Chapter 11-Exercise for Health and Fitness

A comprehensive set of vocabulary flashcards summarizing key terms and concepts from Chapter 11, Exercise for Health and Fitness.

Exercise

Planned, structured, repetitive bodily movement performed to improve or maintain physical fitness.

Physical Fitness

The body’s ability to respond or adapt to the demands and stress of physical effort.

Cardiorespiratory Endurance

Capacity of the heart, lungs, and blood vessels to supply oxygen during prolonged large-muscle activity.

Muscular Strength

The maximal force a muscle can generate in a single effort.

Muscular Endurance

Ability of a muscle to resist fatigue and sustain tension over time.

Flexibility

Range of motion possible at a joint or group of joints.

Body Composition

Relative amounts of fat mass and fat-free mass (muscle, bone, water) in the body.

Speed

Skill-related fitness component that refers to performing a movement rapidly.

Power

Ability to exert force quickly; combines strength and speed.

Agility

Capacity to change body position rapidly and accurately.

Balance

Ability to maintain equilibrium while stationary or moving.

Coordination

Smooth, accurate execution of motor tasks using body movements and senses.

Reaction Time

Time elapsed between a stimulus and the body’s response to it.

Physical Activity

Any skeletal-muscle movement that requires energy expenditure.

Moderate-Intensity Physical Activity

Activities that noticeably accelerate heart rate (e.g., brisk walking) and require ~3–6 METs.

Vigorous-Intensity Physical Activity

Activities that substantially increase heart rate (e.g., running) and require >6 METs.

Cardiovascular Disease (CVD)

Disorders of the heart and blood vessels; sedentary lifestyle is a major risk factor.

Metabolic Syndrome

Cluster of conditions (elevated BP, blood fats, waist size, etc.) that raise CVD risk.

High-Density Lipoproteins (HDLs)

‘Good’ cholesterol particles that help remove cholesterol from arteries; exercise raises them.

Osteoporosis

Progressive loss of bone mineral density; weight-bearing exercise reduces risk.

Type 2 Diabetes

Metabolic disease marked by insulin resistance; regular activity improves blood glucose control.

Cancer (Exercise Context)

Several cancers show lower incidence in physically active people (e.g., colon, breast).

Specificity (Training Principle)

Adaptations are specific to the fitness component and muscles stressed by exercise.

Progressive Overload

Gradually increasing stress (FITT) to stimulate adaptation and improve fitness.

FITT Principle

Guidelines for designing workout: Frequency, Intensity, Time, and Type of activity.

Rest and Recuperation

Scheduled recovery allowing physiological repair and performance gains.

Reversibility

Loss of fitness adaptations when training demand is reduced or stopped.

Individual Differences

Genetic and lifestyle factors causing varied training responses among people.

Target Heart Rate Zone

Heart-rate range (≈65–90 % of max) to maintain during aerobic exercise for benefit.

Maximum Heart Rate (MHR)

Estimated as 220 minus age in years; basis for prescribing intensity.

Heart Rate Reserve

MHR minus resting heart rate; used with Karvonen formula to set intensity.

VO₂max

Maximal oxygen consumption; best measure of cardiorespiratory fitness.

Metabolic Equivalent (MET)

Unit expressing energy cost; 1 MET = resting oxygen uptake (~3.5 mL O₂ · kg⁻¹ · min⁻¹).

Rate of Perceived Exertion (RPE)

Subjective scale (e.g., 0–10) rating exercise intensity based on personal effort.

Resistance Exercise

Training that uses opposing force (weights, bands) to enhance muscular fitness.

Isometric Exercise

Static muscle action producing tension without joint movement (e.g., plank).

Isotonic Exercise

Dynamic muscle action with movement against constant or variable resistance.

Core Training

Exercises targeting trunk musculature to improve stability and posture.

Kettlebell

Cannonball-shaped weight with handle used for high-speed resistance movements.

Anabolic Steroids

Synthetic testosterone derivatives used to increase muscle mass; carry serious health risks.

Growth Hormone

Hormone sometimes misused to enhance performance; can cause adverse effects.

Static Stretching

Slowly stretching a muscle and holding the position for 10–30 seconds.

Dynamic Stretching

Controlled movements that take joints through full range of motion prior to exercise.

Ballistic Stretching

Bouncing stretches that can cause injury; generally not recommended.

RICE Principle

Injury care acronym: Rest, Ice, Compression, Elevation.

High-Intensity Interval Training (HIIT)

Workout that alternates short bursts of intense effort with recovery periods.

Physical Activity Pyramid

Visual guide ranking activities from everyday movement at base to limited sedentary time at top.

Sedentary Behavior

Prolonged sitting or inactivity; detrimental even when exercise goals are met.

Warm-Up

Light activity preparing the body for more intense exercise by increasing temperature and blood flow.

Cool-Down

Gradual reduction of activity post-workout to aid recovery and prevent dizziness.

Cross-Training

Varying exercise modalities to enhance overall fitness and reduce boredom/injury risk.

Longevity (Exercise Influence)

Regular physical activity decreases all-cause mortality risk and extends lifespan.

Immune Function (Exercise Effect)

Moderate activity enhances immune defenses, lowering risk of infections.

Fat-Free Mass

Total body mass minus all fat; includes muscle, bone, water, organs.

Body Fat

Stored adipose tissue; excess levels raise chronic disease risk.

150 Minutes Guideline

Minimum weekly dose of moderate aerobic activity recommended for adults.

300 Minutes Guideline

Weekly moderate-activity total providing additional health and fitness benefits.

Skill-Related Fitness

Abilities (speed, power, etc.) that enhance performance in sports and activities.

Cardiorespiratory Exercise Frequency

Recommended 3–5 sessions per week for fitness improvement.

Exercise Progression

Systematic increase in FITT variables as adaptation occurs to continue gains.

Plantar Fasciitis

Overuse injury causing foot-arch pain; managed with ice, stretching, night splints.

Shin Splint

Pain along the front of lower leg from overuse; treat with rest, ice, proper shoes.

Side Stitch

Sharp pain in side of abdomen during exercise; alleviate by stretching affected arm or bending forward while tightening core.