CHAPTER 3 –

TYPES OF
PHYSICAL
ACTIVITIES
 Is fat the primary
source of energy
during aerobic
exercise?

2
 Fat is the
predominant
source of energy

3
 Glucose
(carbohydrates) is the
preferred energy
source of the brain
and other vital organs.
4
 When the exercise
intensity is low to
moderate, fat
utilization is more
predominant.
5
 There is less
blood flow to
the fat tissues.

6
 More fat is used
when the muscle
fibers are equipped
with more
mitochondia.
7
 How are fats and
carbohydrates
converted to
energy?

8
 Fat and carbohydrates

ATP (Adenosine
Triphosphate)
9
 When the chemical bond in
ATP molecule is broken, it
produces energy which is
needed by the cell where it is
stored. This energy is then used
by the muscle fiber to generate
movement. The ATP molecule
can be restored if extra energy
is present.
10
Phosphagen
system

11
 Simplest and
fastest way of
producing
energy

12
Glycolytic
System

13
 Produce energy rapidly
but it cannot maximize
energy production
because most of the
energy is temporarily
stored in molecules or
carriers which the system
14 cannot use.
 Phosphagen
System and
Glycolytic System
are also called
Anaerobic System
15
 They do not
require the
presence of
oxygen

16
 The only system that can use
the energy stored in these
temporary carriers is located in
the mitochondria of the cell,
called Aerobic System mainly
because the process requires
the presence of oxygen
17
 The Aerobic system
has the ability to use
the energy inside the
temporary carries of
broken down
carbohydrates and fat.
18
Aerobic Training
 How is the
correct intensity
monitored
during aerobic
exercise ?
20
 Adolescents should
engage in a total of 60
minutes of moderate
to vigorous physical
activities everyday
21
 Computing the
Target Heart Rate
(THR)

22
 Apical Site
■ This 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.
23
 Carotid pulse site
■ This pulse is taken from the
carotid artery just beside
the larynx using light
pressure from the tips of
the pointer and middle
fingers.
24
 Radical pulse site
■ The pulse is taken from the
radial artery at the wrist, in
line with the thumb, using
the tip of the pointer and
middle finger.
25
 Temporal pulse site
■ This pulse can sometimes
be obtained from the left
or right temple with light
pressure from the tips of
the pointer and middle
fingers.
26
 The Target Heart Rate
(THR) is computed
based on the Maximal
Heart Rate (MHR) and
the Resting Heart Rate.
27
 The Maximal Heart Rate
(MHR) is the highest
number of heart beat per
minute observed during a
very strenuous and
exhaustive physical activity.
28
 The Resting Heart
Rate is the number of
heart beat per minute
commonly measured
lying down or right
after waking up.
29
 Cardiorespiratory
(Aerobic) Exercise
Intensity

30
 They can help
individuals in adapting
or modifying their
exercise intensity.

31
 Methods of
Computing the
Target Heart Rate
MHR Method HRR Method
THR = MHR x THR = (MHR –
Desired Range RHR) x Desired MHR – Maximal Heart Rate
HRR – Heart Rate Reserve
Range + RHR THR – Target Heart Rate
RHR – Resting Heart Rate
32
 MHR method is a very
common and easy way of
determining THR
through maximal stress
test or the age-adjusted
formula.
33
 The THR is more accurate
when using a measured
MHR than the age-adjusted
formula.

34
 Borg’s Ratings of
Perceived Exertion (RPE)
A subjective method of monitoring
the intensity
Studies show that this subjective rating
is strongly correlated to heart rate and
other indicators of physical exertion
35
 Talk Test
Another subjective method of
monitoring aerobic exercise intensity.
Exercise performed at a moderate intensity
would result to a light sweat whilst still be
able to converse. A very strenuous exercise
results to rapid breathing rate and an
individual would not be able to talk without
36
pausing.
 What is the ideal
duration and
frequency when
designing an
aerobic exercise?
37
 The Physical Activity Pyramid for
Filipinos recommends aerobic
exercise between three to five times
every week for 30 to 45 minutes.

The Philippine National Guidelines

on Physical Activity recommends a
40-minute moderate-intensity
structured activity plus a 20-
minute vigorous high impact play.
38
 It is also important to
consider the current
fitness level and the
intensity of the aerobic
exercise to be
performed.
39
 Beginners
Engage in aerobic exercise on
alternate days to allow recovery
and prevent overuse injuries.
Do not spend one hour everyday
performing vigorous intensity
aerobic exercise.

40
 Trained Athletes
Can exercise for 5 to 6 times every week
because his/her body can tolerate the
workload without getting injured.

But some forms of aerobic training

are too intense that they cannot be
performed for prolonged periods.
41
 Some types of activities
increase the risk of muscle
soreness that an individual
should be allowed more
time to recover.

42
 What is the best
aerobic exercise in
increasing aerobic
capacity?

43
 There is no single
aerobic exercise that can
be considered as the best
because it depends on
the goal of an individual.

44
 Personal preference is
also another key factor
when deciding what
type of exercise should
be incorporated in the
program.
45
 An individual can choose various
types of training programs
depending on his/her capacity and
preference
• Long and Slow Training
• High Intensity Continuous
Training
• High Intensity Interval
Training
• Fartlek Training
46
 Long and Slow Training

A type of aerobic training

program which utilizes a
low to moderate intensity
exercises that should be
maintained for at least 45
minutes.
47
 High Intensity Continuous
Training

Involves continuous
vigorous intensity
activities performed for 20
to 30 minutes.

48
 High Intensity Interval Training
Involves repeated maximal
work combined with active
recovery in between. The “all-
out” work is usually between 20
to 30 seconds and the active
rest is between 30 seconds to
45 seconds
49
 Fartlek Training

An unstructured
combination of maximal
and submaximal work that
lasts for 30 to 45 minutes.

50
 Each of these programs
is known to effectively
increase the capacity of
the cardiorespiratory
system as well as the
endurance of the active
muscles.
51
 What is the best
indicator for an
enhanced aerobic
capacity?

52
 The best indicator for an
enhanced cardiorespiratory
function is the maximal
amount of oxygen that the
body can consume during
exhaustive exercise – the
VO2max.
53
 VO2max
usually expressed as millilitres of
oxygen consumed per kilogram of
weight per minute (mL/kg/min).
It shows how much oxygen is
being used and how effective the
body is in utilizing it.
54
 Females – 35 mL/kg/min
Males – 45 mL/kg/min
Endurance Athletes – 60
mL/kg/min to 80
mL/kg/min

55
 The heart of an endurance athlete does not
have to beat as frequent as a sedentary
person because it can achieve the same work
with less action.
The resting heart rate of endurance athletes
are usually below 60 beats per minute
while sedentary person would have a resting
heart rate above 60 beats per minute.
A lower resting heart can also be an indicator of
an enhanced cardiorespiratory function if a
person does not have a medical problem.
56
 How is workload
increased in order
to improve one's
aerobic capacity?

57
 Start on low intensity exercises
and gradually increase the
intensity after some time. The
body starts to adapt several days
after the start of the training
program.
The increase in the workload
should not be more than 10% of
58
the previous load.
 Is it safe for people
with asthma and
heart disease to
engage in aerobic
exercise?
59
 People with these conditions should
seek medical clearance before
starting an exercise program.

They should also consult a clinical

exercise physiologist to help them
plan an exercise program as well as
modify the exercises according to
what they can tolerate.
60
 A clinical exercise physiologist
is a specialized fitness trainer
that understands how a certain
condition limits the functional
capacity of a person and knows
how to program the exercise to
address the limitations.

61
 An individual should learn to
listen to his/her body and adjust
the exercise or program
accordingly. If a sharp pain is felt
while doing the exercise, the
activity should be stopped
immediately and consult the
trainer or the doctor as soon as
possible.
62
 Is there a gender
difference for
aerobic capacity
and muscular
strength?
63
 Men have higher
absolute aerobic
capacity and
strength than
women
64
 As for strength, men
have higher muscle
mass than women.

65
 The greater muscle
mass in men is due to
the testosterone level
which is 10 times
higher compared to
women.
66
 Experts believe that women
will greatly benefit from a
resistance training program.

The increase in absolute

strength is sometimes faster
in women compared to men.

67
 Steroid use among women
will contribute to an
increased muscle fiber size
known as hypertrophy
and strength development
but poses adverse side
effects.
68
 How does anabolic
steroids increase
muscle mass?

69
 Anabolic steroids mimic the
action of testosterone in the
body.

Testosterone is a hormone that

interacts with other hormones and
instructs the body to build tissues.
70
 Anabolic steroids are used for
hormone replacement therapy
in men with low levels of
naturally-produced testosterone.

These drugs are commonly abused

by body builders and other athletes
to enhance appearance and
71
improver performance.
 Resistance Training

72
 Is resistance
training safe for
children and
adolescents?

73
 The musculoskeletal
structures of children and
adolescents are susceptible
to injuries if the workload
is more than what their
bodies can tolerate.
74
 A well-designed program will provide
adequate stimulus for the development of
muscoskeletal structures.

Resistance training increases bone

density in adults and adolescents.
It will develop neuromuscular connections
which will enhance the child’s gross motor
control.
Resistance training increases the strength
output of children without significantly
increasing the muscle fiber size.
75
 What exercises
should beginners
start with and how
heavy should they
lift?
76
 A novice lifter should start with a
low load while emphasizing on
technique.

The recommended intensity or load for

a novice lifter is around 50% to 60% of
his One Repetition Maximum (1RM) for
8 to 12 repetitions.

77
 Beginners need to start with a low
workload to emphasize technique and
minimizes the occurrence of DOMS or
delayed onset of muscle soreness.

DOMS is a muscle pain commonly

experienced a day after workout.

78
 Are women going
to bulk up if they
lift weights?

79
 The chance of women
bulking up is low because
their average testosterone
level is lower than me. The
lower concentration of
testosterone reduces the
capacity of the muscle cells to
increase in muscle size.
80
 How can the risk of
injury be minimized
when performing
resistance exercise?

81
 There is an increased risk for injuries when lifting
weights because the stress can be too high than
what the individual can tolerate.

It is important for an individual to get a medical

clearance first before lifting weights especially if
he/she has been sedentary for a long time.

Fitness trainers also recommend wearing the proper

attire during workout as well as following the rules and
etiquette of the gym.
An adequate warm-up is also recommended
before the actual workout to prepare the muscles
for a more strenuous activity.
82
 What type of
resistance training
program can help
increase muscle
mass?
83
 Hypertrophy is dependent on
several factors such as muscle fiber
type, nutrition, hormone level, and
type of resistance program.

Muscle fibers are commonly subdivided

into fast twitch and slow twitch. These
fibers differ significantly in their ability
to generate force as well as resist fatigue.
84
 Slow twitch fibers are usually
smaller in diameter, have low
power output, and enhanced
capability to resist fatigue.
Fast twitch fibers are bigger
in diameter, generate high
force output, and have lower
resistance to fatigue.
85
 There are several forms of resistance
training programs and each one creates
a unique adaptation on the individual
muscle fiber. Resistance training
programs are commonly classified
based on the goal of the individual. The
individual can choose from strength,
endurance, hypertrophy, or power
program.
86
 Strength program – emphasizes in increasing
the force production capability of the muscle.

Endurance program – characterized by high

repetitions because it emphasizes on the ability
of the muscle to resist fatigue.

Hypertrophy program – emphasizes on

increasing muscle size without being concerned
with increasing strength.

Power program – trains the muscle to increase

speed and explosiveness of movement.
87
Flexibility Training
 Will individuals with
poor flexibility suffer
injuries? What factors
contribute to poor
flexibility?
89
 Poor flexibility changes normal
movement patters and posture.
Flexibility is the available range
of motion for each joint.

A thick muscle or fat around the joint

structure can limit the range of motion

Some joints are unusually flexible because

of the inherent tolerance and long muscle-
tendon units.
90
 What type of stretching
exercise can be included
in one’s comprehensive
training program?

91
 Static stretching – a slow and sustained muscle-
tendon lengthening exercise usually held at the end of
ROM (range of motion) for 30 seconds.

Dynamic stretches – lengthen the muscle-tendon

unit by slowly moving the limb throughout the entire
range of motion but the position is not held or
sustained.

Ballistic stretching – incorporates rapid movements

to lengthen the muscle-tendon unit.
Proprioceptive Neuromuscular Facilitation (PNF) –
usually an assisted stretching routine wherein the
muscle-tendon is made to contract a resistance followed
by a passive lengthening similar to the static stretch.
92
 It is important that an individual feels a mild strain or
tension during the static stretch but should not stretch
the muscle beyond mild discomfort to avoid the
myotatic stretch reflex (an automatic contraction of
the muscle to prevent injury).

After holding the stretch for several seconds the

autogenic inhibition takes effect. The autogenic
inhibition is automatic relaxation response of the
muscle-tendon unit which opposes the myotic stretch
reflex and allows more movement around the joint.

93
 What is the best type of
stretching from
beginners? Are there
exercises that beginners
should avoid?
94
 Experts recommend that beginners
should incorporate a static stretching
program because it is safer and easier.

Static stretching is also effective in

reducing muscle spasm or muscle
cramps.

Cramps are uncontrolled contraction of

muscles which is usually a result of
dehydration, fatigue, or electrolyte imbalance.
95
 There are two ways to relieve the
muscle spasm.

First is to bring the limb to the end of its

range of motion and hold it until autogenic
inhibition forces the muscle to relax.

The other method is to contract the muscle that

has the opposite action of the muscle
experiencing cramps which will trigger
reciprocal inhibition and force the cramping
muscle to relax.
96
97