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Step Aerobics EXSA 0160 Final Exam Review

Aerobics is

Any Physical Activity that requires oxygen for a prolonged period of time

Aerobic Exercise

Any Large Muscle , continuous, rhythmic activity

Step Aerobics

A form of aerobic exercis where you step up and down on a bench to the beat of music at rat of 120 to 140 bpm (beats per minute)

The Warm Up

Period of time in which individuals prepare the body for vigorous activity by performing easy movements through a range of motion

The Warm Up

Raises the core temperature of the body and stretches out the muscles and joints

The Warm Up

Leading into the aerobic workout, it is a gradual increase in activity level that allows the heart and lungs to make a smooth transition into exercise

Increasing/Decreasing Aerobic Intensity

Increasing/Decreasing Arm movements. Raising/Lowering the step height in step aerobics. Increasing/Decreasing speed in high impact aerobics

Proper Hydration

Critical to Physical Health and Performance

Strategies to Prepare for Aerobic Exercise

Goal Setting, Developing an individualized plan, identifying and overcoming barriers to continued exercise, finding/using sources of motivation, measuring and evaluating your progress and goals

Number one Killer in the US

Heart Disease

Seven Risk Factors for Heart Disease/Stroke

Smoking,Hypertension, High Cholesterol, Physical Inactivity, Heredity, Gender, Increasing Age

Individuals with poor fitness

Have an 8 times higher risk of death due to cardiovascular disease

Individuals with poor fitness

Have a 5 times higher probablity of dying from cancer than people with excellent/good fitness levels

Women who exercise regularly

Cut their risk of breast cancer in half

The ACSM (American College of Sports Medicine)

Recommends moderate intense physical activity (brisk walking for 30 min. most days of the week

Recommended for weight loss

Aerobics exercise most days of the week for 30-60min at a low moderate intensity

Benefits of Physical Exercise

Helps prevent osteoporosis, decreases blood pressure & cholesterol

Benefits of Physical Exercise

Decreases risk of breast cancer, diabetes, cardiovascular disease

Benefits of Physical Exercise

Decreases stress depression, and anxiety, increases strength and endurance

The Principle Overload

Occurs when more muscles, including the heart are overloaded or stressed more than normal amounts resulting in fitness gains

To Achieve the Gains of Overload

Place a Demand that is greater than normal on the heart and lungs during aerobic activity by sustaining longer bouts of exercise or increasing the intensity of the exercise by working at a higher level (higher heart rate) or by performing aerobic exercise on more days of the week

Dropout Rate in Exercise Programs

30-70% w/in the first six months of starting

Best Source of Hydration/Re hydration for fitness exercise of 1hr or less

Plain Cool Water

Absorbed Into The Body More Quickly Than Sugared Drinks

Water

You Should Drink Water

30 Min before Class and After Exercising and during class

Prevent Exercise Related Injuries

Wearing Good Shoes, Exercising on a Resilient Surface, Using Good Exercise Technique

Prevent Exercise Related Injuries

Maintaining Propoer Alignment Throughout Class & Modifying Exercises to Suit Your Ability

R.I.C.E.

Rest, Ice, Compression, Elevation

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