Chapter 8: Elements of Fitness

Question 1

Cardiovascular Endurance

Answer 1

The measure of the cardiovascular system’s (heart and blood vessels) ability to perform over an extended period.

Question 2

Muscular Strength

Answer 2

The measure of force produced by a muscle or group of muscles.

Question 3

Muscular Endurance

Answer 3

The ability of a muscle or group of muscles to continuously exert force against resistance over time.

Question 4

Flexibility

Answer 4

The range of motion of a muscle and its associated connective tissues at a joint or joints.

Question 5

Body Composition

Answer 5

The physical makeup of the body considering fat mass and lean mass.

Question 6

Type 2 Diabetes

Answer 6

A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.

Question 7

Heart Disease

Answer 7

A term used to describe several different heart conditions.

Question 8

General Warm-Up

Answer 8

Nonspecific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature.

Question 9

Specific Warm-Up

Answer 9

Movements used to prepare the body for a sport or specific exercises.

Question 10

Dynamic Stretching

Answer 10

Movement-based active stretching where muscles engage to bring about a stretch.

Question 11

Flexibility Training

Answer 11

An element of fitness using stretching to increase the range of motion of a joint or group of joints and allow for increased ranges of motion.

Question 12

Static Stretching

Answer 12

Lengthening a muscle and holding the lengthened position.

Question 13

Length-Tension Relationship

Answer 13

The amount of tension a muscle can produced as a function of sarcomere length.

Question 14

Core Training

Answer 14

Refers to strengthening the musculature of the abdominals, back, and lower body that directly influence the lumbopelvic hip complex (LPHC).

Question 15

LumboPelvic Hip Complex

Answer 15

The musculature of the hip that attaches to the pelvis and lumbar spine and works to stabilize the trunk and lower extremities.

Question 16

Abdominal Bracing

Answer 16

Activation of the trunk muscles to support the spine.

Question 17

Balance Training

Answer 17

Exercises to strengthen the stabilizer muscles and prime movers of the core and legs to improve dynamic stability.

Question 18

Reactive Training

Answer 18

Quick, powerful movements with an eccentric action followed by an immediate concentric action.

Question 19

Speed

Answer 19

The ability to move the body in one direction as fast as possible.

Question 20

Agility

Answer 20

The ability to accelerate, decelerate, stabilize, and change direction with proper posture.

Question 21

Quickness

Answer 21

The ability to react and change body position with a maximum rate of force production.

Question 22

Countermovement

Answer 22

A movement or other action made in opposition to another action.

Question 23

Plyometric Training

Answer 23

Reactive training seeking maximum force in the shortest amount of time.

Question 24

Stretch-Shortening Cycle

Answer 24

The cycling between the eccentric (stretch) action of a muscle and the concentric (shortening) action of the same muscle.

Question 25

Resistance Training

Answer 25

The category of training that includes physical activities designed to increase muscle mass, improve strength, muscular endurance, or muscular power.

Question 26

Delayed-Onset Muscle Soreness

Answer 26

Muscle pain or stiffness resulting from microtearing of tissue during eccentric muscle action that is felt several days after unaccustomed exercise.

Question 27

Target Heart Rate

Answer 27

The estimated beats per minute that needs to be reached to achieve a specific exercise intensity.

Question 28

Rates of Perceived Exertion

Answer 28

A subjective sliding scale of a client’s perception of their exercise intensity.

Question 29

Heart Rate Zones

Answer 29

Percentages of maximum heart rate associated with a desired physiological adaptation.

Question 30

Maximum Heart Rate

Answer 30

The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.

Question 31

Steady-State Exercise

Answer 31

Exercise that maintains a steady level of exertion from start to finish.

Question 32

Interval Training

Answer 32

Training that varies between high- and low-intensity work to challenge the cardiorespiratory system.

Question 33

High-Intensity Interval Training

Answer 33

Interval training with short intervals at near maximum effort and less intense recovery periods.

Question 34

Cooldown

Answer 34

Gradually slowing the body after activity to return to homeostasis or close to homeostasis.

Question 35

Self-Myofascial Release

Answer 35

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.