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Aerobics Basics

Instructions:

Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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)?
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Mucle that is prirme mover.
Having resistance - small reps
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

2. How do u gain strength?
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
BMI - Hydro Static
Minimume amount of exercise necessary to produce an improvement in fitness

3. In order to figure out your THR you must first find ...
Having resistance - small reps
Light and moderate with many reps
Do a littl more each time
Your maximun heart rate.

4. What is an wasy way to determin exercise pulse?
How quickly you recover from exercise
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Extensial fat/ STRENTCHED FAT
Extensial fat/ STRENTCHED FAT

5. Definition of Agonst?
Mucle that is prirme mover.
BMI - Hydro Static
How quickly you recover from exercise
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE

6. Lean Mass
The opposing muscle group - usually stretched.
Weight of bone - muscle - ligments - organs
The ability to do physical activity or perform work
Muscle group that assists but not prime mover in exercise.

7. What does the overload principle mean?
How quickly you recover from exercise
Do a littl more each time
Radial - Corolic - Temple
First thing When you wake up

8. After 8-12 weeks of exercise RHR will be
Body adapts to demands placed on it.
First thing When you wake up
The ability to do physical activity or perform work
Lower

9. What combination of exercise builds more muscle?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Weight of bone - muscle - ligments - organs
Lean mass / fat mass
Higher weight and lower rep

10. What is Eccentric Contraction?
Weight / height
Progress lightly and more
The ability to do physical activity or perform work
Increase angel ex. bisep down

11. What is Hydro static
Body adapts to demands placed on it.
Most accurate scale.
Radial - Corolic - Temple
Tightning or shortning of muscle

12. What is BMI?
(exercise heart rate) - ( Rest heart rate) / 10
Weight / height
Radial - Corolic - Temple
First thing When you wake up

13. What is muscle tone?
The ability to do physical activity or perform work
BMI - Hydro Static
A FORCE OF RESISTANCE - pushing - pulling - lifting -
The natural tention within a muscle even when it is relaxd

14. What is a muscle contraction?
Lower
Tightning or shortning of muscle
1. free or hand held weights 2. resistance bands 3.body position
BMI - Hydro Static

15. What does treshold for training mean?
Minimume amount of exercise necessary to produce an improvement in fitness
Light and moderate with many reps
Weight / height
(exercise heart rate) - ( Rest heart rate) / 10

16. What is Hydro static
Most accurate scale.
How quickly you recover from exercise
First thing When you wake up
Having resistance - small reps

17. What three spots are listed to take pulse?
Muscle group that assists but not prime mover in exercise.
Lower
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Radial - Corolic - Temple

18. Definition of Antagonist?
Most accurate scale.
The opposing muscle group - usually stretched.
Lower
Lower

19. Definition of Synergists?
Muscle group that assists but not prime mover in exercise.
Extensial fat/ STRENTCHED FAT
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

20. What is recovery heart rate?
How quickly you recover from exercise
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Light and moderate with many reps
Do a littl more each time

21. What is Eccentric Contraction?
Increase angel ex. bisep down
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Lower
Tightning or shortning of muscle

22. What is fitness?
Increase angel ex. bisep down
A FORCE OF RESISTANCE - pushing - pulling - lifting -
How quickly you recover from exercise
The ability to do physical activity or perform work

23. Flexibility
ELASTICITY or lower range of motion OF CERTAN JOINT
Tightning or shortning of muscle
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
The opposing muscle group - usually stretched.

24. What is recovery heart rate?
Shortning of angel ex. muscle cruel
Lean mass / fat mass
How quickly you recover from exercise
Radial - Corolic - Temple

25. What is BMI?
Radial - Corolic - Temple
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Minimume amount of exercise necessary to produce an improvement in fitness
Weight / height

26. What does the overload principle mean?
Lean mass / fat mass
Radial - Corolic - Temple
Muscle group that assists but not prime mover in exercise.
Do a littl more each time

27. What is a muscle contraction?
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Tightning or shortning of muscle
Muscle contraction where tension is created in muscle but no movement
Most accurate scale.

28. Strength
Progress lightly and more
How quickly you recover from exercise
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Minimume amount of exercise necessary to produce an improvement in fitness

29. Body composition consists of ...
Do a littl more each time
Weight / height
How quickly you recover from exercise
Lean mass / fat mass

30. What is muscle tone?
Minimume amount of exercise necessary to produce an improvement in fitness
The natural tention within a muscle even when it is relaxd
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
A FORCE OF RESISTANCE - pushing - pulling - lifting -

31. What is isometric?
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Lower
1. free or hand held weights 2. resistance bands 3.body position
Muscle contraction where tension is created in muscle but no movement

32. How do you tone your muscle?
Most accurate scale.
Lower
Do a littl more each time
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

33. 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
The opposing muscle group - usually stretched.
ELASTICITY or lower range of motion OF CERTAN JOINT

34. Fat Mass
Extensial fat/ STRENTCHED FAT
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Light and moderate with many reps
Weight of bone - muscle - ligments - organs

35. What are the two techniques used for assessment of body composition.
1. free or hand held weights 2. resistance bands 3.body position
(exercise heart rate) - ( Rest heart rate) / 10
BMI - Hydro Static
Progress lightly and more

36. What does Specificity mean?
Body adapts to demands placed on it.
(exercise heart rate) - ( Rest heart rate) / 10
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Tightning or shortning of muscle

37. What is fitness?
The opposing muscle group - usually stretched.
Shortning of angel ex. muscle cruel
The ability to do physical activity or perform work
Higher weight and lower rep

38. Cardion Respiratory Endurance
The natural tention within a muscle even when it is relaxd
Most accurate scale.
Increase angel ex. bisep down
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

39. After 8-12 weeks of exercise RHR will be
Muscle group that assists but not prime mover in exercise.
Body adapts to demands placed on it.
Lower
The natural tention within a muscle even when it is relaxd

40. Other techniques to measuring intensity
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Minimume amount of exercise necessary to produce an improvement in fitness
Muscle group that assists but not prime mover in exercise.
Frequency - Intensity - Time - Type

41. How do u gain endurance?
Light and moderate with many reps
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
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

42. What Is THR( target heart rate)?
How quickly you recover from exercise
The opposing muscle group - usually stretched.
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

43. What is isometric?
Shortning of angel ex. muscle cruel
Increase angel ex. bisep down
Muscle contraction where tension is created in muscle but no movement
Mucle that is prirme mover.

44. What is the FITT principle?
Frequency - Intensity - Time - Type
1. free or hand held weights 2. resistance bands 3.body position
BMI - Hydro Static
Having resistance - small reps

45. Fat Mass
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
1. free or hand held weights 2. resistance bands 3.body position
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Extensial fat/ STRENTCHED FAT

46. Body composition consists of ...
ELASTICITY or lower range of motion OF CERTAN JOINT
Increase angel ex. bisep down
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Lean mass / fat mass

47. What three spots are listed to take pulse?
Radial - Corolic - Temple
Light and moderate with many reps
A FORCE OF RESISTANCE - pushing - pulling - lifting -
BMI - Hydro Static

48. When should rest heart rate be taken?
First thing When you wake up
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Do a littl more each time
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

49. How do u gain endurance?
Frequency - Intensity - Time - Type
Shortning of angel ex. muscle cruel
Light and moderate with many reps
Lean mass / fat mass

50. What is concentric contration ?
Having resistance - small reps
Radial - Corolic - Temple
Your maximun heart rate.
Shortning of angel ex. muscle cruel

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Aerobics Basics

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