Gym midterm

At the end of the cool down phase the body should return to below ______ bpm and ______ should be reduced

120, sweating

Aerobic dance movements must be performed non-step for a minimum of _____ minutes and you must sustain your ______ heart rate

15, target

The body toning session should be about ____ to ____ minutes

15-20

Steady rhythmic beat, can be counted in ____-_____ beats

4-8

Gradually warm ups are usually ____ to ____ minutes.

5-10

Typically, after ____-____ weeks of aerobic exercise training, the resting heart rate will be lower.

6-8

For people in relatively poor condition, the training threshold may be closer to _____%.

60

In order for positive change to occur in the cardiovascular system, exercise must be performed at an intensity high enough to increase the heart rate about ____% of its maximum.

70

Hopping

Aerial movement in which a person takes off on one foot and lands on the same foot

When you are exercising to achieve a training affect your heart rate, must work hard enough to affect your _____________, but not so hard you become ______.

Aerobic capacity, fatigue

What are the seven factors that affect the resting heart rate?

Age, gender, athletic training, heredity, emotional stress, body temperature, caffeine

Variations of these movements are created by integrating _____ and ______ patterns and directional changes

Arm and footwork

Muscles that are not used regularly will ______ and look ______ and ______

Atrophy, loose and flabby

The pulse indicates the heartbeat and is counted in

Beats per minute

_______ is also affected by aerobic dance

Blood pressure

The warm up should consist of movements including:

Calisthenics, stretching, and general body movement

skipping

Combination of a step and hop on the same foot

The ____________________ is the ideal format for improving muscle tone and aesthetic appearance

Combination of strengthening and stretching exercise

warm up

Consist of a variety of movements including exercises involving calisthenics, stretching, and general body movement

aerobic dance

Consist of steps and movements drawn from pedestrian locomotion movements

running

Consist of transferring weight from one foot to another but at one point both feet are off the ground.

walking

Consists of transferring weight from one foot to another with one foot always remaining on the ground

The ________ ______ phase prepares the body for rest.

Cool down

The amount of time needed for ______ _____ varies with each individual, but should be for at least _____ minutes

Cool down, 5

__________blood pressure (a measure of the dilation of the heart cavities while the cavities are filled with blood) usually remains the same or slightly decreases.

Diastolic

The heart rate is ______ proportional to the intensity of the exercise performed. It tells us whether we are working too hard or not hard enough

Directly

As the aerobic capacity of your capacity of your cardiovascular system increases, work will become ________

Easier

Increased metabolic rate allows the body to use more ______ represented by calories, both during the workout and for approximately _____-_____ hours after the workout

Energy, 1-2

Many experts believe that _______/__________ print to a strenuous activity gradually prepares a person to go all out without fear of injury.

Exercise/stretching

Low intensity allows the body to __________ return to its pre-activity state

Gradually

To warm up properly, you need to start out ________ Increase pace and intensity of the exercise until body begins to feel _______ and ________

Gradually, loose and warm

Warm up exercises should begin slowly __________ increasing your effort until you reach a moderate _______ and _______

Gradually, pace and intensity

Warm up recommendation 2- the warm up let's the body _______ shift from a resting state to an active state without undue shock the warmup ______ the body's intake of oxygen which improves physical fitness

Gradually, raises

The ______ is the most readily obtainable measure of cardiovascular response to exercise.

Heart rate

Your ______ ______ is the best indicator for determining your proper intensity.

Heart rate

The internal effects from aerobic exercises are not visibly apparent, they are the.....

Heart, lungs, blood vessels, metabolism (all undergo changes)

It enables cardio respiratory system to carry on its function efficiently under conditions of

Heavy work and physical stress

metabolic rate

How rapidly the body is using its energy stored

The format of an aerobic dance class is designed to increase the efficiency of the heart by...

Incorporating nonstop rhythmic exercise that demands large amounts of oxygen.

The warm up is not a time for ______ _______

Intense stretching

muscle tone

Is a natural tension within a muscle

leaping

Is an aerial movement in which a person moves from one foot to the other foot

jumping

Is an aerial movement in which a person takes off from two feet and lands on two feet

Aerobic dance consists of step and movements drawn from pedestrian locomotor movements that are stylized by the addition of movements from a variety of dance forms: (5)

Jazz, ballet, modern folk, square, social dance

An efficient cardio respiratory system is able to deliver _________ amounts of oxygen rich blood to the working muscles over an extended period of time.

Large

the time necessary for warm up varies with each individual depending on their fitness _______ and _______

Level and age

atrophy

Loose and flabby

The warm up is a time for ___________ and getting muscle ready for aerobic dance

Loosening

Generally a _________ resting heart rate means a healthier heart.

Lower

You should attempt to exercise not at your _______ heart rate, which is the highest rate you can attain, but within your ________ heart rate.

Maximum, target

______ is the body's process of converting food into energy through numerous chemical reactions

Metabolism

During aerobic dance workouts, as the muscles need for oxygen increases, _______ energy is expanded, which _____ the metabolic rate.

More, increases

During aerobic exercise the body demands _______ oxygen so the lungs must deliver ________ oxygen to the working muscles through the blood

More, more

During the body toning phase, equal time must be devoted to all ______ ______

Muscle groups

The body toning format emphasizes ______ body area at a time

One

You must ______ yourself so that you can complete the entire section of the workout

Pace

cool down

Prepares the body for rest

warmup recommendation 4- important ___________ benefit because it mentally prepares a person for the strenuous demands of the upcoming workout.

Psychological

Never use your ______ when taking your pulse.

Pulse

The resistance may be in the form of

Pushing, pulling, lifting your own body weight or body part

ballistic stretching

Quick bouncing stretching

For maximum flexibility, the muscles must be stretched and worked out through the full ______ of _______

Range of motion

Your _______ ________ ________ should be taken 1 minute after you stop exercising. This will indicate how quickly you recover from the exercise session.

Recovery heart rate

A slow stretch tends to counteract a muscle's

Reflex

For maximum benefits, you must perform _______ of each exercise

Repetitions

warm up recommendation 1- 1-it is believed that warm ups ______ the cardiovascular and muscular systems _______ _______ to the oncoming stress of physical activity

Shorten, adjustment period

Sliding

Smooth gliding step together step

static stretching

Smooth slow elongated stretches

Exercise during the warm up period should be ______ rather than ______

Static, ballistic

_______ stretching requires less expenditures of energy which would cause less muscle _______

Static, soreness

The body toning phases of the aerobic dance program promotes ________ and _______

Strength and flexibility

_______ and ______ exercises are those that are performed against a force or resistance

Strength and toning

The exercise should complement the toning exercise by ________ previously worked muscles

Stretching

The cool down consists of _______ exercises that place special emphasis on the ______ used during the work out

Stretching, muscles

The obvious bodily changes occur during a workout are...

Sweating, heavy breathing, and fatigued muscles

warmup recommendation 3- increases the __________ of the muscles. Allowing them to more rapidly and forcefully contract and more rapidly relax.

Temperature

Muscle tone is a natural ________ within a muscle

Tension

stroke volume

The amount of blood the heart pumps per beat

Metabolism

The body's process of converting food into energy through numerous chemical reactions

cardiac output

The total amount of blood the heart pumps in one minute

Muscular contractions

Tightening or shortening of a muscle, will contour and tone muscles.

To fully appreciate the value of an aerobic conditioning program, you should...

Understand what happens to your body during the aerobic class and the importance and benefits of the workout.

The cool down phase should gradually diminish the aerobic activity and intensity of the exercise to bring it down to a __________ ________

Walking pace

Basic locomotor movements (7)

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

Cardio respiratory fitness

What is the most important element of physical fitness?

You should check you resting heart rate at what time?

When you wake up in the morning

The cool down is phase is a continuation of the exercises and movements but performed at a _______ ________

lower intensity

During an aerobic workout, the both the rate at which the heart beats (HR) and the amount of blood the heart pumps per beat (stroke volume) increases so that the

total amount of blood the heart pumps in 1 minute increases. (Cardiac output)