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Basic Aerobics Midterm Exam Study Guide, Exams of Health sciences

Virginia State University (VSU)Health sciences

A comprehensive study guide for a basic aerobics midterm exam, covering topics such as heart rate, cardiorespiratory fitness, aerobic and anaerobic exercise, nutrition, and common injuries and their treatments. It includes definitions, causes, treatments, and prevention methods for various physical conditions that may arise during aerobic activities.

Typology: Exams

2023/2024

Available from 05/14/2024

ATIEXPERTS006
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[Date]
Basic Aerobics Midterm Exam Study Guide.
1. To improve your cardiorespiratory rate you must exercise in at least - ✔️✔️60% range
(THR)
2. If we are serious about improving our physical fitness, we must exercise from - ✔️✔️65%-
84% range (THR)
3. Your maximum heart rate is the - ✔️✔️Fastest your heart will beat and can be estimated
by subtracting your age from 220.
4. Resting HR - ✔️✔️The heart rate person has prior to exercise, and best if taken when you
first wake up.
5. Where are the four main places that you can find your pulse? - ✔️✔️The temporal, found
just behind the eyes.
6. The carotid, located in the groove of the neck, next to the windpipe
7. The radial, extends up the wrist on the thumb side
8. The apex of the heart, (you feel the pulsation lub-dub)
9. What is not a reliable way to take the pulse - ✔️✔️For ten or six seconds.
10. Cardiac output - ✔️✔️The volume of blood ejected from the heart in one minute.
11. Stroke volume - ✔️✔️the volume of blood ejected from the heart in one heartbeat.
12. Pulse - ✔️✔️the pressure wave felt in the arteries due to blood ejection with each
heartbeat.
13. Maximum Oxygen Consumption (VO) - ✔️✔️the highest rate of oxygen consumption your
heart is capable of during maximum exercise.
14. Preceived 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 heartrate during physical activity.
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[Date]

  1. To improve your cardiorespiratory rate you must exercise in at least - ✔️✔️ 60% range (THR)
  2. If we are serious about improving our physical fitness, we must exercise from - ✔️✔️ 65%- 84% range (THR)
  3. Your maximum heart rate is the - ✔️✔️ Fastest your heart will beat and can be estimated by subtracting your age from 220.
  4. Resting HR - ✔️✔️ The heart rate person has prior to exercise, and best if taken when you first wake up.
  5. Where are the four main places that you can find your pulse? - ✔️✔️ The temporal, found just behind the eyes.
  6. The carotid, located in the groove of the neck, next to the windpipe
  7. The radial, extends up the wrist on the thumb side
  8. The apex of the heart, (you feel the pulsation lub-dub)
  9. What is not a reliable way to take the pulse - ✔️✔️ For ten or six seconds.
  10. Cardiac output - ✔️✔️ The volume of blood ejected from the heart in one minute.
  11. Stroke volume - ✔️✔️ the volume of blood ejected from the heart in one heartbeat.
  12. Pulse - ✔️✔️ the pressure wave felt in the arteries due to blood ejection with each heartbeat.
  13. Maximum Oxygen Consumption (VO) - ✔️✔️ the highest rate of oxygen consumption your heart is capable of during maximum exercise.
  14. Preceived 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 heartrate during physical activity.

[Date]

  1. What is preceived exertion based on? - ✔️✔️ The physical sensation a person experiences during physical activity, including heartrate, increase respiration (or breathing rate), increased sweating , and muscle fatigue, and the Talk test.
  2. 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.
  3. OMNI - ✔️✔️ 1-
  4. Borg RPE - ✔️✔️ 6-
  5. What are the two most valuable aspects of developing a healthy body and maintaining lifelong fitness? - ✔️✔️ Proper nutrition and correct exercise.
  6. 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
  7. Carbs - ✔️✔️ Provide NRG for the body and he only source of energy for the brain,
  8. What is the preferred fuel of aerobic exercise? - ✔️✔️ Glycogen
  9. 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.
  10. 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 energy. It helps to provide energy for prolonged activities performed at low to moderate levels of intensity, but to do so carbs must also be present.

[Date]

  1. 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.
  2. 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 circulartory system) in one minute also increses.
  3. Exercise also increases this... - ✔️✔️ BP
  4. Systolic BP (increases during exercise) - ✔️✔️ MEASURE OF PRESSURE WHEN THE HEART IS BEATING a measure of the rythmic contatractions of the heart as the blood leaves the heart by way of the ventricles. Raises as cardiac output increases.
  5. 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.
  6. 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 sufficinetly
  7. Aerobic metabolism - ✔️✔️ Energy with oxygen
  8. The American College of Sports Medicine recommends aerobic exercise done - ✔️✔️ three to four times a week for at least 20 minutes non-stop
  9. Formula for aerobic fitness - ✔️✔️ FIT
  10. Frequency - ✔️✔️ how often you exercise
  11. intensity - ✔️✔️ how hard and how fast you move

[Date]

  1. time - ✔️✔️ the duration
  2. the sport principle - ✔️✔️ specify, progression, overload, reversibility, training effect.
  3. specify - ✔️✔️ taking the guess work out of training.
  4. progression - ✔️✔️ challenging your body to greater work gradually, working to greater intensity, frequency and time
  5. Overload - ✔️✔️ overload by increasing the intensity, frequency. time of your established level of exercise.
  6. reversibility - ✔️✔️ you cant store exercise. if you stop there is a marked decrease in skill endurance strength etc,
  7. training effect - ✔️✔️ the gradual and progressive overload your body has to work up to. the result is increase in muscular and cardirespiratory conditioning.
  8. What are the five health-related key components of physical fitness - ✔️✔️ Cardiorespiratory endurance (aerobic conditoning)
  9. muscular strength
  10. muscular endurance
  11. flexibility
  12. body composition
  13. 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/
  14. muscular strength - ✔️✔️ the ability of the body to exert maximum forceor near maximum stregth

[Date]

  1. wear socks that absorb moisture.
  2. Bunion - ✔️✔️ irritation to the toe joint
  3. bunion description - ✔️✔️ burning, tenderness and swelling
  4. bunion causes - ✔️✔️ wearing shoes that are too narrow
  5. bunion treatment - ✔️✔️ reduce friction by wearing a donut
  6. bunion prevention - ✔️✔️ new-well fitting shoes
  7. 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.
  8. Shin splints cause - ✔️✔️ impacts stress from hard surfaces
  9. poor fitting shoes
  10. insufficient warm-up
  11. shin splints treatment - ✔️✔️ reduce painful exercise, apply ice, gently stretch the area, switch to less weight bearing activities.
  12. shin splints prevention - ✔️✔️ work for balance in strength and flexibility in lower leg muscles
  13. wear good supportive shoes
  14. exercise on softer surfaces
  15. tendonitis description - ✔️✔️ chronic pain and swelling in tendons as a result of overuse.
  16. tendonitis causes - ✔️✔️ overuse of the body part
  17. not following exercise guidelines

[Date]

  1. tendonitis treatment - ✔️✔️ reduce exercise to light activity, apply ice, gently stretch area. see a doctor is ant-inflammatory drugs are needed.
  2. tendonitis prevention - ✔️✔️ follow proper exercise program guidelines. work for proper muscle balance.
  3. knee injuries - ✔️✔️ roughening or softening of the joint surface of the knee cap
  4. knee injuries description - ✔️✔️ pain when patella is pressed on. Hurts when climbing the stairs,.
  5. knee injuries causes - ✔️✔️ knee cap may be sliding out of place.
  6. exercises like deep knee bends, overstretching and lunges.
  7. knee injuries treatment - ✔️✔️ ice on knee
  8. reduce exercises that cause the pain
  9. see a doctor if anti-inflammatory medicine
  10. knee injuries prevention - ✔️✔️ work for balance in strength-knee area
  11. wear good supportive shoes
  12. excercise on softer surfaces
  13. use weight control
  14. cramp - ✔️✔️ painful muscle contraction that will not voluntarily go away.
  15. cramp description - ✔️✔️ acute pain
  16. muscle pain, tightness, and uncontrollable spasms.
  17. cramp causes - ✔️✔️ fatigue or heat
  18. chemical imbalance
  19. dehydrated
  20. cramp treatment - ✔️✔️ stop the activity

[Date]

  1. muscle strain - ✔️✔️ a pull or damage to muscle tissue
  2. muscle strain description - ✔️✔️ pain in area, feeling of muscle being pulled
  3. muscle strain causes - ✔️✔️ the person did not warm up correctly or went too hard, too fast, too soon and too much
  4. muscle strain prevention - ✔️✔️ warm up and cool down correctly and long enough
  5. follow exercise guidelines
  6. stop exercise program if muscles feel overly weak or tired.
  7. muscle sprain - ✔️✔️ sudden tearing or wrenching of a joint
  8. muscle sprain description - ✔️✔️ ligaments and muscles around the joint are stretched or torn
  9. pain, swelling, and discoloration
  10. muscle sprain causes - ✔️✔️ the person did not warm up correctly or went too hard, too soon, too fast too long
  11. muscle sprain treatment - ✔️✔️ R.I.C.E
  12. Gently stretch the area.
  13. Heat and ant-inflammatory medicine might help
  14. muscle sprain prevention - ✔️✔️ warm up and cool down correctly and long enough
  15. follow exercise guidelines
  16. stop exercise program if muscles feel overly weak or tired.
  17. achilles tendonitis - ✔️✔️ inflammation heel tendon
  18. achilles tendonitis description - ✔️✔️ very painful, swollen, inflamed

[Date]

  1. achilles tendonitis causes - ✔️✔️ wearing ill-fitting shoes, working on wrong surface, going too hard to long
  2. achilles tendonitis treatment - ✔️✔️ R.I.C.E.
  3. gently stretching the tendon
  4. if inflamed medicine is needed- see a doctor
  5. what is the only way that you can get a heat injury - ✔️✔️ by being in the heat and all result from being over heated
  6. heat cramp - ✔️✔️ a simple cramping, a painful spasmodic muscle contraction due to the heat, becoming dehydrated and not stopping when you should
  7. how to care for a heat cramp - ✔️✔️ get the person out of the heat
  8. give him something cool to drink
  9. watch until he feels better
  10. this person is not in immediate danger
  11. heat exhaustion - ✔️✔️ this person is sweating perfusely, may have a headache, may have muscle cramps, and is exhausted.
  12. 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
  13. give something cool to drink
  14. stay with the person 30 min or longer after he feels better
  15. heat stroke - ✔️✔️ a stroke of any kind is life threatening.
  16. the person has stopped sweating
  17. the body is hot and probably dry
  18. may be flushed or ashen in color
  19. heat stroke treatment - ✔️✔️ CALL 911

[Date]

  1. heart rate reserve - ✔️✔️ the maximum heart rate minus the resting heart rate
  2. maximum heart rate - ✔️✔️ the highest heart rate obtainable with exertion
  3. muscular endurance - ✔️✔️ the ability of a muscle to apply force repeatedly for a period of time
  4. muscular strength - ✔️✔️ the maximum force a muscle can exert against a resistance
  5. obese - ✔️✔️ being more the 30% fat for women and 25% fat for men
  6. overfat - ✔️✔️ a condition in which the percentage of body weight that is fat is too high
  7. overweight - ✔️✔️ amount of weight above the average as determined by a standard weight height chart
  8. overload - ✔️✔️ to exercise a muscle or group of muscles with resistance greater than normally encountered
  9. overload principle - ✔️✔️ the ability of the body to adapt to a higher performance levels and gradually increase its capacity to do more work
  10. recovery heart rate - ✔️✔️ the gradually declining heart rate following exercise
  11. resting heart rate - ✔️✔️ the average heart rate prior to starting any physical exercise
  12. stroke volume - ✔️✔️ the amount of blood the heart pumps in one minute 192.warm up - ✔️✔️ a period of time in which individuals prepare the body for vigorous activity by performing easy movement through a range of motion.