Test your basic knowledge |

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. What Is THR( target heart rate)?
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Muscle group that assists but not prime mover in exercise.
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.

2. Types of resistence...
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Do a littl more each time
1. free or hand held weights 2. resistance bands 3.body position
Tightning or shortning of muscle

3. Body composition consists of ...
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Lean mass / fat mass
Muscle group that assists but not prime mover in exercise.
The opposing muscle group - usually stretched.

4. What three spots are listed to take pulse?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
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.
Radial - Corolic - Temple

5. After 8-12 weeks of exercise RHR will be
Do a littl more each time
Increase angel ex. bisep down
Progress lightly and more
Lower

6. What is the FITT principle?
Shortning of angel ex. muscle cruel
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Frequency - Intensity - Time - Type

7. What are the two techniques used for assessment of body composition.
Increase angel ex. bisep down
BMI - Hydro Static
The opposing muscle group - usually stretched.
The natural tention within a muscle even when it is relaxd

8. Strength
ELASTICITY or lower range of motion OF CERTAN JOINT
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
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.

9. Types of resistence...
Minimume amount of exercise necessary to produce an improvement in fitness
1. free or hand held weights 2. resistance bands 3.body position
Radial - Corolic - Temple
If you are WORKING TOO HARD/ NOT HARD ENOUGH

10. How do u gain endurance?
Minimume amount of exercise necessary to produce an improvement in fitness
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
ELASTICITY or lower range of motion OF CERTAN JOINT
Light and moderate with many reps

11. Cardion Respiratory Endurance
Muscle group that assists but not prime mover in exercise.
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Weight of bone - muscle - ligments - organs

12. What does treshold for training mean?
Minimume amount of exercise necessary to produce an improvement in fitness
Increase angel ex. bisep down
(exercise heart rate) - ( Rest heart rate) / 10
How quickly you recover from exercise

13. What is BMI?
Mucle that is prirme mover.
Weight / height
Higher weight and lower rep
ELASTICITY or lower range of motion OF CERTAN JOINT

14. Formula for recovery heart rate?
(exercise heart rate) - ( Rest heart rate) / 10
The opposing muscle group - usually stretched.
Extensial fat/ STRENTCHED FAT
Your maximun heart rate.

15. What is BMI?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Tightning or shortning of muscle
Weight / height

16. When should rest heart rate be taken?
First thing When you wake up
Weight of bone - muscle - ligments - organs
How quickly you recover from exercise
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

17. Lean Mass
Frequency - Intensity - Time - Type
BMI - Hydro Static
Weight of bone - muscle - ligments - organs
Muscle contraction where tension is created in muscle but no movement

18. What is concentric contration ?
Increase angel ex. bisep down
Most accurate scale.
BMI - Hydro Static
Shortning of angel ex. muscle cruel

19. Flexibility
ELASTICITY or lower range of motion OF CERTAN JOINT
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
1. free or hand held weights 2. resistance bands 3.body position
The natural tention within a muscle even when it is relaxd

20. What is an wasy way to determin exercise pulse?
Body adapts to demands placed on it.
Higher weight and lower rep
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
(exercise heart rate) - ( Rest heart rate) / 10

21. Formula for recovery heart rate?
Do a littl more each time
(exercise heart rate) - ( Rest heart rate) / 10
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.

22. What is the FITT principle?
Frequency - Intensity - Time - Type
Most accurate scale.
Your maximun heart rate.
Minimume amount of exercise necessary to produce an improvement in fitness

23. What does the heart rate tell us?
If you are WORKING TOO HARD/ NOT HARD ENOUGH
ELASTICITY or lower range of motion OF CERTAN JOINT
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Your maximun heart rate.

24. What is fitness?
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
The ability to do physical activity or perform work
Shortning of angel ex. muscle cruel

25. Definition of Synergists?
Weight of bone - muscle - ligments - organs
Radial - Corolic - Temple
Muscle group that assists but not prime mover in exercise.
Lower

26. How do you tone your muscle?
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

27. In order to figure out your THR you must first find ...
1. free or hand held weights 2. resistance bands 3.body position
Your maximun heart rate.
Lean mass / fat mass
Body adapts to demands placed on it.

28. How do u gain strength?
Mucle that is prirme mover.
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Minimume amount of exercise necessary to produce an improvement in fitness
Having resistance - small reps

29. Definition of Antagonist?
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
The opposing muscle group - usually stretched.
Body adapts to demands placed on it.
1. free or hand held weights 2. resistance bands 3.body position

30. What is recovery heart rate?
Lean mass / fat mass
Higher weight and lower rep
Muscle group that assists but not prime mover in exercise.
How quickly you recover from exercise

31. What is Eccentric Contraction?
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Increase angel ex. bisep down
Your maximun heart rate.

32. What does the heart rate tell us?
Progress lightly and more
BMI - Hydro Static
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Most accurate scale.

33. What are the two techniques used for assessment of body composition.
Muscle contraction where tension is created in muscle but no movement
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.
BMI - Hydro Static

34. What does the overload principle mean?
The natural tention within a muscle even when it is relaxd
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Do a littl more each time
Tightning or shortning of muscle

35. Definition of Synergists?
A FORCE OF RESISTANCE - pushing - pulling - lifting -
ELASTICITY or lower range of motion OF CERTAN JOINT
Muscle group that assists but not prime mover in exercise.
Your maximun heart rate.

36. What does Progress mean?
ELASTICITY or lower range of motion OF CERTAN JOINT
Having resistance - small reps
Progress lightly and more
Muscle group that assists but not prime mover in exercise.

37. Definition of Agonst?
Body adapts to demands placed on it.
Most accurate scale.
Mucle that is prirme mover.
Minimume amount of exercise necessary to produce an improvement in fitness

38. Other techniques to measuring intensity
The opposing muscle group - usually stretched.
Weight / height
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

39. How do u gain strength?
Frequency - Intensity - Time - Type
Lower
Having resistance - small reps
Light and moderate with many reps

40. What is Hydro static
Most accurate scale.
Extensial fat/ STRENTCHED FAT
Increase angel ex. bisep down
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

41. Lean Mass
Weight of bone - muscle - ligments - organs
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Progress lightly and more
Most accurate scale.

42. What does the overload principle mean?
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Weight / height
1. free or hand held weights 2. resistance bands 3.body position
Do a littl more each time

43. Strength
Your maximun heart rate.
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
1. free or hand held weights 2. resistance bands 3.body position
If you are WORKING TOO HARD/ NOT HARD ENOUGH

44. Muscle endurance
Frequency - Intensity - Time - Type
Body adapts to demands placed on it.
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
A FORCE OF RESISTANCE - pushing - pulling - lifting -

45. What are strength and toning exercise.
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Having resistance - small reps
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Radial - Corolic - Temple

46. What is a muscle contraction?
Tightning or shortning of muscle
Progress lightly and more
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Body adapts to demands placed on it.

47. What is a muscle contraction?
Frequency - Intensity - Time - Type
Higher weight and lower rep
Tightning or shortning of muscle
Weight / height

48. What are strength and toning exercise.
A FORCE OF RESISTANCE - pushing - pulling - lifting -
The opposing muscle group - usually stretched.
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Weight / height

49. What is Hydro static
Weight / height
Most accurate scale.
Muscle contraction where tension is created in muscle but no movement
(exercise heart rate) - ( Rest heart rate) / 10

50. What is an wasy way to determin exercise pulse?
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
BMI - Hydro Static
Lower
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6