Benefits of Exercise
Exercise can help to strengthen heart muscle to reduce the risk of ____ ____.
HEART DISEASE
Cardiovascular activities increase your ____ and heart rate.
BREATHING
Strength training can include a variety of modalities, including bodyweight, bands, machines, and free ___.
WEIGHTS
The goal of flexibility training is to increase ____ of ____ and balance.
RANGE OF MOTION
Proper ___ is one key to improved results and reduced risk of injury.
FORM
Improved muscle mass can lead to improved m_____ rate.
METABOLIC
It is recommended you engage in cardiovascular activities for a minimum of ___ minutes per week.
150
It's recommended to do strength training __ to __ days per week.
TWO TO THREE
It's recommended to stretch a minimum of 2 days/week for 30 minutes, holding each stretch for ___ seconds.
30
Strong ___ muscles can help reduce risk of back pain.
CORE
Regular exercise can reduce risk of this brain disorder.
ALZHEIMER'S DISEASE
If you can exchange brief sentences easily while performing an activity, but can not sing, your intensity level is most likely at a ____ level.
MODERATE
It's important to work opposing muscles during strength training to increase strength and reduce the risk of muscular imbalance. The opposing muscle to your bicep is ___.
TRICEP
Dynamic stretches are generally used during a ___-__ to increase blood flow to the muscles and prepare for exercise.
WARM-UP
A workout partner can support you in the gym through accountability, watching form, and s____ heavy lifts.
SPOTTING
Regular exercise can help prevent injuries by increasing strength and balance. This includes injuries from age related events such as ____ and ___.
SLIPS AND FALLS
An important acronym to remember when you are planning your exercise is FITT. It stands for Frequency, Intensity, Type, and ___.
TIME
Muscle tissue burns more ___ than fat tissue.
CALORIES
____ stretching is a style of stretching where you extend a muscle group and hold for an extended period of time to elongate the muscle.
STATIC
Allow ___ hours before training the same muscle group again.
48 HOURS
Exercise can release key hormones called endorphins that can help to reduce this risk of this mental health concern.
DEPRESSION
To calculate your age predicted maximum heart rate, take 220 and subtract your ___. Your moderate intensity heart rate will be between 64%-76% of this number.
AGE
___ to ___ sets are recommended for strength training in most adults.
TWO to FOUR
Balance is an important part of weekly training to reduce falls. One common balance exercise is to simply ____ on ___ ___.
STANDING ON ONE LEG
After exercise, a ____ ___ can help to reduce dizziness, nausea, and stiffness from blood pulling after exercise.
COOL DOWN