28 terms

Step Aerobics

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
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
Rest, Ice, Compression, Elevation