Aerobic walking

Steady long distance/ Fast paced walking

What types of walking will help lower your body fat?

Pedometer

How do you record your steps and distance?

3500

There are ____ calories in a pound.

Aerobic

Process that requires oxygen?

Aerobic

What type of exercise is walking?

3 to 5

How many days is recommended for someone to work out per week?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

What are the 5 health related components of Fitness?

10,000

How many steps a day will give you an outstanding chance of living a healthy lifestyle?

Calories

To lose body fat you should burn more ____ than you consume.

Cardiorespiratory endurance

a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period of time.

Physical Exercise

A planned, structured, repetitive regimen for the purpose of improving fitness.

Muscular Strength

Uses the maximum amount of force that a muscle can exert against some form of resistance in a single effort.

Physical Fitness

A measure of the body's ability to function efficiently and effectively in work and leisure activities to be healthy.

Flexibility

Ability of muscle to stretch without injury, increase range of motion and prevent injury.

Aerobic Fitness

Is a measure of your body's ability to take oxygen from the atmosphere and use it to produce energy for your muscle cells.

If you are walking 30 mins a day (3 to 4 hours a week), replace every six months. 60 mins (7 hours a week), replace every three months. 3 to 6 months or every 500 miles

How often should I replace my walking sneakers?

Running technically requires both feet to be off the ground at some point during your stride, walking as one foot touching the ground at all times.

How does walking differ from runnning?

softer surfaces, stretching, warming up, slow if you feel shin splint pain, ice after exercise.

How can i prevent/reduce shin splints?

1. Strike the ground with your heel

2. Roll through the step from heel to toe

3. Push off with your toe

4. Bring the back leg forward to strike again with the heel

What are proper walking mechanics?

Lower risk of stroke, hypertension, type II Diabetes, obesity, and heart disease.

List 4 to 5 physical benefits of physical activity

Morning (but depends of preference)

What is the best time of the day to walk?

Support your heel with a snug heel counter Look for a shoe with slight roominess in the toe box Look for outsoles with good traction Make sure the midsoles are made of a cushioning material Ensure good shock absorption with quality insoles Assess each shoe's breathability

What should i look for in a walking sneaker?

walking just after a meal was more effective for weight loss than waiting one hour after eating before walking.

Is it more beneficial to eat before or after walking for 20 minutes or more.

Chest press- Chest tricep shoulders

Squat- quadriceps

Pull ups- Back muscles

Overhead press- shoulders

Name four different exercises that can be done in the weight room and what muscle groups are being used in those exercises?

1. Stand up straight with your feet together a comfortable space apart. Your toes should be pointed forward, but a slight angle is acceptable

2. Imagine a string attached to the top of your head. Feel it lift you up from your hips so you are tall and straight. Do not lean forward or backward.

3. Don't arch your back

4. Suck in your stomach slightly, engage your core muscles.

5. Tuck in your buttocks by rotating your hip slightly forward. This keeps you from arching your back or leaning forward.

6. Focus your eyes 20 feet ahead of you. your head will follow where your eyes are looking.

7. Keep your chin parallel to the ground. You probably already corrected this by looking 20 feet ahead of you, but take a moment to check that your chine isn't tilted up or down.

8. Shrug your shoulders and let them relax, with your shoulders slightly back. This will help relieve the tension so many people carry in our shoulders.

What are good body mechanics for proper walking?