Chapter 4

sarcopenia

A reduction in the size of the muscle fibers, related to the aging process.

ballistic stretching

a "bouncing" form of stretching in which a muscle group is lengthened repetitively to produce multiple quick, forceful stretches.

physical fitness

a set of attributes that people have or achieve that relates to the ability to perform physical activity.

exercise

a subcategory of physical activity; it is planned, structured, repetitive, and purposive in the sense that an improvement or maintenance of physical fitness is an objective.

physical activity

any bodily movement produced by skeletal muscles that results in energy expenditure.

osteoarthritis

arthritis that develops with age; largely caused by weight bearing and deterioration of the joints.

osteoporosis

decrease in bone mass that leads to increased incidence of fractures, primarily in postmenopausal women.

anabolic steroids

drugs that function like testosterone to produce increases in muscle mass, strength, endurance, and aggressiveness.

isokinetic exercises

muscular strength training exercises in which machines are used to provide variable resistances throughout the full range of motion at a fixed speed.

isometric exercises

muscular strength training exercises in which the resistance is so great that the object cannot be moved.

isotonic resistance exercises

muscular strength training exercises in which traditional barbells and dumbbells with fixed resistances are used.

flexibility

the ability of joints to function through an intended range of motions.

muscular fitness

the ability of skeletal muscles to perform contractions; includes muscular strength and muscular endurance.

cardiorespiratory endurance

the ability of the heart, lungs, and blood vessels to process and transport oxygen required by muscle cells so that they can contract over a period of time; cardiorespiratory endurance is produced by exercise that require continuous, repetitive movements.

amenorrhea

the absence of menstruation.

muscular endurance

the aspect of muscular fitness that deals with the ability of a muscle or muscle group to repeatedly contract over a long period of time.

anaerobic energy production

the body's alternative means of energy production, used when the available oxygen is insufficient for aerobic energy production; anaerobic energy production is a much less efficient use of stored energy.

aerobic energy production

the body's primary means of energy production, used when the respiratory and circulatory systems can process and transport sufficient oxygen to muscle cells to convert fuel to energy.

muscular strength

the component of physical fitness that deals with the ability to contract skeletal muscles to a maximal level; the maximal force that a muscle can exert.

duration

the length of exercise time of each training session; for aerobic fitness 20 to 60 minutes per session is recommended.

intensity

the level of effort put into an activity; for aerobic fitness 40% to 85% of heart rate range is recommended.

frequency

the number of exercise sessions per week; for aerobic fitness three to five days are recommended.

target heart rate (THR)

the number of times per minute the heart must contract to produce a cardiorespiratory training effect.

overload principle

the principle whereby a person increases the resistance load to levels above which he or she is normally accustomed to; this principle also applies to other types of fitness training.

static stretching

the slow lengthening of a muscle group to an extended stretch, followed by a holding of the extended position for 15 to 60 seconds.