Aerobic Fitness Benefits – Flashcards
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Some examples of aerobic exercise:
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Running, swimming, jumping rope, biking.
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What are the three important factors that affect an aerobic workout?
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Frequency, Duration, Intensity.
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Perceived exertion (RPE) scale
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Measures the feelings caused by your exertion.
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How do you determine your target heart rate?
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To determine your maximum heart rate, subtract your age from 220, then multiple this number by .60 for the low end of your target heart range and by .90 for the higher range.
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What is the frequency of aerobic exercise suggested by the American College of Sports Medicine?
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3-5 days a week.
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Excessive aerobic exercise can lead to:
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Excessive fatigue and overtraining.
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The terms "aerobic fitness" and "cardio-respiratory fitness" mean the same thing.
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True.
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Duration refers to the amount of time of your aerobic session.
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True.
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Frequency refers to how hard you exercise.
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False.
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Activities that are low in intensity and of short duration will provide adequate cardio-respiratory improvement.
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False.
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The most common drawbacks of aerobic workouts are joint and muscle strains and sprains.
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True.
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What does making your heart healthy through aerobic conditioning improve?
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Weight management, energy levels, mental function, self-esteem
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Aerobic fitness
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Term used to describe the cardiovascular and respiratory systems working together, especially during exercise, to ensure that the muscles are getting enough oxygen to meet the body's demands
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Cardio-respiratory fitness
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Term used to describe the cardiovascular and respiratory systems working together, especially during exercise, to ensure that the muscles are getting enough oxygen to meet the body's demands
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What does cardio-respiratory fitness training involve?
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intensity, duration, frequency, and type of exercise
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Intensity
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Refers to how hard the body is working. Overloading the heart, lungs, and blood vessels is necessary to improve cardio-respiratory fitness.
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Duration
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Refers to the amount of time of your aerobic session.
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Frequency
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Refers to how often you exercise. Aerobic exercise should be done three to four times a week.
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Types of activity
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Activities that are low in intensity and of short duration will provide little cardio-respiratory improvement
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Target heart rate
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The predetermined working pulse rate that is obtained through aerobic exercise. To do this, measure your pulse periodically during exercise and stay within 50 to 80% of your maximum heart rate.
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Maximum heart rate
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The greatest number of times that your heart can beat in a minute. To determine this, subtract your age from 220. You can multiply this number by 50% to determine the low level of your target heart rate range, or 80% for the higher range.
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Warm up
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refers to the beginning portion of an exercise session that prepares the body by slowly raising your heart rate and muscle temperature
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Cool-down
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The end portion of an exercise session that allows the heart rate to slowly return to normal and to get the blood circulating freely back to the heart.
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What are the most common drawbacks of aerobic workouts?
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Joint and muscle strains
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What can too much aerobic exercise cause?
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Overuse injuries. Lead to excessive fatigue and overtraining. Take time and energy away from other activities such as weight training.
