There are three main types of exercise: aerobic, anaerobic, and stretching. Aerobic exercise uses slow-twitch muscle fibers and involves activities like running and cycling for longer periods while requiring oxygen. It builds endurance and cardiovascular capacity. Anaerobic exercise uses fast-twitch muscle fibers and involves high intensity activities like sprinting or weight lifting for short bursts without using oxygen. It increases strength and power. Stretching exercises like yoga increase flexibility and range of motion and decrease injuries. The document instructs students to perform various exercises, record their results, and answer reflection questions about defining fitness and flexibility, whether results supported hypotheses, fitness levels, body changes during exercises, and how to improve flexibility.

1. As we learned about in our lecture, there are three types of
exercise:
Aerobic exercises, e.g. running, cycling, walking, and skiing,
are performed for longer intervals and require oxygen. Aerobic
exercise primarily uses slow-twitch, or Type II, muscle fibers,
which are more likely to contain myoglobin and higher levels of
mitochondria. Performing aerobic exercise builds endurance and
cardiovascular capacity.
Anaerobic exercises, e.g. lifting weights, sit-ups, push-ups,
lunges, sprints, are performed for short, high-intensity spurts (5
seconds to 2 minutes). Anaerobic exercise primarily uses fast-
glycolytic, or Type I muscle fibers. Performing anaerobic
exercises will increase strength and power.
Stretching exercises, such as stretching and yoga, are i mportant
for increasing flexibility and range of motion and for decreasing
the likelihood of injuries.
For this week’s assignment, you will be performing various
exercises, recording your results in the
Measuring Your Fitness Manual (attached)
, and responding to the questions below.
*Important Note: Before you get started, if you are physically
unable to perform these activities, you can have someone else
do the exercises for you, but you must answer the questions. It
is also highly recommended that you seek guidance from your
doctor before you begin any activity, especially if you are over
40 and have been sedentary, or if you have significant health
concerns. Please email the instructor if you have concerns.

2. Reflection Questions:
Make sure you address all of the following questions
thoroughly. Use your text and/or other relevant references to
inform your responses. Include citations for the sources you
use.
Define fitness (using your text or another relevant reference).
Define flexibility (using your text or another relevant
reference).
Did your results support your hypotheses?
What category did you fall into for each activity?
Were you surprised at your fitness levels?
Why or why not?
What changes did you notice in your body over the course of
your one-mile walk/run? Why did this happen?
Were you in your “aerobic zone” for your one-mile walk/run?
Be specific.
What changes did you notice in your body as you did a minute
of curl-ups? Why did this happen?
What energy system were you using for the minute of curl-ups?
What specific things can you do to improve your flexibility and
range of motion?

3. Make sure you respond to all the questions THOROUGHLY.
Include references for all sources, in APA style.