STRENGTH TRAINING & BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL ACTIVITY

Vocabulary flashcards covering key concepts from strength training, recreational activity, injuries and first aid, nutrition, and weight management.

Physical Activity

Bodily movement produced by skeletal muscles that requires energy expenditure and yields progressive health benefits.

Recreational Activity

Activities you do during your leisure time for enjoyment.

Active Recreational Activity

Recreational activities that require deliberate physical effort, ranging from light to vigorous intensities.

Passive Recreational Activity

Leisure activities that involve little energy expenditure.

FITT Principles

A framework for planning exercise: Frequency, Intensity, Time, and Type.

Frequency

How often training sessions are performed.

Intensity

How hard the effort is, relative to maximal effort.

Time

Duration of the workout.

Type

The mode or kind of physical activity performed.

Health Benefits Road Map to Longevity

Benefits include improved quality of life and reduced risks of blood pressure, arthritis pain, weight, diabetes, certain cancers, osteoporosis, and cardiovascular disease.

Physical Benefits

Improvements in skills specific to a given activity, plus relaxation, rest, and revitalization.

Social Benefits

Bonding with family and friends, making new connections, and strengthening social networks and community identity.

Mental and Emotional Benefits

Release of stress, greater confidence and self-esteem, sense of achievement, and reduced risk of depression.

Common Injuries in Recreation

Bruises, strains, and sprains.

Bruise

A contusion; minor tissue damage from an impact causing discoloration.

Sprain

Injury to a ligament, often around a joint, caused by twisting or wrenching.

Strain

Injury to a muscle or tendon from overuse or overstretching.

Knee Injuries

Injuries from the knee's weight-bearing role, including ACL and PCL injuries, often from blows, twists, or improper landings.

Fracture

Break in a bone; can be acute (one-time injury) or a stress fracture from repetitive stress.

First Aid

Immediate help given to a person suffering from illness or injury to preserve life, prevent worsening, and promote recovery.

R.I.C.E.

Rest, Ice, Compression, Elevation—standard first aid for many injuries.

Strength Training

Exercises that strengthen bones, muscles, tendons, and ligaments to improve health and well-being.

Reps (Repetitions)

The number of times an exercise is performed in one set.

Sets

A group of repetitions performed before a rest period.

Push-Ups

A chest and upper body exercise performed from a prone position by lowering and raising the body.

Crunches

An abdominal exercise targeting the rectus abdominis; performed from a supine position with legs bent.

Five Basic Stretch Training Exercises

Core list includes push-ups, crunches, Superman, side-crunches, and squats.

Squats

A lower-body exercise where hips are lowered from a standing position and then raised back up, targeting gluteus maximus and leg muscles.

Water

Essential for cooling during exercise; prevents dehydration as sweating increases fluid loss.

Carbohydrates

Major energy source; should come from healthy, natural sources rather than added sugars.

Whole Grains

Grains like whole-wheat bread, brown rice, and oatmeal; best consumed with fruits.

Calcium

Mineral important for strong bones; found in dairy or fortified alternatives; can use fat-free or low-fat options.

Iron

Mineral needed to make hemoglobin and myoglobin; facilitates oxygen transport in the body.

Sodium

Essential mineral in small amounts; excessive intake can raise blood pressure.

Micronutrients

Nutrients required in small amounts; include vitamins, minerals, phytochemicals, and antioxidants.

Vitamin A

Supports use of carbohydrates, proteins, and fats; maintains skin, bones, teeth, hair, and vision; energy production; deficiency signs include anemia and dental issues.

Vitamin B

Supports red blood cell formation and energy metabolism; helps release glucose.

Vitamin B12

Vital for red blood cell formation and protein synthesis; prevents certain deficiencies.

Vitamin E and C

Antioxidants that protect the body from oxidative damage and support overall health.

Folate

B vitamin important for red blood cell formation and tissue growth; deficiency can cause anemia.

Micronutrients (General)

Nutrients required in small amounts, including vitamins, minerals, and phytochemicals.

Healthy Food Pyramid

Visual guide to food groups and portions, including grains, dairy, fruits/vegetables, proteins, and fats/oils.

Weight Management

Balancing calories in and calories out to achieve weight gain, loss, or maintenance.

Metabolism

The process by which the body converts food and drink into energy.

BMI (Body Mass Index)

A formula (weight in kg divided by height in meters squared) used to classify underweight, normal, overweight, and obesity ranges.

Underweight

BMI less than 18.5.

Normal

BMI between 18.5 and 24.9.

Overweight

BMI between 25 and 29.9.

Obese

BMI 30 or higher.

Extremely Obese

BMI significantly above 35, indicating very high excess body fat.