Terms
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| ENERGY and its food source | The ability to do work. Comes from the Sun
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| ATP | Adenosine Triphosphate - a compound source of energy used to breakdown and release energy, becoming adenosine diphosphate (ADP) and phosphate (P)
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| Aerobic | With oxygen, or in the presence of oxygen
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| Anaerobic | Requiring no oxygen (short spurt, high energy activities)
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| Steady State | After 3-4 minutes, oxygen uptake has reached an adequate level to meet oxygen demands
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| Excess post-oxygen consumption EPOC | Oxygen debt, referring to oxygen uptake remaining elevated above resting levels for several minutes during recovery
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| Oxygen Deficit | Period which the level of oxygen consumption is below what is necessary to supply appropriate ATP production
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| Anaerobic Threshold | The point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated
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| Aerobic Capacity | ability of the body to remove oxygen from the air and transfer through the lungs and blood to working muscles, related to cardiorespiratory endurance
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| Lactic Acid | The by-product of the anaerobic metabolism of glucose and glycogen in muscle
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| Stroke Volume | The volume of blood ejected by each ventricle of the heart during a single systole
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| Cardiac Output | The volume of blood pumped by each ventricle in one minute
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| Venous Return | Pumping action of muscles in extremities and respiratory system along with venoconstriction to move oxygen-poor blood back to heart.
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| Blood Pooling | Condition caused by ceasing vigorous exercise too abruptly so that the blood remains in the extremities and not delivered fast to brain and heart
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| Vital Capacity | Greatest volume of air that can be forcibly exhaled after the deepest inspiration.
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| Valsalva Maneuver | Dangerous condition that can occur if an individual holds their breath forming an unequal pressure in the brain. Dizziness, temporary loss of consciousness may occur.
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| Blood pressure norms | On average, adult heart at rest beats 60-80 times per minutes
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| Pectoralis Major | Chest Muscle (Anterior)
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| Deltoid | Shoulder Muscle (Anterior)
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| Bicep | Inner arm muscle (Anterior)
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| Rectus Abdominis | Stomach muscles (Anterior)
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| External Oblique | Outer Stomach Muscles (Anterior)
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| Internal Oblique | Inner Stomach Muscles (Anterior)
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| Tensor Fasciae Latae | Outer Leg Muscle (Anterior)
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| Adductors | Inner Thigh Leg Muscles (Anterior)
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| Tibialis Anterior | Outer Front Calf Muscle (Anterior)
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| Quadriceps Muscle Group | Leg Muscle Group (Anterior):
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Vastus Intermedius
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| Hip Flexor and Lateral Spinal Flexor | Hip Muscles (Anterior)
Iliopsoas, Quadratus lumborum
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| Trapezius | Top Should muscles (posterior)
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| Rhomboid | Inner Shoulder Blade muscle (Posterior)
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| Triceps | Outer back arm muscle (Posterior)
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| Latissimus Dorsi | Outer Back Muscles (Posterior)
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| Erector Spinae | Inner Back Muscles, along spine (Posterior)
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| Gluteus Medius | Upper Glute Muscle (Posterior)
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| Gluteus Maximus | Main Glute Muscle (Posterior)
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| Hamstrings Group | Back of Upper Leg Muscles (Posterior)
Semitendinosus
Semimembranosus
Biceps Femoris
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| Gastrocnemius | Upper Back of Calf Muscle (Posterior)
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| Soleus | Outer Back Calf Muscle (Posterior)
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| Achilles Tendon | Tendon on the back of the heel reaching up toward the calf muscle
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| Anatomical Planes | Horizontal (Transverse)
Frontal
Sagittal
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| Joint | The point at which two or more bones meet and movement occurs (synovial, non-synovial)
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| Ligament | Bands or sheet-like fibrous tissues connecting bone to bone and reinforces joints from dislocation, non-elastic, limited range of motion
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| Tendon | Band of dense fibrous tissues forming the termination of a muscle and attaching muscle to the bone with minimum elasticity
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| Cartilage | White, semi-opaque fibrous connective tissue, cushions and prevents wear on articular surfaces
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| Anterior/Posterior | To the front / To the back
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| Medial/Lateral | Toward the midline of the body / Side to side movements away from the midline of the body
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| Supine/Prone | Lying face up / Lying face down
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| Superior/Inferior | Above or upper half / Below or lower half
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| Unilateral/Bilateral | Affects one side of the body / Affects both sides of the body equally
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| Horizontal (transverse) Plane | Top to Bottom
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| Sagittal Plane | Left to Right
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| Frontal Plane | Front to back
Anterior to Posterior
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| Flexion | Bending of joint between 2 bones that decreases the angle
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| Extension | Motion of increasing angle between 2 bones, straightening of a muscle previously bent in flexion
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| Abduction | Movement away from the midline
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| Adduction | Movement toward the midline
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| Rotation | Movements around an axis
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| Circumduction | Movements in which the extremity describes a 360 degree circle
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| Agonist | (primary movers) muscle performing work
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| Antagonist | muscle working in opposition of a primary mover (agonist)
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| Primary Mover | Main muscle performing work
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| Assistors | Muscles that help perform the same task
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| Stabilizers | Help prevent undesired or unnecessary motions
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| Isometric Contraction | No joint movement, bony lever is not moved any distance (equal length)
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| Concentric Contraction | Muscle fiber shortens, positive work against gravity or external resistance (shortening, positive work)
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| Eccentric Contraction | Muscle fibers lengthen, bony levers move to direction of gravity (lengthening, negative work)
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| Isotonic Contraction | Tension remains constant as muscle shortens or lengthens (equal tension)
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| Isokinetic Contraction | Muscle shortens at a constant rate (equal or same motion)
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| Fast Twitch (FG, fast glycolytic) muscle fibers | Type II fibers, high-intensity contractions easily fatigued. (Anaerobic Energy)
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| Slow Twitch (SO, Slow oxidative) muscle fibers | Type I fibers, Long term low to moderate intensity activities (Aerobic Energy)
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| Vitamins | Non-Caloric, organic compounds needed in small quantities to assist in such functions as growth, maintenance, and repair
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| Minerals | Inorganic compounds that assist processed such as regulating activity of enzymes and maintaining acid-based balance and are structural components of body tissue
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| Chronic Injury | Excessive, repeated stress is placed on one area of body over a long period of time. Tissue begins to fail
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| Acute Injury | Sudden onset due to specific trauma such as twisting an ankle (if ignored, may become chronic)
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| Strain | Over-stretching or tearing of a muscle or tendon
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| Sprain | Tearing or over-stretching of a ligament
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| RICE | Rest, Ice, Compression, Elevation
For Musculoskeletal Injuries
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| SAPI | Survey, Assessment, Prioritization, Implementation
Steps in recognizing an emergency
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| Principle of Overload | To achieve a desired training effect, body must be overloaded beyond its normal level or present capacities
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| Principle of Progression | Exercise program should provide gradual increases or progressions in frequency, intensity, time, type
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| Principle of Overtraining | Body needs time to recover and musculoskeletal system needs time to rebuild. Without sufficient rest, overtraining will occur
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| Reversibility Principle | If workload is decreased, detraining in performance will occur
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| Specificity of Training Principle (SAID) | Specific Adapt to Imposed Demands
Body will adapt to type of physiological stresses placed on it. In order to improve in certain areas, area must be rehearsed.
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| Warm-Up | The preparation period for a specific workout. Increases core temperature and prepares muscles.
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| Movement Rehearsal | Warm Up Method
Performing lighter or less intense versions of movements or patterns that will be used in the workout to follow
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| Limbering Movements | Warm Up Method
Smooth, moderately-paced, non-weighted, full range of motion movements that increase joint mobility and core temperature
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| Preparatory Stretching | Warm Up Method
Designed to ease the muscles through a range of motion to ensure proper movement mechanics
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| Continous or Steady State | Cardiorespiratory Training Method
Intensity gradually increases, held at steady state, then gradually decreases at the end of the workout
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| Interval Training | Cardiorespiratory Training Method
Timed bouts of high intensity work followed by lower-intensity active recovery
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| Intermittent Training | Cardiorespiratory Training Method
Variable Intensity or Spontaneous Training. Randomly intersped peak movements followed by low-intensity movements
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| Circuit Training | Cardiorespiratory Training Method
Time bouts of exercises performed in station-to-station, or sequences. For cardiorespiratory endurance or muscular strength.
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| Muscular Strength and Endurance Training | Working individual or groups of muscle against resistance to muscle fatigue (failure)
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| Muscle Isolation | Muscle Strength and Endurance Training Method
Targets specific muscle groups by using primary movement (joint action)
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| Multi-Joint, Multi-Muscle | Muscle Strength and Endurance Training Method
Involves more than one joint, targeting several muscles
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| Torso Stabilization | Muscle Strength and Endurance Training Method
Enhance ability to maintain proper spinal alignment and posture
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| Functional Training | Muscle Strength and Endurance Training Method
Replicates movements commonly used in daily living.
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| Flexibility Training | Focuses on joint mobility and muscle suppleness, muscle flexibility, reducing tension. (Decreases risk of injury)
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| Static Stretch | Flexibility Training Method
Places targeted muscles in position of elongation and holds in that position (1-4 reps of 15-60 seconds each)
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| Dynamic Stretch | Flexibility Training Method
Full Range of Motion stretch. Controlled, limbering move. Ballistic, forced move.
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| PNF Proprioceptive Neuromuscular Facilitation | Flexibility Training Method
Involve an active contraction of muscle just before the stretch. (contract/release)
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| Final Class Segment | Closure of workout. Stretching, relaxation, stress-reducing techniques. Promotes mind-body awareness. Heart Rate and Blood Pressure decreases
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| Physical Focus | Relaxation Method
Become aware of bodily systems and sensations in attempt to increase relaxation
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| Mental Abstract Focus | Relaxation Method
Imagine in order to create a greater sense of relaxation
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| Combination Focus | Relaxation Method
Combination of physical and mental focuses to obtain optimum relaxation
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| Resting Heart Rate (RHR) | Number of beats per minute while at rest
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| MHR or HRmax | Maximal Heart Rate
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| THRR | Target Heart Rate Range
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| HRR | Heart Rate Range
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| Recovery Heart Rate | Speed at which heart rate returns to pre-exercise level
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| RPE | Rating of Perceived Exertion
subjectively measures an individual's effort during exercise
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| Talk Test | Evaluates an individual during cardiorespiratory exercise ability to engage in conversation during exercise represents work at or near a steady rate
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| LIA | Low-Impact Aerobics
Keeping at least one foot on or as close to floor as possible
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| MIA | Moderate-Impact Aerobics
Both feet on the floor, but both feet roll through a toe-ball-heel action every time
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| HIA | High-Impact Aerobics
Both feet leave the floor alternatively or at the same time
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| NIA | Non-Impact Aerobics
Upper body movements along with active thigh movements as feet remain on the floor. (elevating heart rate)
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| Constant Resistance | Directed against the target muscle and does not vary through range of motion (free weights, body weight)
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| Variable Resistance | Designed to achieve maximum muscular involvement through the used of specialized machines or tubing
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| EIA | Exercise Induced Asthma (bronchospasm)
moderate obstruction of the airway that is not life-threatening
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| Par-Q | Physical Activity Readiness Questionnaire
Obtains sufficient information to notify if consumer needs to seek medical clearance prior to engaging in group exercise
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| Stretch Reflex | Muscle contraction in response to stretching within the muscle maintains a constant length.
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