Podcast
Questions and Answers
Which of the following are examples of anaerobic exercises? (Select all that apply)
Which of the following are examples of anaerobic exercises? (Select all that apply)
- Sprinting (correct)
- Heavy weight training (correct)
- Cycling (correct)
- Jumping (correct)
Which of these developments have led to sedentary lifestyles? (Select all that apply)
Which of these developments have led to sedentary lifestyles? (Select all that apply)
- Play consoles (correct)
- Phones (correct)
- Bicycles
- Television (correct)
When is your blood pressure considered to be high?
When is your blood pressure considered to be high?
140-159
What are the normal ranges for an adult's resting heart rate?
What are the normal ranges for an adult's resting heart rate?
How do you calculate your target heart rate zone?
How do you calculate your target heart rate zone?
What is considered to be normal blood pressure?
What is considered to be normal blood pressure?
List some benefits of aerobic training.
List some benefits of aerobic training.
How is cardiorespiratory endurance determined?
How is cardiorespiratory endurance determined?
What are the five tests used to measure cardiorespiratory fitness?
What are the five tests used to measure cardiorespiratory fitness?
List some areas that a well-planned strength program can improve.
List some areas that a well-planned strength program can improve.
List the dangerous effects from using anabolic steroids.
List the dangerous effects from using anabolic steroids.
Define repetitions.
Define repetitions.
Weight lifting is considered to be what type of exercise?
Weight lifting is considered to be what type of exercise?
Which is the most important health-related component of physical fitness in older adults?
Which is the most important health-related component of physical fitness in older adults?
List the common side effects of using anabolic steroids for both males and females.
List the common side effects of using anabolic steroids for both males and females.
Every pound of muscle tissue increases resting metabolism by how many calories?
Every pound of muscle tissue increases resting metabolism by how many calories?
What is muscular endurance?
What is muscular endurance?
What happens during an eccentric muscle contraction?
What happens during an eccentric muscle contraction?
Define the overload principle.
Define the overload principle.
Define set.
Define set.
How long should a muscle rest following a workout to allow recovery?
How long should a muscle rest following a workout to allow recovery?
Strength is a great value in improving which of the following?
Strength is a great value in improving which of the following?
List the ways a strength training program can improve quality of life.
List the ways a strength training program can improve quality of life.
Muscle tissues do not have a role in metabolic processes.
Muscle tissues do not have a role in metabolic processes.
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Study Notes
Anaerobic Exercises
- Anaerobic exercises include heavy weight training, sprinting (running or cycling), and jumping.
Sedentary Lifestyles
- Technological developments contributing to sedentary lifestyles include game consoles, TVs, phones, computers, and iPads.
Blood Pressure
- High blood pressure is classified as a reading between 140-159 mmHg.
- Normal blood pressure is defined as more than 120 over 80 mmHg but less than 140 over 90 mmHg.
Heart Rate
- A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
- Target heart rate zone is determined by calculating 50% to 85% of maximum heart rate.
Cardiorespiratory Endurance
- VO2 max is the most valid measure of cardiorespiratory fitness, assessing the heart, lungs, and blood's capacity to transport and utilize oxygen during exercise.
- Tests for measuring cardiorespiratory fitness include Treadmill Stress Test, Spirometry, Exercise Tests, and Lung Diffusion Testing.
Strength Training Benefits
- A well-planned strength training program can improve various physical capabilities.
- Muscular endurance refers to a muscle’s ability to sustain repeated contractions against resistance over time.
Anabolic Steroids
- Abuse of anabolic steroids leads to dangerous side effects, including high blood pressure, heart attacks, liver cancer, acne, and breast development in men.
- Common side effects are applicable to both males and females.
Muscle Tissue and Metabolism
- Each pound of muscle tissue increases resting metabolism by approximately 50 calories per day.
Exercise Recovery
- Muscles should ideally rest for a minimum of 48 hours after a workout to allow for optimal recovery due to potential delayed soreness.
Overload Principle
- The Overload Principle is a fundamental concept in sports fitness training that emphasizes the necessity of challenging the body for improvement.
Repetitions and Sets
- Repetitions refer to the act of repeating a specific exercise movement.
- A set is defined as a specified number of repetitions performed in a workout.
Quality of Life
- Strength training programs can significantly enhance overall quality of life, particularly through the improvement of muscle mass.
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