Chapter 9 - Comprehensive Fitness Programming Flashcards
Aerobics
A series of exercise routines performed to music.
Amenorrhea
Cessation of regular menstrual flow.
Cross-training
A combination of aerobic activities that contribute to overall fitness.
Dysmenorrhea
Painful menstruation.
Endorphins
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.
Exercise intolerance
Inability to function during exercise because of excessive fatigue or extreme feelings of discomfort.
Functional independence
Ability to carry out activities of daily living without assistance from other individuals.
Heat cramps
Muscle spasms caused by heat-induced changes in electrolyte balance in muscle cells.
Heat exhaustion
Heat-related fatigue.
Heat stroke
Emergency situation resulting from the body being subjected to high atmospheric temperatures.
High-impact aerobics
Exercises incorporating movements in which both feet are off the ground at the same time momentarily.
High-intensity aerobic interval training (HIIT)
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.
Hypothermia
A breakdown in the body’s ability to generate heat; a drop in body temperature below 95° F.
Interval training
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.
Low-impact aerobics
Exercises in which at least one foot is in contact with the ground or floor at all times.
Overtraining
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.
Periodization
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.
Plyometric training
A form of aerobic exercise that requires forceful jumps or springing off the ground immediately after landing from a previous jump.
RICE
An acronym used to describe the standard treatment procedure for acute sports injuries: rest, ice (cold application), compression, and elevation.
Shin splints
Injury to the lower leg characterized by pain and irritation in the shin region of the leg.
Side stitch
A sharp pain in the side of the abdomen.
Step aerobics
A form of exercise that combines stepping up and down from a bench with arm movements.
Thermogenic response
Amount of energy required to digest food.
Volume (of training)
The total amount of training performed in a given work period (day, week, month, or season).
