Chapter 12 Flashcards
Physical Activity
All body movements produced by skeletal muscles, resulting in substantial increases in energy expenditure
Exercise
Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness
Sedentary
Activity that expends no more than 1.5 times the resting energy level with seated or reclined
Physical Fitness
A balance of health-related attributes that allows you to perform moderate to vigorous physical activities on a regular basis and complete daily physical activities without undue fatigue
Cardiorepiratory Fitness
The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity.
Aerobic Exercise
Prolonged exercise that requires oxygen to make energy for activity
Aerobic Capacity (Power)
The functional status of the cardiorespiratory system; refers specifically to the volume of oxygen the muscles consume during exercise
Muscular Strength
The maximal force that a muscle is capable of exerting in one contraction
One Repetition Maximum (1 RM)
The amount of weight of resistance that can be lifted or moved only once
Muscular Endurance
A muscle’s ability to exert force repeatedly without fatiguing or the ability to sustain a muscular contraction for a length of time
Flexibility
The range of motion, or the amount of movement possible, at a particular joint or series of joints
Body Composition
The relative proportions of fat and fat-free (muscle, bone, water, organs) tissues in the body
SMART Goals
Specific
Measurable
Action-oriented
Realistic
Time-oriented
FITT
The acronym for frequency, intensity, time, and type; the terms that describe the essential components of a program or plan to improve a health-related component of physical fitness
Elements of FITT
Frequency - How many days
Intensity - How much effort is needed
Time - Duration of exercise
Type - What kind of exercises
Target Heart Rate
The heart rate range of aerobic exercise that leads to improved cardiorespiratory fitness (i.e., 64 to 96 percent of maximal heart rate)
Perceived Exertion
The subjective perception of effort during exercise that can be used to monitor exercise intensity
Static Stretching
Stretching techniques that slowly and gradually lengthen a muscle or group of muscles and their tendons
Dynamic Stretches
Controlled body movements performed with an active full range of motion, chosen to mimic function exercise or sport activities, and included in a safe and effective exercise warm-up
Hyponatremia
An abnormally low concentration of sodium in the blood
Water Intoxication
A potentially fatal form of hyponatremia
Traumatic Injuries
Injuries that are accidental and occur suddenly
Overuse Injuries
Injuries that result from the cumulative effects of day-today stresses placed on tendons, muscles and joints
Heat Cramps
Involuntary and forcible muscle contractions that occur during or following exercise in hot and/or humid weather
