Chapter 1 - Fitness

Front 1

Physical Activity

Back 1

Physical activity is any body movement that works your muscles, uses more energy than when resting and enhances health.

Front 2

Exercise

Back 2

Exercise is defined as planned, structures, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

Front 3

Cardiorespiratory Fitness

Back 3

The ability to sustain aerobic whole-body activity for a prolonged period of time

Front 4

Muscular Strength

Back 4

The maximum force able to be exerted by single contraction of a muscle or muscle group.

Front 5

Muscular Endurance

Back 5

Ability to perform high-intensity muscle contractions repeatedly without fatiguing.

Front 6

Flexibility

Back 6

The ability to move joints freely through their full range of motion

Front 7

Body Composition

Back 7

The amount and relative proportions and distribution of fat mass and fat-free mass in the body.

Front 8

The FITT Principle

Back 8

Frequency, Intensity, Time, and Type of exercise.

Front 9

Repetition and Sets

Back 9

Higher intensity and fewer repetitions/sets to increase muscular strength, less resistance and more repetitions/sets to improve endurance.

Front 10

Rest Periods

Back 10

A rest period of 2-3 minutes is recommended for general health benefits.

Front 11

Core Strength Training

Back 11

Core strength training involves the muscles of the deep back and abdominal muscles that attach to the spine and pelvis.

Front 12

Yoga

Back 12

Based on ancient Indian practices that blends mental and physical aspects of exercise.

Front 13

Tai Chi

Back 13

An ancient Chinese form of exercise that combines stretching, balance, muscular endurance, coordination, and meditation.

Front 14

Pilates

Back 14

Developed by Joseph Pilates in 1926 as an exercise style that combines stretching with movement against resistance.

Front 15

Traumatic Injuries

Back 15

Traumatic injuries occur suddenly and violently, typically by accident.

Front 16

Overuse Injuries

Back 16

Overuse injuries may result from doing too much intense exercise, too much exercise without variation, or not allowing for sufficient rest and recovery time.

Front 17

Plantar Fasciitis

Back 17

Inflammation of the plantar fascia, a broad band of dense, inelastic tissue (fascia) that runs from the heel to the toes on the bottom of your foot.

Front 18

Shin Splints

Back 18

A general term for any pain that occurs on the front part of the lower legs - a term used to describe more than 20 different medical conditions.

Front 19

Runner's Knee

Back 19

Describes a series of problems involving the muscles, tendons, and ligaments of the knee.

Front 20

Heat Cramps

Back 20

Heat-related involuntary and forcible muscle contractions that cannot be relaxed. Can usually be prevented by intake of fluid and electrolytes lost during sweating.

Front 21

Heat Exhaustion

Back 21

Caused by excessive water loss. Symptoms include nausea, headache, fatigue, dizziness and faintness, and paradoxically, "goose bumps" and chills, cool moist skin.

Front 22

Heatstroke

Back 22

Occurs when the body's heat production significantly exceeds its cooling capacities. Common signs of heatstroke are dry, hot, and usually red skin; very high body temperature and rapid heart rate.

Front 23

Hypothermia

Back 23

A potentially fatal condition in which the body's core temperature drops below 95 degrees F. Can result from prolonged, vigorous exercise in 40-50 degrees F, particularly if there is rain, snow, or strong wind.