Chapter 8: Active Aerobics and Recreation

Chapter 8: Active Aerobics and Recreation

Lesson 8.1: Active Aerobics

Self-Assessment 8: FITNESSGRAM 3—Cardiovascular Fitness, Flexibility, and Strength


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.


Question

What is meant by the term 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.


Question

What distinguishes active aerobic activity from lifestyle activities?


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.


Question

What are some reasons for the popularity of 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.


Question

What activities might lead to injuries if you do too much?


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.


Question

What are examples of overuse injuries?


Answer

Overuse injuries include• heel bruises,• sore shins,• stress fractures, and• knee or back injuries.


Question

How many forms of aerobic dance can you name?


Answer

• Low impact• High impact• Step aerobics


Question

What are the characteristics of each type of dance?


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.


Question

What are some advantages of aerobic exercise machines (such as treadmills and ski machines)?


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.


Question

What are some disadvantages of aerobic exercise machines?


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.


Question

What are the features of circuit training?


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.


Question

What are the benefits of rope jumping?


Answer

• It is a great cardiovascular workout.• Jump ropes cost very little.

• It is an easy activity to perform.


Question

• What is the benefit of combining martial arts activities with aerobics?

• What is the name of a popular form of this activity?


Answer

• This workout provides muscle endurance, strengthening, and aerobic work.

• Tae-Bo is the name of one popular form of this exercise.


Question

Who would benefit from water aerobics, and what are advantages of water 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?


Answer

The flexibility of the lower back

Question

What does the PACER test assess?


Answer

Your aerobic fitness


Question

What does PACER stand for and what is the objective of this test?


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.


Question

What equipment is needed for the PACER test?


Answer

You will need a tape recorder and a special audiotape to perform the test.


Chapter 8: Active Aerobics and Recreation

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