Questions and Answers
Aerobic exercise is performed with _____ intensity.
moderate
Which of the following is NOT a domain of physical activity?
What are the three main types of physical activity?
Aerobic, Muscle-Strengthening, Bone-Strengthening
All physical activities can be classified as exercise.
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Which type of exercise is primarily used to improve muscular strength and power?
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What is a repetition (rep) in the context of strength training?
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What is the recommended range of repetitions for upper body strength training?
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What is one major benefit of strength training exercises?
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Match the exercise terms with their definitions:
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Bone-strengthening activities produce a force that pushes the feet, legs, and _____ to support one’s body weight.
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Study Notes
Goals of Physical Activity
- Important to prioritize goals for physical activity to align with personal values and outcomes.
- Common goals include improving cardiovascular fitness, mood, performance in sports, health, body tone, muscle building, energy levels, flexibility, strength, and enjoyment.
Differentiating Physical Activity and Exercise
- Physical activity encompasses various movements, while exercise is a structured form of physical activity aimed at improving fitness.
- Exercise is characterized as planned, structured, and repetitive physical movements.
Types of Physical Activity
- Three main types: aerobic, muscle-strengthening, and bone-strengthening.
- Each type plays a significant role in overall health and fitness.
Aerobic Exercises
- Defined as moderate-intensity activities that involve repetitive movement over a prolonged period to enhance cardiorespiratory endurance.
- Engages large muscle groups (arms and legs) in rhythmic movements, leading to increased heart and breathing rates.
Examples of Aerobic Activities
- Activities like hiking, skateboarding, brisk walking, running, biking, swimming, and playing basketball fall under aerobic exercises.
Muscle-Strengthening Exercises
- Known as resistance training, focusing on enhancing muscular strength and power by working against an external force or weight.
- Divided into:
- Unstructured activities (e.g., children climbing, tug-of-war)
- Structured activities (e.g., weight machines, free weights, bodyweight exercises)
Bone-Strengthening Activities
- Involves impact forces from the ground that strengthen bones by supporting body weight.
- Strength-training is beneficial for increasing muscle and bone strength, especially vital as one ages.
Importance of Muscle and Bone Strengthening
- Increases in muscle and bone strength occur during early life; helps to combat muscle and bone deterioration in later years.
- Positive effects on hormone health attributed to strength training, typically involving weight-bearing activities.
Repetitions and Sets in Strength Training
- A repetition (rep) is a single complete movement, while a set consists of multiple repetitions.
- Standard training guidelines suggest performing between 6-15 reps in a set, typically structured in 3 sets.
- Specific recommendations vary between upper body (6-15 reps) and lower body (15-25 reps).
Benefits of Strength Training
- Improves muscle and bone health, contributes to overall physical fitness, and supports longevity and quality of life.
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Description
This quiz helps you prioritize your fitness goals related to aerobic and strength training. Rank the importance of various fitness objectives, from improving cardiovascular fitness to building muscle and enhancing mood. Discover what matters most to you in your fitness journey!
