Transcript Lesson 1.1: Fitness for Life

Chapter 8: Active Aerobics and Recreation
Lesson 8.1: Active Aerobics
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility,
and Strength
Lesson 8.1: Active Aerobics
Lesson Objectives:
• Explain the difference between lifestyle physical activity
and active aerobics.
• Describe some of the benefits and risks of active aerobic
activities.
• Describe several types of active aerobic activity.
Lesson 8.1: Active Aerobics
Question
What is meant by the term active aerobics?
Lesson 8.1: Active Aerobics
Answer
• Active aerobics refers to aerobic activities that
are of enough intensity to elevate the heart rate
into the target zone.
• This will help build cardiovascular fitness.
Lesson 8.1: Active Aerobics
Question
What distinguishes active aerobic activity from
lifestyle activities?
Lesson 8.1: Active Aerobics
Answer
• Active aerobic activities are higher in intensity.
• Activities at this level are more vigorous than
lifestyle activities (Level 1).
• They are especially good for building
cardiovascular fitness and providing health
benefits.
Lesson 8.1: Active Aerobics
Question
What are some reasons for the popularity of active
aerobics?
Lesson 8.1: Active Aerobics
Answer
• Active aerobic exercise includes jogging/running,
aerobic dance, cycling, and swimming.
• Reasons for the popularity:
– They often do not require high levels of skill.
– They frequently are not competitive.
– They often can be done at home or near home.
– They often do not require a partner or a group.
Lesson 8.1: Active Aerobics
Question
What activities might lead to injuries if you do too
much?
Lesson 8.1: Active Aerobics
Answer
• Jogging/running is one of the
top five activities in terms of
injuries to participants.
• High-impact and step
aerobics also have many
injuries if they are done too
often.
Lesson 8.1: Active Aerobics
Question
What are examples of overuse injuries?
Lesson 8.1: Active Aerobics
Answer
Overuse injuries include
• heel bruises,
• sore shins,
• stress fractures, and
• knee or back injuries.
Lesson 8.1: Active Aerobics
Question
How many forms of aerobic dance can you name?
Lesson 8.1: Active Aerobics
Answer
• Low impact
• High impact
• Step aerobics
Lesson 8.1: Active Aerobics
Question
What are the characteristics of each type of
dance?
Lesson 8.1: Active Aerobics
Answer
• Low impact is typically done with one foot on the
ground at all times.
• This form is best for beginners.
• It results in fewer overuse injuries than other
forms.
Lesson 8.1: Active aerobics
Answer (continued)
• High impact is typically more vigorous and
involves jumping.
• Step aerobics involves dance steps done on a
step or box.
• Some types of aerobic dance use light weights,
rubber bands, and other types of exercise
equipment.
Lesson 8.1: Active Aerobics
Question
What are some advantages of aerobic exercise
machines (such as treadmills and ski
machines)?
Lesson 8.1: Active Aerobics
Answer
Advantages: Aerobic machines are
• easy to use,
• placed in a comfortable environment (fitness
center), and
• can be easily programmed for different types of
workouts.
Lesson 8.1: Active Aerobics
Question
What are some disadvantages of aerobic exercise
machines?
Lesson 8.1: Active Aerobics
Answer
Disadvantages:
• The exercise experience is much more limited
(you are not outdoors, being challenged on
different types of terrain, in different weather
conditions).
• They are expensive.
• You may not have room for them in your house.
Lesson 8.1: Active Aerobics
Question
What are the features of circuit training?
Lesson 8.1: Active Aerobics
Answer
• Performing various exercises at specific exercise
stations.
• Exercise for 30-60 seconds at a time, before
moving to the next exercise.
• A total of 6-12 exercises may make up one
circuit.
• The circuit can be repeated 2-3 times.
Lesson 8.1: Active Aerobics
Question
What are the benefits of rope jumping?
Lesson 8.1: Active Aerobics
Answer
• It is a great cardiovascular workout.
• Jump ropes cost very little.
• It is an easy activity to perform.
Lesson 8.1: Active Aerobics
Question
• What is the benefit of combining martial arts
activities with aerobics?
• What is the name of a popular form of this
activity?
Lesson 8.1: Active Aerobics
Answer
• This workout provides muscle endurance,
strengthening, and aerobic work.
• Tae-Bo is the name of one popular form of this
exercise.
Lesson 8.1: Active Aerobics
Question
Who would benefit from water aerobics, and what
are advantages of water aerobics?
Lesson 8.1: Active Aerobics
Answer
• People who are unfit or overweight would benefit
from water aerobics.
• There is little stress placed on the joints in the
water.
• Water aerobics is also a good social activity.
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Question
What does the trunk lift assess?
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Answer
The flexibility of the lower back
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Question
What does the PACER test assess?
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Answer
Your aerobic fitness
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Question
What does PACER stand for and what is the
objective of this test?
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Answer
• PACER stands for Progressive Aerobic
Cardiovascular Endurance Run.
• To complete the PACER test, you run back and
forth across a 20-meter distance as many times
as you can.
• This will estimate your aerobic fitness.
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Question
What equipment is needed for the PACER test?
Self-Assessment 8: FITNESSGRAM 3—
Cardiovascular Fitness, Flexibility, and Strength
Answer
You will need a tape recorder and a special
audiotape to perform the test.