Kine Ch 4 Flashcards
Excercise should be based on…
personal enjoyment
Convience
avalability
what exercise is the most…
natural/easiest
safest
least expensive
aerobic exercise
Walking
What exercise is the fastest way to improve cardiorespiratory endurance, risk of injury is greater and requires a good pair of runn shoes
Jogging
Good for those with injuries or back problems
– Beneficial for overweight individuals
– Almost as strenuous as jogging on land
deep water jogging
One of the strongest trends in worldwide fitness
– Develops and maintains muscular fitness, health, and
functional capacity in adults
– Further develops or maintains muscular strength and
endurance in midlife and throughout the aging process
Strength training
Has gained popularity over the past couple of years
– A variety of options are available
– High impact, plyometric training exerts lots of force on
legs and knees
It is recommended that prior to participating, lower impact
strength and aerobic exercises be done
– Low impact classes have only one foot off the ground at
a time
Group exercise
ses many major muscle groups
– Option for those who cannot jog or walk for extended
periods
– Low risk of injury
– Maximal heart rates lower than running
– Minimize gliding for fitness benefits
– Most of the work is done by upper body muscles
Swimming
Incorporates rhythmic arm and leg actions performed in
a vertical position while submerged in waist to armpit
deep water
– Water provides resistance
– Contributes to cardiorespiratory development
– Virtually no impact
– Maximal heart rates lower than running
Water aerobics
Good exercise for people with lower-body or lower-back
injuries
– Non-weight-bearing activity
– Develops cardiorespiratory system, muscular strength,
and leg endurance
– Requires skill and proper bike settings
– Safety is a key issue in road cycling
– Road cyclists must follow same rules as motorists
Cycling
Select the right bike and wear a helmet
– Use hand signals
– Ride with others, but do not ride side by side
– Be aware of turning vehicles; watch for ice and other
potential hazards (e.g., storm drains)
– Wear appropriate clothes and shoes; take a cell phone
with you
– Use the brightest bicycle light
Cyclist suggestions
Define cross training
two or more activities in exercise program
Requires vigorous lower and upper body movements
– High-intensity and low impact
– Very high maximal oxygen uptakes
– Requires skill to be proficient
– Seek instruction to fully enjoy and reap its benefits
Cross country skiing
Low-impact activity that provides a complete body
workout
– Workloads can be regulated on most rowing machines
Rowing
Very efficient forms of aerobic exercise
– Low impact
– Intensity easily controlled on equipment
stair master
Examples include tennis, racquetball, squash, and
badminton
– Aerobic benefits depend on skill, intensity, and duration
of a game
– Enjoyment, social fulfillment, and relaxation
– Requires continuous play to maintain target heart rate
Racquet sports
