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Fundamental Exercise

The document outlines the principles of aerobic and anaerobic exercise, detailing their definitions, examples, and benefits. It also explains VO2 and VO2 max, which measure oxygen consumption during exercise, and introduces the FITT principle, which includes frequency, intensity, time, and type of training. Understanding these concepts can help individuals improve their fitness and performance.

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Juvy-Ann Palubos
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17 views18 pages

Fundamental Exercise

The document outlines the principles of aerobic and anaerobic exercise, detailing their definitions, examples, and benefits. It also explains VO2 and VO2 max, which measure oxygen consumption during exercise, and introduces the FITT principle, which includes frequency, intensity, time, and type of training. Understanding these concepts can help individuals improve their fitness and performance.

Uploaded by

Juvy-Ann Palubos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Fundamental Exercise

Training Principles
AEROBIC EXERCISE

Also known as cardio, is


a term meaning
exercises “ with oxygen”. It
means that breathing
controls the amount of
oxygen taken.
Examples of Aerobic Exercise
• Walking/ Running
• Swimming
• Jumping Rope
• Cycling
• Rowing
• Up and Down Steps
Benefits of Aerobic Exercise

• It decreases the risk of heart


disease.
• It lowers blood pressure
• Improves lung function
• Assists in weight loss
What is anaerobic exercise?
Anaerobic exercise is a high-
intensity workout performed
over short periods of time where
the body’s need for oxygen
exceeds its supply of oxygen.
Examples of Anaerobic Exercise

• Heavy weight- lifting


• Sprinting
• Hill Climbing
• Push- ups
• Squats
Benefits of Anaerobic Exercise
• Developing stronger
muscles
• Increasing your volume of
oxygen intake
• Increasing your endurance
and ability to fight fatigue
Vo2
The maximum amount of oxygen a
person can use during an exercise

How is Vo2 measured?


• Breathe into a mouthpiece that measures air
• Increase cycling resistance or treadmill speed
and/or grade
VO2 max
The maximum amount of oxygen a person
can consume during intense exercise

How is VO2 max measured?


• The intensity increases every few
minutes until exhaustion
• The person achieves maximal effort
• VO2 refers to the amount of
oxygen your body consumes
during exercise, while

• VO2 max represents the maximum


amount of oxygen your body can
utilize during intense exercise
The FITT Principle
Frequency: how often do you
exercise
Intensity: how hard you work
Time: how long you spend
exercising
Type: of training you are doing
FREQUENCY
• The training frequency, or, how
often you will train is dependent
• Training needs to be regular and
consistent for your body to be
able to adapt and improve.
INTENSITY

• Knowing how hard to work


during a training session
is important if you want to
improve in performance.
TIME
The length of a training session will be
determined by several factors including:
• What type of training you are doing
• What you are training for
• Which fitness component(s) you are
working at developing
TYPE

Describes what kind of


activity you choose such as
walking, biking or training
FITT

Frequency: How often you'll exercise


Intensity: How hard you'll push
yourself
Time: How much exercise you'll do
Type: What kind of exercise you'll do

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