Aerobic Program PDF

AEROBIC PROGRAM  Warm up is used to prepare the body in doing more complicated skills or movements. Doing so makes one more comfortable and relaxed in performing other exercises. Individuals must strictly follow these stages to avoid DOMS (Delayed Onset Muscle Soreness) THE AE...

AEROBIC PROGRAM  Warm up is used to prepare the body in doing more complicated skills or movements. Doing so makes one more comfortable and relaxed in performing other exercises. Individuals must strictly follow these stages to avoid DOMS (Delayed Onset Muscle Soreness) THE AEROBIC PROGRAM Phases of aerobics include warm-up, aerobic proper and cool down. These are the three stages of completing an aerobic work-out. 1. Warm- Up – sometimes called limbering up is always the initial phase of any exercise physical activity. It should be a combination of rhythmic exercises which begin to raise the heart rate and muscle temperature, and static stretching through a full range of motion. STATIC STRETCHING – involves slowly stretching a segment of the body to the fastest point and holding that position for a certain period of time, usually performed without a partner. Each stretch is easy and pain free.  Aerobics Proper 1. A E R O B I C S P R O P E R – I M P R O V E S C A R D I O - VA S C U L A R E N D U RA N C E C O M P O S I T I O N. I T I S C H A RA C T E R I Z E D BY A C O N T I N U O U S , V I G O R O U S A N D R H Y T H M I C E X E RC I S E O F T H E L A R G E M U S C L E O F T H E B O D Y. T H I S M AY I N C L U D E T H E C O M B I N AT I O N O F T H E I M P A C T O F A E R O B I C S , H I G H , M O D E R AT E O R L O W I M P A C T S A E R O B I C S. I T I S T H E S TA G E W H E N D I S T R I B U T I O N O F T H E OX Y G E N T O T H E D I F F E R E N T P A RT S O F T H E B O D Y TA K E S P L A C E A N D B U R N I N G O F FAT S O C C U R S. AEROBICS DANCE PROPER IS CONSIDERED AS THE CORE OF THE A E R O B I C W O R K- O U T. Cool Down 1. Cool Down – after any aerobic activity, the blood is pooled in the extremities, and PHASES OF COOL DOWN the heart rates are elevated. The purpose of the cool down is to bring the heart rate 1. Body Cool Down – involves an down to near normal levels and to get the blood circulating freely back to the heart. activity that will allow the heart rate to Cool down should also include stretching gradually return to its normal rate. to help relax the muscles which worked so 2. Cool down stretch – involves hard during the activity. The cool down stretching specific body parts for 5 -10 stretches also increase flexibility and minutes to prevent muscles from might help prevent DOMS (Delayed Onset Muscle Soreness). tightening too quickly. CARDIOVASCULAR ENDURANCE The capacity of the heart, blood vessels and lungs to adapt to physical exertion for a prolonged duration. THE TRAINING HEART RATE KERVONENS FORMULA (1957)  (MHR-RHR) INTENSITY + RHR = THR 220 – PA = MHR WHERE: THR – TRAINING HEART RATE  RHR – RESTING HEART RATE  PA – PRESENT AGE  MHR – MAXIMUM HEART RATE INTENSITY = (.50) (.60) (.70)  Resting Heart Rate is obtained either by getting the pulse at the carotid artery (area of the neck/below the jaw) or through the radial artery or the inner wrist. Resting Heart Rate (RHR) This is the number of pulse beats at rest. The best time to take the RHR is upon waking up in the morning. The average RHR is 75 beats for boys and 80 beats for girls per minute. Working Heart Rate (WHR) Exercising Heart Rate (HER) or Target Heart Rate (THR). This is the 60 -80 percent of your heart maximum capacity. Recovery Heart Rate (RHR) – This is the number of pulse beats taken five to ten minutes after a workout or after walking and stretching in the gradual cool-down. The heartbeat should go back to normal or slightly above the resting heat rate. FOUR MAJOR DIVISIONS OF THE HUMAN BODY IN RELATION OF MOVEMENTS 1. Head – top of the head, forehead, back of the head, chin, jaws, check and the neck. 2. Trunk/ Body – chest or ribcage, diaphragm, abdomen, waist, Hip, buttocks, back. 3. Upper Limp – elbows, wrist, hand (fingers and palm) 4. Lower Limp – thigh, legs, knees, ankle, feet, heels (toes and soles)  TYPES OF MUSCLE CONTRACTIONS Isotonic contractions – are more familiar to most of us. These contractions are literally the same as “tone and tension”, when the muscle shortens, and movements occurs. Bending the knee, rotating the arms, and smiling are examples of isotonic contraction. Isometric contractions – are contractions in which muscles do not shorten. They tend to slide, but the muscle is pitted against an immovable resistance. When you push against the wall, the elbows bend but the triceps muscles contract isometric ally. Isokinetic contractions are similar to isotonic contractions, but the muscles are exposed to fixed machine with variable degrees of resistance. EFFECTS OF EXERCISE ON MUSCLES  DO YOU KNOW THAT…. If we exercise our muscles strenuously for a long time, muscle fatigue occurs. A muscle is fatigued when it is unable to contrast even though it is still being stipulated. Without rest, an active or working muscle begins to tire and contracts weakener until it finally ceases reacting and stops contracting. Muscle fatigue is believed to result from the oxygen debt that occurs during prolonged muscle activity, when muscle lack oxygen, lactic acid begins to accumulate in the muscle via an aerobic mechanism, true muscle fatigue does happen commonly among marathon runners.