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Aerobi cs Activities SLIDESMANIA

Introduce yourself.

HELLO! SLIDESMANIA

Things to remember Aerobics Diet SLIDESMANIA

Calorie Balance

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ONE We will talk about this first.

Aerobics A form of physical exercise that combines rythmic aerobics exercise with stretching and strength training routines with the goal of improving all elements of fitness. Flexibility Cardio-Vascular Muscular strength SLIDESMANIA

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It usually performed to music and may be practiced in a group setting led

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GREAT IDEA!

Diet Is the sum of food consumed by a person or other organism. The use of specific intake of nutrition for health or weight- management reasons.

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Calorie Balanace Is like a scale. To remain In balance and maintain your body weight, the calories consumed from the food It must be balanced by the calories used.

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Essential Content Aerobics Fitness – is a system of exercises done with accompanying music.

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Aerobic Exercise improve cardio vascular fitness, respiratory capacity, and muscular endurance.

They can also lower blood pressure and cholesterol levels. It enhance the ability of the move air into and out of lungs and boost flow of blood to all parts of the body.

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The term aerobic means “ With oxygen” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and

History An Exercises Physiologist , Dr. Kenneth H. Cooper, was developed the both the term and specific exercise method. And Col. Pauline Potts a Physical therapist SLIDESMANIA

Both from United States Air Force.

An exercise enthusiast, was puzzled about why some people with good muscular strength were prone to perform poorly at activities such as long- distance running, swimming and bicycling.

Bicycling Ergometer He began use a bicycle ergometer to measure sustained performance in terms of a person’s ability to use oxygen. SLIDESMANIA

Included the exercise programs using running, walking, swimming and bicycling.

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Cooper published a mass- market version “

Benefits of Aerobic Exercise SLIDESMANIA

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Aerobic exercise promotes strong and healthy bones

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Aerobic exercise helps control physical and emotional stress.

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Aerobic exercise helps improve intellectual capacity and increase productivity.

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. Aerobic exercise is a realistic way to lose weight and keep it off.

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Aerobic exercise provides significant protection from heart disease.

Exercise Safety SLIDESMANIA

Heart rate and exercise SLIDESMANIA

Warming up and cooling down

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Warming up and cooling down

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Progression of aerobic exercise SLIDESMANIA

Principle of Balance

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� The center of any effective aerobic exercise program is the basic principle of balance. This principle encourages the right combination of proper diet, regular exercise, and healthy lifestyle to attain well-being. It also applies to moderation in all aspects of life.

Principle of Balance � Diet plays a crucial role in achieving and sustaining health and fitness. Exercise, rest, and vitamins and supplements will not do you much good in your efforts to develop healthy body without proper diet. � without proper nutrition, you may not even have the energy to participate in a regular exercise program. �

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The condition of your body and the effectiveness of your workouts are directly related to the quality and quantity of the food that you take.

The principle of calorie balance shows the relation between exercise and diet:

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Calorie Balance is the balance between the calories from the food and drinks that you ingest (Calorie IN) and the calories that you burn through basic body functions and exercise (Calorie OUT). SLIDESMANIA

Isocaloric Balance � Containing the same number of  calories as the food or diet with  which it is being compared.

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Negative Caloric Balance � When this imbalance occurs, your body burns stored energy (fat) in order to function and you lose weight. � A negative energy balance is sometimes called a calorie deficit.

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Positive Caloric Balance � occurs when your energy input is greater than your energy output. � When you eat more calories than your body uses. Your body stores excess energy or calories as fat

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Muscular Fitness � Pertains to the general health, strength, and the endurance of the muscles. � Components of muscular fitness include muscular strength, the ability of the muscles to exert force for a short period; and muscular endurance, the ability of the muscle to perform many repetitions for an extended period. SLIDESMANIA

Two ways to measure muscular strength � Static Strength � Dynamic strength

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is the measure of the maximum weight that can be lifted once.

is the measure of the maximum force that can be applied to an unmoving object, such as a wall.

Strength Training • A kind of exercise that builds the muscles. • Strength training exercises work your muscles by applying a resistance against which the muscles need to exert a force. SLIDESMANIA

Tips can keep your strength training safe and effective: 1. Always be in proper form. In any exercise, right posture and execution will reduce the risk of injury and make the routine more beneficial for you. Ask a trainer for your guidance. 2. Avoid lower body exercises with weight if you just had hip or knee injury. Before you proceed with your program, consult your doctor and ask for clearance. SLIDESMANIA

3. When using free weights, aim for smooth, steady motions. Do not jerk weights into position.

Benefits of strength Training 1. It boosts the strength of muscles, tendons, and ligaments. 2. It increases bone density and reduces the risk of osteoporosis. 3. It develops lean muscle mass that SLIDESMANIA

contributes to healthy body weight.

4. It enhances coordination and agility, which can help prevent falls. 5. It improves mental health and reduces the risk of depression. It also lessens the chances of having insomnia. SLIDESMANIA