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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.

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Exercise metabolism
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 muscles

      • Uncontrollable breathing


Improving cardiorespiratory fitness
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
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
Improving Flexibility

  • Stretching is the primary way to improve flexibility

    • Yoga

    • Pilates


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