Health Optimizing Physical

Education
LESSON 3
Engaging in Moderate to Vigorous
Physical Activity
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. 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 Aerobic exercise,
rhythmic in nature, uses your large muscle groups and can be maintained
continuously for at least 10 minutes and can be maintained continuously for
at least 10 minutes.
Accurate measurement of exercise heart rate is crucial 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. There are four techniques in getting the heartbeat per minute, and they
are as follows.

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. Remember; never
check both carotid arteries at the
same time.

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 is the ability of the body’s cardiovascular system to

supply energy during continuous physical activities such as biking and
running. Studies show that this type of exercise provides many health
benefits
such as decreasing risk for
heart disease, stroke, high
blood pressure, type II
diabetes and some cancers.
Examples of aerobic
activities include walking at
a brisk pace, swimming,
jogging, dancing, etc.

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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.

https://www.kaa-yaa.com/muscular-strength-improve-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. Examples of bone
strengthening activities include
jumping, walking, jogging, and
weightlifting exercises. As you
can see, some exercises such as
walking or jogging serve a dual
purpose of strengthening our
bones and our aerobic system.
https://www.livinghealthy.com/articles/bone-
strengthening-workouts-you-need-to-try

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. https://www.nytimes.com/guides/well/strength-training-
plyometrics

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,
because lean muscle burns
more calories than other
types of tissue.
 Circuit training. It
is when you
alternate between
several exercises
(usually five to 10)

that target
different muscle
groups. http://steadystrength.com/glossary/circuit-training/

Flexibility exercises 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. It is usually done in
warm-up exercise to condition the
muscle and in the cooling down
exercise to allow the body to gradual
transition in a resting or near-resting
state.
https://www.pinterest.ph/pin/567946203003575678/

Static stretching 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.

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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.

https://www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference

CO_Q1-2_HOPE1 SHS
10 Module 3
 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.

https://breakingmuscle.com/view-image?src=images/bydate/sep_4_2012_-_1243pm/shutterstock_34581244.jpg

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.

https://blogdotsocialpacedotcom1.wordpress.com/tag/dynamic-stretching/

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Intensity of physical activity

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.

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