Cardio-
vascular Endurance
vascular Endurance
List 3 examples of cardiovascular endurance exercises:
Running, cycling, walking, rowing, dancing, swimming
(5 Jumping Jacks)
Which exercise involves bending your knees and lowering your hips, then standing back up?
Squat
(5 Squats)
Define Muscular Endurance
The ability to maintain a muscle contraction for a long period of time without getting tired.
(15 Seconds)
Define Flexibility
The range of motion of joints, muscles, and soft tissues.
(5 Seconds)
Why would body composition matter more than weight?
The scale doesn’t tell the whole story. It can’t differentiate between a pound of fat and a pound of muscle. This can be especially misleading for people who are starting a strength training or overall wellness program. As they gain muscle and lose fat, their weight might stay the same or even increase—despite significant improvements in appearance, strength, energy, and metabolic health. Plus, weight can fluctuate daily due to hormones, what we eat, how we exercise and many other factors. Rather than measuring success by a number on the scale, it is more beneficial to “look under the hood” to get a true understanding of where our weight is coming from and how your overall health is being affected. (It reflects true fitness progress, it’s a better indicator of health risks, it supports long term goal setting).
(2 Burpees)
What does “aerobic activity” mean?
Aerobic activity, also known as cardio, is any movement that gets your heart pumping and makes you breathe faster. Aerobic activities use large muscle groups and are often done for longer periods of time than balance, flexibility or strength activities.
(10 Jumping Jacks)
Define Muscular Strength
Muscular strength is a term used in fitness to describe the amount of force that a muscle or group of muscles can generate in a single maximum effort. (Maximal force).
(10 Squats)
How should a person train in order to develop his or her muscular endurance?
Higher repetitions and lower weight.
(30 Seconds)
What are the 2 types of stretching/flexibility and how are they different from each other?
Static Flexibility: The range of motion around a joint without movement (e.g., holding a split). Dynamic Flexibility: The ability to use a full range of motion during movement (e.g., a high kick).
(10 Seconds)
Explain 2 healthy daily strategies to promote a healthy body composition:
60 minutes of physical activity daily, aerobic activities x strength training, prioritizing whole foods, drinking a lot of water.
(4 Burpees)
What are 3 benefits of aerobic activity?
Better sleep, Improved mood, Reduced stress, Increased energy, Support for a healthy weight.
(15 Jumping Jacks)
List 3 lifetime benefits of muscular strengthening exercises:
Maintaining physical function, increasing bone density, boosting metabolism, prevent age-related muscle loss, lower the risk of injuries, improve heart health, and enhance mental well-being.
(15 Squats)
List 5 muscular endurance exercises:
Push-ups, bodyweight squats, walking lunges, pull ups, calf raises.
(45 Seconds)
What are 2 benefits of flexibility?
Improved performance, injury prevention, better posture/mobility.
(15 Seconds)
Define Body Composition
Used to describe the percentages of fat, bone, and muscle in human bodies.
(6 Burpees)
Miss Mahoney is 22 years old. Miss Mahoney’s resting heart rate is 40 BPM. What would be Miss Mahoney’s target heart rate range be? Round up to the nearest whole number.
*Hint - 60%: MHR – RHR = ______ x 0.6 = ______ + RHR = Lower Limit
85%: MHR – RHR = ______ x 0.85 = ______ + RHR = Upper Limit
60%: 198 – 40 = 158 x 0.6 = 94.8 + 40 = Lower Limit – 135
85%: 198 – 40 = 158 x 0.85 = 134.3 + 40 = Upper Limit – 174
(20 Jumping Jacks)
To improve maximum muscular strength, should you use high weight/low reps or low weight/high reps?
High weight, low repetitions. (20 Squats)
True or False. Does muscular endurance use bodyweight, weights, or both?
Both
(60 Seconds)
What are 2 stretches that target the glutes?
Seated figure 4, seated twist, pigeon.
(20 Seconds)
Which gender has a higher healthy range body fat percentage?
Females. Male=10-20% Females=20-30%
(8 Burpees)
Define and explain the aerobic exercise guidelines *Hint (F.I.T.T.).
Frequency (how often? – at least 3 days per week), Intensity (how hard) – in your personal target heart rate range, Time (how long?) – at least 20 minutes, Type (what?) – Jogging, swimming, bicycling.
(25 Jumping Jacks)
What is a “one-repetition maximum (1RM) test? Give 2 examples of exercises that would be given for a 1RM test.
Back Squat, bench press, dead lift, power clean.
(25 Squats)
Sam is benching 325lbs for 3 sets of 2. Is this an example of muscular endurance? What is this an example of?
No. This is muscular strength.
Before a workout is it better to do only static stretching or only dynamic stretching?
Dynamic. One common myth is that stretching before exercise is always beneficial. While warming up is essential, static stretching can actually weaken your performance. Instead, dynamic stretches are better for preparing your muscles and joints for activity.
(25 Seconds)
What is 1 method body composition is measured?
DEXA Scan, Bioelectrical Impedance Analysis, Skinfold Calipers, Hydrostatic Weighing and Air Displacement, Visual and performance-based tracking.
(10 Burpees)