Aquatic Fitness Midterm
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- A well-designed aquatic fitness program includes what 4 things?
- 1.help w/components of fitness (cardio, etc.), 2.allows us to be social, 3.safe environment, 4.fun
- The aquatic exercises used during aquatic fitness are designed to do what 4 things?
- 1. lose weight 2. provide resistance (muscle tone) 3. move joints more freely (flexibility) 4. raise the heart rate
- Water is how many times denser than air?
- 1,000 times
- What does aquatic fitness do to bone loss?
- decreases chances
- What are some health benefits of an aquatics class?
- 1. lowers blood lipids 2. lowers BP 3. decreases risk of diabetes 4. decreases stress
- What is a desirable fat range for women? men?
- women-17-26%; men 12-21%
- How do we increase aerobic intensity?
- 1. add more weight 2. more intensity 3. duration 4. change depth of water
- What should you do for a muscle cramp?
- stretch the muscle
- What should we do if we want to burn calories?
- cardio 45-60 minutes, lots of cardio, lots of days
- What are some special considerations for aquatic fitness?
- 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
- What are some exercise tips for deep water?
- keep joints soft, bend at the knees; no quick twisting movements, stop if uncomfortable; go at own pace
- What are the 6 basic nutrients?
- carbs, vitamins, protein, minerals, water, fats
- Water is a nutrient that...
- hydrates, cools the body, and carries nutrients
- What are some of the benefits of aquatic fitness?
- more people need programs that challenge begin. and athletes, provides a cushioned environ. for people that have joint prob.
- Sit and reach test
- flexibility
- Push-ups
- muscle strength and endurance
- three minute/ 16" step test
- cardiorespiratory endurance
- Hydrostatic weighing
- body composition
- Ability of muscles to generate force
- muscle strength
- Amount of lean mass to adipose tissue
- body comp
- capacity of a joint to move freely
- flexibility
- Ability of the heart and lungs to supply oxygen?
- cardiorespiratory
- Electrical impedance
- `body comp
- sit-ups
- muscle strength
- Walking, running, swimming and aquatics
- cardio
- Does more to promote independent living than the rest
- cardio
- enhances proper and graceful body movement
- flexibility
- Biceps
- front of upper arm
- Gastrocnemius
- calf muscle
- Hamstrings
- back of upper leg
- Latissimus dorsi
- largest/widest muscle in the back
- Pectoralis major
- chest muscle
- Quadriceps
- front of upper leg
- Rectus adominus
- front of the body/ ribs to pubic bone
- Trapezius
- upper back
- Triceps
- back of upper arm
- List three ways to change the intensity level of deep water aerobics.
- more reps, go longer, add weight, go faster
- List 2 types of equipment for toning in water aerobics.
- Dumbells, bricks, stretch bands, noodles, ankle weights, kick boards
- 20 yo man w/ resting heart rate of 80. What is his target heart rate at 60% to 85% training intensities?
- 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
- What is fitness?
- absence of illness or disease
- Cardiovascular endurance (lack of)
- chronic and hypokinetic diseases
- How many adults exercise enough and what do they need?
- 10-20%; 3-5 times aerobic, 20+ minutes of cardio
- Muscular flexibility does what 2 things?
- Full rom, allows joints to move freely
- For muscular strength what do we need?
- 2-3 times a week, need resistance