Practice Flashcards: Nature of Fitness

Vocabulary flashcards covering the five components of health-related fitness, six components of skill-related fitness, physical activity guidelines, FITT principles, individual training considerations, somatotypes, and various training methods.

Cardiorespiratory endurance

Regular aerobic exercises that strengthen the heart and lungs, allowing them to deliver oxygen to working muscles more efficiently so a person can exercise for a longer period of time without becoming fatigued.

Muscular strength

Resistance training that increases the muscles' ability to exert force, making everyday tasks easier and improving performance in physical activities and sports.

Muscular endurance

Regular exercise that trains muscles to repeatedly contract over extended periods without tiring, improving the ability to perform activities like jogging or cycling for longer.

Flexibility

Stretching and activities involving a full range of movements that improve the elasticity of muscles and joint mobility, reducing stiffness and lowering risk of injury.

Joint mobility

The ability of muscle tissues to stretch and then return to its orignal length and shape.

Body composition

The breakdown of the body's total weight into fat mass and lean mass.

Fat mass

Essential fat in the brain, bone marrow, and organs that support nerve signalling and hormone regulation.

Lean mass

The part of body weight comprised of muscles, bones, organs, and water.

Power

The ability to exert maximum force in the shortest possible time, often involving explosive movements.

Agility

The ability to move the body quickly and change directions easily while staying under control.

Coordination

The ability to move different parts of your body together smoothly, accurately, and efficiently.

Speed

The body's ability to move or react quickly, allowing a person to perform movements at a faster rate.

Balance

The ability to maintain control of the body while stationary or moving, reducing the risks of falls.

Reaction time

The speed at which a person can detect and respond to a stimulus, leading to faster decision-making and movement.

Physical activity

The action or performance of movement, as opposed to the result.

Fitness

The result of physical activity.

Moderate physical activity

Activities that increase heart rate and cause faster breathing but allow a person to still talk comfortably, such as brisk walking or casual cycling.

Vigorous physical activity

Activities that increase heart rate and cause hard, rapid breathing, such as running or competitive sports.

Muscle and bone strengthening

Activities using resistance or impact to force muscles to work harder and bones to bear weight, signaling the body to increase muscle mass and bone density.

Australian Guidelines for Young People ($15-17\text{ years}$)

Recommendations include at least $60\text{ minutes}$ of MVPA every day, vigorous and strengthening activities at least $3\text{ days per week}$, and limiting screen time to no more than $2\text{ hours per day}$.

Frequency

The number of exercise sessions completed over a specific period of time, usually a week.

Intensity

The level of effort or difficulty during exercise, which can be measured by $\%\text{ of MHR}$ or Rate of Perceived Exertion.

Type

The specific activity or mode of exercise performed, which should be specific to the individual’s goals.

Time

The duration of each exercise session required to achieve fitness improvements.

Pre-screening

A process completed before starting a program to identify health conditions, reduce injury risk, and determine current fitness levels to ensure safety.

Type 1 (slow-twitch) fibres

Muscle fibres that contract slowly, resist fatigue, and use oxygen efficiently; best for endurance activities like distance running.

Type 2 (fast-twitch) fibres

Muscle fibres that contract quickly, produce more power, but fatigue quickly; best for explosive movements like sprinting.

Ectomorph

A somatotype characterized by a lean and slim build that finds it difficult to gain muscle and weight.

Mesomorph

A somatotype characterized by a naturally muscular and athletic build that gains muscle relatively easily.

Endomorph

A somatotype characterized by a larger body frame that gains weight more easily.

Contraindicated activities

Exercises that are not recommended because they may be unsafe or inappropriate for a particular person based on their health status.

Warm-up

A period of light activity before exercise that gradually increases heart rate and blood flow while raising muscle temperature.

Warm-down

A period of low-intensity exercise after a workout that gradually lowers heart rate and helps remove waste products from muscles.

Duty of care

The legal responsibility to take reasonable steps to protect participants from harm within a fitness environment.

Aerobic fitness

The body's ability to supply working muscles with oxygen to produce energy, usually involving low to moderate intensity and long duration.

Anaerobic fitness

The body's ability to produce energy quickly during short, high-intensity activities under $2\text{ minutes}$ without relying on oxygen.

Aerobic threshold

The point where the body begins to rely more heavily on aerobic energy and oxygen is supplied efficiently enough to maintain a comfortable pace.

Anaerobic threshold

The point where exercise intensity becomes so high that energy production exceeds oxygen supply, causing lactic acid to build up and fatigue to occur sooner.

Aerobic and continuous training

Low to moderate intensity movement of long duration that improves cardiovascular endurance and strengthens the heart and lungs.

Interval training

A training method that alternates work and recovery periods to improve speed and recovery between efforts.

Fartlek training

Continuous exercise with frequent, non-set speed changes that mimics game situations and improves both aerobic and anaerobic fitness.

Circuit training

A series of exercise stations with minimal rest that can target multiple fitness components and is easily modified for different ability levels.