Chapter 9 - Comprehensive Fitness Programming

Question 1

Aerobics

Answer 1

A series of exercise routines performed to music.

Question 2

Amenorrhea

Answer 2

Cessation of regular menstrual flow.

Question 3

Cross-training

Answer 3

A combination of aerobic activities that contribute to overall fitness.

Question 4

Dysmenorrhea

Answer 4

Painful menstruation.

Question 5

Endorphins

Answer 5

Morphine-like substances released from the pituitary gland (in the brain) during prolonged aerobic exercise; thought to induce feelings of euphoria and natural well-being.

Question 6

Exercise intolerance

Answer 6

Inability to function during exercise because of excessive fatigue or extreme feelings of discomfort.

Question 7

Functional independence

Answer 7

Ability to carry out activities of daily living without assistance from other individuals.

Question 8

Heat cramps

Answer 8

Muscle spasms caused by heat-induced changes in electrolyte balance in muscle cells.

Question 9

Heat exhaustion

Answer 9

Heat-related fatigue.

Question 10

Heat stroke

Answer 10

Emergency situation resulting from the body being subjected to high atmospheric temperatures.

Question 11

High-impact aerobics

Answer 11

Exercises incorporating movements in which both feet are off the ground at the same time momentarily.

Question 12

High-intensity aerobic interval training (HIIT)

Answer 12

Training program that involves high- to very high-intensity (80 to 90 percent of maximal capacity) intervals, each followed by a low-to-moderate intensity recovery interval. Usually 1:3 or lower work-to-recovery ratio is used.

Question 13

Hypothermia

Answer 13

A breakdown in the body’s ability to generate heat; a drop in body temperature below 95° F.

Question 14

Interval training

Answer 14

A system of exercise wherein a short period of intense effort is followed by a specified recovery period according to a prescribed ratio; for instance, a 1:3 work-to-recovery ratio.

Question 15

Low-impact aerobics

Answer 15

Exercises in which at least one foot is in contact with the ground or floor at all times.

Question 16

Overtraining

Answer 16

An emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of “staleness” or “burnout” as a result of excessive physical training.

Question 17

Periodization

Answer 17

A training approach that divides the season into three cycles (macrocycles, mesocycles, and microcycles) using a systematic variation in intensity and volume of training to enhance fitness and performance and to contribute to overall fitness.

Question 18

Plyometric training

Answer 18

A form of aerobic exercise that requires forceful jumps or springing off the ground immediately after landing from a previous jump.

Question 19

RICE

Answer 19

An acronym used to describe the standard treatment procedure for acute sports injuries: rest, ice (cold application), compression, and elevation.

Question 20

Shin splints

Answer 20

Injury to the lower leg characterized by pain and irritation in the shin region of the leg.

Question 21

Side stitch

Answer 21

A sharp pain in the side of the abdomen.

Question 22

Step aerobics

Answer 22

A form of exercise that combines stepping up and down from a bench with arm movements.

Question 23

Thermogenic response

Answer 23

Amount of energy required to digest food.

Question 24

Volume (of training)

Answer 24

The total amount of training performed in a given work period (day, week, month, or season).