Aerobics Basics

Instructions:

• Answer 50 questions in 15 minutes.
• If you are not ready to take this test, you can study here.
• Match each statement with the correct term.
• Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. How do you tone your muscle?
Muscle contraction where tension is created in muscle but no movement
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Increase angel ex. bisep down
Weight of bone - muscle - ligments - organs


2. What does Specificity mean?
Weight of bone - muscle - ligments - organs
Shortning of angel ex. muscle cruel
Shortning of angel ex. muscle cruel
Body adapts to demands placed on it.


3. Cardion Respiratory Endurance
How quickly you recover from exercise
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
If you are WORKING TOO HARD/ NOT HARD ENOUGH
The natural tention within a muscle even when it is relaxd


4. Definition of Antagonist?
Increase angel ex. bisep down
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
The opposing muscle group - usually stretched.


5. What is a muscle contraction?
Tightning or shortning of muscle
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Increase angel ex. bisep down
Muscle group that assists but not prime mover in exercise.


6. Definition of Antagonist?
Shortning of angel ex. muscle cruel
The opposing muscle group - usually stretched.
Your maximun heart rate.
Lower


7. What is a muscle contraction?
Tightning or shortning of muscle
ELASTICITY or lower range of motion OF CERTAN JOINT
How quickly you recover from exercise
Weight / height


8. Fat Mass
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Muscle contraction where tension is created in muscle but no movement
Extensial fat/ STRENTCHED FAT


9. Strength
1. free or hand held weights 2. resistance bands 3.body position
Higher weight and lower rep
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Increase angel ex. bisep down


10. What is isometric?
Muscle contraction where tension is created in muscle but no movement
BMI - Hydro Static
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Having resistance - small reps


11. What does the overload principle mean?
Do a littl more each time
First thing When you wake up
Progress lightly and more
ELASTICITY or lower range of motion OF CERTAN JOINT


12. Muscle endurance
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Muscle group that assists but not prime mover in exercise.
Having resistance - small reps
The ability to do physical activity or perform work


13. What is Eccentric Contraction?
Lean mass / fat mass
Increase angel ex. bisep down
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)


14. What is recovery heart rate?
Your maximun heart rate.
Muscle contraction where tension is created in muscle but no movement
How quickly you recover from exercise
The opposing muscle group - usually stretched.


15. What is Eccentric Contraction?
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Increase angel ex. bisep down
ELASTICITY or lower range of motion OF CERTAN JOINT
Progress lightly and more


16. What are strength and toning exercise.
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Lean mass / fat mass
A FORCE OF RESISTANCE - pushing - pulling - lifting -
The ability to do physical activity or perform work


17. What is Hydro static
Most accurate scale.
First thing When you wake up
Light and moderate with many reps
Your maximun heart rate.


18. What is recovery heart rate?
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
How quickly you recover from exercise
The natural tention within a muscle even when it is relaxd
Lean mass / fat mass


19. What does the heart rate tell us?
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Most accurate scale.
Tightning or shortning of muscle
BMI - Hydro Static


20. What is muscle tone?
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Radial - Corolic - Temple
The natural tention within a muscle even when it is relaxd
Most accurate scale.


21. Definition of Synergists?
ELASTICITY or lower range of motion OF CERTAN JOINT
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Muscle group that assists but not prime mover in exercise.


22. What Is THR( target heart rate)?
Radial - Corolic - Temple
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Having resistance - small reps
The natural tention within a muscle even when it is relaxd


23. What is muscle tone?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
The natural tention within a muscle even when it is relaxd
Higher weight and lower rep
Muscle contraction where tension is created in muscle but no movement


24. What does Progress mean?
Body adapts to demands placed on it.
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Progress lightly and more
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6


25. What is fitness?
1. free or hand held weights 2. resistance bands 3.body position
How quickly you recover from exercise
The ability to do physical activity or perform work
Muscle group that assists but not prime mover in exercise.


26. What is an wasy way to determin exercise pulse?
1. free or hand held weights 2. resistance bands 3.body position
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Shortning of angel ex. muscle cruel
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6


27. What does Specificity mean?
Having resistance - small reps
Body adapts to demands placed on it.
Do a littl more each time
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6


28. After 8-12 weeks of exercise RHR will be
Lower
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Tightning or shortning of muscle
Higher weight and lower rep


29. What is an wasy way to determin exercise pulse?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Weight of bone - muscle - ligments - organs
(exercise heart rate) - ( Rest heart rate) / 10
The opposing muscle group - usually stretched.


30. In order to figure out your THR you must first find ...
Extensial fat/ STRENTCHED FAT
Light and moderate with many reps
1. free or hand held weights 2. resistance bands 3.body position
Your maximun heart rate.


31. What is the FITT principle?
Most accurate scale.
Frequency - Intensity - Time - Type
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Do a littl more each time


32. After 8-12 weeks of exercise RHR will be
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Lower
The opposing muscle group - usually stretched.
Frequency - Intensity - Time - Type


33. What combination of exercise builds more muscle?
The ability to do physical activity or perform work
Higher weight and lower rep
Muscle group that assists but not prime mover in exercise.
Muscle group that assists but not prime mover in exercise.


34. Cardion Respiratory Endurance
1. free or hand held weights 2. resistance bands 3.body position
First thing When you wake up
Muscle contraction where tension is created in muscle but no movement
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME


35. Other techniques to measuring intensity
The ability to do physical activity or perform work
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Weight of bone - muscle - ligments - organs
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep


36. Formula for recovery heart rate?
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Most accurate scale.
Radial - Corolic - Temple
(exercise heart rate) - ( Rest heart rate) / 10


37. In order to figure out your THR you must first find ...
Progress lightly and more
Your maximun heart rate.
If you are WORKING TOO HARD/ NOT HARD ENOUGH
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE


38. What is isometric?
Your maximun heart rate.
Muscle contraction where tension is created in muscle but no movement
Body adapts to demands placed on it.
Lean mass / fat mass


39. When should rest heart rate be taken?
Progress lightly and more
First thing When you wake up
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
1. free or hand held weights 2. resistance bands 3.body position


40. What Is THR( target heart rate)?
Minimume amount of exercise necessary to produce an improvement in fitness
Higher weight and lower rep
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Weight of bone - muscle - ligments - organs


41. What is BMI?
Having resistance - small reps
Lean mass / fat mass
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Weight / height


42. Other techniques to measuring intensity
Higher weight and lower rep
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
The opposing muscle group - usually stretched.
Frequency - Intensity - Time - Type


43. How do u gain strength?
Your maximun heart rate.
Most accurate scale.
Mucle that is prirme mover.
Having resistance - small reps


44. What is the FITT principle?
The natural tention within a muscle even when it is relaxd
Frequency - Intensity - Time - Type
The ability to do physical activity or perform work
Body adapts to demands placed on it.


45. What does the overload principle mean?
(exercise heart rate) - ( Rest heart rate) / 10
The opposing muscle group - usually stretched.
Do a littl more each time
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE


46. Lean Mass
Extensial fat/ STRENTCHED FAT
Weight of bone - muscle - ligments - organs
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Increase angel ex. bisep down


47. Flexibility
Lean mass / fat mass
ELASTICITY or lower range of motion OF CERTAN JOINT
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Lower


48. What are strength and toning exercise.
Progress lightly and more
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Body adapts to demands placed on it.
A FORCE OF RESISTANCE - pushing - pulling - lifting -


49. How do you tone your muscle?
Light and moderate with many reps
Mucle that is prirme mover.
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Mucle that is prirme mover.


50. How do u gain endurance?
Muscle group that assists but not prime mover in exercise.
Frequency - Intensity - Time - Type
Light and moderate with many reps
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6