Aerobic Fitness Answer Sheet

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Date:

🏃‍♀️ Part 1: Multiple Choice Answers

1. Which of the following is considered aerobic exercise?

Answer: Swimming (Correct - continuous, rhythmic movement using large muscle groups)

2. How long should aerobic exercise sessions last for health benefits?

Answer: At least 30 minutes (Recommended by health guidelines for cardiovascular benefits)

3. What percentage of maximum heart rate should you aim for during moderate aerobic exercise?

Answer: 50-70% (This range provides optimal cardiovascular benefits while remaining safe)

4. How many days per week should you do aerobic exercise?

Answer: At least 5 days (Ministry of Health NZ recommends 150 minutes per week, spread across multiple days)

5. Which is NOT a benefit of regular aerobic exercise?

Answer: Increased muscle bulk (Aerobic exercise improves cardiovascular fitness but doesn't significantly increase muscle mass)

✏️ Part 2: Short Answer Model Responses

6. List four physical benefits of aerobic exercise:

Sample Answer:

• Strengthens heart and improves circulation

• Increases lung capacity and breathing efficiency

• Helps maintain healthy body weight

• Reduces risk of chronic diseases (diabetes, heart disease)

7. Explain three mental health benefits of aerobic exercise:

Sample Answer:

• Releases endorphins which improve mood and reduce stress

• Improves sleep quality and helps manage anxiety

• Boosts self-confidence and provides sense of achievement

8. What is the difference between aerobic and anaerobic exercise?

Sample Answer:

Aerobic exercise uses oxygen to produce energy and can be sustained for long periods

(e.g., jogging, cycling). Anaerobic exercise doesn't rely on oxygen and involves

short bursts of high-intensity activity (e.g., sprinting, weightlifting).

📋 Part 3: 30-Minute Workout Plan Example

9. Create a 30-minute aerobic workout plan suitable for teenagers:

Model Workout Plan:

• Warm-up (5 minutes): Light jogging on spot, arm circles, leg swings

• Main activity (20 minutes): Choose from - brisk walking/jogging,

dancing, cycling, or circuit training with jumping jacks, burpees

• Cool-down (5 minutes): Walking, gentle stretching, deep breathing

• Target heart rate: 50-70% of maximum (220 minus age)

10. How often should teenagers participate in aerobic activities?

Answer: At least 60 minutes of moderate to vigorous physical activity

daily, with aerobic activities making up the majority. This can be broken

into smaller sessions throughout the day.

Aerobic Fitness Answer Sheet

Aerobic Fitness Answer Sheet

🏃‍♀️ Part 1: Multiple Choice Answers

✏️ Part 2: Short Answer Model Responses

📋 Part 3: 30-Minute Workout Plan Example

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