Quiz #2 ReviewQuiz #2 Review

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EXTRA MILEEXTRA MILE

Building Cardiovascular FitnessBuilding Cardiovascular FitnessQuestion:Question:

What is the definition of anaerobic exercise What is the definition of anaerobic exercise and why is it important? and why is it important?

Building Cardiovascular FitnessBuilding Cardiovascular FitnessAnaerobic activity is done in short, fast bursts in Anaerobic activity is done in short, fast bursts in which the heart cannot supply the oxygen as fast which the heart cannot supply the oxygen as fast as the muscles use it.as the muscles use it.Anaerobic fitness is important for performance in Anaerobic fitness is important for performance in many sports such as: basketball, soccer, many sports such as: basketball, soccer, lacrosse, gymnastics, and football.lacrosse, gymnastics, and football.

Building Cardiovascular FitnessBuilding Cardiovascular FitnessQuestion:Question:

What guidelines should someone follow who What guidelines should someone follow who wants to do anaerobic activity?wants to do anaerobic activity?

Building Cardiovascular FitnessBuilding Cardiovascular Fitness

Answer:Answer:They should do short bursts of vigorous They should do short bursts of vigorous exercise for less than 30 seconds.exercise for less than 30 seconds.Recoveries should be between 30 seconds Recoveries should be between 30 seconds and 3 minutes.and 3 minutes.Interval trainingInterval training are activities in which are activities in which short bursts of high intensity exercises are short bursts of high intensity exercises are alternated with rest periods.alternated with rest periods.Examples:Examples: Circuit training, sprint intervals, pacer Circuit training, sprint intervals, pacer testtest

Building Cardiovascular FitnessBuilding Cardiovascular Fitness

Question:Question:

What does the term What does the term aerobic fitnessaerobic fitness mean? mean?

Building Cardiovascular FitnessBuilding Cardiovascular FitnessAnswer:Answer:

AerobicAerobic means means ““with with oxygen.oxygen.””Aerobic exerciseAerobic exercise means means exercise you can exercise you can sustain for long periods sustain for long periods of time.of time.Aerobic fitnessAerobic fitness is the is the same thing as same thing as cardiovascular fitness.cardiovascular fitness.

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Question:Question:

An acronym, FITT, is used to remind you An acronym, FITT, is used to remind you about the basic principles of exercise. about the basic principles of exercise. What does FITT stand for?What does FITT stand for?

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Answer:Answer:

FrequencyFrequencyIntensityIntensityTimeTimeTypeType

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Question:Question:

What does frequency refer to?What does frequency refer to?

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Answer:Answer:Frequency refers to how often you do physical Frequency refers to how often you do physical activity.activity.For example, to develop For example, to develop active aerobics active aerobics you you should exercise should exercise 3-6 x each week3-6 x each week

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Question:Question:

What does intensity refer to?What does intensity refer to?

How Much Physical How Much Physical Activity Is Enough?Activity Is Enough?

Intensity refers to how hard you are Intensity refers to how hard you are doing physical activity. How do you doing physical activity. How do you measure this?measure this?You can take your pulse rate during You can take your pulse rate during exercise (count the number of beats you exercise (count the number of beats you feel for 6 seconds and multiply by 10….you feel for 6 seconds and multiply by 10….you are simply adding a zero). are simply adding a zero).

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Question:Question:

What does time refer to?What does time refer to?

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Answer:Answer:Time refers to how long you do Time refers to how long you do physical activity.physical activity.To build cardiovascular fitness, be To build cardiovascular fitness, be active continuously for a minimum of active continuously for a minimum of 20 minutes.20 minutes.

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Question:Question:

What does type refer to?What does type refer to?

How Much Physical Activity How Much Physical Activity Is Enough?Is Enough?

Answer:Answer:Type refers to the specific type of activity Type refers to the specific type of activity you do to get the benefit you want.you do to get the benefit you want.

For example, the type of activity you use For example, the type of activity you use to build cardiovascular fitness is different to build cardiovascular fitness is different from the type of activity to build strength from the type of activity to build strength or flexibility. or flexibility.

How Much Physical Activity How Much Physical Activity

Is Enough?Is Enough?

Answer:Answer: The Physical Activity PyramidThe Physical Activity Pyramidrepresents the kinds and amount represents the kinds and amount of physical activity that people of physical activity that people should do to remain fit should do to remain fit and healthy.and healthy.

How Much Physical Activity How Much Physical Activity

Is Enough?Is Enough? Level 1

Lifestyle Physical Activity

Level 2

Active Sports and Recreational Activities / Active Aerobic Activities

Level 3

Flexibility Activities / Muscle Fitness Activities

Level 4

Limit Sedentary Living

How Much Physical Activity How Much Physical Activity

Is Enough?Is Enough? Level 1

F = All or Most Days, I = Moderate, T = 30m

Level 2

F = 3-6 days, I = Moderate to Vigorous, T = 20 or more minutes

Level 3

Flexibility: F = 3-7 days, I = Moderate Stretch, T = 15 to 30 secMuscle Fitness: F = 2-3 days, I= Moderate to Vig Resistance, T= 8-12 reps, 1 to 3 sets

Level 4Avoid inactive periods of time for more than 2 hours a day

Physical Activity PyramidPhysical Activity Pyramid

Question: Question:

What is meant by What is meant by lifestyle physical activitieslifestyle physical activities??

Physical Activity PyramidPhysical Activity PyramidAnswer:Answer: Activities that you can do daily or Activities that you can do daily or

nearly every day – on your own, nearly every day – on your own, or with someone else.or with someone else.

Examples include walking, Examples include walking, jogging, cycling, hiking, and jogging, cycling, hiking, and involvement in other outdoor involvement in other outdoor recreational activities.recreational activities.

Physical Activity PyramidPhysical Activity Pyramid

Question:Question:

What is active aerobics?What is active aerobics?

Physical Activity PyramidPhysical Activity Pyramid

Answer:Answer:

Active aerobics is associated with many health Active aerobics is associated with many health and wellness benefits. and wellness benefits.

Active aerobics benefits Active aerobics benefits cardiovascular fitness and cardiovascular fitness and body composition.body composition.

You should perform aerobic You should perform aerobic activity 3 to 6 times a activity 3 to 6 times a week. week.

Physical Activity PyramidPhysical Activity Pyramid

Question:Question:What are active sports and What are active sports and

recreation?recreation?

Physical Activity PyramidPhysical Activity Pyramid

Answer:Answer:

Active sport and recreational activitiesActive sport and recreational activities They are helpful in maintaining many They are helpful in maintaining many

parts of fitness and in building skills.parts of fitness and in building skills. You can substitute active sport or You can substitute active sport or

recreational activity for some of the recreational activity for some of the aerobic activities. aerobic activities.

Physical Activity PyramidPhysical Activity Pyramid

Question:Question:

What is meant by What is meant by exercise for flexibilityexercise for flexibility??

Physical Activity PyramidPhysical Activity Pyramid

Yoga, stretching, GymnasticsYoga, stretching, Gymnastics

Physical Activity PyramidPhysical Activity Pyramid

Question:Question:

What is meant by What is meant by exercise for strength exercise for strength and muscular enduranceand muscular endurance??

Physical Activity PyramidPhysical Activity Pyramid

Answer:Answer:

To develop muscular strength or endurance, To develop muscular strength or endurance, you must exercise at least two days a week. you must exercise at least two days a week.

The type of exercise would be resistance The type of exercise would be resistance training (or weight training). training (or weight training).

Good strength and muscular endurance Good strength and muscular endurance results in better performance, improved results in better performance, improved body appearance, a healthier back, good body appearance, a healthier back, good posture, and stronger bones.posture, and stronger bones.

Physical Activity PyramidPhysical Activity Pyramid

Question:Question:

What is meant by What is meant by inactivity and sedentary inactivity and sedentary livingliving??

Physical Activity PyramidPhysical Activity PyramidAnswer:Answer:

Not doing regular activity or exercise Not doing regular activity or exercise (bad).(bad).

We need to take time to recover from daily We need to take time to recover from daily stresses.stresses.

Periods of rest and sleep are important.Periods of rest and sleep are important.Studying, reading, and even watching Studying, reading, and even watching

television can help. television can help.

What are the 6 skill-related components What are the 6 skill-related components of Physical Fitness?of Physical Fitness?

A________________ (the ability to change directions quickly)A________________ (the ability to change directions quickly)B________________ (the ability to keep an upright position)B________________ (the ability to keep an upright position)C________________ (the ability to use body parts together)C________________ (the ability to use body parts together)P________________ (the ability to use strength quickly)P________________ (the ability to use strength quickly)R_____ T_________ (the amount of Time it takes to react)R_____ T_________ (the amount of Time it takes to react)S________________ (the ability to cover a distance quickly)S________________ (the ability to cover a distance quickly)

Flexibility Facts Flexibility Facts

Question:Question:

What is meant by the term What is meant by the term range of motion range of motion (ROM)(ROM)??

Flexibility Facts Flexibility Facts

Answer:Answer:

ROM means the degree of movement you ROM means the degree of movement you have.have.Gymnasts have a large range of motion Gymnasts have a large range of motion around the shoulder joint.around the shoulder joint.Hurdlers have a large range of motion Hurdlers have a large range of motion around the hip joint.around the hip joint.

Muscle Fitness BasicsMuscle Fitness Basics

What is resistance?What is resistance?

Muscle Fitness BasicsMuscle Fitness Basics

Answer:Answer:

A force that acts against your A force that acts against your musclesmuscles

What is an Isometric contraction?What is an Isometric contraction?A contraction without A contraction without movementmovement

What is an isotonic What is an isotonic Contraction?Contraction?A muscle contracts and A muscle contracts and changes length (gets changes length (gets shorter or longer).shorter or longer).