Aerobic Muscle & Bone Strengthening Activities Flashcards
What is Aerobic Exercise?
- 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.
What happens when we perform aerobic exercise?
- 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.
Heart is a _______, thus, when you train it, it gets bigger and pump efficiently.
Muscle
The more we exercise our muscles and bones, the more that we will look ___________
younger
Health benefits of Aerobic Exercise
- improves cardiovascular endurance
- increase energy
- increase endurance
- improves sleep
Aerobic exercises are categorized into two:
Low impact and High Impact Aerobic Exercises
Examples of Aerobic Exercise
swimming, biking, dancing, household chores, jogging, playing sports
How do “activity” turn to “cardio”?
Intensity and Time
The more that we exercise our muscles and bones, the more that we will look _________
younger
Improves muscle and body coordination.
Dancing
Improves mental performance.
Jogging
Aerobic exercise is a form of exercise that emphasizes the enhancement of 1) ________, strengthens your 2) ________ and 3) ________, and utilizes large 4) ________
1) Cardiovascular
2) heart
3) lungs
4) muscle groups
It only counts as cardio when you raise your heart rate into an _______ _____, which is __% to __% of your maximum heart rate.
aerobic zone: 55% to 85%
For any activity to count as cardio, it has to last at least how many minutes per session?
10 minutes
average resting heart rate
60-80 beats per minute
Enumerate the 9 Health Benefits of Aerobic Exercise
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
According to her, motivation is key to maintaining a regular exercise schedule.
Mary L. Gavin M.D.
The average healthy adult inhales and exhales about _________.
7-8 L of air per minute
The average healthy adult heart pumps about ____________________
5L of blood per minute
It is recommended that you talk with a physician before you start an exercise program.
Exercise Safety
Every session of aerobic exercise should include these three…
stretching, warm-up, cool down
4 main types of stretches
1) Dynamic
2) Ballistic
3) Static
4) PNF
When limbs are moved through a full range of motion at steadily increasing speed
Dynamic
When a muscle is placed in a lengthened position and then a bouncing or jerking movement is used to increase the amount of stretch.
Ballistic
