviate stress and promote well-being.

THREE DIFFERENT PHASES OF AEROBIC ACTIVITY

1. Warm-Up or Conditioning Phase

  • Purpose: Prepares the body for more strenuous exercise.

  • Examples of Warm-Up Exercises:

    • Head rotation

    • Shoulder rotation

    • Arm stretching

    • Trunk twisting

    • Half knee bend

    • Lunges

2. Workout or Main Activity Phase

  • Purpose: Raises heart rate, increasing oxygen supply to muscles.

  • Examples of Primary Exercises:

    • Running

    • Biking

    • Swimming

3. Cooldown Phase

  • Importance: Gradually returns the body to its resting state.

  • Examples of Cooldown Exercises:

    • Slow head rotation

    • Arm stretching

    • Leg raising

    • Slow marching

    • Deep breathing

CARDIOVASCULAR RISK FACTORS

Definition

  • Conditions that increase the likelihood of developing cardiovascular disease.

Risk Factors That Cannot Be Changed

  1. Family History:

    • A first-degree relative with coronary heart disease or stroke before specific ages increases personal risk.

  2. Age:

    • Physiological heart changes occur over time, affecting efficiency.

  3. Gender:

    • Men are at greater risk; women's risk increases post-menopause.

Risk Factors That Can Be Controlled, Changed, or Treated

  1. Smoking:

    • Damages heart and blood vessels with toxic substances.

  2. Drinking Alcohol:

    • Excessive consumption raises blood pressure and risks various diseases.

  3. Illegal Drugs:

    • Can lead to abnormal heart rhythms and heart attacks.

  4. High Blood Pressure (Hypertension):

    • Increases workload on the heart, leading to stiffness and thickening of heart muscle.

  5. High Cholesterol:

    • Elevated cholesterol levels correlate with coronary heart disease risk.

  6. Physical Inactivity:

    • Engaging in regular physical activity lowers cardiovascular disease risk.

  7. Obesity:

    • Excess visceral fat elevates heart disease and stroke risk.

  8. Diabetes:

    • High blood sugar can damage blood vessels throughout the body.

  9. Stressful Living:

    • Personal stress responses may contribute to heart disease risk.

ACTIVITY #1

  • Create a small poster promoting aerobic exercises, applying creativity.

  • Format: 1/8 illustration board.

  • Due: October 9, 2024 (Wednesday).

RUBRICS

  • Content: 12 pts

  • Creativity: 8 pts

  • Total: 20 pts

THANK YOU VERY MUCH!