Questions and Answers
What heart rate reserve range is suitable for previously sedentary individuals with medical problems who are new to exercise?
Which of the following is an impact of aerobics on health?
What type of exercise is recommended for high-intensity performance improvement?
In the F.I.T.T principle, what does 'T' stand for?
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What percentage of MHRR is recommended for established aerobic exercisers who are active most days of the week?
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What is the ideal length for a Zumba performance?
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Which activity is considered an aerobic exercise?
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What type of exercises are push-ups classified under?
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How can you measure your heart rate reserve (HRR)?
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What is the primary benefit of aerobic exercises?
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In terms of performance, what does uniformity in a dance performance refer to?
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What might indicate a lack of energy during a dance performance?
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What should members do to achieve mastery in a dance routine?
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Study Notes
Dance/Zumba Performance Assessment
- Mastery: All members should be familiar with Zumba/dance steps; performance varies based on retention and knowledge.
- Uniformity: Ideal performance involves uniformity in movements; inconsistency indicates varying levels of practice.
- Energy: High engagement captivates the audience; energy levels can greatly affect overall performance.
- Time Management: Desired Zumba duration is between 1:50 to 3:00 minutes, with deviations impacting performance quality.
Aerobic Exercise
- Defined as physical activity that enhances cardiovascular health by increasing heart rate and oxygen consumption.
- Examples: Chores, yoga, swimming, running/jogging.
Muscle and Bone Strengthening Exercises
- Activities that apply pressure to bones and muscles, promoting strength and endurance.
- Examples: Push-ups, weight lifting, sit-ups.
Heart Rate Reserve (HRR)
- Calculation: Maximum Heart Rate Reserve (MHRR) is determined by subtracting current age from 220.
- Resting Heart Rate (RHR) can be measured by counting heartbeats for 15 seconds and multiplying by four.
Heart Rate Training Zones
- 80% - 90% of MHR: Intended for high-intensity exercise improving performance (no health issues).
- 70% - 85% of MHR: Targets established aerobic exercisers active on most days.
- 60% - 75% of MHR: Suited for intermediate level athletes.
- 50% - 60% of MHR: Ideal for beginners or those with medical concerns.
Benefits of Aerobic Exercise
- Enhances cardiovascular conditioning and reduces heart disease risk.
- Lowers blood pressure and boosts good cholesterol levels.
- Aids in stable blood sugar control and weight management.
- Improves lung function and decreases resting heart rate.
Benefits of Muscle and Bone Strengthening
- Increases bone density and muscular strength.
- Helpful in preserving muscle mass during weight loss efforts.
F.I.T.T Principle in Exercise
- Frequency: How often exercises are performed.
- Intensity: The level of effort involved in activities.
- Time: Duration of exercise sessions.
- Type: The diversity of exercises included in a workout routine.
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Description
Assess the mastery level of members in Zumba dance with this quiz. It evaluates their knowledge of the dance steps and the uniformity of movements performed. The scoring will help identify areas of improvement for all participants.
