AY Honors/Physical Fitness/Answer Key

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

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.