Cardiovascular Exercises and the Proper Ways of Performing Them

A Research Paper on Cardiovascular Exercises
Name
Instructor
Subject
April 2021
Introduction
This paper focuses on the various types of aerobic exercises called as cardiovascular exercises or simplified as cardio. This is an exercise that elevates the heart rate and, instead of targeting a single muscle or group of muscles, works several muscles at once. Sports conditioning almost always includes aerobic routines since it ensures that the body is healthy and the muscles are well coordinated (Thompson). The most significant benefit of aerobic exercise is improved cardiovascular health. A person’s engagement in regular cardio will be observed with improvement in terms of physical fitness, including blood pressure, circulation, lung capacity, and pulse. Improved cardiovascular health can lessen the risk of cardiovascular problems such as stroke, heart attack, and blood clots. Working on one's cardiovascular health can also improve their overall body composition. Hence, proceeding to the program plan, one instructor will be facilitating this body conditioning through aerobic exercise. All materials will be made sure to be available before students enter the mini-gym. The class will begin with a short introduction to aerobic exercise, its benefits, and why it is used to condition the body. Before the training starts, the class will start with a warm-up. Afterward, the instructor will demonstrate the main exercises included in the plan and end with a cool down exercise.
Objectives
Aerobic exercises are of such importance in physical education, fitness, and rehabilitation facility settings because it tones and prepares the body for a more rigid form of exercise or day-to-day activities. The class will begin with a quick introduction to aerobic exercise, the pros and cons, benefits, and the urgency of first conditioning the body. The main objectives include helping the students to value the importance of aerobics in physical education, fitness, and rehabilitation facility settings, to provide the proper aerobic techniques which include showing the appropriate cues and proper progression for all the exercises. The instructor will demonstrate and the students will immediately imitate and follow the actions of the former. Afterwards, the students could rest and then evaluate their cardiovascular endurance based on the criteria that will be provided after the exercise. Furthermore, the target Heart Rate must be between 65 – 90% of maximum (moderate to vigorous) for a minimum of 20 minutes, corresponding to a score of 11 – 17 on the Borg Scale of Perceived Exertion [ACSM Cardiorespiratory Endurance Recommendation].
Procedure - At exactly 9 a.m., the aerobic session will start with the instructor leading and the students following the movements of the teacher. The group will be organized and divided into three to provide more space to exercise on the floorboard. There will be body conditioning exercises to help the student use his different muscles for strength and endurance build up. Then aerobic exercises would be performed next to elevate the heart rate and work on several muscle groups at once followed by cardiovascular endurance and flexibility exercises.
1 10-Minute Warm-Up - all students will count the reps as a class while the instructor illustrates a warm up exercise by rolling the head and shoulders to release the tension in your shoulder caused by sitting too long or bad posture. Assume starting position. Put your hands on your hips, keeping your back straight, roll your shoulder forward – upward – backward. This is one shoulder roll. For the head roll, rotate your head thoroughly but gently, in a clockwise direction. Then repeat counterclockwise. Alternatively, you can just turn your head from side to side. Remember that each roll should last one full breath – both inhalation and exhalation. Repeat 15 times.
2 The Upper Body Twist is then executed by the Instructor to give the spine a good stretch and make it more flexible. This is done in five minutes by assuming a starting position, extend your feet shoulder-width apart and bend your arms in front of you, hands in loose fi...