Understanding Physical Activities, Energy Systems, and Healthy Behaviors

Twenty question-and-answer flashcards covering definitions, benefits, procedures, and examples related to aerobic exercise, muscle- and bone-strengthening activities, locomotor and axial movements, health behaviors, and basic training terminology.

What is the primary characteristic of aerobic exercise in terms of intensity and duration?

Moderate intensity with repetitive movements performed over a long period of time.

Which energy requirement distinguishes aerobic activities from other workouts?

They rely on oxygen-dependent energy systems to synthesize energy.

During a proper aerobic session, to what percentage of maximum heart rate (maxHR) should the warm-up elevate the heart?

About 50%–60% of maxHR.

How long should the actual aerobic activity last, and at what maxHR range?

At least 20 minutes at 70%–80% of maxHR.

Name three cardiovascular or metabolic benefits of regular aerobic exercise.

Improved maximal oxygen consumption, lower resting blood pressure, and increased HDL (good) cholesterol.

What general effect do muscle- and bone-strengthening exercises have when continued after age 35?

They help stop or slow age-related loss of muscle and bone density.

Differentiate a "rep" from a "set" in strength training.

A rep (repetition) is one complete movement; a set is a group of repetitions performed consecutively.

For basic upper-body strength training, how many repetitions are commonly recommended per set?

Between 6 and 15 repetitions per set (typically performed for three sets).

List two hormonal or metabolic benefits of strength-training exercises.

Improved insulin sensitivity and positive changes in blood cholesterol levels.

What are the eight fundamental locomotor movements?

Walking, running, hopping, jumping, skipping, leaping, galloping, and sliding.

Which basic strength exercise involves lowering the chest toward the floor while maintaining a straight body line?

Push-ups.

How is the "Superman" exercise performed?

From a prone position, lift both arms and legs off the ground without bending the knees, then lower without relaxing fully.

Describe the correct bottom position of a squat in body-weight training.

Thighs parallel to the ground, chest and buttocks pushed out, and knees not extending past the toes.

Identify three common arm movements used in step-aerobic routines.

Biceps curls, overhead press, and frontal raise (other acceptable answers include tricep kickbacks, arm circles, etc.).

What type of eating is defined as consuming food primarily due to feelings rather than hunger?

Emotional eating.

Give two examples of health behaviors that can influence physical performance besides exercise.

Adequate sleep habits and effective stress management.

Which health benefit is shared by both aerobic and strength-training programs regarding blood glucose?

Improved glucose tolerance and reduced insulin resistance/sensitivity.

Why are lower-body strength exercises generally prescribed more repetitions (15–25) than upper-body ones?

Because lower-body muscles are larger and can handle a higher volume for effective training stimulus.

What locomotor movement is defined as launching off one foot and landing on the other?

Leaping.

How does aerobic step choreography typically combine movements to create routines?

By pairing various leg movements (e.g., V-step, knee lift) with arm movements (e.g., overhead pull) to music in repeating or varied sequences.