Chapter 8: Active Aerobics and Recreation
description
Transcript of Chapter 8: Active Aerobics and Recreation
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Chapter 8: Active Aerobics and Recreation
Lesson 8.1: Active Aerobics
Self-Assessment 8: FITNESSGRAM 3—Cardiovascular Fitness, Flexibility, and Strength
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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.
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Lesson 8.1: Active Aerobics
Question
What is meant by the term active aerobics?
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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.
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Lesson 8.1: Active Aerobics
Question
What distinguishes active aerobic activity from lifestyle activities?
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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.
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Lesson 8.1: Active Aerobics
Question
What are some reasons for the popularity of active aerobics?
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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.
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Lesson 8.1: Active Aerobics
Question
What activities might lead to injuries if you do too much?
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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.
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Lesson 8.1: Active Aerobics
Question
What are examples of overuse injuries?
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Lesson 8.1: Active Aerobics
Answer
Overuse injuries include• heel bruises,• sore shins,• stress fractures, and• knee or back injuries.
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Lesson 8.1: Active Aerobics
Question
How many forms of aerobic dance can you name?
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Lesson 8.1: Active Aerobics
Answer
• Low impact• High impact• Step aerobics
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Lesson 8.1: Active Aerobics
Question
What are the characteristics of each type of dance?
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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.
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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.
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Lesson 8.1: Active Aerobics
Question
What are some advantages of aerobic exercise machines (such as treadmills and ski machines)?
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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.
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Lesson 8.1: Active Aerobics
Question
What are some disadvantages of aerobic exercise machines?
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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.
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Lesson 8.1: Active Aerobics
Question
What are the features of circuit training?
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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.
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Lesson 8.1: Active Aerobics
Question
What are the benefits of rope jumping?
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Lesson 8.1: Active Aerobics
Answer
• It is a great cardiovascular workout.• Jump ropes cost very little.
• It is an easy activity to perform.
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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?
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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.
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Lesson 8.1: Active Aerobics
Question
Who would benefit from water aerobics, and what are advantages of water aerobics?
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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.
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Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Question
What does the trunk lift assess?
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Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Answer
The flexibility of the lower back
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Question
What does the PACER test assess?
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
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Answer
Your aerobic fitness
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
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Question
What does PACER stand for and what is the objective of this test?
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
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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
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Question
What equipment is needed for the PACER test?
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
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Answer
You will need a tape recorder and a special audiotape to perform the test.
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength