Vocab Ch. 2

General warm-up

5 - 10 minutes of light physical activity similar to activities you will be performing during exercise.

Physical Activity

Any bodily movement produced by skeletal muscles that results in an expenditure of energy.

Skill-related components of fitness

Components of physical fitness that have a relationship with enhanced motor skills and performance in sports.

Health-related components of physical fitness

Components of physical fitness that have a relationship with good health.

Muscular Strength

Muscular strength is the ability of your muscles to exert force.

Overload

Subjecting the body or body system to more physical activity than it is accustomed to.

Speed

The ability to perform a movement in a short period of time.

Adaptation

a change in the body as a result of an overload.

Training effect

also known as adaptation.

Initial values principle

also known as diminished returns

Extrinsic

also known as external exercise rewards

Intrinsic

also known as internal exercise rewards

Principle of recuperation

also known as rest and recovery

Resistance training

also known as weight training

Sitting

associated with a greater risk of chronic health problems and diseases, like heart disease and diabetes.

Environmental barriers

both physical and social factors that may make it harder for you to exercise.

Hurdles

can help you improve your speed, agility and coordination.

Examples of moderate physical activity include

cycling, weight training, and brisk training.

Initial fitness levels

determine the amount of improvement that you can achieve from exercise training.

Genetic limits

determined by your potential for improvement given your biological makeup.

Overtraining

excessive volume and intensity of physical training leading to diminished health, fitness, and performance.

Intensity

how hard you will exercise.

Health-related component of fitness involves moving your joints through a full range of motion

known as flexibility

Skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly

known as reaction time

Ways to increase skills

mimic sport movements or target the skill-related components of fitness.

From 1997 to 2014

only 21 percent of adults met the minimal guidelines for both aerobic and muscle strengthening activities.

Responder

person who responds well to a training program.

Barriers to physical activity

personal or environmental issues that hinder your participation in regular physical activity.

External exercise rewards

rewards for exercise that come from outside of a person (trophy, compliment, day at the spa).

Non-responder

someone who does not respond well to a training program.

Professional Organizations

the American College of Sports Medicine

Time

the amount of time that you will devote to a given exercise.

Type

the kind of exercise you will do.

Range-of-motion

the movement limits that limbs have around a specific joint.

Frequency

the number of times per week that you will perform an exercise.

Physical Fitness

A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Principles of fitness

General principles of exercise adaptation that guide fitness programming.

10 percent rule

Increasing one aspect of your training program (frequency, intensity, or duration) by no more than 10 percent per week to ensure progression and injury prevention.

Exercise

Physical activity that is planned or structured, done to improve or maintain one or more of the components of fitness.

Internal exercise rewards

Rewards for exercise that are based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem).

Power

The ability to perform work or contract muscles with high force quickly.

Agility

The ability to rapidly change the position of your body with speed and accuracy.

Coordination

The ability to use both your senses and your body to perform motor skills smoothly and accurately.

Balance

The maintenance of equilibrium while you are stationary or moving.

MET

The standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity; 1 MET = resting or sitting quietly.

Reaction time

The time between a stimulus and the initiation of your physical reaction to that stimulus.

Individuality

The variable nature of physical activity dose-response or adaptations in different persons.

FITT formula

a formula for designing a safe and effective program that specifies frequency, intensity, time, and type of exercise.

Progression

a gradual increase in a training program's intensity, frequency, and/or time.

Dehydration

a process that leads to a lack of sufficient fluid in the body, affecting normal body functioning.

Fitness principle refers to subjecting the body or body system to more physical activity than it is accustomed to

known as overload

Personal barriers

lack of self-motivation, injury, starting fitness levels, body weight issues, disability, relationship difficulties, financial limitations, or depression or anxiety.

Rest and Recovery

taking a short time off from physical activities to allow the body to recuperate and improve.

Private Organizations

the American Heart Association

Government agency

the President's Council on Physical Fitness and Sports

Cardiorespiratory Endurance

the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

Muscular Endurance

the ability of your muscles to contract repeatedly over time.

Flexibility

the ability to move your joints in a full range of motion.

Dose-Response

the amount of adaptation you can expect is directly related to the amount of overload or training dose that you complete.

Specificity

the principle that only the body systems worked during training will show adaptations.

Reversibility

the principle that training adaptation will revert toward initial levels when training is stopped.

Diminished Returns

the rate of fitness improvement diminishes over time as fitness levels approach genetic limits.

Body Composition

the relative amounts of fat and lean tissue in your body.

Mode

the specific type of exercise performed.