tier 1

Muscular Strength

Ability to exert maximal force in a single effort

Muscular Endurance

Capacity of skeletal muscles to continue contracting over a long period of time

Muscular Power

Ability to exhibit maximum effort in very short period of time; strength × speed

Atrophy

Decrease in muscle size

Hypertrophy

Increase in muscle size

Repetition

One complete movement of an exercise

Set

Group of repetitions

Concentric Contraction

Muscle shortening phase

Eccentric Contraction

Muscle lengthening phase

Agonist

Muscle responsible for movement

Antagonist

Muscle that opposes movement

1RM (One Rep Max)

Maximum weight lifted in one repetition

Progressive Resistance Exercise

Gradually increasing overload on muscles

Isometric Training

Static contraction with no movement

Dynamic Training

Muscle contraction with movement through full range of motion

Progressive Overload

Exercise beyond normal level; increase reps, sets, or resistance

Regularity

Consistent exercise performed several times per week

Specificity

Adaptations specific to the type of training performed

FITT for Resistance Training

Frequency; Intensity (%1RM); Time (reps/sets); Type (mode)

Flexibility

Ability of a joint and surrounding muscles to move through full range of motion; joint-specific

Static Stretching

Slow stretch held for 15–30 seconds; repeat 2–4 times

Dynamic Stretching

Controlled movement through full range of motion; 5–12 repetitions

FITT-VP Flexibility

F: 2–3 days/week; I: mild tension; T: 15–30 sec; T: static/dynamic; VP: 2–4 reps/joint

Neuromuscular System

Network linking brain, spinal cord, nerves, and muscles

Neuromuscular Fitness

Ability of nervous and muscular systems to work together to produce coordinated movement

Neuromotor Training

Exercise to improve balance, coordination, and mobility

FITT-VP Neuromotor

F: 2–3 days/week; I: increase difficulty; T: 30–45 min; T: goal-specific; V: form; P: progress

Agility

Ability to change body position and direction quickly and efficiently

Balance

Ability to maintain the body in proper equilibrium

Coordination

Integration of nervous and muscular systems to produce smooth, accurate movement

Speed

Ability to move the body or a part of the body quickly

Reaction Time

Time required to respond to a stimulus

Body Composition

Relative amounts of fat mass and fat-free mass in the body

Body Composition Measurement

Methods such as BMI and skinfolds used to estimate body fat vs lean mass

Body Composition & Health

Higher body fat is associated with increased disease risk

Calorie

Amount of heat required to raise 1g of water by 1°C; unit of energy in food

Basal Metabolic Rate (BMR)

Calories needed at rest to maintain vital body functions

Total Energy Expenditure (TDEE)

Total calories burned per day including BMR, thermic effect, activity, and NEAT

Thermic Effect of Food

Energy required to digest, absorb, and process nutrients

NEAT

Energy expended from non-exercise daily activities

Nutrient Density

Amount of nutrients relative to calories in a food

Six Essential Nutrients

Carbohydrates; fat; protein; water; minerals; vitamins

Macronutrients

Carbohydrates; fat; protein; water

Micronutrients

Vitamins and minerals

Carbohydrate Function

Provide energy; maintain cells; support brain and muscle function; regulate metabolism

Simple Carbohydrates

Sugars made of single or double units (glucose, fructose)

Complex Carbohydrates

Starches and fiber made of long chains of sugar molecules

Fiber

Non-digestible carbohydrate important for digestive health

Soluble Fiber

Dissolves in water; lowers cholesterol and blood sugar

Insoluble Fiber

Does not dissolve; speeds digestion and reduces colon cancer risk

Fiber Recommendation

Men: 38g/day; Women: 25g/day

Fat Function

Provides energy; insulation; protection; carries vitamins A, D, E, K

Saturated Fat

Unhealthy fat; raises LDL cholesterol; limit <10% of calories

Unsaturated Fat

Healthy fat; liquid at room temperature (mono- and polyunsaturated)

Trans Fat

Hydrogenated fat; increases LDL; no health benefit

Protein Function

Builds and repairs tissues; forms enzymes/hormones; maintains fluid balance; backup energy

Amino Acids

Building blocks of protein (20 total)

Essential Amino Acids

9 amino acids that must be obtained from the diet

Nonessential Amino Acids

11 amino acids produced by the body

Complete Proteins

Proteins containing all essential amino acids

Protein Intake

10–35% of total daily calories

Protein Calculation (Calories)

Multiply total calories by % (e.g., 2000 × 0.10 = 200; 2000 × 0.35 = 700)

Protein Conversion to Grams

Divide calories by 4 (200 ÷ 4 = 50g; 700 ÷ 4 = 175g)

Percentage Calculation

Total calories × decimal = calories from nutrient

Calories to Grams Conversion

Carbs/protein: ÷4; fat: ÷9

Macronutrient Distribution

Carbs 45–65%; protein 10–35%; fat 20–35% of calories

Antioxidants

Substances that protect cells from damage caused by free radicals

Sources of Antioxidants

Vitamins A, C, E; fruits and vegetables

Sodium Recommendation

< 2300 mg per day

Saturated Fat Limit

< 10% of daily calories

PA Guidelines Adults

150–300 min moderate or 75–150 min vigorous activity weekly + muscle-strengthening ≥2 days/week