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Aerobic exercise uses the body’s large muscles for a sustained period of time. It uses oxygen and produces carbon dioxide as a byproduct. Aerobic exercise raises your heart rate and increases your body’s use of oxygen and therefore improves cardiovascular endurance.
Aerobic Exercise: This is when you do activities that make your heart beat faster and you breathe harder. These exercises help your body use oxygen to give you energy. Think of activities like brisk walking, jogging, or dancing. They're like the "steady and slow" exercises that keep your heart and lungs healthy.
Examples of Aerobic Exercis
Examples: running, walking, swimming, cross-country skiing
involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Lactic acid is produced as a byproduct. Anaerobic exercise increases muscular strength and endurance.
Anaerobic Exercise: These are more intense activities that make your body work really hard for a short time. During these exercises, your body doesn't use as much oxygen for energy. Instead, it uses stored energy in your muscles. Think of quick bursts of energy, like sprinting or lifting heavy weights. These exercises help make your muscles strong and powerful.
Examples of Anaerobic Exercise
Examples: lifting weights, push-ups, sprinting, yoga
Aerobic exercise is any form of activity that uses large muscle groups, can be maintained continuously, and uses oxygen to meet energy demands. Anaerobic exercise is any form of activity that is intense and of short duration. It does not use oxygen to meet energy demands. Both aerobic and anaerobic exercise benefit health and fitness, but for different reasons.
Aerobic vs Anaerobic Exercise
Aerobic exercise: physical activity that increases the body's need for oxygen and is sustained for a period of time. Examples include running, swimming, and cycling. Anaerobic exercise: physical activity that is of high intensity and short duration. Examples include weightlifting, sprinting, and jumping. Cardiovascular fitness: the ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles during exercise and the ability of the muscles to use this oxygen.
Aerobic exercise increases the production of endorphins, which helps to reduce stress and improve mood. Anaerobic exercise can help to build and maintain strong bones and decrease the risk of osteoporosis. Aerobic exercise increases the production of serotonin, which helps to regulate sleep patterns and mood.
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What are the key differences between aerobic and anaerobic exercises, and how do these different types of exercise impact the body's cardiovascular system and overall fitness levels?
Brain break: Draw a bubble gum monster blowing the biggest bubble ever
Which type of exercise primarily uses oxygen to generate energy?
Which type of exercise is better for improving cardiovascular endurance?
What is an example of an aerobic exercise?
Which type of exercise is more effective for building muscle strength and size?
During which type of exercise does the body produce lactic acid as a byproduct?
Body Mass Index
One common measurement of body composition BMI measures the ratio of a person’s weight and height using the equation:
Body Mass Index (BMI): a measure of body fat based on height and weight that applies to adult men and women. Underweight: a BMI of less than 18.5 is considered underweight. Overweight: a BMI of 25 or higher is considered overweight.
What is a limitation of using BMI to measure body composition?
It only measures height and weight It does not distinguish between lean muscle and fat, which can greatly affect the weight of a person. For example, a muscular athlete may have a higher BMI because of the high ratio of lean muscle mass, but could be categorized as overweight or obese
Skill Components of Fitness
Skill-related fitness helps develop skills useful to improving in a specific sport. Health-related fitness skills increase quality of life and overall health
Skill Related Components
Agility Balance Coordination Power Reaction Time Speed
Agility is being able to move quickly and change direction easily. It's like being able to navigate through obstacles in a fun and fast way.
Balance means being steady and not falling over while you're standing, moving, or even doing tricky things. It's like having good control over your body's "stay upright" mode.
Coordination is when your body parts work together smoothly. It's like a dance between your eyes, hands, and feet to do things in a precise and organized way.
Power is about using your strength to do things quickly and with force. It's like a burst of energy that helps you jump high or throw something far.
Reaction time is how fast you can start moving or doing something when you see, hear, or feel a signal. It's like your body's quick response to a surprise.
Speed is how fast you can move your body from one place to another. It's like running as fast as you can to reach a finish line.
Which skill-related fitness component involves moving quickly and changing direction smoothly?
What does Body Mass Index (BMI) help us measure?
- The amount of muscle mass in the body.
- The percentage of body fat.
- The ratio of height to weight.
- The strength and endurance of muscles.
Which skill-related fitness component refers to the ability of different body parts to work together smoothly and efficiently?
What can improve the skill related components?
Have a partner hold a ruler vertically a few feet in front of you at chest level. Position your thumb and index finger on either side of the bottom of the ruler without touching it. When your partner drops the ruler, catch it between your fingers, noting the distance it falls. The shorter the distance, the faster you’ve reacted.
Standing on a balance board. Practicing yoga and pilates
Running sprints, increasing total body strength
Agility ladders, practicing the specific activity
Practicing the specific activity you plan to do (much is developed at a young age)
Increasing strength, performing plyometric exercises
Criterion-Referenced Fitness Test:
A criterion-referenced fitness test measures your performance against a set standard or specific criteria. It helps you understand if you've reached a certain level of fitness. It's like finding out if you can do a certain number of push-ups, run a certain distance in a given time, or meet other fitness goals.
Criterion- referenced test
Your work does not depend on what others do, only what you do! For example, how many sit ups can you do in 2 minutes? In fitness tests, you might be placed in a poor, good, or excellent category depending on your performance.
Cooper Test or 12 minute run test
12-Minute Run Test: In this test, You run as far as you can in 12 minutes. The results of this test show that you are in a ‘____’ category for cardiovascular endurance.
Norm-Referenced Fitness Test:
A norm-referenced fitness test compares your performance to the average performance of a larger group of people your age and gender. It helps you see how you stand compared to others. It's like knowing if you're running faster or slower than most of your classmates, based on common standards.
Norm reference test= a method of comparing yourself to other people Criterion reference test = Your work does not depend on what others do, only what you do!
Also known as the PACER test Measures cardiovascular fitness or aerobic capacity