Chapter 8: Elements of Fitness Flashcards
Cardiovascular Endurance
The measure of the cardiovascular system’s (heart and blood vessels) ability to perform over an extended period.
Muscular Strength
The measure of force produced by a muscle or group of muscles.
Muscular Endurance
The ability of a muscle or group of muscles to continuously exert force against resistance over time.
Flexibility
The range of motion of a muscle and its associated connective tissues at a joint or joints.
Body Composition
The physical makeup of the body considering fat mass and lean mass.
Type 2 Diabetes
A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.
Heart Disease
A term used to describe several different heart conditions.
General Warm-Up
Nonspecific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature.
Specific Warm-Up
Movements used to prepare the body for a sport or specific exercises.
Dynamic Stretching
Movement-based active stretching where muscles engage to bring about a stretch.
Flexibility Training
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.
Static Stretching
Lengthening a muscle and holding the lengthened position.
Length-Tension Relationship
The amount of tension a muscle can produced as a function of sarcomere length.
Core Training
Refers to strengthening the musculature of the abdominals, back, and lower body that directly influence the lumbopelvic hip complex (LPHC).
LumboPelvic Hip Complex
The musculature of the hip that attaches to the pelvis and lumbar spine and works to stabilize the trunk and lower extremities.
Abdominal Bracing
Activation of the trunk muscles to support the spine.
Balance Training
Exercises to strengthen the stabilizer muscles and prime movers of the core and legs to improve dynamic stability.
Reactive Training
Quick, powerful movements with an eccentric action followed by an immediate concentric action.
Speed
The ability to move the body in one direction as fast as possible.
Agility
The ability to accelerate, decelerate, stabilize, and change direction with proper posture.
Quickness
The ability to react and change body position with a maximum rate of force production.
Countermovement
A movement or other action made in opposition to another action.
Plyometric Training
Reactive training seeking maximum force in the shortest amount of time.
Stretch-Shortening Cycle
The cycling between the eccentric (stretch) action of a muscle and the concentric (shortening) action of the same muscle.
Resistance Training
The category of training that includes physical activities designed to increase muscle mass, improve strength, muscular endurance, or muscular power.
Delayed-Onset Muscle Soreness
Muscle pain or stiffness resulting from microtearing of tissue during eccentric muscle action that is felt several days after unaccustomed exercise.
Target Heart Rate
The estimated beats per minute that needs to be reached to achieve a specific exercise intensity.
Rates of Perceived Exertion
A subjective sliding scale of a client’s perception of their exercise intensity.
Heart Rate Zones
Percentages of maximum heart rate associated with a desired physiological adaptation.
Maximum Heart Rate
The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.
Steady-State Exercise
Exercise that maintains a steady level of exertion from start to finish.
Interval Training
Training that varies between high- and low-intensity work to challenge the cardiorespiratory system.
High-Intensity Interval Training
Interval training with short intervals at near maximum effort and less intense recovery periods.
Cooldown
Gradually slowing the body after activity to return to homeostasis or close to homeostasis.
Self-Myofascial Release
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.
