WEEK 5 - LESSON 3 :

Engaging in Moderate to Vigorous

Physical Activities Following
Personalized Fitness Plan.
Aerobics
•Aerobic literally means “with
oxygen” or “in the presence of
oxygen”
•Sometimes also called as “Cardio”
Aerobic Exercise :
Aerobic Exercise is any physical
activity that makes you sweat, causes
you to breathe harder, and gets your
heart beating faster compared to when
you are at rest.
Itis any activity that can be
sustained for more than a few
minutes while your heart, lungs, and
muscles work overtime.
•During continued overload, the
physiological system will adapt to
the exercise stress.
Doing aerobic exercises regularly
strengthens your heart and lungs
and trains your cardiovascular
system to manage and deliver
oxygen more quickly and
efficiently throughout your body.
Accurate measurement of exercise
heart rate is important in monitoring
exercise intensity. In order to measure
the heartbeat per minute, one must be
knowledgeable of the specific points in
the body where the heartbeat can be
felt.
Four Techniques in getting the heartbeat.

Apical site – is taken at the apex of

the heart and can sometimes be felt
very clearly by placing the heel of the
hand over the left side of the chest
Carotid pulse site – is taken from the
carotid artery just beside the larynx
using light pressure from the tips of
the pointer and middle fingers.
Goes through the surface of the body
at the neck.
Radial pulse site – is taken from the
radial artery at the wrist, in line with
the thumb, using tips of the pointer and
middle fingers.
Temporal pulse site – can be obtained
from the left or right temple with light
pressure from the tips of the pointer
and middle fingers
AEROBIC FITNESS
•Aerobic fitness is the ability of the
body’s cardiovascular system to
supply energy during continuous
physical activities such as biking and
running. Examples of aerobic
activities are walking at a brisk pace,
swimming, jogging, dancing, etc.
-Muscular Strength
Muscular strength is the ability of the
muscles to exert a force during an
activity such as lifting weights. Muscle
strengthening exercises involve using
your muscles to work against a
resistance such as your body weight,
elastic bands or weights.
•Muscular strength relates to your ability to
move and lift objects. It’s measured by
how much force you can exert and how
much weight you can lift for a short period
of time. Examples are weight lifting,
bodyweight exercises, ect.
Muscular Strength
•Bone strengthening exercise, or any
weight-bearing activity that produces a
force on the bone, is also important to
overall health for children and adults. This
force is usually produced by impact with
the ground and results in bone growth in
children and healthy maintenance of bone
density in adults.
Muscular Strength
•Muscular endurance, on the other hand, is
how many times you can lift a certain
amount of weight. Resistance training
(also referred to as weight training or
strength training) helps increase muscular
strength and endurance.
Resistance Training
•Resistance Training. Strength exercises,
such as weight lifting, push-ups and
crunches, work your muscles by using
resistance (like a dumbbell or your own
body weight.) This type of exercise
increases lean muscle mass, which is
particularly important for weight loss.
It is a form of exercise intended to increase
muscular strength and endurance.
Circuit training
•It is when you alternate between several
exercises (usually five to 10) that target
different muscle groups.
•It is an excellent way to improve mobility,
strength and stamina.
•It
is a workout that involves rotating
through various exercises targeting
different parts of the body. Focusing on
different muscle groups in a short amount
of time is an effective exercise that can be
incorporated into a healthy lifestyle.
Flexibility exercises
•Flexibilityexercises stretch your muscles
and may improve your range of motion at
your joints. They can improve your
flexibility and reduce your risk of injury
during sports and other activities. 
Static stretching
•Staticstretching is most often
recommended for general fitness. With
this type, you slowly ease into the position
and hold for 10 to 30 seconds before
slowly releasing the stretch.
•Static stretching should be performed with
warm muscles, such as after a warm-up or
at the end of a workout. There are two
forms of static stretching.
•It requires you to move a muscle as far as
it can go without feeling any pain, then
hold that position for 20 to 45 seconds.
Active Static Stretching
•Active Static: This form of stretching is
used in yoga and martial arts. The stretch
is held by the strength of agonist muscles
(muscles responsible for
the movement). Think of the stretch across
the upper body during the Warrior II
pose in yoga.
•Your arms are extended as your back,
chest, and shoulders are stretched. The
muscles of the arms and shoulders are
the agonist muscles that allow you to
hold this stretch.
Passive Static Stretching
•Passive Static: During this type of
stretching, you hold the limb to perform
the stretch without any assistance such as a
bar or bands. Think of a
standing quadriceps stretch in which you
bend your leg behind you and hold the
foot, Pulling
the heel in close to your bottom, which
stretches the front of the upper thigh.

It is a type of stretching in which you stay

in one position for a set time.
Dynamic Stretching
•Dynamic Stretching is stretching with
movement. The body transitions gradually
into a position and this movement is
repeated as you increase your reach and
range of motion.
•Research has found that dynamic
stretching is less beneficial than static
stretching for increasing range of motion,
but unlike static stretching, it is ideal
during the pre-workout phase because it
gently warms muscles while also
stretching them.
Intensity
of
physical
activity
•Intensity refers to the rate at which the
activity is being performed or the
magnitude of the effort required to perform
an activity or exercise. It can be thought of
as how hard a person works to perform the
activity. The intensity of different forms of
physical activity varies between people.
•The intensity of physical activity
depends on an individual’s previous
exercise experience and their relative
level of fitness. Consequently, the
examples given below are provided as
a guide only and will vary between
individuals.
How Do I Assess My Fitness Level?
•Youprobably have some idea of how fit
you are but assessing and
recording baseline fitness scores can give
you benchmarks against which to measure
your progress. To assess your aerobic and
muscular fitness, flexibility, and
body composition, consider recording:
Start recording your pulse rate.
First Things First: Resting Heart Rate -
Your resting heart rate is the number of
times your heart beats per minute
when you’re at rest. A good time to check it
is in the morning after you’ve had a good
night’s sleep, before you get out of bed.
•For most of us, between 60 to 100 beats
per minute (bpm) is normal. The rate can
be affected by factors like stress, anxiety,
hormones, medication, and how physically
active you are. An athlete or a more active
person may have a resting heart rate as
low as 40 beats per minute.
•When it comes to resting heart rate,
lower is better. It usually means your
heart muscle is in better condition and
doesn’t have to work as hard to maintain a
steady beat. Studies have found that a
higher resting heart rate is linked with
lower physical fitness and higher blood
pressure and body weight.
•For moderate-intensity physical activity,
your target heart rate should be
between 64% and 76% of your maximum
heart rate. You can estimate your
maximum heart rate based on your age. To
estimate your maximum age-related heart
rate, subtract your age from 220.
•For example, for a 50-year-old person, the
estimated maximum age-related heart rate
would be calculated as 220 – 50 years =
170 beats per minute (bpm). The 64% and
76% levels would be:
•64% level: 170 x 0.64 = 109 bpm, and 
•76% level: 170 x 0.76 = 129 bpm
•This shows that moderate-intensity
physical activity for a 50-year-old person
will require that the heart rate remains
between 109 and 129 bpm during
physical activity.
•For vigorous-intensity physical activity,
your target heart rate should be
between 77% and 93% of your maximum
heart rate. To figure out this range, follow
the same formula used above, except
change “64 and 76%” to “77 and 93%”.
•For example, for a 35-year-old person, the
estimated maximum age-related heart rate
would be calculated as 220 – 35 years =
185 beats per minute (bpm). The 77% and
93% levels would be:
•77% level: 185 x 0.77 = 142 bpm 
• 93% level: 185 x 0.93 = 172 bpm
•This shows that vigorous-intensity
physical activity for a 35-year-old person
will require that the heart rate remains
between 142 and 172 bpm during
physical activity.
•Record how many standard or modified
pushups you can do at a time.
•How far you can reach forward while seated
on the floor with your legs in front of you.
• Your waist circumference, just above your
hipbones.
•Your body mass index to obtain your BMI
F.I.T.T. Principle
•Frequency = How often you exercise
•Intensity = How hard you exercise
•Time = How long you exercise
•Type = What kind of exercise
•The F.I.T.T. Principle is one of the
foundations of exercise, a set of
guidelines that help you set up a workout
routine for maximum benefit.