Charles Neiro Barrera

ABM-1A3

Aerobic exercise (also known as cardio) is physical exercise of low

to high intensity that depends primarily on the aerobic energy-generating
process. Aerobic literally means "relating to, involving, or requiring free
oxygen", and refers to the use of oxygen to adequately meet energy
demands during exercise via aerobic metabolism. Generally, light-to-
moderate intensity activities that are sufficiently supported by
aerobic metabolism can be performed for extended periods of time.

Examples

Include walking, running, performing intervals on an elliptical machine, and

a resistance training circuit that has little to no rest between exercises.

Muscle-strengthening activities involve having muscles work

or hold against a force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working
with resistance bands do thisand so do a good game of tug-of-war,
gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get

stronger through an impact (often with the ground) or tension force that
promotes bone growth and strength.

Examples

Activities like running, brisk walking, tennis, basketball, and volleyball are
great for your bones, as are hopping, skipping, and jumping. Many bone-
strengthening activities may also help strengthen your muscles.
Jogel Marie Mendoza

ABM-1A3

Aerobic exercise is any physical activity that makes you sweat,

causes you to breathe harder, and gets your heart beating faster than at
rest. It strengthens your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly and efficiently
throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10
minutes.

Examples of Aerobic Exercise

Physical activity such as walking, jogging, indoor cycling, or aerobic dancing

are all examples of aerobic exercise that strengthen the heart and lungs,
therefore improving your body's utilization of oxygen. For general health, aim
for a 30-minute workout (or three 10-minute workouts per day) three to five
days a week at moderate intensity. Moderate intensity refers to an activity
that will increase your breathing and get your heart beating fast. You should
be able to talk with ease during moderate intensity workouts, though trying
to sing would be more challenging.

Muscle-strengthening activities involve having muscles work

or hold against a force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working
with resistance bands do thisand so do a good game of tug-of-war,
gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get

stronger through an impact (often with the ground) or tension force that
promotes bone growth and strength.

Examples
 Activities like running, brisk walking, tennis, basketball, and volleyball are
great for your bones, as are hopping, skipping, and jumping. Many bone-
strengthening activities may also help strengthen your muscles.

Francis Martin Trapane

ABM-1A3

Aerobic exercise is sometimes known as "cardio"- exercise that requires

pumping of oxygenated blood by the heart to deliver oxygen to working
muscles.Aerobic exercise stimulates the heart rate and breathing rate to
increase in a way that can be sustained for the exercise session. In
contrast, anaerobic ("without oxygen") exercise is activity that causes you to
be quickly out of breath, like sprinting or lifting a heavy weight.

Examples of mild to moderate aerobic activities:

Take a short walk around the block
Rake leaves
Play actively with the kids
Walk up the stairs instead of taking the elevator
Mow the lawn
Take an activity break--get up and stretch or walk around
Park your car a little farther away from your destination
Examples of higher intensity aerobic activities:
Brisk walking
Jogging
Bicycling
Swimming
Aerobic dancing
Racket sports
Rowing
Ice or roller-skating
Cross-country or downhill skiing
Using aerobic equipment (i.e., treadmill, stationary bike)

Muscle-strengthening activities involve having muscles work or hold

against a force or some weight.
Examples Activities like push-ups, sit-ups, lunges, squats, lifting weights,
and working with resistance bands do thisand so do a good game of tug-of-
war, gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through

an impact (often with the ground) or tension force that promotes bone
growth and strength.

Examples Activities like running, brisk walking, tennis, basketball, and

volleyball are great for your bones, as are hopping, skipping, and jumping.
Many bone-strengthening activities may also help strengthen your muscles.

Christian Nino Punay

ABM-1A3

Aerobic exercise stimulates the heart rate and breathing rate

to increase in a way that can be sustained for the exercise
session. In contrast, anaerobic ("without oxygen") exercise is
activity that causes you to be quickly out of breath, like sprinting
or lifting a heavy weight. Aerobic exercise not only
improves fitness; it also has known benefits for both physical and
emotional health.

Examples of aerobic exercises include cardio machines,

spinning, running, swimming, walking, hiking, aerobics classes,
dancing, cross country skiing, and kickboxing.

Muscle-strengthening activities involve having muscles work

or hold against a force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights,

and working with resistance bands do thisand so do a good
game of tug-of-war, gymnastics, swinging on the monkey bars,
and climbing a tree!
 Bone-strengthening activities make bones grow and get
stronger through an impact (often with the ground) or tension
force that promotes bone growth and strength.

Examples

Activities like running, brisk walking, tennis, basketball, and

volleyball are great for your bones, as are hopping, skipping, and
jumping. Many bone-strengthening activities may also help
strengthen your muscles.

Ameerah Ann Binoya

ABM-1A3

Aerobic exercise is any activity that uses large muscle groups, can be
maintained continuously for a long period of time and is rhythmic in nature.
Aerobic activity trains the heart, lungs and cardiovascular system to process
and deliver oxygen more quickly and efficiently to every part of the body. As
the heart muscle becomes stronger and more efficient, a larger amount of
blood can be pumped with each stroke. Fewer strokes are then required to
rapidly transport oxygen to all parts of the body. An aerobically fit individual
can work longer, more vigorously and achieve a quicker recovery at the end
of the aerobic session.

Examples
Walking
Running
Swimming
Aquarobics
Cycling
Rowing
Boxing
Muscle-strengthening activities involve having muscles work or hold
against a force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working
with resistance bands do thisand so do a good game of tug-of-war,
gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through

an impact (often with the ground) or tension force that promotes bone
growth and strength.

Examples Activities like running, brisk walking, tennis, basketball, and

volleyball are great for your bones, as are hopping, skipping, and jumping.
Many bone-strengthening activities may also help strengthen your muscles.

John Teddy Baladad

ABM-1A3

What is aerobic exercise?

Aerobic exercise refers to exercise that requires the consumption of substantially
more oxygen than at rest. It involves repeated rhythmic movements of the large
muscles of your body, such as those in your arms or legs.

Examples of aerobic exercise include

brisk walking;

jogging;

swimming;

cycling;

dancing;

cross-country skiing;

ice-skating;
 kayaking;

roller-blading; and

aerobic dance (often simply called aerobics).

Muscle-strengthening activities involve having muscles work or hold against a

force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working with
resistance bands do thisand so do a good game of tug-of-war, gymnastics,
swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through an

impact (often with the ground) or tension force that promotes bone growth and
strength.

Examples

Activities like running, brisk walking, tennis, basketball, and volleyball are great for
your bones, as are hopping, skipping, and jumping. Many bone-strengthening
activities may also help strengthen your muscles.

Mikhel Jean Dasco

ABM-1A3

Aerobic Exercise
Aerobic exercise is movement that gets your blood pumping faster
around your whole body. It makes your heart beat faster. It also makes
your lungs take in more oxygen. This causes you to breathe faster during
the exercise.

Examples
Regular aerobic activity such as walking, bicycling or swimming can help you live
longer and healthier.

Muscle-strengthening activities involve having muscles work or hold

against a force or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working
with resistance bands do thisand so do a good game of tug-of-war,
gymnastics, swinging on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through

an impact (often with the ground) or tension force that promotes bone
growth and strength.

Examples

Activities like running, brisk walking, tennis, basketball, and volleyball are
great for your bones, as are hopping, skipping, and jumping. Many bone-
strengthening activities may also help strengthen your muscles.

Jericho Ramos

ABM-1A3

Aerobic exercise uses the large muscles in your body in rhythmic, repetitive motions. See the
chart below for some examples.

Benefits: Aerobic exercise makes your heart, lungs, blood vessels, and muscles work more
efficiently, increasing your stamina and endurance. It also boosts your mood, helps you sleep
better, and reduces your stress. It can also reduce your risk of breast cancer coming back
(recurrence), as well as reduce the risks of heart disease, diabetes, and osteoporosis.
 Examples

Regular aerobic activity such as walking, bicycling or swimming can help you live longer and
healthier.

Muscle-strengthening activities involve having muscles work or hold against a force or

some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working with
resistance bands do thisand so do a good game of tug-of-war, gymnastics, swinging on
the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through an impact
(often with the ground) or tension force that promotes bone growth and strength.

Examples

Activities like running, brisk walking, tennis, basketball, and volleyball are great for your
bones, as are hopping, skipping, and jumping. Many bone-strengthening activities may
also help strengthen your muscles.

John Andrew Limpo

ABM-1A3

What is aerobic exercise?

Aerobic exercise is defined as exercise with known beneficial effects inside the body
stimulating your cardiovascular and respiratory system over a long period of time.
Simply speaking, what this means is that it is a low-intensity exercise that is easy to
maintain over time.

Examples
Walking
 Running
Swimming
Aquarobics
Cycling
Rowing
Boxing

Muscle-strengthening activities involve having muscles work or hold against a force

or some weight.

Examples

Activities like push-ups, sit-ups, lunges, squats, lifting weights, and working with
resistance bands do thisand so do a good game of tug-of-war, gymnastics, swinging
on the monkey bars, and climbing a tree!

Bone-strengthening activities make bones grow and get stronger through an impact
(often with the ground) or tension force that promotes bone growth and strength.

Examples Activities like running, brisk walking, tennis, basketball, and volleyball are
great for your bones, as are hopping, skipping, and jumping. Many bone-strengthening
activities may also help strengthen your muscles.