Health: Chapter 11

Front 1

Physical Activity

Back 1

Any bodily movement that is produced by the contraction of skeletal muscles and that substantially increase energy expenditure

Front 2

Exercise

Back 2

Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

Front 3

Physical Fitness

Back 3

The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue

Front 4

Cardiorespitory fitness

Back 4

The ability of the heart, lungs, and blood vessels to supply oxygen to skeletal muscles during sustained physical activity

Front 5

Osteoporosis

Back 5

A disease characterized by low bone mass and deterioration of bone tissue, which increase risk of fracture

Front 6

aerobic exercise

Back 6

any type of exercise that increases heart rate

Front 7

aerobic capacity

Back 7

the current functional status of a person's cardiovascular system; measured as VO2max

Front 8

Graded exercise test

Back 8

A test of aerobic capacity administered by a physician, exercise physiologist, or other trained person; two common forms are the treadmill running test and the stationary bike test

Front 9

target heart rate zone

Back 9

calculated as a percentage of maximum heart rate (220 minus age); heart rate (pulse) is taken during aerobic exercise to check whether exercise intensity is at the desired level

Front 10

muscular strength

Back 10

the amount of force that a muscle is capable of exerting

Front 11

One repetition maximum (1
Rm)

Back 11

the amount of weight or resistance that can be lifted or moved once, but once twice; a common measure of strength

Front 12

Muscular endurance

Back 12

a muscle's ability to exert force repeatedly without fatiguing

Front 13

Resistance exercise program

Back 13

A regular program of exercises designed to improve muscular strength and endurance in the major muscle groups

Front 14

hypertrophy

Back 14

increased size (girth) of a muscle

Front 15

isometric muscle action

Back 15

force produced while the muscle is shortening

Front 16

Concentric Muscle action

Back 16

Force produced while the muscle is shortening

Front 17

Eccentric muscle action

Back 17

Force produced while the muscle is lengthening

Front 18

Flexibility

Back 18

The measure of the range of motion, or the unt of movement possible, at a particular joint

Front 19

statis stretching

Back 19

techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 10 to 30 seconds

Front 20

dynamic stretching

Back 20

moving parts of your body in a gradual and controlled manner, taking you to the limits of your range of motion

Front 21

yoga

Back 21

a variety of indian traditions geared toward self discipline and the realization of unity; includes forms of exercise widely practiced in the West today that promote balance, coordination, flexibility, and meditation through postures and breathing exercises

Front 22

tai chi

Back 22

an ancient chinese form of exercise, originally developed as a mamrtial art, that promotes balance, coordinatation, flexibility, and stress reducation through a series of flowing postures and movements

Front 23

Pilates

Back 23

Exercise program developed by Joseph Pilates that combines stretching with movement against resistance, aided by devices such as tension springs and heavy rubber bands

Front 24

Overuse Injuries

Back 24

Injuries that result from the cumulative effects of day after day stresses placed on tendons, muscles, and joints

Front 25

Traumatic injuries

Back 25

injuries that are accidental and occur suddenly and violently (such as fractured bones, ruptured tendons, and sprained ligaments)

Front 26

Rice

Back 26

Acronym for the standard first aid treatment for virtually all traumatic and overuse injuries: rest, ice, compression, and elevation

Front 27

heat cramps

Back 27

muscle cramps that occur during or following exercise in warm or hot weather

Front 28

heat exhaustion

Back 28

A heat stress illness caused by significant dehydration resulting from exercise in warm or hot conditions; frequent precursor to heatstroke

Front 29

heatstroke

Back 29

a deadly heat stress illness resulting from dehydration and overexertion in warm or hot conditions; can cause body core temperature to rise from normal to 105 F to 110 F in just a few minutes

Front 30

hypothermia

Back 30

potentially fatal condition caused by abnormally low body core temperature

Front 31

what does aerobic mean?

Back 31

with oxygen

Front 32

what are the 5 compnenets of fitness?

Back 32

flexibility, cardiorespitory, muscular strength, endurance, and body composition