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44 Cards in this Set
- Front
- Back
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A well-designed aquatic fitness program includes what 4 things?
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1.help w/components of fitness (cardio, etc.), 2.allows us to be social, 3.safe environment, 4.fun
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The aquatic exercises used during aquatic fitness are designed to do what 4 things?
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1. lose weight 2. provide resistance (muscle tone) 3. move joints more freely (flexibility) 4. raise the heart rate
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Water is how many times denser than air?
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1,000 times
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What does aquatic fitness do to bone loss?
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decreases chances
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What are some health benefits of an aquatics class?
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1. lowers blood lipids 2. lowers BP 3. decreases risk of diabetes 4. decreases stress
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What is a desirable fat range for women? men?
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women-17-26%; men 12-21%
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How do we increase aerobic intensity?
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1. add more weight 2. more intensity 3. duration 4. change depth of water
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What should you do for a muscle cramp?
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stretch the muscle
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What should we do if we want to burn calories?
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cardio 45-60 minutes, lots of cardio, lots of days
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What are some special considerations for aquatic fitness?
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we should not imbalance the body-not too strong or too flexible; correct body alignment; stomach muscles contracted, belly to chest, not more than 90 water
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What are some exercise tips for deep water?
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keep joints soft, bend at the knees; no quick twisting movements, stop if uncomfortable; go at own pace
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What are the 6 basic nutrients?
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carbs, vitamins, protein, minerals, water, fats
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Water is a nutrient that...
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hydrates, cools the body, and carries nutrients
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What are some of the benefits of aquatic fitness?
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more people need programs that challenge begin. and athletes, provides a cushioned environ. for people that have joint prob.
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Sit and reach test
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flexibility
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Push-ups
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muscle strength and endurance
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three minute/ 16" step test
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cardiorespiratory endurance
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Hydrostatic weighing
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body composition
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Ability of muscles to generate force
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muscle strength
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Amount of lean mass to adipose tissue
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body comp
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capacity of a joint to move freely
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flexibility
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Ability of the heart and lungs to supply oxygen?
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cardiorespiratory
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Electrical impedance
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`body comp
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sit-ups
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muscle strength
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Walking, running, swimming and aquatics
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cardio
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Does more to promote independent living than the rest
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cardio
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enhances proper and graceful body movement
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flexibility
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Biceps
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front of upper arm
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Gastrocnemius
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calf muscle
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Hamstrings
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back of upper leg
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Latissimus dorsi
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largest/widest muscle in the back
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Pectoralis major
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chest muscle
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Quadriceps
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front of upper leg
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Rectus adominus
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front of the body/ ribs to pubic bone
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Trapezius
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upper back
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Triceps
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back of upper arm
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List three ways to change the intensity level of deep water aerobics.
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more reps, go longer, add weight, go faster
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List 2 types of equipment for toning in water aerobics.
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Dumbells, bricks, stretch bands, noodles, ankle weights, kick boards
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20 yo man w/ resting heart rate of 80. What is his target heart rate at 60% to 85% training intensities?
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1. Maximum hr=220 minus age=200 2. Resting Hr=80 3. Heart rate Reserve=200 minus 80=120 3. Training intensity x .50 and .85 120X 4.add rh=152 and 182
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What is fitness?
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absence of illness or disease
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Cardiovascular endurance (lack of)
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chronic and hypokinetic diseases
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How many adults exercise enough and what do they need?
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10-20%; 3-5 times aerobic, 20+ minutes of cardio
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Muscular flexibility does what 2 things?
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Full rom, allows joints to move freely
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For muscular strength what do we need?
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2-3 times a week, need resistance
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