Lecture 2 Dynamic warm up

Question 1

Purpose of a dynamic warm up?

Answer 1

1. increase body and muscle temp
2. Prepare heart and lungs for upcoming work
3. Increase HR for sufficient cardiac output
4. Increase O2 to working musculature
   Decreases the risk of injury

Question 2

What are the parts of a dynamic warm-up?

Answer 2

1. general (light jog-aerobic activity)
2. dynamic (high knees, butt kickers)
3. specific (Mimic upcoming activity)

Question 3

General Fitness Guidelines

Answer 3

(ACSM)
Fitt Principle
-Frequency
-Intensity
-Time
-Type

Question 4

Frequency

Answer 4

The amount of times the exercise will be performed
within a weekly period
-Greater than or equal to 5 days per week for moderate intensity
exercise

Question 5

Intensity

Answer 5

the measurable amount of a property, such as force
HRR – Heart Rate Reserve
APMHR – Resting HR * Desired intensity of exercise + Resting HR

Question 6

Heart rate reserve

Answer 6

220-age(19)
201-60

Question 7

Guidelines for time of working out

Answer 7

30-60 min/day (OR greater than or equal to 150
min/week) of moderate-intensity exercise

Question 8

Guidelines for what type of workout

Answer 8

Type of exercise just refers to the idea that aerobic exercise should be purposeful, rhythmic in nature, continuous and involve major muscle groups

Question 9

Strength Training Guidelines VIA ACSM

Answer 9

Strength training twice a week is recommended.
* Programs should consist of 8-10 different exercises for at least
1 set of 8-12 repetitions per exercise

Question 10

Benefits of Exercise

Answer 10

Decrease the risk of CHD
* Stroke
* Diabetes
* Body Weight management
* Lower Blood Pressure
* Increase bone mineral density
* Improved Cognitive function, Increase Coordination, and Improved Sleep Quality