LESSON I.

AEROBIC AND ANAEROBIC

EXERCISE
1. 1 AEROBIC EXERCISE
Is any moderate or long-duration cardiovascular conditioning or
“cardio.” During cardiovascular conditioning, your breathing
and heart rate increase for a sustained period of time.
Your respiration and heart rate differ in aerobic activities versus
anaerobic ones. Oxygen is your main energy source during
aerobic workouts. You’re also using the energy from fat and
glucose.
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.

1.1.1. AEROBIC EXERCISE EXAMPLES

During aerobic activities, you’ll move large muscles in your:
 arms
 legs
 hips
Your heart rate will also go up for a sustained period of time.
Examples of aerobic exercises include:
 jogging
 brisk walking
 swimming laps
 aerobic dancing, like Zumba
 cross-country skiing
 stair climbing
 cycling
 elliptical training
 rowing
 circuit training

1.2 ANAEROBIC EXERCISE

Involve quick bursts of energy and are performed with
maximum effort for a short time.
During anaerobic exercise, your body requires immediate
energy. Your body relies on stored energy sources, rather than
oxygen, to fuel itself, including breaking down glucose.
If you’ve been exercising for 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.

1.2.1. ANAEROBIC EXERCISE EXAMPLES

Anaerobic exercises are performed with maximum effort for a
shorter period of time. Examples include:
 HIIT (high Intensity interval training)
 heavy weightlifting
 calisthenics like plyometrics, jump squats, or box jumps
 sprinting (while running, cycling, or swimming)
 resistant machines
 resistance band exercises

1. 3 RISKS OF AEROBIC VS. ANAEROBIC EXERCISE

1.3.1. RISKS OF AEROBIC EXERCISE

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.

1.3.2. RISKS OF ANAEROBIC EXERCISE

Anaerobic exercise can be hard on your body. On a 1 to 10

scale for perceived exertion, high intensity anaerobic exercise
is anything over a seven. It’s not typically recommended for
fitness beginners.
Talk with your doctor before adding anaerobic workouts to your
routine. A certified fitness professional can also help you create
an anaerobic program based on your medical history and goals.

A fitness professional can also demonstrate the correct

exercise techniques for workouts like HIIT and weight training.
Proper technique is important for preventing injury.

LESSON 2. BASIC STRENGTH

EXERCISES

We have 600 muscles, but not all of them will be used for
resistance training. To make a simpler plan for resistance
training, you need to know about the different muscle groups.
Some muscles can work together, while others cannot.

In resistance training, there are six groups of muscles that

people can work with. Generally, they are:

2.1 SIX MUSCLES GROUPS

a. CHEST

b. SHOULDERS
c. BACK

d. ARMS

e. ABS
 f. LEG

Exercises to strengthen your muscles using body weights

CHEST SHOULDE BACK ARMS ABS LEGS

RS
 Wide Incline  Super Coffe  Knee  Squat
push push up. hero e crunch s
ups Crab hold grind es  Lunge
 One walk.  Pillar er  Cross s
leg Push- bridge Crab crunch  Donk
push back  Elevat walke es ey
up push-up ed r  Cyclin kicks
 Narrow Plank to glute Seal g  Side
push- Down bridge walke crunch to
up Dog  Bird r es side
 Diamo Pike dog Huma  Leg lunge
nd push up.  Dead n raisers s
 push- Elevated bug wheel  Heel  Battle
up pike  Battle barro touche rope
 Incline push up. rope w s
push Plank-up. Arm  Russia
up Wall walk pull n
 Decline up. Battle twists
push- Battle rope  Elbow
up rope plunk
 Triceps
bench
dip

2.2 VARIABLES OF TRAINING

2.2.1. VOLUME

Volume in exercise program design describes the amount of

exercise performed within a specific time period. For example,
volume within a training session or over a weekly basis. Volume
is defined as either;
 Total repetitions (sets x repetitions)
 Volume load (sets x repetitions x resistance)

2.2.2. REPETITIONS

In designing an exercise program, the training volume is based

on the number of reps per set, the number of sets per session,
and the number of sessions per week. Repetitions can be put
into three roughly equal groups :

A. LOW (1 to 5) Low repetitions are shown to be optimal for

increasing muscle strength with minimal benefit to muscle
hypertrophy. Lifting at low repetition ranges allows for
heavier weights to be used and for maximal muscular
force and tension to be exerted
B. MODERATE (6 to 12) are optimal for muscle
hypertrophy . This repetition range allows for increased
tension to be exerted by the working muscles. Also, at
moderate repetitions, muscle tension is maintained long
enough (time-under-tension) to enhance muscle damage
and fatigue, both essential for muscle growth
 C. HIGH (15 or more) is better suited to achieving
adaptations in muscular endurance (i.e. muscles ability to
work sub maximally over a longer period) . Working at
higher repetition ranges requires less maximal force or
muscle tension, however time-under-tension is enhanced
from lifting over a longer duration.

2.2.3. SETS
It is a group of consecutive repetitions

2.2.4. INTENSITY
Training intensity, should be manipulated in exercise program
design according to the desired goal and is generally
determined by repetition range.

2.2.5. REST INTERVALS

A rest interval is the amount of time between the end of one
set and the start of the next set or exercise in an exercise
program.

2.2.6. FREQUENCY
Training frequency in exercise program design refers to the
number of training sessions completed within a specified
period.
The FITT Principle: Benefits & How to Use It

2.3. FITT PRINCIPLE

The FITT principle is a tried-and-true method of putting

together an efficient workout plan.
It’s especially useful if you’re someone who thrives on
structure, as you can think of the components as a set of rules
to follow.
It’s also great for monitoring your exercise progress with
cardiovascular activity and strength training.

2.3.1. FREQUENCY

This refers to how often you exercise. The point is to meet your
goals without overtraining the body.
 When it comes to cardio: As a general rule of thumb,
aim for a minimum of three cardio sessions per week. If
 you’re looking to lose weight, you might increase this
number to five to six sessions.
 When it comes to strength training: It’s
recommended to do some sort of strength training three
to four times per week. Strength training can involve the
use of weights (even bodyweight workouts), resistance,
barbells, or machines.
 Also includes rest days: Also account for rest days
when putting together your plan. It’s important to give
your muscles a chance to recover.

2.3.2. INTENSITY

This refers to how difficult an exercise is.

When it comes to strength training
If you’re new to an exercise program, you don’t want to make
the plan too challenging. This could lead to injury or burnout.
Start at a level that feels comfortable, and then gradually
increase the difficulty as your strength and endurance builds.
With strength training, there are three primary methods you
can use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
When it comes to cardio
To measure how hard you’re working during a cardiovascular
exercise, you can look to your heart rate, which is measured by
beats per minute (bpm).
This starts with determining your target heart rate zone for
your fitness level and age. The heart rate zone you’re meant to
target is based on a percentage of your maximum heart rate
(MHR).

2.3.3. TIME

This refers to the duration of each exercise.

Experts recommendTrusted Source at least 150 minutes of
moderate-intensity exercise or at least 75 minutes of high-
intensity exercise a week.
This can look like 30 minutes of moderate exercise or 15
minutes of intense exercise a day.
Of course, you can increase or decrease this duration based on
several factors, including current fitness level, age, weight,
health, and others.
A cardio workout is recommended to last a minimum of 30
minutes. This can be longer, depending on the exercise. A long
bike ride, for example, could take up to 2 hours.
Resistance workouts usually last between 45 and 60 minutes.
Don’t add time to your workouts until you’re ready to do so.
Once your endurance builds, you can gradually increase the
time spent exercising.

2.3.4 TYPE
This refers to what kind of exercise you’ll be doing under the
umbrella of cardio or strength training.
Cardio is any type of exercise that improves your
cardiovascular system. This includes:
 running
 swimming
 walking
 dancing
 aerobics routines
 cycling
Strength training is any type of exercise that tones and
strengthens the muscles. It usually results in muscular
hypertrophy.
This includes:
 the use of weights, like bicep curls and bench presses
 bodyweight exercises, such as:
o squats
o pushups
o pullups
o situps

EXAMPLES OF FITT

Incorporating the FITT principle into your life can be simple.

Here’s how you can use it with cardio and strength training.
FITT example for weight loss
If your goal is to lose weight, your fit plan might look like this:
 Frequency: Get your heart rate up during 3 to 6 days of
the week.
  Intensity: This will depend on your current fitness level.
For a high-intensity workout, aim to reach 70 to 80
percent of your maximum heart rate.
 Time: Aim for around 20 to 30 minutes per workout. You
can increase the workout length as your endurance builds.
 Type: Any type of cardiovascular training, such as
dancing, walking, running, rowing, jogging, hiking, cycling,
swimming, etc.
FITT example for cardiovascular exercise
 Frequency: 4 days a week
 Intensity: moderate, 60 to 70 percent heart rate
 Time: 30 minutes
 Type: jog

FREQUENCY INTENSITY TIME TYPE

Example: 3 sets of 10 45 to 60 could be various

Monday, to 12 reps minutes leg exercises, such
Wednesday, as deadlifts, hamst
Friday and ring curls, squats,
Saturday standing calf
raises, leg
extensions,
and leg press or
alternatives

LESSON 3 CARDIOVASCULAR EXERCISES

3.1 CARDIOVASCULAR EXERCISE

Cardiovascular endurance is a measure of how well you can do

exercises that involve your whole body at moderate to high
intensity for an extended time. Improving your cardiovascular
endurance can make it easier for you to carry out your daily
tasks. It can also lessen your risk of diseases such as diabetes,
heart disease, and stroke.

It is the capacity of the cardiovascular system, particularly the

heart and lungs, to take in, transport, and make use of oxygen
for an extended period during strenuous physical activity. To
achieve cardiovascular endurance, you should exercise
aerobically 30 minutes per day, 3 to 5 days per week a total of
150 minutes.

3.1.1 BENEFITS OF CVE

a. Lowered risk of disease
b. Increased maximal oxygen consumption
c. Improve cardiovascular function
d. Lower blood pressure and heart rate
e. Increased threshold of lactic acid accumulation
f. Increased in HDL (High-Density Lipoprotein), good
cholesterol
g. Decreased triglycerides
h. Reduced body fat and improved weight control
i. Improved glucose tolerance and reduced insulin resistance

3.1.2 EXERCISES FOR CARDIOVASCULAR

a. Brisk walking
b. Slow to moderate jog
c. Rope jump
d. Running
e. Swimming
f. Dance aerobics
g. Water aerobics
h. Zumba

3.2 UNDERSTANDING YOUR HEART

3.2.1 RESTING HEART RATE (RHR)

This is the number of pulse beats at rest. The best time to take
is waking up in the morning, The average RHR is 75 beats
/minute and 80 beats/minute.

3.2.2 MAX HEART RATE (MHR)

MHR is the highest number of times your heart can beat per
minutes during exercise.

To find your MHR, use this calculation: 220 minus your age =
MHR. For example, if you’re 25 years old, your MHR is 195 (220
– 25 = 195 MHR).

3.2.3 EXERCISE HEART RATE (EHR)

This determined the intensity of your training zone. Intensity of

your workout 50-85% of maximal aerobic capacity.

3.2.4 RECOVERY RATE (RR)

This is the number of pulse beats taken after 3-5 five minutes
of resting after a workout. The heartbeats should go back to
normal or slightly above the resting heart rate

How to calculate your target heart rate?

1. Subtract your age from 220 to find your predicted
max heart rate.
2. Multiply your heart rate reserve by the percentage of
max heart rate for each zone (50%, 60%, 70%, 80%,
90%).

Example:
 If you’re 45 years old, your maximum heart rate is 220-45
= 175 beats per minute

 If you’re exercising at 50% intensity, your target heart

rate is 175 x 0.5 = 87.5 beats per minute.
LESSON 4 NUTRITIONAL FOOD LABEL
AND BALANCED DIET
4.1 HOW MUCH ENERGY DO FOODS GIVE?
Carbohydrates, fats, and proteins provide energy. The table
compares energy
in each.

FOOD CLASSIFICATION KILOJOULES/KLCALORIES

1 gram Carbohydrates 17.1
1 gram Protein 18.2
1 gram Fats 38.9

Different People Have Different Energy Needs

Energy needs defend on the three variables.

Age - more energy is needed when your still young and less
when get over
40 because metabolism slows down.
Sex - male usually need more energy than females of the same
age.

Lifestyle -The more active you are, the more energy you need

DAILY ENERGY NEEDED (KJ/KCAL)

AGE MALE FEMALE
Child aged 8 8,200 7,300
Teenager aged 15 11,500 8,800
Adult doing office 10,500 9,000
work
Adult doing heavy 14,000 10,500
work
Retired person at 9,000 7,000
75

4.2 UNDERSTANDING NUTRITIONAL FACTS LABEL

In the Nutrition Facts label below we have colored certain

sections to help you focus on those areas that will be explained
in detail. Note that these colored sections are not on the actual
food labels of products you purchase.

4.2.1 SERVING INFORMATION

(#1 on sample label)

When looking at the Nutrition Facts label, first take a look at the
number of servings in the package (servings per container) and
the serving size. Serving sizes are standardized to make it
easier to compare similar foods;
they are provided in familiar
units, such as cups or pieces,
followed by the metric amount,
e.g., the number of grams (g).
The serving size reflects the
amount that people typically eat
or drink. It is not a
recommendation of how much
you should eat or drink.

It’s important to realize that all

the nutrient amounts shown on
the label, including the number of calories, refer to the size of
the serving. Pay attention to the serving size, especially
how many servings there are in the food package. For
example, you might ask yourself if you are consuming ½
serving, 1 serving, or more.

In the sample label, one serving of lasagna equals 1 cup. If you

ate two cups, you would be consuming two servings. That is
two times the calories and nutrients shown in the sample label,
so you would need to double the nutrient and calorie amounts,
as well as the %DVs, to see what you are getting in two
servings.

4.2.2 CALORIES
(#2 on sample label)

Calories provide a measure of how much energy you get from a

serving of this food. In the example, there are 280 calories in
one serving of lasagna. What if you ate the entire package?
Then, you would consume 4 servings, or 1,120 calories.
To achieve or maintain a healthy body weight, balance the
number of calories you eat and drink with the number of
calories your body uses. 2,000 calories a day is used as a
general guide for nutrition advice. Your calorie needs may be
higher or lower and vary depending on your age, sex, height,
weight, and physical activity level. Learn your estimated calorie
needs at https://www.myplate.gov/myplate-plan.
Remember: The number of servings you consume
determines the number of calories you actually eat.
Eating too many calories per day is linked to overweight
and obesity.

4.2.3 NUTRIENTS
(#3 on sample label)
Look at section 3 in the sample label. It shows you some key
nutrients that impact your health. You can use the label to
support your personal dietary needs – look for foods that
contain more of the nutrients you want to get more of and less
of the nutrients you may want to limit.

 NUTRIENTS TO GET LESS OF:

SATURATED FAT, SODIUM, AND ADDED SUGARS.
Saturated fat, sodium, and added sugars are nutrients listed on
the label that may be associated with adverse health effects –
and Americans generally consume too much of them. They are
identified as nutrients to get less of. Eating too much
saturated fat and sodium, for example, is associated with an
increased risk of developing some health conditions, like
cardiovascular disease and high blood pressure. Consuming too
much added sugars can make it hard to meet important
nutrient needs while staying within calorie limits.

 WHAT ARE ADDED SUGARS AND HOW ARE THEY

DIFFERENT FROM TOTAL SUGARS?

TOTAL SUGARS on the Nutrition Facts label includes sugars

naturally present in many nutritious foods and beverages, such
as sugar in milk and fruit as well as any added sugars that may
be present in the product. No Daily Reference Value has been
established for total sugars because no recommendation has
been made for the total amount to eat in a day.
ADDED SUGARS on the Nutrition Facts label include sugars
that are added during the processing of foods (such as sucrose
or dextrose), foods packaged as sweeteners (such as table
sugar), sugars from syrups and honey, and sugars from
concentrated fruit or vegetable juices. Diets high in calories
from added sugars can make it difficult to meet daily
recommended levels of important nutrients while staying within
calorie limits.
Note: Having the word “includes” before Added Sugars on the
label indicates that Added Sugars are included in the number of
grams of Total Sugars in the product.
For example, a container of yogurt with added sweeteners,
might list:

This means that the product has 7 grams of Added Sugars and
8 grams of naturally occurring sugars – for a total of 15 grams
of sugar.

 Nutrients to get more of:

Dietary Fiber, Vitamin D, Calcium, Iron, and
Potassium.

Dietary fiber, vitamin D, calcium, iron and potassium are

nutrients on the label that Americans generally do not get the
recommended amount of. They are identified as nutrients to
get more of. Eating a diet high in dietary fiber can increase
the frequency of bowel movements, lower blood glucose and
cholesterol levels, and reduce calorie intake. Diets higher in
vitamin D, calcium, iron, and potassium can reduce the risk of
developing osteoporosis, anemia, and high blood pressure.
Remember: You can use the label to support your personal
dietary needs—choose foods that contain more of the nutrients
you want to get more of and less of the nutrients you may want
to limit.
4.2.4 THE PERCENT DAILY VALUE (%DV)
(#4 on sample label)

The % Daily Value (%DV) is the percentage of the Daily Value

for each nutrient in a serving of the food. The Daily Values are
reference amounts (expressed in grams, milligrams, or
micrograms) of nutrients to consume or not to exceed each
day.
The %DV shows how much a nutrient in a serving of a food
contributes to a total daily diet.
The %DV helps you determine if a serving of food is high or low
in a nutrient.
Do you need to know how to calculate percentages to use the
%DV? No, because the label (the %DV) does the math for you!
It helps you interpret the nutrient numbers (grams, milligrams,
or micrograms) by putting them all on the same scale for the
day (0-100%DV). The %DV column doesn't add up vertically to
100%. Instead, the %DV is the percentage of the Daily
Value for each nutrient in a serving of the food. It can tell you
if a serving of food is high or low in a nutrient and whether a
serving of the food contributes a lot, or a little, to your daily
diet for each nutrient.
Note: some nutrients on the Nutrition Facts label, like total
sugars and trans fat, do not have a %DV – they will be
discussed later.
GENERAL GUIDE TO %DV
 5% DV or less of a nutrient per serving is considered low
 20% DV or more of a nutrient per serving is
considered high

More often, choose foods that are:

 Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron,
and Potassium
 Lower in %DV for Saturated Fat, Sodium, and Added
Sugars

Example: Look at the amount of sodium in one serving listed on

the sample nutrition label. Is %DV of 37% contributing a lot or a
little to your diet? Check the General Guide to %DV. This
product contains 37% DV for sodium, which shows that this is a
HIGH sodium product (it has more than 20% DV for sodium). If
you consumed 2 servings, that would provide 74% of the DV for
sodium – nearly three-quarters of an entire day’s worth of
sodium.

COMPARE FOODS: Use %DV to compare food products

(remember to make sure the serving size is the same) and
more often choose products that are higher in nutrients you
want to get more of and lower in nutrients you want to get less
of.

Look at the example below for another way to see how the
Daily Values (DVs) relate to the %DVs and dietary guidance. For
each nutrient listed in the table, there is a DV, a %DV, and
dietary advice or a goal. If you follow this dietary advice, you
will stay within public health experts' recommended upper or
lower limits for the nutrients listed, based on a 2,000-calorie
daily diet.
Examples of DVs versus %DVs
Based on a 2,000 Calorie Diet
UPPER LIMIT - EAT "LESS THAN"...

Upper limit means it is recommended that you stay below or

eat "less than" the Daily Value nutrient amounts listed per day.
For example, the DV for saturated fat is 20g. This amount is
100% DV for this nutrient. What is the goal or dietary advice?
To eat "less than" 20 g or 100%DV each day.

LOWER LIMIT - EAT "AT LEAST"...

The DV for dietary fiber is 28g, which is 100% DV. This means it
is recommended that you eat "at least" this amount of dietary
fiber on most days.
Nutrients Without a %DV: Trans Fats, Protein, and Total Sugars:
Note that Trans fat and Total Sugars do not list a %DV on the
Nutrition Facts label. Protein only lists a %DV in specific
situations listed below.

4.3 NUTRITION FACTS LABEL VARIATIONS

Many Nutrition Facts labels on the market will be formatted in

the same way as the lasagna label that has been used as an
example throughout this page, but there are other formats of
the label that food manufacturers are permitted to use. This
final section will present two alternate formats: the dual-column
label and the single-ingredient sugar label.
In addition to dual-column labeling and single-ingredient sugar
labels, there are other label formats which you can explore
here.

4.3.1 DUAL-COLUMN
LABELS

For certain products that are

larger than a single serving
but that could be consumed
in one sitting or multiple
sittings, manufacturers will
have to provide “dual
column” labels to indicate the
amounts of calories and
nutrients on both a “per
serving” and “per package”
or “per unit” basis. The
purpose of this type of dual-
column labeling is to allow
people to easily identify how
many calories and nutrients
they are getting if they eat or
drink the entire package/unit
at one time. For example, a
bag of pretzels with 3
servings per container might
have a label that looks like
this to show you how many
calories and other nutrients
would be in one serving and
in one package (3 servings).
Pretzels

4.3.2 SINGLE-INGREDIENT SUGAR LABELS

Packages and containers of
products such as pure honey,
pure maple syrup, or packages
of pure sugar are not required to
include a declaration of the
number of grams of Added
Sugars in a serving of the
product but must still include a
declaration of the percent Daily
Value for Added Sugars.
Manufacturers are encouraged,
but not required, to use the “†”
symbol immediately following
the Added Sugars percent Daily
Value on single-ingredient
sugars, which would lead to a
footnote explaining the amount
of added sugars that one serving
of the product contributes to the
diet as well as the contribution of
a serving of the product toward
the percent Daily Value for
Added Sugars. Single-ingredient
sugars and syrups are labeled in
this way so that it does not look
like more sugars have been
added to the product and to
ensure that consumers have information about how a serving
of these products contributes to the Daily Value for added
sugars and to their total diet.
Here is an example of how a label on a single-ingredient sugar,
such as honey, could look.
Honey