Introduction to Personal Fitness

Vocabulary flashcards covering the components of health-related fitness, physical activity intensities, SMART goal criteria, and lifetime activities from the Introduction to Personal Fitness lecture.

Moderate Physical Activity

Activity where an individual is able to have small talk while still breathing heavy, but the workout gets hard.

Vigorous Physical Activity

Activity where an individual is short of breath and can speak only a few words.

Lifetime Activity

An activity that you can do at any age or time during your life, such as Group Fitness, Swimming, Walk/Jog, and Tennis.

Health-Related Fitness Components

The five components of fitness: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility, and Body Composition.

Benefits of Good Physical Fitness

Eight major benefits including improved appearance, increased energy levels, being happier with how you look, a stronger heart, better physical performance, avoiding injuries, better self-control, and sleeping better.

Specific & Written (S in SMART)

The goal-setting criteria requiring goals to be clearly defined and documented in writing (e.g., drinking 2 bottles of water for 6 weeks every day).

Measurable (M in SMART)

The goal-setting criteria that involves a quantifiable standard or amount (e.g., 2 bottles).

Attainable yet Challenging (A in SMART)

The goal-setting criteria stating that an objective must be achievable while still requiring effort (e.g., not too much water, but challenging to remember to drink).

Realistic (R in SMART)

The goal-setting criteria ensuring that a goal is practical and feasible (e.g., is not an excessive amount of water).

Time Frame (T in SMART)

The goal-setting criteria that specifies a defined duration or target deadline for achievement (e.g., 6 weeks or a month).

Muscular Strength

The maximum force a muscle or muscle group can produce in a single effort.

Muscular Endurance

The ability of muscles to keep working or repeat movements over an extended period without fatiguing.

Cardiovascular Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during sustained exercise.

Flexibility

The ability of a joint and surrounding muscles to move freely through their full range of motion.

Body Composition

The comparison and ratio of body fat mass to lean body mass, which includes muscle, bone, and water.

Benefits of Fitness

Stronger heart, more energy, better sleep and mood, improved health and performance, lower injury risk, and increased life expectancy.

Four Areas of Wellness

Physical, social, emotional, and intellectual—all four of which can be improved through regular exercise.

Lifetime Activities

Physical activities that individuals can participate in at any stage of life, such as walking, swimming, biking, tennis, and golf.

Athletic Skill vs. Physical Fitness

A person does not have to be an accomplished or talented athlete to achieve and maintain good physical fitness.

Moderate Physical Activity

Exercise where breathing increases and the workout feels challenging, but an individual is still able to carry on small talk.

Vigorous Physical Activity

High-intensity exercise where an individual is short of breath and can only speak a few words at a time.

SMART Goals

A goal-setting framework that requires objectives to be Specific, Measurable, Attainable yet challenging, Realistic, and bound to a defined Time frame.

Muscular Strength

The maximum force a muscle or muscle group can produce in a single effort.

Muscular Endurance

The ability of muscles to keep working or repeat movements over an extended period without fatiguing.

Cardiovascular Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during sustained exercise.

Flexibility

The ability of a joint and surrounding muscles to move freely through their full range of motion.

Body Composition

The comparison and ratio of body fat mass to lean body mass, which includes muscle, bone, and water.

Benefits of Fitness

Stronger heart, more energy, better sleep and mood, improved health and performance, lower injury risk, and increased life expectancy.

Four Areas of Wellness

Physical, social, emotional, and intellectual—all four of which can be improved through regular exercise.

Lifetime Activities

Physical activities that individuals can participate in at any stage of life, such as walking, swimming, biking, tennis, and golf.

Athletic Skill vs. Physical Fitness

A person does not have to be an accomplished or talented athlete to achieve and maintain good physical fitness.

Moderate Physical Activity

Exercise where breathing increases and the workout feels challenging, but an individual is still able to carry on small talk.

Vigorous Physical Activity

High-intensity exercise where an individual is short of breath and can only speak a few words at a time.

SMART Goals

A goal-setting framework that requires objectives to be Specific, Measurable, Attainable yet challenging, Realistic, and bound to a defined Time frame.

Strength vs. Endurance Training

Strength training focuses on heavier loads with fewer repetitions, while endurance training focuses on lighter loads with more repetitions.

Strength Training Guidelines

Typically 3 sets of 4 to 8 repetitions using moderate to heavy loads (about 80% of one-rep max) with 2 to 3 minutes of rest between sets.

Endurance Training Guidelines

Typically 3 sets of 12 to 16 repetitions using lighter loads (about 60% of one-rep max) with 30 to 60 seconds of rest between sets.

Rep, Set, and One-Rep Max

A rep is one complete exercise movement, a set is a group of consecutive reps, and a one-rep max is the maximum amount of weight lifted in a single effort.

Hypertrophy vs. Atrophy

Hypertrophy is the growth and strengthening of muscles, whereas atrophy is the shrinking and weakening of muscles from disuse.

Progression

The principle of gradually increasing the resistance, workload, or challenge as physical fitness improves.

Proper Technique in Strength Training

Warming up, choosing appropriate weight, moving smoothly through a full range of motion, adjusting machines, and using a spotter when needed to avoid injury and maximize results.

Muscular Recovery

Allowing approximately 48 hours of rest between intense exercise sessions targeting the same muscle group.

Muscular Strength

The maximum force a muscle or muscle group can produce in a single effort.

Muscular Endurance

The ability of muscles to keep working or repeat movements over an extended period without fatiguing.

Cardiovascular Endurance

The ability to continue activity using the heart, lungs, and blood vessels to supply and deliver oxygen to working muscles.

Flexibility

The ability of a joint and surrounding muscles to move freely through their full range of motion.

Body Composition

The comparison and ratio of body fat mass to lean body mass, which includes muscle, bone, and water.

Benefits of Fitness

Stronger heart, more energy, better sleep and mood, improved health and performance, lower injury risk, and increased life expectancy.

Four Areas of Wellness

Physical, social, emotional, and intellectual—all four of which can be improved through regular exercise.

Lifetime Activities

Physical activities that individuals can participate in at any stage of life, such as walking, swimming, biking, tennis, and golf.

Athletic Skill vs. Physical Fitness

A person does not have to be an accomplished or talented athlete to achieve and maintain good physical fitness.

Moderate Physical Activity

Exercise where breathing increases and the workout feels challenging, but an individual is still able to carry on small talk.

Vigorous Physical Activity

High-intensity exercise where an individual is short of breath and can only speak a few words at a time.

SMART Goals

A goal-setting framework that requires objectives to be Specific, Measurable, Attainable yet challenging, Realistic, and bound to a defined Time frame.

Strength vs. Endurance Training

Strength training focuses on heavier loads with fewer repetitions, while endurance training focuses on lighter loads with more repetitions.

Strength Training Guidelines

Typically 3 sets of 4 to 8 repetitions using moderate to heavy loads (about 80% of one-rep max) with 2 to 3 minutes of rest between sets.

Endurance Training Guidelines

Typically 3 sets of 12 to 16 repetitions using lighter loads (about 60% of one-rep max) with 30 to 60 seconds of rest between sets.

Rep, Set, and One-Rep Max

A rep is one complete exercise movement, a set is a group of consecutive reps, and a one-rep max is the maximum amount of weight lifted in a single effort.

Hypertrophy vs. Atrophy

Hypertrophy is the growth and strengthening of muscles, whereas atrophy is the shrinking and weakening of muscles from disuse.

Progression

The principle of gradually increasing the resistance, workload, or challenge as physical fitness improves.

Proper Technique in Strength Training

Warming up, choosing appropriate weight, moving smoothly through a full range of motion, adjusting machines, and using a spotter when needed to avoid injury and maximize results.

Muscular Recovery

Allowing approximately 48 hours of rest between intense exercise sessions targeting the same muscle group.

Heart Function in Cardiovascular Exercise

The heart pumps oxygenated blood throughout the body; cardiovascular training strengthens the heart muscle and increases the volume of blood pumped per beat.

Aerobic Exercise

Continuous, rhythmic physical activity performed 'with oxygen' using large muscle groups, such as running, swimming, biking, and cross-country skiing.

Frequency (F in FITT)

How often exercise occurs: beginners typically train 3 to 5 days per week, while moderate-to-high intensity exercisers train 5 to 7 days per week.

Intensity (I in FITT)

How hard the workout is, generally ranging from moderate to vigorous physical exertion.

Time (First T in FITT)

How long an exercise session lasts: beginners typically aim for 20 to 30 minutes, while moderate-to-high level exercisers aim for 30 to 60 minutes.

Type (Second T in FITT)

The specific mode or kind of exercise performed, typically continuous aerobic activity.

Benefits of Cardiovascular Exercise

A stronger heart, improved blood circulation, faster recovery times, lower resting blood pressure, and a decreased risk of cardiovascular disease.

Muscular Strength

The maximum force a muscle or muscle group can produce in a single effort.

Muscular Endurance

The ability of muscles to keep working or repeat movements over an extended period without fatiguing.

Cardiovascular Endurance

The ability to continue activity using the heart, lungs, and blood vessels to supply and deliver oxygen to working muscles.

Flexibility

The ability of a joint and surrounding muscles to move freely through their full range of motion.

Body Composition

The comparison of body fat to lean body mass (including muscles, bones, and organs); for example, an individual weighing 150 lb at 20% body fat has 30 lb of fat and 120 lb of fat-free mass.

Functions of Body Fat

Provides long-term energy storage, internal organ protection, and body temperature regulation.

Fat Cell Development and Loss

During growth, fat cells increase in number; with fat loss, cells shrink in size rather than disappear. Total cell number is largely established by the early twenties, but can increase with prolonged excess energy storage.

Skinfold Calipers

An inexpensive, accessible tool and assessment method used to estimate body fat percentage.

Body Fat Reference Ranges

Class reference figures of approximately 12% to 18% for males and 18% to 24% for females, used as general reference standards rather than personal health targets.

Benefits of Fitness

Stronger heart, more energy, better sleep and mood, improved health and performance, lower injury risk, and increased life expectancy.

Four Areas of Wellness

Physical, social, emotional, and intellectual—all four of which can be improved through regular exercise.

Lifetime Activities

Physical activities that individuals can participate in at any stage of life, such as walking, swimming, biking, tennis, and golf.

Athletic Skill vs. Physical Fitness

A person does not have to be an accomplished or talented athlete to achieve and maintain good physical fitness.

Moderate Physical Activity

Exercise where breathing increases and the workout feels challenging, but an individual is still able to carry on small talk.

Vigorous Physical Activity

High-intensity exercise where an individual is short of breath and can only speak a few words at a time.

SMART Goals

A goal-setting framework that requires objectives to be Specific, Measurable, Attainable yet challenging, Realistic, and bound to a defined Time frame.

Strength vs. Endurance Training

Strength training focuses on heavier loads with fewer repetitions, while endurance training focuses on lighter loads with more repetitions.

Strength Training Guidelines

Typically 3 sets of 4 to 8 repetitions using moderate to heavy loads (about 80% of one-rep max) with 2 to 3 minutes of rest between sets.

Endurance Training Guidelines

Typically 3 sets of 12 to 16 repetitions using lighter loads (about 60% of one-rep max) with 30 to 60 seconds of rest between sets.

Rep, Set, and One-Rep Max

A rep is one complete exercise movement, a set is a group of consecutive reps, and a one-rep max is the maximum amount of weight lifted in a single effort.

Hypertrophy vs. Atrophy

Hypertrophy is the growth and strengthening of muscles, whereas atrophy is the shrinking and weakening of muscles from disuse.

Progression

The principle of gradually increasing the resistance, workload, or challenge as physical fitness improves.

Proper Technique in Strength Training

Warming up, choosing appropriate weight, moving smoothly through a full range of motion, adjusting machines, and using a spotter when needed to avoid injury and maximize results.

Muscular Recovery

Allowing approximately 48 hours of rest between intense exercise sessions targeting the same muscle group.

Heart Function in Cardiovascular Exercise

The heart pumps oxygenated blood throughout the body; cardiovascular training strengthens the heart muscle and increases the volume of blood pumped per beat.

Aerobic Exercise

Continuous, rhythmic physical activity performed 'with oxygen' using large muscle groups, such as running, swimming, biking, and cross-country skiing.

Frequency (F in FITT)

How often exercise occurs: beginners typically train 3 to 5 days per week, while moderate-to-high intensity exercisers train 5 to 7 days per week.

Intensity (I in FITT)

How hard the workout is, generally ranging from moderate to vigorous physical exertion.

Time (First T in FITT)

How long an exercise session lasts: beginners typically aim for 20 to 30 minutes, while moderate-to-high level exercisers aim for 30 to 60 minutes.

Type (Second T in FITT)

The specific mode or kind of exercise performed, typically continuous aerobic activity.

Benefits of Cardiovascular Exercise

A stronger heart, improved blood circulation, faster recovery times, lower resting blood pressure, and a decreased risk of cardiovascular disease.