Everything Exercise
These neurotransmitters are often called the body's "feel-good" hormones and are released during a good workout.
What are endorphins
What is an activity that you can do for Cardio?
What are running, swimming, soccer, biking, etc.
While working out you should never push yourself too far and you should always take ____ when needed.
What are breaks
You should always perform this gentle activity to gradually increase your heart rate and body temperature before a heavy lift.
What is warm-up?
Athletic clothing should be _________ so you can move freely.
What are stretchy and flexible
What are the types of exercise?
What are Cardio and Muscle Strengthening, Flexibility
What activities can you do for muscle strengthening?
What are Lift weights, resistance bands, body-weight exercises (such as push-ups, squats, lunges, and planks)
True or False: For good overall health, it is important to do BOTH, cardio and muscle strengthening activities?
TRUE!
An effective physical warm-up should last...
What is between 5 to 15 minutes. The duration depends primarily on the intensity of your planned workout
True or False: It is important to build physical fitness quickly.
What is False. Building physical fitness quickly is generally unsafe and counterproductive.
What exercise increases your heart rate?
What is Cardio
What are three different types of exercises?
What are aerobic (cardio), muscle strengthening workouts, and flexibility
Exercising improves this....
What are mental health, energy, anxiety, sleep, etc.
The end of an exercise session is called a what?
What is a cool-down
This component of fitness measures your ability to move a joint through its full, unrestricted range of motion:
A: rigid
B: flexibility
B. What is flexibility?
This macronutrient is required for the repair and growth of muscle tissue after exercise.
What is protein
True or False: any physical activity that increases your heart rate and/or helps strengthen your muscles can count as exercise if it is done for at least 10 minutes?
TRUE!
Exercise helps you relieve this...
What are stress, anger, anxiety, depression
The recommended duration for a post-exercise cool-down is...
What is 5 to 10 minutes for most workouts, though it can extend up to 15 to 20 minutes after intense strength training or vigorous cardio
Stretching exercises help you become this...
What is to be more flexible
How much should you exercise per day/per week?
*What is 3 to 5 times a week
- Aim for about 150 minutes a week of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous cardio (like running) 3 to 5 times a week
-strength training 2 days a week
-You can easily break this down into 30 minutes a day, 5 days a week. Even 10 minutes at a time counts!
How can you stay motivated?
-motivators
- Create an exercise schedule
- Set goals: short and long-term
- Find activities that you enjoy
- Exercise with others
You do NOT need this to exercise?
What is a gym or expensive equipment
The minimum percentage of your maximum heart rate you should target to reach the "vigorous" intensity zone
What is 70%
This crucial, often-neglected period immediately following a workout allows the body to repair and strengthen muscles.
What is strength and recovery?