A WAY TO
GET FIT
OBJECTIVES:
At the end of the lessons the students
must be able to:
Understand the benefits of
aerobic, muscle strengthening, and
strengthening activities
Explain how aerobic, muscle
strenthening, and bone
strengthening activities work.
Appreciate the importance of FITT
in doing physical activities.
When I was a
kid I used
to........?
Now I am a
young adult, I
do......?
Aerobic
Activities
• Also called “cardio”
exercise.
• These activities
increase our heart and
Examples: breathing rate.
Jogging, running, swimming and
dancing
Benefiits:
Help lower risks of cardiovascular disease,
diabetes and osteoporosis
GUIDELINES FOR AEROBIC
ACTIVITIES
F.I.T.T
GUIDELINES FOR AEROBIC
ACTIVITIES
1.FREQUENCY
Always consider the
number of aerobic exercise
sessions per week.
GUIDELINES FOR AEROBIC
ACTIVITIES
2. INTENSITY
To be effective, aerobic
exercises should be done in
moderate intensity, that is our
heart rate should be 60 to 80%of
our maximum heart rate.
GUIDELINES FOR AEROBIC
ACTIVITIES
3. TIME
More time spent doing
aerobic exercises means more
calories burned and an increase
in indurance.
GUIDELINES FOR AEROBIC
ACTIVITIES
4. TYPE
Running, jogging,sprinting,
swimming and playing contact sports
such as basketball are some
activities that we can do to improve
our heart rate.
MUSCLE STRENGTHENING
ACTIVITIES
Muscle strengthening
activities are exercises in
which groups of muscles work
or hold against a force or
some weight.
Example:
Push ups, sit up, squats and
lifting
Bone Strengthening
Activities
Bone Strengthening Activities
• Bone growth is stimulated by
physical stress brought about by
physical activities.
• Increase density throughout our
skeletal system called “
hypertrophy”
Example:
running, skipping rope, and
Thank You!