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Basic Aerobics Midterm Exam Study Guide| Latest Exam., Exams of Health sciences

Chaminade UniversityHealth sciences

Basic Aerobics Midterm Exam Study Guide| Latest Exam.

Typology: Exams

2023/2024

Available from 05/14/2024

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[Date]
Basic Aerobics Midterm Exam Study Guide|
Latest Exam.
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.
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Download Basic Aerobics Midterm Exam Study Guide| Latest Exam. and more Exams Health sciences in PDF only on Docsity!

[Date]

Latest Exam.

  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.

[Date]

Latest Exam.

  1. 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.
  2. 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.
  3. 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.
  4. OMNI - ✔️✔️ 1-
  5. Borg RPE - ✔️✔️ 6-
  6. What are the two most valuable aspects of developing a healthy body and maintaining lifelong fitness? - ✔️✔️ Proper nutrition and correct exercise.
  7. 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
  8. Carbs - ✔️✔️ Provide NRG for the body and he only source of energy for the brain,
  9. What is the preferred fuel of aerobic exercise? - ✔️✔️ Glycogen
  10. 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.

[Date]

Latest Exam.

  1. What are some examples of anaerobic exercise>? - ✔️✔️ downhill skiing, weight lifting, sprinting, softball, soccer, and football.
  2. What is the most important element of physical fitness? - ✔️✔️ Cardiorespiratory fitness because under condition s of hard work and physical stess it enables the cardiorespiratory system to function efficiently.
  3. 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.
  4. 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.
  5. Exercise also increases this... - ✔️✔️ BP
  6. 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.
  7. 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.
  8. 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
  9. Aerobic metabolism - ✔️✔️ Energy with oxygen

[Date]

Latest Exam.

  1. The American College of Sports Medicine recommends aerobic exercise done - ✔️✔️ three to four times a week for at least 20 minutes non-stop
  2. Formula for aerobic fitness - ✔️✔️ FIT
  3. Frequency - ✔️✔️ how often you exercise
  4. intensity - ✔️✔️ how hard and how fast you move
  5. time - ✔️✔️ the duration
  6. the sport principle - ✔️✔️ specify, progression, overload, reversibility, training effect.
  7. specify - ✔️✔️ taking the guess work out of training.
  8. progression - ✔️✔️ challenging your body to greater work gradually, working to greater intensity, frequency and time
  9. Overload - ✔️✔️ overload by increasing the intensity, frequency. time of your established level of exercise.
  10. reversibility - ✔️✔️ you cant store exercise. if you stop there is a marked decrease in skill endurance strength etc,
  11. training effect - ✔️✔️ the gradual and progressive overload your body has to work up to. the result is increase in muscular and cardirespiratory conditioning.
  12. What are the five health-related key components of physical fitness - ✔️✔️ Cardiorespiratory endurance (aerobic conditoning)
  13. muscular strength
  14. muscular endurance
  15. flexibility

[Date]

Latest Exam.

  1. Blister - ✔️✔️ Escape of tissue fluid beneath the skin surface
  2. Blister description - ✔️✔️ red, hot fluid or blood filled pockets of the skin, often on the feet.
  3. Blister causes - ✔️✔️ friction, long exercise session
  4. Blister treatment - ✔️✔️ Ice, rest, apply a donut around the blister
  5. *do not break the blister
  6. Blister prevention - ✔️✔️ wear comfortable shoes that fit well.
  7. wear socks that absorb moisture.
  8. Bunion - ✔️✔️ irritation to the toe joint
  9. bunion description - ✔️✔️ burning, tenderness and swelling
  10. bunion causes - ✔️✔️ wearing shoes that are too narrow
  11. bunion treatment - ✔️✔️ reduce friction by wearing a donut
  12. bunion prevention - ✔️✔️ new-well fitting shoes
  13. 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.
  14. Shin splints cause - ✔️✔️ impacts stress from hard surfaces
  15. poor fitting shoes
  16. insufficient warm-up
  17. shin splints treatment - ✔️✔️ reduce painful exercise, apply ice, gently stretch the area, switch to less weight bearing activities.

[Date]

Latest Exam.

  1. shin splints prevention - ✔️✔️ work for balance in strength and flexibility in lower leg muscles
  2. wear good supportive shoes
  3. exercise on softer surfaces
  4. tendonitis description - ✔️✔️ chronic pain and swelling in tendons as a result of overuse.
  5. tendonitis causes - ✔️✔️ overuse of the body part
  6. not following exercise guidelines
  7. tendonitis treatment - ✔️✔️ reduce exercise to light activity, apply ice, gently stretch area. see a doctor is ant-inflammatory drugs are needed.
  8. tendonitis prevention - ✔️✔️ follow proper exercise program guidelines. work for proper muscle balance.
  9. knee injuries - ✔️✔️ roughening or softening of the joint surface of the knee cap
  10. knee injuries description - ✔️✔️ pain when patella is pressed on. Hurts when climbing the stairs,.
  11. knee injuries causes - ✔️✔️ knee cap may be sliding out of place.
  12. exercises like deep knee bends, overstretching and lunges.
  13. knee injuries treatment - ✔️✔️ ice on knee
  14. reduce exercises that cause the pain
  15. see a doctor if anti-inflammatory medicine
  16. knee injuries prevention - ✔️✔️ work for balance in strength-knee area
  17. wear good supportive shoes
  18. excercise on softer surfaces
  19. use weight control

[Date]

Latest Exam.

  1. muscle soreness description - ✔️✔️ 1. pain during or immediately after exercise- last for hours
  2. 2.localized soreness that usually lasts from 24-48 hrs.
  3. muscle soreness causes - ✔️✔️ both type happen because the person did not warm up correctly or went too hard, too fast, too soon, and too much./
  4. muscle soreness treatment - ✔️✔️ rest, ice
  5. lightly stretch the part
  6. after a day or two hot compresses may take the soreness out
  7. muscle soreness prevention - ✔️✔️ follow all proper exercise programming guidelines.
  8. muscle strain - ✔️✔️ a pull or damage to muscle tissue
  9. muscle strain description - ✔️✔️ pain in area, feeling of muscle being pulled
  10. muscle strain causes - ✔️✔️ the person did not warm up correctly or went too hard, too fast, too soon and too much
  11. muscle strain prevention - ✔️✔️ warm up and cool down correctly and long enough
  12. follow exercise guidelines
  13. stop exercise program if muscles feel overly weak or tired.
  14. muscle sprain - ✔️✔️ sudden tearing or wrenching of a joint
  15. muscle sprain description - ✔️✔️ ligaments and muscles around the joint are stretched or torn
  16. pain, swelling, and discoloration

[Date]

Latest Exam.

  1. muscle sprain causes - ✔️✔️ the person did not warm up correctly or went too hard, too soon, too fast too long
  2. muscle sprain treatment - ✔️✔️ R.I.C.E
  3. Gently stretch the area.
  4. Heat and ant-inflammatory medicine might help
  5. muscle sprain prevention - ✔️✔️ warm up and cool down correctly and long enough
  6. follow exercise guidelines
  7. stop exercise program if muscles feel overly weak or tired.
  8. achilles tendonitis - ✔️✔️ inflammation heel tendon
  9. achilles tendonitis description - ✔️✔️ very painful, swollen, inflamed
  10. achilles tendonitis causes - ✔️✔️ wearing ill-fitting shoes, working on wrong surface, going too hard to long
  11. achilles tendonitis treatment - ✔️✔️ R.I.C.E.
  12. gently stretching the tendon
  13. if inflamed medicine is needed- see a doctor
  14. what is the only way that you can get a heat injury - ✔️✔️ by being in the heat and all result from being over heated
  15. heat cramp - ✔️✔️ a simple cramping, a painful spasmodic muscle contraction due to the heat, becoming dehydrated and not stopping when you should
  16. how to care for a heat cramp - ✔️✔️ get the person out of the heat
  17. give him something cool to drink
  18. watch until he feels better

[Date]

Latest Exam.

  1. blood pressure - ✔️✔️ the pressure exerted exerted by the blood against the walls of the arteries.
  2. body alignment - ✔️✔️ the position of the body's segments in relationship to each other.
  3. cardiac output - ✔️✔️ the amount of blood pumped by the heart in one minute
  4. dynamic stretching - ✔️✔️ a type of stretching that uses the pull of a muscle or group of muscles and the body momentum to move through a full range of motion
  5. frequency - ✔️✔️ the number of times a person exercises per week
  6. general warm up - ✔️✔️ a series of east, active large muscle movemements that increase blood circulation and raise the core temperature 1-2 degrees
  7. heart rate - ✔️✔️ the number of times that the heart beats per minute
  8. heart rate reserve - ✔️✔️ the maximum heart rate minus the resting heart rate
  9. maximum heart rate - ✔️✔️ the highest heart rate obtainable with exertion
  10. muscular endurance - ✔️✔️ the ability of a muscle to apply force repeatedly for a period of time
  11. muscular strength - ✔️✔️ the maximum force a muscle can exert against a resistance
  12. obese - ✔️✔️ being more the 30% fat for women and 25% fat for men
  13. overfat - ✔️✔️ a condition in which the percentage of body weight that is fat is too high

[Date]

Latest Exam.

  1. overweight - ✔️✔️ amount of weight above the average as determined by a standard weight height chart
  2. overload - ✔️✔️ to exercise a muscle or group of muscles with resistance greater than normally encountered
  3. overload principle - ✔️✔️ the ability of the body to adapt to a higher performance levels and gradually increase its capacity to do more work
  4. recovery heart rate - ✔️✔️ the gradually declining heart rate following exercise
  5. resting heart rate - ✔️✔️ the average heart rate prior to starting any physical exercise
  6. 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.