Aerobic Exercise

What is aerobic exercise?

Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.

What does aerobic exercise do to the heart and lungs?

It overloads the heart and lungs and causes them to work harder than at rest.

What is the important idea behind aerobic exercise?

Get up and get moving.

What are the types of aerobic exercise listed in the module?

Aerobic dance, bicycling, fitness walking, jumping rope, running, stair climbing, and swimming.

What is one benefit of aerobic exercise related to oxygen?

Increased maximal oxygen consumption (VO2 max).

How does aerobic exercise affect cardiovascular/cardiorespiratory function?

It improves cardiovascular/cardiorespiratory function of the heart and lungs.

What happens to maximal cardiac output with aerobic exercise?

It increases.

What happens to maximal stroke volume with aerobic exercise?

It increases.

What happens to blood volume and oxygen-carrying ability with aerobic exercise?

They increase.

How does aerobic exercise affect the heart's workload at a given submaximal intensity?

It reduces myocardial oxygen consumption/workload on the heart.

How does aerobic exercise affect blood supply to muscles?

It increases blood supply and the muscles' ability to use oxygen.

How does aerobic exercise affect heart rate and blood pressure during submaximal exercise?

It lowers heart rate and blood pressure.

What happens to the threshold for lactic acid accumulation with aerobic exercise?

It increases.

How does aerobic exercise affect resting blood pressure in people with high blood pressure?

It lowers resting systolic and diastolic blood pressure.

What happens to HDL cholesterol with aerobic exercise?

It increases.

What happens to blood triglycerides with aerobic exercise?

They decrease.

How does aerobic exercise affect body fat and weight control?

It reduces body fat and improves weight control.

How does aerobic exercise affect glucose tolerance and insulin resistance?

It improves glucose tolerance and reduces insulin resistance.

What are the four elements of an exercise program?

Frequency, intensity, duration, and type of exercise.

What is the recommended exercise frequency in the module?

3–5 days per week.

What intensity is recommended in the exercise program?

Moderate to vigorous.

What is the recommended duration of an exercise session?

20–60 minutes.

What type of exercise should be included in an exercise program?

Specific types, including aerobics.

What is isotonic exercise?

Exercise in which muscles contract and relax to gain tone; these movements are common in many physical education activities.

What is isometric exercise?

Exercise in which muscles undergo tension and hold a certain position for some time to develop muscle strength.

What is aerobic exercise according to the three types of exercise section?

Vigorous movement such as brisk walking, jogging, running, and dancing that produces fast breathing and exercises the heart and lungs.

What is Principle 1 of exercise?

Overload.

What does the principle of overload refer to?

The amount of exercise needed to improve fitness levels.

What three factors should be considered when applying overload?

Intensity, duration, and frequency.

What does intensity indicate?

How hard the exercise can be performed.

How can intensity be monitored during aerobic activity?

By monitoring heart rate.

What training-state heart-rate range is stated in the module?

60 to 80 percent of the maximum rate possible.

What does duration refer to?

The length of each exercise bout.

What is the minimum duration of aerobic exercise suggested for developing cardiovascular endurance?

20–30 minutes.

What does frequency refer to?

The number of exercise sessions an individual performs per week.

How many workouts per week are recommended under frequency?

At least 3–5 workouts.

What is recommended after a strenuous cardiovascular endurance workout?

The next day is usually a mild exercise bout.

What is Principle 2 of exercise?

Progression.

What should progression be based on?

The performer's tolerance for increasing or maintaining overload.

How can exercise level be increased according to progression?

For example, by running farther or adding more resistance, while progressing appropriately.

What is Principle 3 of exercise?

Specificity.

What does the principle of specificity mean?

Exercise should be specific to the concern or goal, such as strength, flexibility, or endurance.

What should physical conditioning match?

The demands that a sport or activity makes on the individual.

What does specificity imply about skills and activities?

Skills and activities are unique and require training generally suited to each.

What is the first phase of exercise?

The warm-up.

When should warm-up activities be conducted?

Before an intense workout.

What are the purposes of a warm-up?

To help performance, decrease aches and pains, prepare muscles, and allow oxygen supply to ready itself for strenuous activity.

Why do muscles perform better when warmed up?

Muscles perform best when they are warmer than normal body temperature.

What should warm-ups include?

Flexibility exercises that stretch all the major muscle groups.

What is the workout phase?

The phase that elevates heart rate and achieves aerobic fitness.

What activities may be included in the workout phase?

Walking, jogging, running, swimming, bicycling, rope skipping, and aerobic dancing.

What is the cool-down phase?

The phase after the workout in which activity is reduced, such as walking for a few minutes.

Why is cooling down helpful?

It can help prevent soreness the next day by helping move exercise waste products into the circulatory system.

How can back-pain problems be minimized?

By exercises that make the muscles of the back, stomach, hips, and thighs strong and flexible.

What recreational activities can help maintain physical condition and minimize back-pain problems?

Running, walking, bike riding, and swimming.

What muscles can specific conditioning exercises target for back-pain prevention?

Back, stomach, hip, and thigh muscles.

What should be done before beginning an exercise program for back-pain exercises?

Discuss the program with a doctor and follow the doctor's advice.

How regularly should back-pain exercises be performed according to the module?

Every other day.

How should you warm up before back-pain exercises?

Use slow, rhythmic exercises; if you have not exercised in some time, walking can be used.

How should breathing be coordinated with each repetition?

Inhale before each repetition and exhale when performing each repetition.

What muscles does the wall slide strengthen?

Back, hip, and leg muscles.

How is the wall slide performed?

Stand with your back against a wall and feet shoulder-width apart; slide down into a crouch with knees bent about 90°, count to five, then slide back up.

How many times should the wall slide be repeated?

5 times.

What muscles does the stomach/hip leg raise strengthen?

Stomach and hip muscles.

How is the stomach/hip leg raise performed?

Lie on your back with arms at your sides, lift one leg, hold it for a count of 10, return it to the floor, and repeat with the other leg.

How many times should the stomach/hip leg raise be repeated?

5 times with each leg.

What modification is suggested if the stomach/hip leg raise is too difficult?

Keep one knee bent and the foot flat on the ground while raising the other leg.

What is an alternative seated version of the stomach/hip leg raise?

Sit upright in a chair with legs straight and extended at an angle to the floor; lift one leg waist-high, slowly return it, and repeat with the other leg.

How many times should the seated leg raise be repeated?

5 times with each leg.

What is guideline #1 for exercising?

There is no single best form of exercise; it depends on what the individual wants to achieve.

What is guideline #2 for exercising?

Choose exercises that you like and enjoy.

What is guideline #3 for exercising?

Exercise 30–60 minutes regularly, 3–5 times a week.

What is guideline #4 for exercising?

Wear light, comfortable clothes and shoes.

When is it recommended to exercise according to guideline #5?

In the morning or late afternoon when it is not so hot.

What should beginners do according to guideline #6?

Follow a graduated exercise program, starting with light exercise and gradually increasing intensity.

What does guideline #7 say about severe exercise?

Severe exercise should be avoided unless the individual is young and athletic.

What does the module say about 'No Pain, No Gain'?

The expression has been discredited by fitness experts.

Should someone work to the point of pain or exhaustion?

No, except as part of a diagnostic medical test.

What additional benefits does aerobic dance provide besides aerobic fitness?

Pleasurable rhythmic exercise, socialization, and an opportunity to make new friends.

Can individuals with disabilities participate in aerobic dance?

Yes; most individuals with disabilities need little help or no modifications to participate successfully in a regular aerobic dance program.

What does aerobic dance combine?

Fat-burning aerobic movements, muscle-building exercises, and stretching performed in routines to music.

What does aerobic mean?

With oxygen; it refers to using oxygen in the muscle's energy-generating process.

How is aerobic exercise characterized in the module?

Moderate intensity undertaken for a long duration.

How are aerobic activities generally performed by definition?

At moderate levels of intensity for extended periods.

What is one key difference between aerobic and anaerobic activity?

Aerobic activity is long in duration and low in intensity, while anaerobic activity is short in duration and high in intensity.

What are examples of aerobic activities listed in the comparison?

Walking, biking, jogging, swimming, aerobic classes, and cross-country skiing.

What are examples of anaerobic activities listed in the comparison?

Racquetball, downhill skiing, weight lifting, sprinting, softball, soccer, and football.

What is the talk test described for aerobic exercise?

You should be able to carry on a short conversation while doing aerobic exercise.

What does grasping for air while talking suggest?

You are probably working anaerobically rather than aerobically.

Who developed aerobic dance and aerobic exercise according to the module?

Kenneth H. Cooper, M.D., an exercise physiologist of the U.S. Air Force.

Why did Kenneth H. Cooper begin studying aerobic performance?

He wondered why some people with excellent muscular strength still had poor performance in long-distance running, swimming, and bicycling.

What did Cooper measure in his early work?

Sustained performance in terms of the ability to utilize oxygen.

When was Cooper's book 'Aerobics' published?

1969.

What activities did Cooper's book include scientific exercise programs for?

Running, walking, swimming, and bicycling.

What did Cooper's data provide?

A scientific baseline for almost all modern aerobics programs.

What are modern aerobics programs largely based on according to the module?

Oxygen-consumption equivalency.

How long should activities such as walking, jogging, rope jumping, swimming, bicycling, and dancing be performed continuously to be aerobic in nature?

Approximately 30–45 minutes, except rope jumping.

How often should these aerobic activities be performed according to the module?

At least three times a week on alternate days.

What is the foremost objective of aerobic exercises?

Cardio-respiratory endurance.

What indicates physical well-being according to the module?

Excellent performance of the heart and lungs.