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nbennett
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Who invented Aerobics?
Jacki Sorenson
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Who invented Jazzercise?
Judi Sheppard Missett
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Who invented Step Aerobics?
Gin Miller
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True
It takes 6 to 8 weeks of regular vigorous exercise training before you experience a "runner's high" while exercising.
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7 Major Risk Factors for Coronary Heart Disease and Stroke
- Smoking
- Hypertension
- High blood cholesterol
- Physical inactvity
- Gender
- Increasing age
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True
Individuals with poor fitness levels have an 8 times higher risk of death due to cardiovascular disease and a 5 times higher probability of dying from cancer than do persons who have good or excellent levels of fitness.
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True
Women who exercise regularly cut their risk of breast cancer by half.
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What is the state of hemeostasis?
- The body is at rest. It is in a state of balance.
- Energy is being produced at the same rate that it is being used.
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Benefit of Physical Activity for the Skeletal System:
- Stronger and more dense
- Helps prevent osteoporsis
- Help bone density increase during the young adult years and can help prevent bone loss in later years.
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Benefit of Physical Activity for the Cardiovascular System:
- Heart muscle become stronger
- Stroke volume increase (the heart can pump more blood with each beat or the same amount of blood with fewer beats)
- Improves the ability of the cardiovascular system to deliver oxygen to the muscles.
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Benefit of Physical Activity for the Respiratory System:
- Stregthens the respiratory muscles
- Increase the amount of air you can breathe into and out of your lungs (pulmonary ventilation)
- Improve the blood's ability to load and unload oxygen
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Benefit of Physical Activity for the Muscular System:
Improve in strength, endurance, and flexibility
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Benefit of Physical Activity for the Reproductive System:
- Enhance sexual pleasure
- May result in an improved ability to cope during delivery
- May result in a speedier recovery affter giving birth.
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Benefit of Physical Activity for the Nervous System:
- Improves the coordination of the electrical impulses
- Better ability to react with more speed, coordination, and strength.
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Benefit of Physcial Activity for the Pscyhological
- Improves self-image, self-concept
- Decreases stress
- May decrease depression and anxiety
- Increases endorphins, sense of well-being
- May provide a means for increasing socialization
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Primary Source of Fuel for the Aerobic System:
Carbohydrates
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Aerobic System Production of Energy
- Breaks down carbs and fat in the presence of oxygen to produce ATP (energy), carbon dixoide, water, and heat.
- Carbon dixoide is transported by the blood to the lungs, where it is exhaled from the body.
- Heat and water are released primarily through sweat.
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Anaerobic System Production of Energy
- Use of two subsystems: Phosphagen system and lactic acid system
- Phosphagen System:
- ATP is broken down, the high energy phosphagens build it back up. The muscle can store only enough high-energy phosphagens to produce ATP for 1 to 6 seconds of activity. As the phosphagen system is depleted, the lactic acid system takes over as the main energy producer.
- Lactic Acid System:
- Produces ATP by breaking down carbs without oxygen. Along with energy, lactic acid and heat are produced.
- If the activity is intense enough, the lactic acid builds up and makes the muscle feel heavy and "burn."
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Which system (aerobic or anerobic) is better for weight loss and health?
Aerobic
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Fatty Acid Oxidation
An aerobic metabolic process that produces energy (ATP) through the breakdown of fatty acids.
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Stroke Volume
The amount of blood the heart ejects with one beat.
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Cardiac Output
The amount of blood pumped out of the heart in 1 minute.
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Healthy Blood Pressure Reading
Below 140/90
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Agonist Muscle
The one doing the pulling
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Antagonist Muscle
The one stretching
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3 Situations that Require Individuals to make Adjustments to their Workouts
- Fitness level
- Injury or Physical disability
- Weight
- Pregnancy
- If the person is on medication
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When a woman is pregnant, how many extra calories must she consume in order to sustain a healthy weight?
300 extra calorie
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5 Health Related Components of Physical Fitness:
- Cardiorespiratory Endurance
- Body Composition
- Flexibility
- Muscular Strength
- Muscular Endurance
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Principle of Overload
When the muscles, including the heart muscle, are overloaded or stressed more than normal amounts, fitness gains occur.
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How do the Principle Of Overload apply to exercise?
When you overload, you are temporarily increasing the amount or intensity of an exercise. As your body adapts, you experience a training effect and the exercise becomes easier.
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FITT Principle
- Describes exercise and provides guidance about the appropriate amounts and intensity of exercise needeed to attain health and performance benefits.
- F-Frequency
- I-Intensity
- T-Time (duration)
- T-Type (of exercise)
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Principle of Reversibility
- "use/disuse principle"
- use it or lose it within 2 weeks of the time you stop exercising, your body begins to adapt to the lack of activity.
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How long does it take for the body to adapt to a lack of activity?
2 weeks
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True
Optimal aerobic training occurs when you exercise 3 to 5 times a week and starts to plateau at a frequency of 5 times a week.
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When you include core training, what does core mean?
Abdominals, back, cheast, buttocks, and shoulder girdle muscles.
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4 Components of an Aerobic Dance Exercise Class
- Warm-up
- Aerobics
- Cool-down
- Strength and toning
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4 Healthy Lifestyle Habits that can substantially lower your risk of disease and premature death
- Exercise
- Eating a health, well balanced diet
- Weight training
- Do not smoke or drink
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Maximum Heart Rate (MHR)
207- (0.7x21)= 192.3
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Target Heart Rate (THR)
192.3x0.7= 134.6 (lower)
192.3x0.85=163.5 (higher)
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