MUSCULAR STRENGTH AND ENDURANCE

Strength training helps prevent and manage both cardiovascular disease (CVD) and diabetes by

IMPROVING GLUCOSE METABOLISM

INCREASING MAXIMAL OXYGEN CONSUMPTION

REDUCING BLOOD PRESSURE

INCREASING HDL CHOLESTEROL AND REDUCING LDL CHOLESTEROL

IMPROVING BLOOD VESSEL HEALTH

This single maximum effort is called a

REPITION MAXIMUM

causes a muscle contraction without changing the length of the muscle or the angle in the joint on which the muscle acts

STATIC EXERCISE

• causes a muscle contraction and a change in the length of the muscle and the angle of the joint

• the most popular type of exercises for increasing muscle strength and seem to be most valuable for developing strength that can be transferred to other forms of physical activity

DYNAMIC EXERCISE

two kinds of dynamic muscle contractions

CONCENTRIC MUSCLE CONTRACTION

ECCENTRIC MUSCLE CONTRACTION

occurs when the muscle applies enough force to overcome resistance and shortens as it contracts

CONCENTRIC MUSCLE CONTRACTION

occurs when the resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts

ECCENTRIC MUSCLE CONTRACTION

most common dynamic exercise techniques are

CONSTANT RESISTANCE EXERCISE

TRAINING WITH FREE WEIGHTS

is the sudden eccentric loading and stretching of muscles followed by a forceful concentric contraction—a movement that scientists call the stretch shortening cycle

PLYOMETRICS

places a load on a muscle as it lengthens. The muscle contracts eccentrically to control the weight

ECCENTRIC LOADING

you move a weight as rapidly as possible in an attempt to approach the speeds used in movements like throwin g a softball or sprinting

SPEED LOADING

involves exerting force at a constant speed against an equal force exerted by a special strength training machine.

ISOKINETIC EXERCISE

such as barbells and kettlebells, require more care, balance, and coordination to use than machines, but they strengthen your body in ways that are more adaptable to real life.

FREE WEIGHTS

elastic strips or tubes of rubber material that are inexpensive, lightweight, and portable

RESISTANCE BANDS

The exercise or stability ball is an extra-large inflatable ball, particularly effective for working the core stabilizing muscles in the abdomen, chest and back

EXERCISE BALLS

• focuses on strengthening and stretching the core muscles in the back, abdomen, and buttocks to create a solid base of support for whole-body movement

• was developed by German gymnast and boxer Joseph Pilates early in the 20th century

PILATES

uses body weight as the resistance in exercises using ropes or cords attached to a hook, bar, door jam, or sturdy tree branch

SUSPENSION TRAINING

This type of training combines aerobics, weight training, gymnastics, and high-intensity interval training. Programs such as CrossFit

POWER BASED CONDITIONING PROGRAMS

two nonconsecutive days per week for weight training. Allow your muscles at least one day of rest between workouts

FREQUENCY OF EXERCISE

The amount of weight (resistance) you lift in weight training exercises is equivalent to intensity in cardiorespiratory endurance training. It determines how your body will adapt to weight training and how quickly these adaptations will occur

INTENSITY OF EXERCISE

To build strength rapidly, you should lift weights as heavy as % of your maximum capacity

80%

Repetitions and Sets To improve fitness, you must do enough repetitions of each exercise to fatigue your muscle

TIME OF EXERCISE

Do exercises for large-muscle groups or for more than one joint before you do exercises that use small muscle groups or single joints. This allows for more effective overload of the larger, more powerful muscle group

SETTING ORDER OF EXERCISE

it is important to balance exercises between antagonistic muscle groups

BALANCE EXERCISES FOR OPPOSING MUSCLE GROUPS

When you can perform two additional repetitions with a given weight on two consecutive training sessions, increase the load

TWO-FOR-TWO RULE

the body’s relative amounts of fat and fat-free mass, is an important component of fitness for health and wellness

BODY COMPOSITION

It is the main source of stored energy in the body; it also cushions body organs and helps regulate body temperature.

BODY FAT

A pound of body fat is equal to how many calories?

3500 cal

is the proportion of the body’s total weight

PERCENT FAT

is usually defined as total body weight above the recommended range for good health as determined by large-scale population surveys

OVERWEIGHT

is defined as a more serious degree of overweight that carries multiple major health risks.

OBESITY

is diagnosed if a person has at least 3 out of 5 of these key factors: large waistline (fat deposits in the abdominal region), high blood pressure, high fasting blood sugar, high triglycerides, and low HDL (“good” cholesterol). Associated conditions include chronic inflammation, erectile dysfunction, and fatty liver disease

METABOLIC SYNDROME

A measure of relative body weight correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of body height (in meters)

BODY MASS INDEX

Estimating body fat percentage

BIOELECTRICAL IMPEDANCE ANALYSIS

BOD POD

SKIN FOLD MEASURMENTS

technique works by sending a small electrical current through the body and measuring the body ’s resistance to it. Fat -free tissues, where most body water is located, are good conductors of electrical current, whereas fat is no

BIOELECTRICAL IMPEDANCE ANALYSIS

a small chamber containing computerized sensors, measures body composition by air displacement. The technique’s technical name is plethysmography. It determines the percentage of fat by calculating body density from how much air is displaced by the person sitting inside the chamber

BOD POD

is a simple, inexpensive, and practical way to assess body composition. Equations can link the thickness of skinfolds at various sites to percent body fat calculations from more precise laboratory technique

SKINFOLD MEASURMENTS

Assessing Body Fat Distribution

WAIST CIRCUMFERENCE

WAIST TO HIP RATIO