Aerobic Muscle & Bone Strengthening Activities

Question 1

What is Aerobic Exercise?

Answer 1

• Any physical activity that makes you sweat, breathe harder, and makes your heart beat faster.
• Form of exercise that emphasizes the enhancement of Cardio Vascular.
• Strengthens your heart and lungs.
• Utilizes large muscle groups.

Question 2

What happens when we perform aerobic exercise?

Answer 2

• heart gets stronger & able to pump more blood with each beat (larger stroke volume)
• body becomes efficient in supplying oxygen throughout the body
• muscles are becoming efficient in consuming oxygen.

Question 3

Heart is a _______, thus, when you train it, it gets bigger and pump efficiently.

Answer 3

Muscle

Question 4

The more we exercise our muscles and bones, the more that we will look ___________

Answer 4

younger

Question 5

Health benefits of Aerobic Exercise

Answer 5

• improves cardiovascular endurance
• increase energy
• increase endurance
• improves sleep

Question 6

Aerobic exercises are categorized into two:

Answer 6

Low impact and High Impact Aerobic Exercises

Question 7

Examples of Aerobic Exercise

Answer 7

swimming, biking, dancing, household chores, jogging, playing sports

Question 8

How do “activity” turn to “cardio”?

Answer 8

Intensity and Time

Question 9

The more that we exercise our muscles and bones, the more that we will look _________

Answer 9

younger

Question 10

Improves muscle and body coordination.

Answer 10

Dancing

Question 11

Improves mental performance.

Answer 11

Jogging

Question 12

Aerobic exercise is a form of exercise that emphasizes the enhancement of 1) ________, strengthens your 2) ________ and 3) ________, and utilizes large 4) ________

Answer 12

1) Cardiovascular
2) heart
3) lungs
4) muscle groups

Question 13

It only counts as cardio when you raise your heart rate into an _______ _____, which is __% to __% of your maximum heart rate.

Answer 13

aerobic zone: 55% to 85%

Question 14

For any activity to count as cardio, it has to last at least how many minutes per session?

Answer 14

10 minutes

Question 15

average resting heart rate

Answer 15

60-80 beats per minute

Question 16

Enumerate the 9 Health Benefits of Aerobic Exercise

Answer 16

1) improves cardiovascular conditioning
2) increases energy
3) increases endurance
4) reduces the risk of developing heart disease & diabetes
5) helps reduce body fat and increase HDL (high density lipoprotein)
6) reach and maintain healthy weight
7) improves sleep
8) lowers blood pressure
9) reduces stress, tension, anxiety, and depression

Question 17

According to her, motivation is key to maintaining a regular exercise schedule.

Answer 17

Mary L. Gavin M.D.

Question 18

The average healthy adult inhales and exhales about _________.

Answer 18

7-8 L of air per minute

Question 19

The average healthy adult heart pumps about ____________________

Answer 19

5L of blood per minute

Question 20

It is recommended that you talk with a physician before you start an exercise program.

Answer 20

Exercise Safety

Question 21

Every session of aerobic exercise should include these three…

Answer 21

stretching, warm-up, cool down

Question 22

4 main types of stretches

Answer 22

1) Dynamic
2) Ballistic
3) Static
4) PNF

Question 23

When limbs are moved through a full range of motion at steadily increasing speed

Answer 23

Dynamic

Question 24

When a muscle is placed in a lengthened position and then a bouncing or jerking movement is used to increase the amount of stretch.

Answer 24

Ballistic

Question 25

When a muscle is placed in lengthened position and then a gentle sustained pressure is applied to the muscle.

Answer 25

Static

Question 26

Combines a series of muscle contractions and static stretches

Answer 26

PNF