Improving Fitness Levels

Mr. DiCicco

Exercise Metabolism

Aerobic: (cardio) low intensity physical activity that lasts a long duration muscles have enough oxygen to

produce all the energy they need waste products: carbon dioxide and

water. these byproducts are easily expelled

through the simple act of breathing.

Anaerobic: high intensity physical activity that lasts less than 2 minutes muscles do not have enough oxygen to

create the energy you are demanding from them

Byproduct: lactic acid Lactic Threshold: Too much lactic acid will

make you slow down Pain, weakness, aching in musclesUncontrollable breathing

Improving Cardiorespiratory Fitness A combination of aerobic and anaerobic

exercises are key to improving one’s cardiorespiratory endurance

Aerobic Adaptations: Stronger heart More blood More mitochondria

Anaerobic Adaptations: Increasing lactic threshold

Improving Muscular Strength and Endurance Mostly achieved via anaerobic exercises More muscles work, stronger they become

Achieved through resistance/ strength training Free weights Exercise machines Own body weight

Improving Flexibility Stretching is the primary way to improve

flexibility Yoga Pilates