1. Chapter 8: Active Aerobics and Recreation
Lesson 8.1: Active Aerobics
Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength

2. 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.

3. Lesson 8.1: Active Aerobics
Question
What is meant by the term active aerobics?

4. 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.

5. Lesson 8.1: Active Aerobics
Question
What distinguishes active aerobic activity from lifestyle activities?

6. 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.

7. Lesson 8.1: Active Aerobics
Question
What are some reasons for the popularity of active aerobics?

8. 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.

9. Lesson 8.1: Active Aerobics
Question
What activities might lead to injuries if you do too much?

10. 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.

11. Lesson 8.1: Active Aerobics
Question
What are examples of overuse injuries?

12. Lesson 8.1: Active Aerobics
Answer
Overuse injuries include
heel bruises,
sore shins,
stress fractures, and
knee or back injuries.

13. Lesson 8.1: Active Aerobics
Question
How many forms of aerobic dance can you name?

14. Lesson 8.1: Active Aerobics
Answer
Low impact
High impact
Step aerobics

15. Lesson 8.1: Active Aerobics
Question
What are the characteristics of each type of dance?

16. 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.

17. 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.

18. Lesson 8.1: Active Aerobics
Question
What are some advantages of aerobic exercise machines (such as treadmills and ski machines)?

19. 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.

20. Lesson 8.1: Active Aerobics
Question
What are some disadvantages of aerobic exercise machines?

21. 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.

22. Lesson 8.1: Active Aerobics
Question
What are the features of circuit training?

23. Lesson 8.1: Active Aerobics
Answer
Performing various exercises at specific exercise stations.
Exercise for 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.

24. Lesson 8.1: Active Aerobics
Question
What are the benefits of rope jumping?

25. Lesson 8.1: Active Aerobics
Answer
It is a great cardiovascular workout.
Jump ropes cost very little.
It is an easy activity to perform.

26. 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?

27. 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.

28. Lesson 8.1: Active Aerobics
Question
Who would benefit from water aerobics, and what are advantages of water aerobics?

29. 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.

30. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Question
What does the trunk lift assess?

31. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Answer
The flexibility of the lower back

32. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Question
What does the PACER test assess?

33. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Answer
Your aerobic fitness

34. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Question
What does PACER stand for and what is the objective of this test?

35. 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.

36. Self-Assessment 8: FITNESSGRAM 3— Cardiovascular Fitness, Flexibility, and Strength
Question
What equipment is needed for the PACER test?

37. 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.