Lifetime Fitness and Wellness Pursuits A

Warm-up

Prepares the body for activity by elevating body temperature; it is low intensity and lowers muscle soreness.

Cool-down

Allows for a gradual return to normal body temperature.

Overload

A demand placed on the body greater than it is accustomed to. Induced by increasing frequency, intensity, or length of exercise and occurs when an athlete trains slightly harder than before to promote further gains

Frequency

The number of training sessions you have either daily or weekly. Exercises should be carried out 3-5 days a week.

Intensity

The level of work and energy expenditure (how hard your body is working--> low, moderate, or vigorous). Is the key to maintenance

Specificity

How you train will directly affect your exercise response (results). The closer a training program matches factors, the greater its chance of success

Force

A push or pull that alters, or tends to alter, the state of motion of a body. The size and direction will affect the motion.

Isometric Force

Muscle length not changing. EX. grip on a racquet or pushing against an immoveable object.

Isotonic Force

Force which changes the state of motion of object. EX. pushing out blocks in 100m sprint

Submaximal Force

Force is applied depending on what is required for the activity. EX. putting a golf ball or drop shot in badminton.

Maximal Force

Maximum muscle contraction and excellent technique achieve maximum force. Is a result of a combination of forces. EX. High jump, serving in tennis, and shot-put.

Force Summation

Explosive action of all body parts occurs at the same time. Can be applied simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a sequence to generate force).

Levers

ridged bar like objects that turn about a fixed point called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points (effort force and resistance). The longer, the greater the velocity and momentum.

Class 1 Lever

Effort, Fulcrum/Pivot, Load (in that order)

Class 2 Lever

Pivot/Fulcrum, Load, Effort (in that order)

Class 3 Lever

Pivot/Fulcrum, Effort, Load (in that order)

Isokinetic Contraction

Muscle either shortens or lengthens. Aerobic exercises are considered mostly isotonic. EX. riding a stationary bike, swimming, rowing, brisk walk.

Concentric Contraction

Muscle shortens EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar off ground.

Eccentric Contraction

Muscle elongates EX. Walking downstairs and squatting downwards.

Isometric Contraction

The length of muscle DOES NOT change EX. Holding a shopping bag, planks, wall sit, holding weight with a 90-degree bent arm.

Sedentary behavior

Any time a person is sitting or lying down. EX. TV viewing, computer use, sitting in a car. Some risks include obesity, high BP, stroke, High cholesterol, type 2 diabetes, cancers, and heart diseases.

Overexertion

Typically caused by repetitive movements, sudden movements, or prolonged effort, incorrect technique, or extreme temperatures.

Dynamic stretching

Is best pre-workout.

Static stretching

Is best post-workout.

RICE

Rest, Ice, Compression, Elevation

Cardiovascular Endurance

The body's ability to keep up exercise for extended periods of time. To improve this area: run, jog, swim, and cycle

Muscular Endurance

The ability of your muscles to perform contractions for extended periods of time. To improve this area: train with light weights in 20-25 rep range.

Muscular Strength

The power that helps you lift heavy objects and increases your strength. To improve this area: train with heavy weights

Body Fat Composition

Refers to the amount of fat on your body. To qualify as fit: men must have <17% body fat composition and women must have <24%

SMART goals

Specific, Measurable, Achievable, Relevant, Time-bound

Internal Feedback

Comes from within the body, such as the feeling of muscle fatigue or joint pain.

External Feedback

Come from outside the body, such as a coach or trainer providing feedback on technique.

Interval Training

A type of training that involves periods of high intensity exercise with alternating periods of rest or low intensity exercise and is effective for improving cardiovascular fitness and burning fat.

Circuit Training

A type of training that involves performing a series of exercises in a specific order with little to no rest in between.

High-Intensity Interval Training (HITT)

A type of training that involves short bursts of high intensity exercise, followed by periods of rest or low intensity. It is designed to push your body to its limits

Functional Fitness Training

Involves performing exercises that mimic movements used in everyday life, such as squatting, lifting, and carrying. This type of training is effective for improving overall strength, balance, and coordination

Overtraining

Occurs when you exercise too frequently or intensity that is too high without allowing your body to recover.

Wellness

Refers to your overall well-being, including your physical, mental, and emotional health. Other factors that contribute include eating a healthy diet, getting enough sleep, managing stress, and managing positive relationships with others.

Health related physical fitness

Refers to the components of physical fitness that are important for overall health and Wellness.

Aerobic activities

Require oxygen for your body to produce energy and are typically low moderate and longer durations. EX. Running, cycling, swimming, and dancing.

Anaerobic activities

Don't require oxygen to produce energy and are typically high intensity and short durations. EX. Weightlifting, sprinting, jumping.

Heat Exhaustion

Occurs when your body loses excess amounts of water and salt, typically from sweating. body temperature may rise to 101°F (38.3°C) to 104°F (40°C). Symptoms include hot, red, dry or damp skin, rapid and strong pulse, fainting, loss of consciousness.

Heat Stroke

A serious medical emergency that occurs when your body is unable to control its internal temperature. primary symptoms include a change in mental status, such as confusion, delirium, combativeness, seizures, loss of consciousness, and a core body temperature above 104.

Extrinsic Feedback

Feedback a performer receives about their performance from outside themselves such as from a coach. (ex. Augmented Feedback)

Intrinsic Feedback

Feedback a performer receives about their performance from within (ex. kinesthetic feedback)