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Fitness vocab

Health & Fitness vocab cards

Physical Fitness The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Exercising daily to keep your body healthy.
Warm-up Moving your body 2-5 minutes to prepare the muscles for the work/exercise that is about to come.
Cool-down Engaging in an activity (2-5 minutes) to gradually decrease heart rate, and then follow with a full body stretch, same as after the warm up.
Body Composition The ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. Body Fat (stay below 30%) vs. Lean Muscle.
Flexibility The ability to move a body part through a full range of motion. Stretch all muscles (10-30 seconds each) before & after exercise.
Muscular Strength The amount of force a muscle can exert one time. How strong each muscle group is, your max.
Muscular Endurance The ability of the muscles to do difficult physical tasks over a period of time. Sets of repeated lifts (ex. 3 sets of 12) to increase muscular strength.
Cardiorespiratory Endurance The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body's tissues during long periods of exercise. 20-40 minutes, nonstop, in your target heart zone.
Aerobic Exercise Vigorous nonstop activity in which oxygen is continuously taken in for a period at least 20 minutes in the target heart zone.
Anaerobic Exercise Intense bursts of stop/start activities in which the muscles work so hard they produce energy without using oxygen.
FITT Principle Frequency, Intensity, Time, Type spent on physical activity.
Frequency How often you do an activity each week.
Intensity How hard you work at the activity during a session.
Time How much time you devote to a given exercise session.
Type Type of exercise. Cardio or Muscular Endurance/Strength
Overload Principle Working the body harder than it is normally worked. Exhausting each muscle group on the last set each time.
Progression Adding weights to your lifts as you get stronger from using the overload principle or moving to the next level in any activity you are working on.
Specificty Particular exercises and activities to improve particular areas of health-related fitness. Strengthening muscles in the weight room or working on footwork to improve your sport or activity of choice.
Rest & Recovery The body needs time for rest to rebuild and recover. Do not lift the same body part two days in a row, give one day off in between. For cardio, take one-two days off a week.
Diminishing returns The point at which you are doing more harm than good. When you do not let your body rest and recover properly. Ex. Lifting same body part everyday.
Reversibility Benefits decrease if exercise program is stopped. When people take weeks or months off from their exercise program, they will lose muscle and cardio strength.
Power The ability to use strength to move quickly. It involves both strength and speed.
Metabolism The minimum amount of energy required to maintain the life processes in the body.
Calories Energy measured in units of heat.
THR (Target Heart Rate) the full efficient speed at which one's heart should beat during exercise
Created by: khertzog