Lecture Notes: PAR-Q, Baseline Data, Girth Measurements, RPE, and Exercise Planning

Vocabulary flashcards covering PAR-Q, BMI, heart-rate metrics, body measurements, fitness tests, exercise principles, phases, and basic workout planning concepts from the notes.

PAR-Q (Physical Activity Readiness Questionnaire)

A screening tool to determine whether medical clearance is recommended before starting an exercise program.

BMI (Body Mass Index)

A height-weight metric used to assess healthy weight; formula: BMI = weight (kg) / (height (m))^2; categories: Underweight <18.5, Normal 18.5–24.9, Overweight 25.0–29.9, Obese ≥30.

Resting Heart Rate (RHR)

Heart rate when the body is at rest; lower RHR indicates better heart health. Normal range: 60–100 bpm; trained athletes may have ~40 bpm.

Maximum Heart Rate (MHR)

Estimated highest heart rate during maximal effort; formula: MHR = 220 − age.

Target Heart Rate (THR)

Heart-rate zone used during exercise to guide intensity; commonly about 60–80% (some guidance uses up to 85% or 90% for fit individuals) of MHR.

THR Lower Limit formula

(MHR − RHR) × 0.60 + RHR.

THR Upper Limit formula

(MHR − RHR) × 0.85 + RHR.

Waist-to-Hip Ratio (WHR)

A measure of fat distribution calculated as WHR = waist circumference ÷ hip circumference; higher WHR indicates greater central fat and higher health risk.

Chest Girth

Measurement around the fullest part of the chest; tape level; take after exhaling.

Right Upper Arm Girth

Measurement around the largest part of the relaxed upper arm (biceps); tape horizontal and snug.

Right Forearm Girth

Measurement around the thickest part of the forearm with the arm relaxed; tape flat.

Waist Girth

Measurement at the narrowest part of the torso (above the belly button); exhale gently before recording.

Hips Girth

Measurement around the widest part of the hips/buttocks; tape straight and level.

Right Thigh Girth

Measurement around the thickest part of the upper thigh (just below the buttocks); stand with weight evenly distributed.

Right Calf Girth

Measurement around the largest part of the calf; stand upright; measure on the right side for consistency.

3-Minute Step Test

Cardiovascular endurance test using a 12-inch step, metronome at 96 bpm, and counting pulse for 1 minute after 3 minutes of stepping.

Partial Curl-Ups

Abdominal endurance test performed to a set cadence (e.g., 40 bpm); maximum reps or cadence break indicates endurance level.

Rating of Perceived Exertion (RPE) Scale

A 0–10 scale to rate how hard you feel you are working; used to guide exercise intensity.

Warm-Up

5–10 minutes of low to moderate activity to prepare the body for exercise, raise body temperature and heart rate, reduce injury risk.

Cool-Down

5-minute or longer period after exercise to gradually return the body to rest and aid recovery.

F.I.T.T. Principle

Framework for designing workouts: Frequency, Intensity, Time (duration), and Type (kind of exercise).

SMART Goals

Goal-setting framework: Specific, Measurable, Attainable, Relevant, and Time-bound.

Specificity

Training should target the specific muscles or fitness components you want to improve.

Individuality

People respond differently to exercise; programs should be tailored to individual fitness levels and goals.

Recovery

Rest and recovery are essential for repairing tissue and building fitness after workouts.

Reversibility

Fitness gains diminish when training stops; gains fade over time without ongoing activity.

Diminishing Returns

Improvements slow down as you become fitter; initial gains are typically greater.

Health-Related Fitness Components

Key components: Cardiovascular endurance, Muscular strength, Muscular endurance, Flexibility, and Body composition.

Physical Activity vs Exercise

Physical Activity is any movement of the body; Exercise is planned, structured, and repetitive activity aimed at improving fitness.

WHO Guidelines for Adults (18–64)

At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on two or more days.

Three Major Muscle Groups

Upper Body (arms, shoulders, chest, back); Core (abdomen, lower back, hips); Lower Body (legs, glutes).

Overload

To improve, you must do more than your body is accustomed to.

Progression

Gradually increasing intensity, duration, or frequency over time.

Upper Body

Muscles of the arms, shoulders, chest, and back responsible for pushing, pulling, and lifting.

Core

Midsection muscles (abdomen, lower back, hips) that stabilize the spine and transfer force.

Lower Body

Muscles of the legs and glutes responsible for walking, running, jumping, and squatting.

Bear Walk

An arm-and-leg crawling movement that builds total-body strength and balance.

Inch Worm

Dynamic movement: bend at the waist, walk hands to a plank, then walk feet to hands to activate the core.

Burpees

High-intensity, full-body exercise combining squat, jump, and push-up.

Ectomorph

Long, slim physique with a fast metabolism; tends to have difficulty gaining weight; goal is weight gain.

Mesomorph

Athletic, muscular build; easier to gain muscle and lose fat; goal is leaning up.

Endomorph

Wider hips and abdominal fat; slower metabolism; goal is weight loss.

Yoga (origin)

Originates from Sanskrit meaning 'to unite' or 'to join'; focuses on balance, strength, and flexibility.