Aerobic Fitness Benefits – Flashcards
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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.
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