Exercise Based Fitness Activities

A set of vocabulary flashcards based on the lecture notes covering physical fitness concepts.

Health-related Fitness Components

Includes cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Body Composition

The ratio of lean body weight to fat, considering fat mass, muscle mass, bone density, and water volume.

Flexibility

The range of motion possible at joints in the body.

Cardiovascular Endurance

The ability of the body to perform activities for a prolonged time while the cardiovascular and respiratory systems work efficiently.

Muscular Endurance

The ability of muscles to generate force repeatedly over time.

Muscular Strength

The ability of the muscle to generate force, often measured by how much weight a person can lift.

Skill-related Fitness Components

Include balance, power, speed, agility, coordination, and reaction time.

Balance

The ability to maintain equilibrium while moving or standing still.

Power

The ability to apply force at a high rate of speed.

Speed

The rate at which a movement is performed.

Agility

The ability to change direction quickly and accurately.

Coordination

The ability to use senses and body parts to perform movement tasks.

Reaction Time

The elapsed time between a stimulus and the resulting response.

Ectomorph

A body type that is tall and thin with little muscle or fat.

Mesomorph

A body type with broad shoulders and narrow hips, tends to build muscle easily.

Endomorph

A stockier body type that has a higher affinity to store body fat.

Anatomical Terminology

A standardized system of words and phrases to describe the locations, positions, movements, and structures of the human body.

Anatomical Position

The standard position of the body used as a reference in anatomical terminology.

Sagittal Plane

An arbitrary vertical plane passing through the body, creating right and left parts.

Frontal Plane

A vertical plane dividing the body into anterior (front) and posterior (back) portions.

Transverse Plane

A horizontal plane dividing the body into superior (upper) and inferior (lower) portions.

Flexion

Decreasing the angle between two structures.

Extension

Increasing the angle between two structures.

Plantarflexion

Flexion of the plantar part of the foot.

Dorsiflexion

Flexion of the dorsum part of the foot.

Abduction

Moving away from the midline.

Adduction

Moving towards the midline.

Protraction

Moving forwards and laterally simultaneously.

Retraction

Moving backwards and medially simultaneously.

Depression

Moving downwards.

Elevation

Moving upwards.

Medial Rotation

Spiral movement towards the midline.

Lateral Rotation

Spiral movement away from the midline.

Pronation

Medial rotation of the radius, resulting in the palm facing posteriorly or inferiorly.

Supination

Lateral rotation of the radius, resulting in the palm facing anteriorly or superiorly.

Circumduction

Combined movement starting with flexion, then abduction, extension, and ending with adduction.

Inversion

Plantar side of the foot rotated towards the median plane.

Eversion

Plantar side of the foot rotated away from the median plane.

Types of Exercise

Includes aerobic, strength training, stretching, and balance exercises.

Aerobic Exercise

Exercise that speeds up heart rate and breathing, important for cardiovascular health.

Strength Training

Exercise that builds muscle strength and stimulates bone growth.

Stretching

Exercise that maintains flexibility and range of motion.

Balance Exercises

Exercises that improve stability and prevent falls.

Global Recommendations for Physical Activity

Guidelines provided by WHO for different age groups regarding levels of physical activity.

FITT-VP

Guidelines for designing exercise programs: Frequency, Intensity, Time, Type, Volume, Progression.