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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 BMI?
The ability to do physical activity or perform work
First thing When you wake up
Weight / height
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.

2. After 8-12 weeks of exercise RHR will be
Weight of bone - muscle - ligments - organs
Lower
How quickly you recover from exercise
Minimume amount of exercise necessary to produce an improvement in fitness

3. What is the FITT principle?
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Radial - Corolic - Temple
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Frequency - Intensity - Time - Type

4. What is Hydro static
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Most accurate scale.
First thing When you wake up
Extensial fat/ STRENTCHED FAT

5. In order to figure out your THR you must first find ...
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Your maximun heart rate.
(exercise heart rate) - ( Rest heart rate) / 10
Weight of bone - muscle - ligments - organs

6. Strength
Increase angel ex. bisep down
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
How quickly you recover from exercise

7. What are strength and toning exercise.
A FORCE OF RESISTANCE - pushing - pulling - lifting -
Weight of bone - muscle - ligments - organs
Radial - Corolic - Temple
How quickly you recover from exercise

8. When should rest heart rate be taken?
First thing When you wake up
Frequency - Intensity - Time - Type
Do a littl more each time
Body adapts to demands placed on it.

9. What is muscle tone?
The natural tention within a muscle even when it is relaxd
Higher weight and lower rep
Mucle that is prirme mover.
If you are WORKING TOO HARD/ NOT HARD ENOUGH

10. Definition of Agonst?
Zone that you want your heart to be in and you be burning the most calories and still be in the safe zone.
Muscle contraction where tension is created in muscle but no movement
Mucle that is prirme mover.
Frequency - Intensity - Time - Type

11. Types of resistence...
Muscle contraction where tension is created in muscle but no movement
1. free or hand held weights 2. resistance bands 3.body position
How quickly you recover from exercise
Weight / height

12. What combination of exercise builds more muscle?
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
Lower
Higher weight and lower rep

13. Definition of Synergists?
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Muscle group that assists but not prime mover in exercise.
Having resistance - small reps
(exercise heart rate) - ( Rest heart rate) / 10

14. What is fitness?
The opposing muscle group - usually stretched.
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Do a littl more each time
The ability to do physical activity or perform work

15. What is an wasy way to determin exercise pulse?
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
1. 220 - age ( male) 2. 226- age ( female)( both tell us max heart rate) 3. Talk test 4. RPE
Higher weight and lower rep
Most accurate scale.

16. How do u gain endurance?
The opposing muscle group - usually stretched.
Light and moderate with many reps
Having resistance - small reps
Shortning of angel ex. muscle cruel

17. What does the heart rate tell us?
Minimume amount of exercise necessary to produce an improvement in fitness
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
If you are WORKING TOO HARD/ NOT HARD ENOUGH
The ability to do physical activity or perform work

18. What is fitness?
The ability to do physical activity or perform work
Having resistance - small reps
1. free or hand held weights 2. resistance bands 3.body position
ELASTICITY or lower range of motion OF CERTAN JOINT

19. Body composition consists of ...
Lean mass / fat mass
Minimume amount of exercise necessary to produce an improvement in fitness
Body adapts to demands placed on it.
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

20. Formula for recovery heart rate?
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
ELASTICITY or lower range of motion OF CERTAN JOINT
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
(exercise heart rate) - ( Rest heart rate) / 10

21. What does Specificity mean?
First thing When you wake up
Minimume amount of exercise necessary to produce an improvement in fitness
Extensial fat/ STRENTCHED FAT
Body adapts to demands placed on it.

22. What three spots are listed to take pulse?
Minimume amount of exercise necessary to produce an improvement in fitness
Most accurate scale.
Frequency - Intensity - Time - Type
Radial - Corolic - Temple

23. What are the two techniques used for assessment of body composition.
Muscle contraction where tension is created in muscle but no movement
BMI - Hydro Static
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)
Weight / height

24. Definition of Antagonist?
The opposing muscle group - usually stretched.
Extensial fat/ STRENTCHED FAT
Shortning of angel ex. muscle cruel
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep

25. After 8-12 weeks of exercise RHR will be
Lower
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
Tightning or shortning of muscle
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6

26. Muscle endurance
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Progress lightly and more
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
Most accurate scale.

27. What are the two techniques used for assessment of body composition.
Weight of bone - muscle - ligments - organs
Minimume amount of exercise necessary to produce an improvement in fitness
The ability to do physical activity or perform work
BMI - Hydro Static

28. Other techniques to measuring intensity
BMI - Hydro Static
Your maximun heart rate.
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.

29. Strength
Your maximun heart rate.
How quickly you recover from exercise
Higher weight and lower rep
Ability of MUSCLE GROUP to OBSERVER FORCE( do work)

30. Definition of Agonst?
Having resistance - small reps
If you are WORKING TOO HARD/ NOT HARD ENOUGH
Mucle that is prirme mover.
Higher weight and lower rep

31. What is concentric contration ?
How quickly you recover from exercise
1. free or hand held weights 2. resistance bands 3.body position
Increase angel ex. bisep down
Shortning of angel ex. muscle cruel

32. What does the heart rate tell us?
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME
If you are WORKING TOO HARD/ NOT HARD ENOUGH
(exercise heart rate) - ( Rest heart rate) / 10

33. What is BMI?
1. free or hand held weights 2. resistance bands 3.body position
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Weight / height
Radial - Corolic - Temple

34. What is isometric?
Frequency - Intensity - Time - Type
Tightning or shortning of muscle
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Muscle contraction where tension is created in muscle but no movement

35. How do you tone your muscle?
First thing When you wake up
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
(exercise heart rate) - ( Rest heart rate) / 10
Radial - Corolic - Temple

36. Cardion Respiratory Endurance
How quickly you recover from exercise
Body adapts to demands placed on it.
Tightning or shortning of muscle
Ability of HEART and LUNGS to WORK for and EXTENDED PERIOD OF TIME

37. Flexibility
Applly pressure with 3 fingers in any of the three areas(RCT) for10 sec *6
ELASTICITY or lower range of motion OF CERTAN JOINT
Light and moderate with many reps
Weight / height

38. What three spots are listed to take pulse?
Radial - Corolic - Temple
First thing When you wake up
(exercise heart rate) - ( Rest heart rate) / 10
Your maximun heart rate.

39. What is Eccentric Contraction?
Increase angel ex. bisep down
ELASTICITY or lower range of motion OF CERTAN JOINT
Lower
Radial - Corolic - Temple

40. Definition of Synergists?
Body adapts to demands placed on it.
1. free or hand held weights 2. resistance bands 3.body position
Light and moderate with many reps
Muscle group that assists but not prime mover in exercise.

41. What does the overload principle mean?
Lean mass / fat mass
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
Shortning of angel ex. muscle cruel

42. What is a muscle contraction?
1. free or hand held weights 2. resistance bands 3.body position
Tightning or shortning of muscle
Minimume amount of exercise necessary to produce an improvement in fitness
1. free or hand held weights 2. resistance bands 3.body position

43. What does Specificity mean?
Your maximun heart rate.
Body adapts to demands placed on it.
(exercise heart rate) - ( Rest heart rate) / 10
Having resistance - small reps

44. How do u gain strength?
Having resistance - small reps
Increase angel ex. bisep down
Lower
1. free or hand held weights 2. resistance bands 3.body position

45. Fat Mass
Radial - Corolic - Temple
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Extensial fat/ STRENTCHED FAT
First thing When you wake up

46. How do you tone your muscle?
Extensial fat/ STRENTCHED FAT
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
The opposing muscle group - usually stretched.
Radial - Corolic - Temple

47. What is recovery heart rate?
Extensial fat/ STRENTCHED FAT
Lower
How quickly you recover from exercise
Weight of bone - muscle - ligments - organs

48. What does Progress mean?
Perform 1-3 sets of exercises at about 40-70 percent of 1 rep max. 8-15 set rep
Progress lightly and more
Muscle group that assists but not prime mover in exercise.
The ability to do physical activity or perform work

49. Formula for recovery heart rate?
(exercise heart rate) - ( Rest heart rate) / 10
Ability of MUSCLE to WORK FOR EXTENDED PERIOD OF TIME
Body adapts to demands placed on it.
Having resistance - small reps

50. Lean Mass
The opposing muscle group - usually stretched.
Weight of bone - muscle - ligments - organs
Lean mass / fat mass
Having resistance - small reps