AEROBIC BASICS Category Name
What type of exercise is also known as “cardio”?
Aerobic exercise
What aerobic movement follows the pattern: left step, right behind, left step, tap?
A. Grapevine
B. V SHAPE
A. Grapevine
What is mobility?
A.The ability to move freely and easily without stress on the body.
B. The inability to move independently, caused by physical or psychological factors like pain, injury, or illness.
A.The ability to move freely and easily without stress on the body.
Should you expect big mobility improvements overnight?
YES
NO
NO
Which mobility exercise targets hip flexibility: Cosax Squats or Black Burns?
Cosax Squats
What does the word aerobic mean?
“With oxygen”
Which step forms a “V” shape on the floor?
A. V-Step
B. V- CLOSE- STEP-CLOSE
A. V-Step
How many sets and repetitions are required per mobility exercise?
A.3 sets, 16 repetitions per set
B. 1 sets, 16 repetitions per set
3 sets, 16 repetitions per set
What is better: consistency or long duration?
Consistency
Which exercise improves shoulder mobility: Paint the Fence or Half Pigeon?
Paint the Fence
Which body systems benefit most from aerobic exercise?
Heart, lungs, and circulatory system
In leg curl, what part of the body moves toward the buttocks?
A. Heels
B. Toes
C. Legs
A. Heels
Name one benefit of mobility training.
Reduced risk of injury / Improved technique / Increased range of motion
Why should mobility sessions not be overly long or complicated?
Quality over quantity; better control and focus
Compare aerobic exercise and mobility training in terms of purpose.
A.Aerobic improves cardiovascular endurance; mobility improves range of motion and joint function.
B. Aerobic improves Muscular endurance and strength; mobility improves range of motion and body function.
A.Aerobic improves cardiovascular endurance; mobility improves range of motion and joint function.
Give two examples of aerobic activities.
Brisk walking, running, swimming, cycling
Why is it important to keep your knees not beyond your toes during squats?
A.To prevent knee injury and maintain proper alignment.
B. To prevent overloading the patellar tendon and encourages a proper, upright posture.
To prevent knee injury and maintain proper alignment.
What fluid helps joints glide freely during movement?
Synovial fluid
Explain the meaning of “Use it or lose it” in mobility training.
If joints are not moved through full range regularly, mobility decreases over time.
Design a short warm-up combining one aerobic and one mobility exercise. Explain why.
March in place + Squat stand with arm extension (raises heart rate and opens hips/shoulders).
How does aerobic exercise differ from anaerobic exercise?
A.Aerobic is sustained activity with oxygen; anaerobic is short bursts of high intensity
B. Aerobic is without oxygen, Anaerobic is with oxygen
A. Aerobic is sustained activity with oxygen; anaerobic is without oyxgen needed
If a beginner feels tired during a routine, which aerobic movements can be modified to reduce intensity? Explain how.
A. March in place instead of grapevine; reduce range of motion; slower tempo.
B. March on different direction of grapevine, add range of motion and faster tempo
A. March in place instead of grapevine; reduce range of motion; slower tempo.
Why is mobility considered important before workouts?
It prepares the body for stress and reduces injury risk.
A student only trains strength and ignores mobility. Predict possible consequences.
A. Unlimited range of motion, high technique, lower injury risk.
B. Limited range of motion, poor technique, higher injury risk.
Limited range of motion, poor technique, higher injury risk.
If a student has tight hips, which exercises should be prioritized?
Cosax squats, Hip pull around the world, Half pigeon.