cardiovascular endurance - Correct Answer The ability to exercise the entire body for long periods of time. it requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen.
cardio refers to _____ and pulmonary refers to______ - Correct Answer heart, lungs
...
Group Fitness || ANSWERED & GRADED
cardiovascular endurance - Correct Answer The ability to exercise the entire body for
long periods of time. it requires a strong heart, healthy lungs, and clear blood vessels to
supply the body with oxygen.
cardio refers to _____ and pulmonary refers to______ - Correct Answer heart, lungs
aerobic - Correct Answer with or in the presence of oxygen
aerobic exercise includes any activity which... - Correct Answer uses large muscle
groups
is rhythmical
is of a low-to-moderate intensity that can be performed continuously
What is the main objective of aerobic exercise? - Correct Answer to increase the
maximum amount of oxygen that the body can process in a given amount of time
List 5 forms of aerobic exercise - Correct Answer walking, jogging, running, biking,
cross-country skiing
What is cross-training? - Correct Answer A method of training which involves more
than one modality by which to achieve aerobic fitness.
Two benefits of cross-training - Correct Answer reduces chance of boredom/burnout,
helps prevent injuries
5 benefits of cardiovascular fitness - Correct Answer 1. decreased resting heart rate
2. increased heart size and capacity
3. increased heart function
4. increased ability to burn fat
5. decreased clinical symptoms of anxiety, tension, and depression
explain FITT - Correct Answer 1. Frequency-how often to exercise. At least 3 days per
week on alternate days. More if lower intensity.
2. Intensity-how hard to exercise. Find your target heart rate and oxygen consumption
3. Time-duration of exercise. An individual should be in the target heart rate for at lease
20-30 minutes.
4. Type of exercise-for maximum effect, aerobic exercises need to be rhythmic and
continuous and involve the large muscle groups.
Zone 1 - Correct Answer 50-60% of your maximum heart rate
can have a convo, breathing heavily
fat is used
decreased body fat, blood pressure, and cholesterol
Zone 2 - Correct Answer 60-70% of maximum heart rate
, breathing heavier, can speak short sentences
fat
same as 1
Zone 3 - Correct Answer 70-80% of maximum heart rate
breathing very hard and only able to speak in short phrases
50% fat 50% carb
burn more calories
Zone 4 - Correct Answer 80-90% of maximum heart rate
nearly unable to speak
body begins to produce lactic acid. 85% carbs
burn more calories in a shorter time
how many hours of energy from fat does the body have? Sugar? - Correct Answer 119
hours. 1.5 hours.
Which zone should you spend most of your time working in to improve cardiovascular
endurance? - Correct Answer Zone 3
Define anaerobic threshold - Correct Answer Represents how efficiently your muscles
use oxygen to produce energy or work
how soon should you refuel to prevent sugar cravings? - Correct Answer 45 minutes
The goal of zone training is to: - Correct Answer do more work, with less effort, to burn
more calories
Define warmup - Correct Answer Should consist of fairly low intensity, rhythmic
exercise of larger muscle groups done before an activity for 3-5 minutes.
What is the purpose of a warm-up? - Correct Answer Prepares the body for more
vigorous activity and reduces chance of injury.
A warmup gradually... - Correct Answer warms tissues, increasing blood flow and
nutrients to active areas. It also fine tunes the central nervous system receptor to
improve kinesthetic awareness.
2 parts of a warm-up - Correct Answer a. a graduated aerobic warm-up activity. raises
the internal temp. Ex: walking, jogging
b. activity specific exercises. movement in the warmup should specifically prepare the
body for the movements to be used in the activity/exercise session.
5 physiological benefits of a warm-up - Correct Answer a. higher metabolic rate
b. increased blood flow to muscles
c. increased muscle elasticity
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