click below
click below
Normal Size Small Size show me how
Fitness vocab
Health & Fitness vocab cards
Term | Definition |
---|---|
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 |