Lesson 3: Engaging in Moderate to Vigorous Physical Activity Flashcards
any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when you
are at rest.
aerobic exercise
Doing aerobic exercises regularly strengthens your
heart and lungs
Doing aerobic exercises regularly trains your
cardiovascular system to manage and deliver oxygen quickly and efficiently
uses your large
muscle groups and is rhythmic in nature
aerobic exercise
aerobic exercise can be maintained continuously for
at least 10 minutes
four sites to get your heartbeat per minute
apical, carotid pulse, radial pulse, and temporal pulse site
is taken at the apex of
the heart and can sometimes be felt
very clearly by placing the heel of
the hand over the left side of the
chest
Apical site
is taken
from the carotid artery just beside
the larynx using light pressure
from the tips of the pointer and
middle fingers. Remember; never
check both carotid arteries at the
same time.
carotid pulse site
is taken from
the radial artery at the wrist, in line
with the thumb, using tips of the
pointer and middle fingers.
radial pulse site
can be
obtained from the left or right
temple with light pressure from the
tips of the pointer and middle
fingers
temporal pulse site
the ability of the body’s cardiovascular system to
supply energy during continuous physical activities such as biking and
running.
aerobic fitness
health benefits of aerobic exercise
decreasing the risk of heart disease, stroke, high blood pressure, type II diabetes, and some cancers
examples of aerobic activities
brisk walking, swimming, jogging, and dancing
the ability of the muscles
to exert a force during an
activity such as lifting
weights.
muscular strength
involve using your muscles
to work against a
resistance such as your
body weight, elastic bands
or weights.
muscular strengthening exercises
any weight-bearing activity that produces a
force on the bone
bone strengthening exercise
This force is usually produced
by impact with the ground and
results in bone growth in
children and healthy
maintenance of bone density in
adults.
bone strengthening exercise
examples of bone strengthening activities
jumping, walking, jogging, and weight lifting exercises
activities that serve a dual purpose of strengthening our bones and aerobic system
walking or jogging
is how
many times you can lift
a certain amount of
weight.
muscular endurance
helps
increase muscular
strength and
endurance.
resistance training
resistance training is also known as
weight training or strength training
Strength exercises, such as
weight lifting, push-ups and
crunches, work your muscles
by using resistance (like a
dumbbell or your own body
weight.)
resistance training
This type of exercise
increases lean muscle mass,
which is particularly
important for weight loss,
because lean muscle burns
more calories than other
types of tissue.
resistance training
It is when you
alternate between
several exercises
that target different
muscle groups.
circuit training
how many exercises are alternated in circuit training
5 to 10
stretch your
muscles and may improve your range
of motion at your joints.
flexibility exercises
They can
improve your flexibility and reduce
your risk of injury during sports and
other activities.
flexibility exercises
to condition the muscle
warm-up exercise
allow the body to gradual
transition in a resting or near-resting
state.
cooling down exercise
is most often
recommended for general fitness.
static stretching
ith this
type, you slowly ease into the position and
hold for 10 to 30 seconds before slowly
releasing the stretch.
static stretching
how long should you hold your position when static stretching
10 to 30 seconds
Static stretching
should be performed with
warm muscles, such as after a warm-up or at the end of the workout
two forms of static stretching
active static and passive static
This form of stretching is
used in yoga and martial arts. The
stretch is held by the strength of agonist
muscles
active static
muscles responsible for the movement
agonist muscles
