The document discusses the principles of aerobic and anaerobic exercise. It defines aerobic exercise as exercise that can be performed for a long period of time without becoming breathless, while anaerobic exercise involves high intensity activity for short bursts. The goals of aerobic training include improving endurance, cardiovascular fitness and muscular strength in major muscle groups like calves, quadriceps, hamstrings and gluteals. Anaerobic training aims to improve strength, muscle size, power, and anaerobic metabolism. The document also outlines some of the physiological adaptations that occur with each type of training.

1. PRINCIPLES OF AEROBIC
EXERCISE

2. Lecture objective
 By the end of this lecture student will be able to
understand about:
 Difference B/W aerobics & anaerobic exercises
 Goals of aerobic exercises
 general concepts about aerobic exercises

3. Aerobic exercises
 Aerobic exercises:
 is the ability to exercise or compete for a long
time without getting breathless.

4. ANAEROBIC FITNESS
 ANAEROBIC FITNESS is the ability to work at a
high intensity for a short period of time
 The repayment comes in the form of gasping
breaths at the end of activity.
 This is to enable as much oxygen as possible to
get back into the respiratory system and to
eliminate as much of the waste product as
possible.

5. GENERAL CONCEPT OF AEROBICS
 What exercises will you do to get strength
 Calves
 Quadriceps
 Hamstrings
 Gluteals
 Chest
 Latissimus & Rhomboid major

6. Goals of Anaerobic Training
 Strength
 Hypertrophy
 Power development
 Rehabilitation
 Neuromuscular control
 Anaerobic metabolism

7. Anaerobic adaptations
Beginning in the higher brain centers
 Corticospinal tract
 Organization of motor patterns
 Synchronization of motor units

8. Anaerobic adaptations
Neuromuscular junctions
 Larger surface areas
 More neurotransmitter receptor
Motor nerves
 Activation thresholds
 Frequency of firing

9. Anaerobic adaptations
Continuing down to the level of individual
muscle fibers
 Spindle sensitivity
 Hypertrophy
 Muscle fiber conversion
 Enzyme activity

10. GENERAL CONCEPT OF AEROBICS
 FITNESS
 Ability to perform physical work
 Physical work requires
 Cardio respiratory functioning
 Muscular strength
 Endurance
 Musculoskeletal flexibility

11. GENERAL CONCEPT OF AEROBICS
 Maximum oxygen consumptions
 Capacity of the body to use oxygen
 Usually used when large muscle groups
performing exercises
 Maximum amount of oxygen consumed/ min
 Expressed relative to body weight
 mL/Kg /per minute

12. GENERAL CONCEPT OF AEROBICS
 ENDURANCE
 It is an measure of fitness
 Include muscular & CVS fitness
 Ability to work for prolong period & resist to
fatigue
 Muscular endurance :
Ability of an isolated muscle group to perform
repeated contraction over a period of time

13. GENERAL CONCEPT OF AEROBICS
 CVS endurance :
Ability to perform large muscle
dynamic exercise e.g. walking ,swimming, for
long periods of time