Concepts of Aerobics Final

2022

Cardiovascular Disease

Heart failure, Hypertension, Stroke, Coronary Heart Disease

Coronary Heart Disease Risk Factors

Lack of physical activity, Diet, Family History

Astherorosis

Built up lipids on artery wall

Overload Principle

Doing more than normal is necessary to build

Principle of Progression

Training becomes more challenging gradually overtime

Principle of Specificity

Overload is specific to each body part

Principle of Reversibility

If you don't use it, lose it

Dose Response Relationship

The greater dose of activity, the greater the response

Principle of Diminishing Returns

The rate and degree of improvement decreased as a person gets in shape to do more

Principle of Rest and Recovery

Rest is needed to let body recuperate after overload

Principle of Individuality

Benefits vary for each person

FITT Formula

Frequency
Intensity
Time
Type

Tips to add Physical Activity in Daily Life

Taking the stairs, Walking instead of driving, mow the lawn, mopping

Pedometer

Used to measure distance travelled by foot

Cardio

Heart

Vascular

Veins

Arteries

Pump oxygenated blood and rely on pumping action of muscles to move blood

Veins

Pump deoxygenated blood and rely on the pumping action of muscles to move blood

Maximum HR Method

200-(.70 X Age)

Muscular Strength

Amount of force you can put out

Muscular Endurance

How long you can hold that force without getting exhausted

3 Main Characteristics of Popular Sports

-Can be done individually or in small groups
-Self Promotional, Takes little skill
-Provides Challenge

Health Benefits to Resistance Training

-Improve muscle strength
-Weight management
-Maintain balance and flexibility

Concentric

Muscle shorten

Eccentric

Muscle lengthens

Isometric

Muscle tension without contraction

Static Stretching

Active Assistance (safer)

Dynamic Stretching

Active and Ballistic

PNF Stretching

Combines Passive and Active. Promotes increase of strength.

Ballistic Strength

Gradual controlled movement of joints

FITT (stretching)

F: 2-3 days (preferably daily)
I: As far as possible without pain
T: Maximum of 10 minutes

Total Number of Vertebrae

33

Causes of Neck and Back Pain

Overuse, sleep positioning, obesity

Benefits of Good Posture

Easier to breathe, Reduced risk to Injury, Improved circulation

Causes of Poor Posture

Slouching, Age, poor nutrition

Health Risks of Obesity

-High Blood Pressure
- Coronary Heart Disease
- Stroke