AY Honors/Physical Fitness/Answer Key

1. List ten benefits of being physically fit.

1. You will have more energy
2. Effective weight control
3. Less likely tosuffer from constipation
4. Improved brain function and concentration
5. Less depression
6. Better self-image
7. More attractive
8. Better sleep
9. Greater bone strength
10. Fewer aches and pains
11. Fewer physical complaints
12. Improved ability to handle stress
13. More liesure opportunities available to you
14. Easier pregnancy and childbirth

3. Define the following exercises:

a. Isometric

Isometric exercise is a form of physical exercise in which the muscles flex and hold a stationary position. No movement of a load takes place, and the exercises require little in the way of equipment. An example of an isometric exercise is placing the palms of the hands against each other and pushing. Isometric exercises are primarily used in physiotherapy and injury rehabilitation because the intensity can be rapidly and precisely adjusted, which makes them very safe. They are now rarely used outside this context.

b. Isotonic

Isotonic exercise is a form of strength training in which each effort is performed against a specific opposing force. Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being, though it does very little for the cardiovascular system. The classic example is weight lifting.

c. Isokinetic

Isokinetic exercise is similar to isotonic exercise, except that motion is resited through an entire circuit. In weight lifting, resistance is present only when lifting - gravity lowers the weights. In isotonic training, the downward motion is also resisted.

d. Anaerobic

Anaerobic excerise requires very little oxygen uptake. An example would be sprinting, as a sprinter can run the 100 yard dash while holding his breath. Short bursts of exercise fall into this category.

e. Aerobic

Aerobic exercise is the most beneficial of all the types listed here, as it requires the body to use large amounts of oxygen over an extended period of time. This improves cardiovascular health. Examples include jogging, swimming, skating, and many other activities.

4. Know the meaning of the principles involved in the following exercise program:

a. Warm up

b. Aerobic exercises

c. Cool down

d. Calisthenics

5. Know how to determine your heart rate at rest and after exercise.

First you'll need to find your pulse. You can do this by placing a finger on your wrist just below the thumb joint, or by placing your hand over your heart. If you have just exercised, you can often hear your heart beat, and feel it as well. If you have a stethoscope, you can hear your heart even when you are rested. You can also find your pulse by placing a finger on the neck below the jaw, but this is not recommended as placing pressure there can alter your heart rate. Once you find your pulse, count the heartbeats over a 15 second interval. Then multiply by four. You can also count the hearbeats over a 20 second period and multiply by 3, or over a 30 second period and multiply by 2. Do not use a shorter period, as any errors are also multiplied, and it is better to multiply them by a small number than by a large one. For instance, if you count 7 pulses over 6 seconds when you should have counted 8, you will miscalculate your heartrate by 10 beats.

7. Using the four steps given in requirement 4, do a regular exercise program at least four times a week for three months. For each exercise period, maintain the minimum heart rate determined in requirement 6 for a period of at least 20 minutes. Keep a chart of the following:

a. Type of warm-up exercises performed

b. Type of aerobic exercises performed

c. How long aerobic exercises were performed

d. Type of calisthenics performed

References

The requirements for this honor appear to have been taken directly from the book Aerobics Program For Total Well-Being: Exercise, Diet , And Emotional Balance by Kenneth H. Cooper (Paperback - Mar 1, 1985). This book is the recommended exercise program for the Master Guide curriculum.