Aerobic and Resistance Training Basics

Aerobic Exercise

• Aerobic exercise involves rhythmic, repetitive activity using large muscle groups, increasing heart rate and oxygen consumption.
• The body primarily uses carbohydrates for energy during aerobic exercise, with protein use possible during extreme exertion.
• Exercise intensity is often measured using maximal oxygen consumption (VO2 max).
• Maximal heart rate is another way to measure exercise intensity.

Gender Differences in Aerobic Capacity

• Men generally have higher aerobic capacity and strength than women due to greater muscle mass and higher testosterone levels.
• Absolute strength may sometimes be higher in women.

Resistance Training

• Resistance training improves strength and endurance through physical exercises, often involving weightlifting.
• Children and adolescents should train within safe limits to avoid musculoskeletal injuries.

Appropriateness of Resistance Training for Adolescents

• The musculoskeletal structures of children and adolescents are more susceptible to injury compared to adults.
• Bones continue to strengthen between ages 18–25.

Effects of Resistance Training

• Women are less likely to bulk up from resistance training than men due to lower average testosterone levels.

Flexibility Training

• Flexibility training benefits the body through stretching, improving range of motion and decreasing injuries.

Smoking

• Smoking involves inhaling and exhaling tobacco smoke.
• Smoking negatively impacts various body organs and contributes to several health issues.

Components of Tobacco Smoke

• Nicotine is addictive, raising heart rate and affecting appetite.
• Carbon monoxide is a toxic chemical from burning tobacco, reducing oxygen to the body.

Alcohol

• Alcohol is a liquid organic compound used in beverages and industry.
• The effects of alcohol vary depending on the amount and type consumed.

Poor Dietary Habits

• Poor dietary habits occur when nutritional principles of adequacy, balance, and variety are not followed.

Sedentary Lifestyle

• Sedentary lifestyle lacks the recommended level of regular physical activity.
• Sedentary lifestyle is associated with several health issues like cardiovascular disease and cancer.

Cancer

• Cancer is a group of diseases characterized by the formation of tumors, which may or may not be cancerous.
• Major categories include carcinoma, sarcoma, lymphoma, and leukemia.

Diabetes

• Diabetes is a condition where the body does not produce enough insulin or cannot use insulin effectively, resulting in high blood glucose levels.
• Types of diabetes include type 1 and type 2.

Chronic Respiratory Diseases

• Chronic respiratory diseases affect the air passages and other parts of the lungs, presenting symptoms such as breathlessness and coughs.

Nutrition for Exercise Performance

• Proper nutrition is crucial for exercise performance and recovery.
• Different types of nutrients are essential such as macronutrients and micronutrients for overall body function.

Stress

• Stress is the body's reaction to challenging events, which can be positive or negative.
• Stressors are events or situations causing stress that affect a person's well-being.

Coping Strategies

• Coping strategies are the ways people respond and recover from events that cause stress.
• Coping strategies include time management, talking/sharing problems with others, maintaining calmness and reducing tension through physical activities.

Rest and Sleep

• Rest and sleep are important in reducing stress and tension.
• Adults need seven to nine hours of sleep for proper functioning.
• Regular exercise can aid in stress reduction.