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Improving Fitness Levels
Mr. DiCicco
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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.
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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
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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
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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
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Improving Flexibility Stretching is the primary way to improve
flexibility Yoga Pilates