PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 2

Module 2 AEROBIC AND

ANAEROBIC EXERCISE
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Introduction

The COVID-19 pandemic has caused significant disruptions in our lives. As

the routines so many of us base our lives around have been altered, among the
victims has been many providers’ personal fitness. The physical activity and exercise
benefits have been demonstrated across the lifespan. Our body’s systems work
better when we are consistently physically active and have a fitness training.
We are all managing additional stress related to the growth of the COVID-19
pandemic and it’s potential to threaten the health of ourselves, our families, and our
communities. Please consider using physical activity and exercise as a strategy to
maintain health during this stressful period. This is in no way to suggest that physical
activity and exercise is a form of prevention for COVID-19.
Although many things feel beyond our control right now, we do have the ability
to be creative and to build physical activity and exercise into each of our days. We
may even look back on this difficult time as the turning point when we learned new
ways to build our emotional resilience and our physical health.
In this module, we recommend you aerobic and anaerobic exercise that you
can enjoy and experience while you are at home.

Learning Outcome
At the end of this module, the you should be able to:
 Discuss the difference of Aerobic Exercise and Anaerobic Exercise.
 Identify the Different types of Aerobic and Anaerobic Exercise.
 Perform a Fitness Dance Routine.

Learning Content

AEROBIC VS. ANAEROBIC

AEROBIC EXERCISE

Aerobic exercises is any type of cardiovascular conditioning or “cardio.” During

cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Examples of aerobic exercise include swimming laps, running, or
cycling.

ANAEROBIC EXERCISE
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Anaerobic exercises involve quick bursts of energy and are performed at

maximum effort for a short time. Examples include jumping, sprinting, or heavy
weight lifting.

Your respiration and heart rate differ in aerobic activities versus anaerobic
ones. Oxygen is your main energy source during aerobic workouts. During aerobic
exercise, you breathe faster and deeper than when your heart rate is at rest. You’re
maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing
blood flow to the muscles and back to the lungs. During anaerobic exercise, your
body requires immediate energy. Your body relies on stored energy sources, rather
than oxygen, to fuel itself. That includes breaking down glucose.

Your fitness goals should help determine whether you should participate in
aerobic or anaerobic exercise. If you’re new to exercise, you might want to start with
aerobic exercises to build up endurance. If you’ve been exercising a long time or are
trying to lose weight quickly, add anaerobic workouts into your routine. Sprints
or high intensity interval training (HIIT) may help you meet your goals.

BENEFITS OF AEROBIC AND ANEROBIC EXERCISE

AEROBIC EXERCISE

Aerobic exercise can offer numerous benefits for your health includes:
 can help you lose weight and keep it off
 may help lower and control blood pressure
 may increase your stamina and reduce fatigue during exercise
 activates immune systems, making you less likely to get colds or the flu
 strengthens your heart
 boosts mood
 may help you live longer than those who don’t exercise
 and more

ANAEROBIC EXERCISE

Anaerobic exercise can be beneficial if you’re looking to build muscle or lose

weight. It can also be beneficial if you’ve been exercising for a long time, and are
looking to push through an exercise plateau and meet a new goal. It may also help
you maintain muscle mass as you age.

Other benefits include:

 strengthens bones
 burns fat
 builds muscle
 increases stamina for daily activities like hiking, dancing, or playing with kids

RISKS OF AEROBIC AND ANAEROBIC EXERCISE

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Aerobic exercise can benefit almost anyone. But get your doctor’s approval if
you’ve been inactive for a long time or live with a chronic condition. If you’re new to
aerobic exercise, it’s important to start slowly and work up gradually to reduce your
risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes
each time until you’re up to a 30-minute brisk walk. While, Anaerobic exercise can be
hard on your body. On a 1 to10 scale for perceived exertion, high intensity anaerobic
exercise is anything over a seven. It’s not typically recommended for fitness
beginners. Get your doctor’s approval before adding anaerobic workouts to your
routine. Work with a certified fitness professional who can help you create an
anaerobic program based on your medical history and goals. For workouts like HIIT
and weight training, a fitness professional can also demonstrate the correct exercise
techniques. Performing the exercises with proper technique is important for
preventing an injury.

DANCE EXERCISE
Dance exercise has its origins in traditional dance, but at most gyms and
other recreational outfits, it’s also known as aerobics or aerobic dance and even
Jazzercise Zumba and hip-hop dance, and the list continues to grow as the definition
of dance exercise continues to develop.

Zumba, Jazzercise, belly dancing and ballroom dancing are all fun and
effective ways of getting in a workout. So, take a few (dance) steps outside the box,
and breathe some new life into the same old, same old.

ZUMBA

Zumba Fitness has quickly become one of the most popular dance aerobics
programs. Created in Colombia in the 1990s, this style of dance aerobics
incorporates Latin moves with a global soundtrack including beats from around the
world.

According to a study conducted by the American Council on Fitness in 2012,

participants burned 9.5 calories per minute doing Zumba -- more calories than power
yoga, step aerobics and kickboxing, according to results of previous tests by the
researchers.
JAZZERCISE

Judi Sheppard Missett created Jazzercise in 1969, and it soon became a

fitness craze that's still popular today. Jazzercisers all over the country move to the
latest music to burn up to 800 calories in 60 minutes. Not only does this form of
exercise give you an aerobic workout, but it also strengthens and tones the muscles.

BALLROOM DANCING

Ballroom dancing comprises many types of dances from different parts of the world.
Popular dances include modern waltz, tango, Viennese waltz, rumba, swing and
quickstep. Not only is it a great way to get active and burn calories, but you'll also
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make new friends and build new skills. According to the Harvard Health Publications
website, you can burn between 180 and 530 calories per hour, depending on the
speed you dance and how much you weigh.

BELLY DANCING

Belly dancing originated in the ancient cultures of the Far East, India and the Middle
East. It was originally performed by women for other women during fertility rites or
during celebrations for women entering marriage.

Today, it is a particularly good workout for the core muscles, and it also tones and
strengthens the arms and legs. It doesn't burn quite as many calories as other dance
workouts -- about 300 an hour -- but it teaches you to engage your core muscles and
move fluidly. It's also fun and a great way to meet people and try something new.

RECREATIONAL DANCE
Recreational dance is dancing without any real structure. Recreational dance
classes are meant to be fun and freeing, and the goal is for dancers to focus less on
form and technique and more on the joy they feel from dancing. Recreational dance
refers to any form of dancing that is done primarily for its social, educational or
health benefits; it includes social dance and amateur dance instruction and
performance.

Teaching and Learning Activities

ACTIVITY 1
WELL, WELL, WELLNESS DANCE
Instructions:
 Click the link (1) Nestle Wellness Dance 2016 #HealthGoals HD - YouTube
 Practice and Perform the Wellness Dance 2016.
 Take a video of your routine and send it to the link to be given by your
professor.
Excellent Very Good Satisfactory Need
Improvement
5 points 4 points 3 points
2 point
Steps of the The dance The dance The beginning The dance
Dance exercise exercise the ending of exercise routine
routine routine the dance does not
contains a contains 2 of exercise contain a visible
visible warm- the 3 separate routine are the warmup,
up, workout, parts. same. workout and
and cooldown. cooldown,
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Steady Beat Movements are Movements Movements Movements are

always in time are in time are sometimes seldom in time
with the beat of with the beat in time with the with the beat of
the music. of the beat of the the music.
music. music.
Concentration Maintain Maintain Have difficulty Seldom
and Focus concentration concentration maintains maintain
and focus and focus concentration concentration
throughout the during the and focus and focus
performance. performance. during the during the
Performer does performance. performance.
not easily
distract.

ACTIVITY 2
LET’S DANCE! LET’S MOVE!
Instructions:
 Click the link (1) MILO | Champ Moves | Nestle PH - YouTube
 Practice and Perform the Milo Champ Moves.
 Take a video of your routine and send it to the link to be given by your
professor.
Excellent Very Good Satisfactory Need
Improvement
5 points 4 points 3 points
2 point
Steps of the The dance The dance The beginning The dance
Dance exercise routine exercise routine the ending of exercise routine
contains a visible contains 2 of the dance does not contain
warm-up, the 3 separate exercise routine a visible warmup,
workout, and parts. are the same. workout and
cooldown. cooldown,
Steady Beat Movements are Movements are Movements are Movements are
always in time in time with the sometimes in seldom in time
with the beat of beat of the time with the with the beat of
the music. music. beat of the the music.
music.
Concentration Maintain Maintain Have difficulty Seldom maintain
and Focus concentration and concentration maintains concentration and
focus throughout and focus concentration focus during the
the performance. during the and focus during performance.
Performer does performance. the
not easily performance.
distract.

Recommended Learning Materials and Resources for

Supplementary Reading
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Flexible Teaching Learning Modality (FTLM) adopted

Online (synchronous)
FB Messenger, google classroom, google meet
Remote (asynchronous)
Module

Assessment Task

AEROBIC FITNESS DANCE!

Instructions:
 Create your own 2-3 minute Aerobic Fitness Dance routine using different the
types/example of Aerobic Exercise.
 Perform and take a video of your routine and send it to the link to be given by
your professor.

Excellent Very Good Satisfactory Need

Improvement
5 points 4 points 3 points
2 point
Steps of the The dance The dance The beginning The dance
Dance exercise routine exercise routine the ending of exercise routine
contains a visible contains 2 of the dance does not contain
warm-up, the 3 separate exercise routine a visible warmup,
workout, and parts. are the same. workout and
cooldown. cooldown,
Steady Beat Movements are Movements are Movements are Movements are
always in time in time with the sometimes in seldom in time
with the beat of beat of the time with the with the beat of
the music. music. beat of the the music.
music.
Concentration Maintain Maintain Have difficulty Seldom maintain
and Focus concentration and concentration maintains concentration and
focus throughout and focus concentration focus during the
the performance. during the and focus during performance.
Performer does performance. the
not easily performance.
distract.
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References

Types of Aerobic Dance (sportsrec.com)

Differences Between Aerobic and Anaerobic: Benefits and Risks (healthline.com)

Types of Recreational Dance - Performing Dance Arts - Vaughan Dance Classes | Dance Studios
Etobicoke, Toronto