Chapter 4

Question 1

Walking

Answer 1

The safest, easiest, & least expensive form of aerobic exercise

Question 2

Recommended speed for walking

Answer 2

4 mph or faster

Question 3

Recommendations for walking

Answer 3

• Walk 4 mph or faster
• Add arm swinging for greater benefit
• Can be performed in water
• Burns 10% less cal/mile than jogging

Question 4

What is one of the fastest ways to improve cardiorespiratory fitness?

Answer 4

Jogging 3-5 times per week

Question 5

High impact aerobics

Answer 5

Exercise movements in which both feet are off the ground at the same time

Question 6

Low-impact aerobics

Answer 6

Exercise in which one foot is in constant contact with the ground at all times

Question 7

Step aerobics

Answer 7

A form of exercise that combines stepping up & down from a bench with arm movements

Question 8

Plyometric training

Answer 8

Form of exercise that requires forceful jumps off the ground immediately after landing from a previous jump

Question 9

Swimming

Answer 9

Great option for those who cannot walk or jog for extended periods. Risk of injury is very low

Question 10

Water aerobics

Answer 10

Waist or armpit deep water. Vigorous limb movement against the waters resistance

Question 11

Recommendations for cycling

Answer 11

• maintain moderate bike tension to achieve 60-100 revolutions per minute.
• seat height should be adjusted so the knee is flexed at 30 degrees when the foot is at the bottom of the pedaling cycle
• avoid coasting

Question 12

Cross training

Answer 12

Combines 2 or more activities

Question 13

MET

Answer 13

Metabolic equivalent-used to describe effort level

Question 14

👉🏻✌🏼Tips to enhance your aerobic workout ✌🏼👈🏼

Answer 14

1. Warm-up for 5-10 mins to reach target HR
2. Workout time is when HR is maintained in Target zone for 20-60 mins
3. Include a 10-minute aerobic cool-down

Monitor your heart rate during exercise

Question 15

👉🏻👌🏼Aerobic exercise 👌🏼👈🏼

Answer 15

Definition: With oxygen, uses glycogen & fat for fuel, performed for extended periods of time
2 benefits: improves overall health, quality of life, extend life, burns fat, improves mood, strengthens heart & lungs, reduces risk of disease
2 examples: jogging, swimming, biking

Question 16

🖖🏼👉🏻Anaerobic exercise 👈🏼🖖🏼

Answer 16

Definition: without oxygen, lactic acid produced, use glycogen as fuel, performed in short bursts
Benefits: builds lean muscle mass, burns more calories at rest
Examples: sprinting, weight training

Question 17

High intensity interval training

Answer 17

Combines aerobic & anaerobic training
HIIT- includes high to very high intensity intervals combined with low to moderate intensity recovery phases
Benefits: Improves vo2 max, increases fat & cal burning, resting metabolism rate increases for 24-72 hours