UNIVERSITY OF THE PHILIPPINES

INSTRUCTIONAL MATERIAL FO R

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 MODULE 2: Resistance Training

Lesson 1: Cardiovascular Endurance exercises

Introduction

Physical activities that speed up both the heart rate and the breathing rate are referred to as
cardiorespiratory endurance exercises. These exercises are also known as cardiovascular
exercises or aerobic exercises. These exercises boost the efficiency of the heart, lungs, and
circulatory system, which results in an increase in the amount of oxygen and nutrients that are
delivered to the muscles. Also, they assist in the burning of calories, the improvement of
energy levels, and the reduction of the risk of developing chronic diseases such as obesity,
diabetes, and cardiovascular disease. Running, cycling, swimming, jumping rope, dancing,
rowing, hiking, and jumping rope are all examples of activities that build cardiovascular and
respiratory endurance.

It is advised that people participate in cardiorespiratory endurance exercise for at least 150
minutes per week at a moderate effort, or 75 minutes per week at a strong intensity, with the
exercise being spaced out over at least three separate days. When beginning a new fitness
regimen, it is essential to check in with a qualified medical practitioner and work up to the
desired level of intensity and duration of the activity gradually. This will help reduce the risk of
injury. In conclusion, cardiorespiratory endurance exercises are an important component of a
healthy lifestyle. They offer numerous benefits to the body and mind, and can be easily
incorporated into a daily routine.

Some additional benefits of cardiorespiratory endurance exercises include:

a. Improved mood and mental health

b. Better sleep quality
c. Increased endurance and stamina
d. Lowered blood pressure and cholesterol levels
e. Reduced stress and anxiety.

Moreover, cardiorespiratory endurance exercises can be done in a variety of ways, making it

easier to find an activity that is enjoyable and fits into your lifestyle. For instance, you can go
for a walk in the park, join a Zumba class, or swim laps at the local pool.

It is important to note that cardiorespiratory endurance exercises are not the only type of
physical activity that should be included in a well-rounded exercise program. Strength training,
flexibility exercises, and balance training are also important for overall health and fitness.

Furthermore, adding cardiorespiratory endurance exercises to your program can have a variety
of positive effects on both your physical and mental well-being. Finding an enjoyable exercise
that you can gradually increase in intensity and duration will help you become more physically
fit overall and lower your risk of developing chronic diseases.We will engage in high-low
impact exercise in this module, which is one of the activities that may be performed to
improve cardiovascular endurance.

Learning Objectives/Outcomes

a. Recognize the significance of doing regular cardiovascular endurance exercises as part

of the routine.

b. Understand and appreciate the distinct differences between low and high impact
movements in terms of the phases.

c. Create and perform a routine that combines low-impact and high-impact exercises
targeting different aspects of cardiovascular endurance.

CARDIOVASCULAR ENDURANCE

Every sort of activity that engages in aerobic metabolism is considered a form of

cardiovascular exercise. Cardiovascular exercise is also referred to as aerobic or endurance
exercise. That is to say, oxygen plays a significant role in the cellular reactions that take place
throughout the activity and provide the necessary amount of energy for the activity to be
sustained. Both your heart rate and the depth of your breath deepen as you work to increase
the amount of oxygen that is carried through your blood and make more effective use of the
oxygen that you take in. As a result, you have a greater sense of vitality and experience less
rapid fatigue.

Any strenuous activity that boosts the heart rate and respiration rate, as well as the oxygen
and blood flow throughout the body, is considered to be cardiovascular exercise.
Cardiovascular exercise also involves exercising vast muscle groups of the body in a repetitive
and rhythmic manner. The function and performance of the heart, lungs, and circulatory
system are all improved as a result of engaging in such activity because it poses increasingly
difficult challenges to your most important internal body organs. Aerobic exercise, particularly
cardiovascular exercise, is beneficial for a wide variety of areas of health, including
cardiovascular health, mental health, mood, sleep, regulation of weight, and metabolism.

As the heart continues to pump oxygen-rich blood, it grows more effective with each beat, the
lungs become more effective in their ability to take in oxygen, and the muscles become more
ready to make use of additional oxygen. Even so, even as your breathing and heart rate
increase, the surge in intensity shouldn't be so great that it makes you feel like you have to
stop what you're doing and take a break. If you are participating in cardiovascular exercise,
such as fast walking, cycling, swimming, running, or speed climbing, and you have a strong
want to stop and rest, unexpected pain, or alarming symptoms, you are required to
immediately cease what you
are doing and get medical assistance.

Yet, in order for an activity to be classified as cardio, it must increase both your heart rate and
your breathing rate to a level that is moderately to vigorously intense (at least fifty percent of
the normal rate) and continue for a minimum of ten minutes. Because they do not keep the
heart rate up throughout the duration of the exercise, activities that are conducted to
increase strength are NOT regarded to be cardio. Some examples of these activities include
resistance exercise, using weight machines, lifting weights, and core workouts.

The goal of cardio exercise is to keep your heart rate at a level that is at least fifty percent
higher than it would be at rest for an extended period of time by using your body's larger
muscles in movement. As you perform aerobic workouts on a regular basis, your
cardiovascular system will become stronger. As a result, you will have more capillaries, which
will allow more oxygen to be delivered to the cells in your muscles. You will also experience
improved physical stamina and endurance as time goes on with this program.

LOW IMPACT MOVEMENT:

Movements that have a low impact on the body Low-impact exercise, in contrast to high-
impact exercise, raises your heart rate more gradually and puts less stress on your joints.

These motions put less pressure on your joints and are generally easier for your body as a
whole. Because they can be modified to accommodate a wide range of fitness levels, low-
impact workouts are suited for a diverse group of individuals.

A movement is termed low impact if it is easy on the joints and can be carried out in a smooth
manner. The activities of walking, yoga, Pilates, swimming, skating, cross-country skiing, and
golf are all examples of well-liked low-impact types of exercise.

HIGH IMPACT MOVEMENT

High-impact exercises are movements that put a high level of impact on your joints. it tends to
involve a lot of jumping and jolting movements, which often involve both of your feet coming
off the ground at the same time.

More bone density can be gained and bones can be strengthened by high-impact exercise as
compared to low-impact activities. As with muscles, bones are living tissue that may be
stimulated to grow larger, which in turn leads to increases in bone mass.

High-impact exercises can also be high-intensity, meaning they raise your heart rate and cause
you to burn more calories than other types of exercise that are less strenuous.
SPECIFIC BENEFITS OF CARDIO EXERCISE:

You are able to build stronger muscles, including those of your heart, when you participate in
cardiovascular exercise for 30 to 60 minutes on a daily basis. These muscles are responsible
for controlling your blood pressure, enhancing HDL (the good cholesterol), lowering anxiety
and stress, reducing blood proteins and fats that contribute to blood clots, preventing heart
disease, and reducing blood sugar levels and managing diabetes.

Improved conditions of the brain

Regularly participating in cardiovascular activity causes the areas of the brain that are
responsible for memory and thinking skills to expand in size. Regular aerobic exercise not only
improves cognitive function but also slows the rate at which the brain of older people shrinks
as a result of the aging process. But, cardiovascular exercise can also assist you in getting a
restful night's sleep, which is critical to maintaining good mental health.

Higher rate of metabolic activity

All forms of cardiovascular exercise raise metabolic rate by stimulating the synthesis of the
hormone fibroblast growth factor 21 (FGF21). This hormone speeds up the body's
metabolism, reduces feelings of hunger, and causes an increase in the number of calories
expended.

Control of one's weight

Aerobic exercise is beneficial for burning extra calories and maintaining a healthy weight
because it raises a person's heart rate into the "target heart rate zone." This is the zone in
which the body burns the most calories. Walking, swimming, running, and jogging are all
examples of cardio exercises that burn extra calories throughout the course of an activity,
whereas moderate to high intensity cardio burns quite a few calories in a single workout
session. Many forms of aerobic exercise, such as jumping rope, running stairs, rowing, cycling,
walking, and high intensity interval training are examples of activities that are particularly
helpful in the reduction of excess body fat (HIIT).

Better mood and energy

Endorphins are neurochemicals that are released into the brain as a result of cardiovascular
exercise. Endorphins are responsible for the euphoric feeling that exercise produces.
Dopamine, serotonin, and norepinephrine are just few of the hormones that are produced in
greater quantities as a result of increased cardio activity. When your mood is better, you will
feel more enthusiastic and prepared to carry out the activities that are part of your routine.
The enhanced release of hormones, on the other hand, has been shown to lower stress, boost
stamina and energy levels, increase concentration, and improve memory.
Stronger immune system

Your body's ability to ward off illness and disease is enhanced by the production of more
antibodies and white blood cells as a result of consistent physical activity. The production of
FGF21 also has the effect of accelerating the metabolism and enhancing the immune system.
In fact, cardiovascular exercise can shield the body from a variety of diseases, including high
blood pressure, stroke, osteoporosis, diabetes, and heart disease.

Treatment of rheumatoid arthritis

By movement at the joint, cardiovascular exercise helps to alleviate the discomfort that is
associated with arthritis and reduces the stiffness that might occur there.
How exactly should you go about performing cardiovascular exercise so that you may reap the
greatest benefits from it?

You will need to participate in cardiac activity on at least three days each week if you want to
reap the full benefits of this type of exercise. For instance, if you find that you have more free
time on the weekends, you may plan the first two days of the week so that they fall on
Saturday and Sunday, and then look for a third day to fill in the center of the week. You don't
need to cram all of your workouts into the weekdays, while it's ok to do so if you have the
time and space to do so.

It is not necessary to devote significant amounts of time to cardiovascular activity. When it

comes to cardiovascular training, shorter intervals (as short as five minutes each) can be just
as effective as longer sessions, provided that the intensity level and the total cumulative
amount of workout time are kept constant. For instance, performing high-intensity cardio in
bursts of five minutes each is just as effective as performing one continuous session of sixty
minutes. If you are concerned about your packed schedule, then cardiovascular exercise is an
excellent choice for you to choose. A large number of aerobic activities can be performed
without the need of specialized apparatus or a membership to a fitness center.

Walking, bicycling, swimming, dancing, jogging, martial arts, in-line skating, canoeing, golfing,
and water aerobics are all examples of activities that have a low to moderate level of intensity
and are good places to start for someone who is new to working out. This will allow you to do
them for longer lengths of time, which will allow you to reap more of the benefits to your
health. But, when selecting your activities, give priority to doing things that you find enjoyable
so that you may continue doing them as time goes on.

In addition, it is preferable to gradually improve one's level of intensity over time as opposed
to gradually improving one's level of volume or duration.
FUNDAMENTAL GUIDELINES FOR CARDIO EXERCISE:

Begin with the basics. For instance, try going for a five-minute walk first thing in the morning
and then going for another five-minute stroll later in the day. After that, add a few minutes at
a time and progressively speed up the pace until you reach your goal. In no time at all, you will
be able to walk for the recommended thirty minutes each day without difficulty. As you first
get started, make sure to think of things that you are interested in doing and that you can do
without worrying about money or time restraints. Hiking, jogging, cycling, rowing, running,
and elliptical training are some of the activities that are viable possibilities. Always keep in
mind that cardio is any activity that speeds up both your breathing and your heart rate!

Warm up

Take five to ten minutes at the beginning of each session to progressively rev up your
cardiovascular system and enhance blood flow to your muscles. This should be done. When
you are warming up, you will perform lower-intensity versions of the cardiovascular activity
that you plan to do later. For those who plan to go for a quick walk, for instance, warming up
with a leisurely stroll is a good idea.

Conditioning

Make it a goal to train your body to be able to complete at least thirty minutes of
cardiovascular activity on a daily basis while moving at your own pace. In point of fact, if you
want to reap the benefits of cardio, you will need to build your aerobic capacity. This can be
accomplished by elevating your heart rate, increasing the depth of your breathing, and
improving your muscular endurance to the point where you are able to participate in your
chosen activity for at least half an hour without feeling out of breath.

Cool down

At the end of each session, give yourself five to ten minutes to wind down and relax.
Stretching your calf muscles, upper thighs (quadriceps), lower back, hamstrings, and chest is
an excellent way to bring down your body temperature. Your muscles, lungs, and heart rate
will all be able to return to normal more easily with the help of this post-workout stretching
routine.
LOW IMPACT CARDIO EXERCISES

You should perform each of the following six exercises for one minute, moving on to the next
one as soon as the first one's time is up.

After performing all six exercises in rapid succession, you will now take a one-minute break
before beginning the circuit once more. A butt-kicking low-impact cardio workout is achieved
by repeating the circuit three times through.

Aerobic exercises are a great workout to do as a warm-up because they are low impact and
get your heart rate up while also getting your muscles moving. You can really crank up the
intensity of the arm exercises to get the most calories out of them.

MODIFIED JUMPING JACK

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Mechanics

a. To a. begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up to
the level of your head. Always remember to keep your weight on your right foot while
performing this action.
c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your left
foot. Repeat this motion.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids)
2. SKATERS

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Mechanics

a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with your left
arm straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg back and
across, swapping arms. Avoid jumping and work rapidly.

Primary muscles: glutes, outer thigh, and core

Secondary muscles: Lower back muscles

3. SQUAT TO JOB

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A Mechanics

combination of bodyweight squats and boxing will have you move up and down and weaving
your way to low-impact greatness.
a. Beginning by standing with your feet slightly wider than shoulder-width apart and arms
at your sides.
b. Ensure your chest is up, your buttocks are back, and your knees are out when you squat.
c. While your legs are stretched, stand up and throw a cross-body punch with each arm.
d. Once more, squat, then stand and punch.

Primary muscles: gluteus maximus quadriceps and hamstrings.

Secondary muscles: calves, biceps, triceps, latissimus dorsi, supraspinatus, infraspinatus, teres
minor, and subscapularis.

4. STANDING OBLIQUE SQUAT

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Mechanics

a. Start by standing with your feet shoulder-width apart and your arms bent, hands on
the back of your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down as you
simultaneously bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.

Primary muscles: external abdominal oblique, internal abdominal oblique, transversus

abdominis.
5. LATTERAL SHUFFLE

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Working in both the frontal and sagittal (side-to-side) planes will make your muscular strength
more well-rounded.

You want to ensure you’re working both legs equally, so shuffle right for a set amount of
space or time, then shuffle left for the same, filling up your 1 minute of working time.

Mechanics

a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips
slightly bent so you’re maintaining a forward posture, and your arms
comfortably in front of you.
b. Shift your weight toward your right, pick up your right foot, and push off from your
left foot to move your body to the right. Go as quickly as you can during this
movement while maintaining your form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the
right, propelling yourself with your left foot as you go.

Primary muscles: hip abductors, quads, and glutes

Secondary muscles: calves, hamstrings
6. REVERSE LUNGE FRONT KICK

You’ll feel the burn with this combo move. We recommend splitting the minute in
half, lunging with your right leg for the first 30 seconds, then your left leg for the
second 30 seconds.

Mechanics

a. Stand with feet shoulder-width apart and your arms bent and held up to your sides
at chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down,
step back into a reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.

Primary muscles: quadriceps and the glutes and hamstring

Secondary muscles: vastus intermedius, vastus medialis, and the vastus lateralis

HIGH LOW IMPACT CARDIO EXERCISES

1. JUMPING JACKS
Mechanics
a. Stand hip-width apart with a modest knee bend. Your shoulders and hips should be
aligned. With an egg beneath your chin, keep your chin tucked throughout the exercise.
b. Balance your weight and grab the floor with your feet. Hold your arms at your sides with
a slight elbow bend. Pre-tension your shoulders, hips, and core. .
c. Jump your feet outside your hips and land on your balls with your arms overhead
while maintaining your alignment.
d. Jump back to the beginning position on your balls and lower your arms.
e. Repeat as required.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids).

2. BURPEES

Mechanics
a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.

Primary muscles: Abs, glutes, hip flexors, hamstrings, quads

Secondary muscles: Chest, arms, shoulders
 3. SQUAT JUMP

Mechanics

a. Stand shoulder-width apart with your toes slightly outward.

b. Bend your knees to sit back on a chair.
c. Jump straight up, heel-pushing.
d. Return to the squat with bowed knees.

Primary muscles: glutes, quads, core.

Secondary muscles: calves, deltoids, pectoralis and triceps.

4. SIDE TO SIDE JUMPING LUNGES

Mechanics
a. Standing shoulder-width apart.
b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.
Primary muscles: quads, abductors, glutes and hamstrings
Secondary muscles: biceps, triceps, deltoids

1. HIGH KNEES

Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.
c. Push your left knee and foot back toward the ground while lifting your right knee as high
as possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your knees
high after you are winded.
Primary muscles: quadriceps, glutes, hamstrings
Secondary muscles: calves
 Practice Activity
Procedure:

1. Group yourself, 6 members in each group

2. Execute the full workout routine by utilizing the various exercise

components. Sample Routine

Warm up-3to 5mins.

slow Jog

brisk walking Choose 1

Low impact
aerobic steps

Stretching

Neck flexion 8 counts

Neck rotation R and L 8 counts

Shoulder elevation / depression 8 counts

Shoulder roll forward and backward 8 counts

Shoulder stretch in front 8 counts

Triceps stretch 8 counts

Oblique stretch 8 counts

Squat 8 counts

Lunges 8 counts

Knee hug 8 counts

Hamstring stretch 8 counts

Calf raise 8 counts

 ankle rotation 8 counts

Low Impact movements

Modified Jumping 8 counts Squat to job 8 counts

Jack

Standing Oblique 8 counts Modified Jumping Jack 8 counts

Squat

Skaters 8 counts Lateral Shuffle 8 counts

Lateral Shuffle 8 counts Reverse lunge front kick 8 counts

Block 1 Block 2

Modified Jumping 8 counts Squat to job 8 counts

Jack

High Knees 8 counts Burpees 8 counts

Skaters 8 counts Lateral Shuffle 8 counts

Side to side jumping 8 counts Jumping jack 8 counts

lunges

Combination of Low and High Impact movements

Block 3 Block 4

Standing Oblique 8 counts Skaters 8 counts

Squat

Squat jump 8 counts High knees 8 counts

Reverse lunge front 8 counts Modified Jumping Jack 8 counts

kick

Skipping rope 8 counts Side to side jumping 8 counts

lunges
REFERENCES:

https://www.fyzical.com/lakewoodranch/blog/What-Is-a-Cardiovascular-
Exercise

https://www.healthline.com/health/fitness-exercise/low-impact-
cardio#low--impact-jumping- jack

Fitness, P., Says:, À, Fitness, P., Posted in Fitness, & Conditions, P.

(n.d.). 5 functional circuit training tips.
Retrieved February 5,
2023, from
https://www.adityabirlacapital.com/healthinsurance/active-
together/2020/04/16/functional- workout-for-health/.
https://dynamicphysio.co.nz/high-impact-vs-low-impact-exercise-
which-is-right-for- you/#:~:text=What%20is%20high%2Dimpact
%20exercise,ground%20at%20the%20same%20ti me.