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[Date]
Basic Aerobics Midterm Exam Question and Answer
Latest Update 2024 Test
To improve your cardiorespiratory rate you must exercise in at least - ✔️✔️ 60% range (THR) If we are serious about improving our physical fitness, we must exercise from - ✔️✔️ 65%- 84% range (THR) Your maximum heart rate is the - ✔️✔️ Fastest your heart will beat and can be estimated by subtracting your age from 220. Resting HR - ✔️✔️ The heart rate person has prior to exercise, and best if taken when you first wake up. Where are the four main places that you can find your pulse? - ✔️✔️ The temporal, found just behind the eyes. The carotid, located in the groove of the neck, next to the windpipe The radial, extends up the wrist on the thumb side The apex of the heart, (you feel the pulsation lob-dub) What is not a reliable way to take the pulse - ✔️✔️ For ten or six seconds? Cardiac output - ✔️✔️ The volume of blood ejected from the heart in one minute. Stroke volume - ✔️✔️ the volume of blood ejected from the heart in one heartbeat. Pulse - ✔️✔️ the pressure wave felt in the arteries due to blood ejection with each heartbeat. Maximum Oxygen Consumption (VO) - ✔️✔️ the highest rate of oxygen consumption your heart is capable of during maximum exercise.
[Date] Perceived exertion (PRE) - ✔️✔️ How hard you think or feel you are working. This is a subjective measure; your perceived rating should provide you with a good estimation of the actual heart rate during physical activity. What is perceived exertion based on? - ✔️✔️ The physical sensation a person experiences during physical activity, including heart rate, increase respiration (or breathing rate), increased sweating , and muscle fatigue, and the Talk test. Talk Test - ✔️✔️ If you can talk easily during an exercise you are working at a very light level. If you are too out of breath to carry on a conversation normally you are working at a high and vigorous level. OMNI - ✔️✔️ 1- Borg RPE - ✔️✔️ 6- What are the two most valuable aspects of developing a healthy body and maintaining lifelong fitness? - ✔️✔️ Proper nutrition and correct exercise. Of the six essential nutrients that your body needs for energy, construction and maintenance of cells, and regulation of body processes, which three provide energy? - ✔️✔️ Carbohydrates, proteins and fats Carbs - ✔️✔️ Provide NRG for the body and he only source of energy for the brain, What is the preferred fuel of aerobic exercise? - ✔️✔️ Glycogen Protein - ✔️✔️ Is needed by the body to build and repair body tissues, to make hemoglobin (to carry oxygen) to form antibodies (which fight infection) to produce enzymes and hormones, and when needed, to produce energy. Fat - ✔️✔️ Essential part of every cell in your body. No fat no life! Minimum for men is 3-6% and min. for women is 8-12% of body weight. Fat is an excellent source of concentrated
[Date] What is the most important element of physical fitness? - ✔️✔️ Cardiorespiratory fitness because under condition s of hard work and physical stress it enables the cardiorespiratory system to function efficiently. One of the main goals of aerobics... - ✔️✔️ to increase the efficiency of the lungs and heart by working nonstop rhythmic exercises that puts demand for an extra amount of oxygen on the body. Throughout physical exercise.... - ✔️✔️ the heart rate (that is the rate at which the heart beats) and (the amount of blood pumped by the ventricle) stroke volume increases so that the cardiac output (the amount of blood pumped out of the heart (through the circulatory system) in one minute also increases. Exercise also increases this... - ✔️✔️ BP Systolic BP (increases during exercise) - ✔️✔️ MEASURE OF PRESSURE WHEN THE HEART IS BEATING a measure of the rhythmic contractions of the heart as the blood leaves the heart by way of the ventricles. Rises as cardiac output increases. Diastolic BP - ✔️✔️ MEASURE OF BLOOD PRESSURE WHILE THE HEART IS RELAXED, BETWEEN HEARTBEARTS. The measure of the resting pressure in the arteries when the heart is not contracting usually does not change during exercise. If it does change, the decrease in it may only be slight. Lungs - ✔️✔️ Both the depth and rate of breathing must increase if the exchange of oxygen and carbon dioxide between the lungs and blood can occur sufficiently Aerobic metabolism - ✔️✔️ Energy with oxygen The American College of Sports Medicine recommends aerobic exercise done - ✔️✔️ three to four times a week for at least 20 minutes non-stop Formula for aerobic fitness - ✔️✔️ FIT
[Date] Frequency - ✔️✔️ how often you exercise intensity - ✔️✔️ how hard and how fast you move time - ✔️✔️ the duration The sport principle - ✔️✔️ specify, progression, overload, reversibility, training effect. Specify - ✔️✔️ taking the guess work out of training. progression - ✔️✔️ challenging your body to greater work gradually, working to greater intensity, frequency and time Overload - ✔️✔️ overload by increasing the intensity, frequency. Time of your established level of exercise. Reversibility - ✔️✔️ you can’t store exercise. if you stop there is a marked decrease in skill endurance strength etc, Training effect - ✔️✔️ the gradual and progressive overload your body has to work up to. The result is increase in muscular and cardiorespiratory conditioning. What are the five health-related key components of physical fitness - ✔️✔️ Cardiorespiratory endurance (aerobic conditioning) muscular strength muscular endurance flexibility body composition Cardiorespiratory endurance (aerobic conditioning) - ✔️✔️ the body's ability---health, lungs, blood vessels and major muscle groups to persist in prolonged vigorous exercise. This is the most important part of physical fitness/
[Date] Blister prevention - ✔️✔️ wear comfortable shoes that fit well. Wear socks that absorb moisture. Bunion - ✔️✔️ irritation to the toe joint bunion description - ✔️✔️ burning, tenderness and swelling bunion causes - ✔️✔️ wearing shoes that are too narrow bunion treatment - ✔️✔️ reduce friction by wearing a donut bunion prevention - ✔️✔️ new-well-fitting shoes Shin splits - ✔️✔️ chronic pain in front of the lover leg/on side of lower leg. Pain in the shin area *the most common injury in sports. Shin splints cause - ✔️✔️ impacts stress from hard surfaces poor fitting shoes insufficient warm-up Shin splints treatment - ✔️✔️ reduce painful exercise, apply ice, gently stretch the area, and switch to less weight bearing activities. shin splints prevention - ✔️✔️ work for balance in strength and flexibility in lower leg muscles wear good supportive shoes exercise on softer surfaces Tendonitis description - ✔️✔️ chronic pain and swelling in tendons as a result of overuse. tendonitis causes - ✔️✔️ overuse of the body part not following exercise guidelines
[Date] Tendonitis treatment - ✔️✔️ reduce exercise to light activity, apply ice, gently stretch area. See a doctor is ant-inflammatory drugs are needed. Tendonitis prevention - ✔️✔️ follow proper exercise program guidelines. Work for proper muscle balance. knee injuries - ✔️✔️ roughening or softening of the joint surface of the knee cap Knee injuries description - ✔️✔️ pain when patella is pressed on. Hurts when climbing the stairs, Knee injuries causes - ✔️✔️ knee cap may be sliding out of place. Exercises like deep knee bends, overstretching and lunges. knee injuries treatment - ✔️✔️ ice on knee reduce exercises that cause the pain see a doctor if anti-inflammatory medicine knee injuries prevention - ✔️✔️ work for balance in strength-knee area wear good supportive shoes exercise on softer surfaces use weight control Cramp - ✔️✔️ painful muscle contraction that will not voluntarily go away. cramp description - ✔️✔️ acute pain Muscle pain, tightness, and uncontrollable spasms. cramp causes - ✔️✔️ fatigue or heat chemical imbalance dehydrated cramp treatment - ✔️✔️ stop the activity stretch and massage muscle
[Date] muscle strain prevention - ✔️✔️ warm up and cool down correctly and long enough follow exercise guidelines Stop exercise program if muscles feel overly weak or tired. muscle sprain - ✔️✔️ sudden tearing or wrenching of a joint muscle sprain description - ✔️✔️ ligaments and muscles around the joint are stretched or torn pain, swelling, and discoloration muscle sprain causes - ✔️✔️ the person did not warm up correctly or went too hard, too soon, too fast too long muscle sprain treatment - ✔️✔️ R.I.C.E Gently stretch the area. Heat and ant-inflammatory medicine might help muscle sprain prevention - ✔️✔️ warm up and cool down correctly and long enough follow exercise guidelines Stop exercise program if muscles feel overly weak or tired. Achilles tendonitis - ✔️✔️ inflammation heel tendon Achilles tendonitis description - ✔️✔️ very painful, swollen, inflamed Achilles tendonitis causes - ✔️✔️ wearing ill-fitting shoes, working on wrong surface, going too hard to long Achilles tendonitis treatment - ✔️✔️ R.I.C.E. gently stretching the tendon if inflamed medicine is needed- see a doctor what is the only way that you can get a head injury - ✔️✔️ by being in the heat and all result from being over heated
[Date] heat cramp - ✔️✔️ a simple cramping, a painful spasmodic muscle contraction due to the heat, becoming dehydrated and not stopping when you should how to care for a heat cramp - ✔️✔️ get the person out of the heat give him something cool to drink watch until he feels better this person is not in immediate danger Heat exhaustion - ✔️✔️ this person is sweating profusely, may have a headache, may have muscle cramps, and is exhausted. how to care for heat exhaustion - ✔️✔️ get him out of the heat and into a cool area, if he is nauseated or sick to the stomach give something cool to drink stay with the person 30 min or longer after he feels better Heat stroke - ✔️✔️ a stroke of any kind is life threatening. the person has stopped sweating the body is hot and probably dry may be flushed or ashen in color heat stroke treatment - ✔️✔️ CALL 911 get him out of the heat into a cool area possibly cool the body down by placing the person in a cool tub of water or cover him with cool and damp towels if the person is conscious and not vomiting give the something cool to drink aerobic - ✔️✔️ living, active, or occurring in the presence of oxygen aerobics - ✔️✔️ any physical activity that requires oxygen for a prolonged period of time aerobic exercise - ✔️✔️ exercise that demands a large or continuous supply of oxygen
[Date] overload - ✔️✔️ to exercise a muscle or group of muscles with resistance greater than normally encountered overload principle - ✔️✔️ the ability of the body to adapt to a higher performance levels and gradually increase its capacity to do more work recovery heart rate - ✔️✔️ the gradually declining heart rate following exercise resting heart rate - ✔️✔️ the average heart rate prior to starting any physical exercise stroke volume - ✔️✔️ the amount of blood the heart pumps in one minute Warm up - ✔️✔️ a period of time in which individuals prepare the body for vigorous activity by performing easy movement through a range of motion.
