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Questions and Answers
Which of the following activities is considered an aerobic exercise?
Which of the following activities is considered an aerobic exercise?
- Yoga
- Lifting weights
- Doing push-ups
- Swimming (correct)
Muscular endurance refers to the maximum amount of weight one can lift at a time.
Muscular endurance refers to the maximum amount of weight one can lift at a time.
False (B)
What is the definition of heart rate?
What is the definition of heart rate?
The number of heart beats per minute.
Walking the dog is an example of _____ physical activity.
Walking the dog is an example of _____ physical activity.
Match the following pulse sites with their descriptions:
Match the following pulse sites with their descriptions:
Which technique should NOT be used to measure heart rate simultaneously?
Which technique should NOT be used to measure heart rate simultaneously?
Resistance training helps increase both muscular strength and endurance.
Resistance training helps increase both muscular strength and endurance.
Muscle strengthening exercises often use _____ as resistance.
Muscle strengthening exercises often use _____ as resistance.
What type of exercise increases lean muscle mass?
What type of exercise increases lean muscle mass?
Static stretching should only be performed with cold muscles.
Static stretching should only be performed with cold muscles.
Name one benefit of lean muscle mass.
Name one benefit of lean muscle mass.
Examples of bone strengthening activities include ______ and jogging.
Examples of bone strengthening activities include ______ and jogging.
Which form of static stretching involves holding a stretch without assistance?
Which form of static stretching involves holding a stretch without assistance?
Match the following exercises with their primary focus:
Match the following exercises with their primary focus:
Dynamic stretching is performed with movement.
Dynamic stretching is performed with movement.
What is circuit training?
What is circuit training?
Which type of stretching is recommended during the pre-workout phase?
Which type of stretching is recommended during the pre-workout phase?
Static stretching is considered more beneficial than dynamic stretching for increasing range of motion.
Static stretching is considered more beneficial than dynamic stretching for increasing range of motion.
Which MET value indicates the energy expended during 1 minute of rest for a person weighing 1 kg?
Which MET value indicates the energy expended during 1 minute of rest for a person weighing 1 kg?
Your Maximum Heart Rate (MHR) is calculated by subtracting your age from 220.
Your Maximum Heart Rate (MHR) is calculated by subtracting your age from 220.
Name two activities that fall under aerobic fitness.
Name two activities that fall under aerobic fitness.
What is the Target Heart Rate (THR) range for someone aged 15 with a resting heart rate of 60 bpm?
What is the Target Heart Rate (THR) range for someone aged 15 with a resting heart rate of 60 bpm?
I discovered that exercise is ______________.
I discovered that exercise is ______________.
Match the following exercises with their corresponding muscle groups:
Match the following exercises with their corresponding muscle groups:
During vigorous physical activity, you should not be able to say more than a few words without pausing for a __________.
During vigorous physical activity, you should not be able to say more than a few words without pausing for a __________.
What is a sign that you are engaging in moderate physical activity?
What is a sign that you are engaging in moderate physical activity?
Match the following rates of perceived exertion (RPE) with their corresponding descriptions:
Match the following rates of perceived exertion (RPE) with their corresponding descriptions:
What is the Heart Rate Reserve (HRR) for someone with a Maximum Heart Rate of 205 and a Resting Heart Rate of 60?
What is the Heart Rate Reserve (HRR) for someone with a Maximum Heart Rate of 205 and a Resting Heart Rate of 60?
Bone strengthening exercises are primarily focused on improving flexibility.
Bone strengthening exercises are primarily focused on improving flexibility.
The four techniques for calculating heart rate per minute are ______________.
The four techniques for calculating heart rate per minute are ______________.
Exercise intensity should fall between 60% and 85% of your Maximum Heart Rate for improving cardiovascular fitness.
Exercise intensity should fall between 60% and 85% of your Maximum Heart Rate for improving cardiovascular fitness.
How do you calculate the 60% and 80% targets based on Heart Rate Reserve?
How do you calculate the 60% and 80% targets based on Heart Rate Reserve?
What heart rate is associated with an RPE of 6?
What heart rate is associated with an RPE of 6?
An RPE of 14 indicates a low level of exertion.
An RPE of 14 indicates a low level of exertion.
What is the recommended target level of effort on the RPE scale for improving health?
What is the recommended target level of effort on the RPE scale for improving health?
If you cannot hold a conversation during physical activity, your RPE is likely between ________.
If you cannot hold a conversation during physical activity, your RPE is likely between ________.
Match the following RPE ratings with their descriptions:
Match the following RPE ratings with their descriptions:
Which of the following feelings should be included when determining RPE?
Which of the following feelings should be included when determining RPE?
You can assess your RPE by determining if you can talk or sing during exercise.
You can assess your RPE by determining if you can talk or sing during exercise.
What does multiplying the RPE by 10 give you?
What does multiplying the RPE by 10 give you?
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Study Notes
Physical Activity Recommendations
- Incorporating activity into daily life can include taking stairs, walking instead of driving, doing housework, and walking the dog.
- Parking farther away increases physical activity when running errands.
Aerobic Fitness
- Aerobic fitness involves activities that elevate heart rate, breathing, and sweating, improving heart and lung function.
- Regular aerobic exercises enhance cardiovascular efficiency by optimizing oxygen delivery.
- Common aerobic activities include brisk walking, swimming, jogging, and dancing.
Heart Rate Measurement
- Heart rate (HR) is the number of beats per minute (bpm).
- Techniques for measuring heart rate include:
- Apical Pulse: Felt over the heart apex.
- Carotid Pulse: Taken from the carotid artery near the larynx.
- Radial Pulse: Found at the wrist in line with the thumb.
- Temporal Pulse: Located at the temple.
Muscular Strength and Endurance
- Muscular strength refers to the maximum force that muscles can exert, while muscular endurance relates to how many repetitions of a specific weight can be lifted.
- Resistance training, using body weight or external weights, enhances both muscular strength and endurance.
- Activities like weight lifting, push-ups, and resistance band exercises contribute to muscle development.
Bone Strengthening
- Weight-bearing activities that exert force on bones promote bone density and overall health.
- Examples include jogging, walking, and jumping, which encourage bone growth, especially in children.
Circuit Training
- Circuit training involves alternating between multiple exercises targeting different muscle groups.
Flexibility Training
- Flexibility exercises improve muscle elasticity and joint range of motion, decreasing injury risk.
Types of Stretching
- Static Stretching: Recommended for general fitness, involving holding a stretch for 10 to 30 seconds after warming up.
- Active Static Stretching: Utilizes the strength of muscles to hold a position, common in yoga.
- Passive Static Stretching: Involves holding a position using an external force (e.g., body parts held by hands).
- Dynamic Stretching: Involves movement and is ideal for warming up before workouts.
Fitness Classifications
- Activities categorized as aerobic include brisk walking, swimming, dancing, running, and jogging.
- Muscular strength activities include resistance training, weightlifting, and push-ups.
- Bone-strengthening activities comprise walking, jogging, and weight-bearing exercises.
Target Heart Rate (THR) Calculation
- Maximum Heart Rate (MHR) formula: MHR = 220 - age.
- Find Heart Rate Reserve (HRR): HRR = MHR - Resting Heart Rate (RHR).
- Calculate percentages for exercise intensity (60%-80% of HRR) to determine target heart rate range.
Exercise Intensity and Perceived Exertion
- Moderate physical activity allows conversation but not singing; noticeable increases in heart rate and breathing occur.
- Vigorous activity should feel challenging, making conversation difficult.
- The Rate of Perceived Exertion (RPE) scale ranges from 6 to 20, correlating to heart rate and subjective feelings of exertion, aiding in monitoring workout intensity.
Benefits of Exercise
- Engaging in regular physical activity supports cardiovascular health, muscular strength, and bone density and contributes to overall well-being and fitness.
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