Ch.08: Elements of Fitness

Vocabulary practice flashcards covering fundamental components of fitness, core and balance concepts, reactive training, cardiorespiratory adaptations, and cooldown protocols from ISSA Chapter 8.

Cardiovascular endurance

The measure of the cardiovascular system’s (heart and blood vessels) ability to perform over an extended period.

Muscular strength

The measure of force produced by a muscle or group of muscles.

Muscular endurance

The ability of a muscle or group of muscles to continuously exert force against resistance over time.

Flexibility

The range of motion of a muscle and its associated connective tissues at a joint or joints.

Body composition

The physical makeup of the body considering fat mass and lean mass.

Type 2 diabetes

A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.

Heart disease

A term used to describe several different heart conditions.

General warm-up

Nonspecific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature.

Specific warm-up

Movements used to prepare the body for a sport or specific exercises.

Dynamic stretching

Movement-based active stretching where muscles engage to bring about a stretch.

Flexibility training

An element of fitness using stretching to increase the range of motion of a joint or group of joints and allow for increased ranges of motion.

Static stretching

Lengthening a muscle and holding the lengthened position.

Length-tension relationship

The amount of tension a muscle can produce as a function of sarcomere length.

Core training

Strengthening the musculature of the abdominals, back, and lower body that directly influence the lumbopelvic hip complex (LPHC).

Lumbopelvic hip complex (LPHC)

The musculature of the hip that attaches to the pelvis and lumbar spine and works to stabilize the trunk and lower extremities.

Abdominal bracing

Activation of the trunk muscles to support the spine.

Plank

An exercise that challenges the ability of the core to maintain a neutral position while facedown, resting body weight on the forearms and toes in a straight line.

Cable woodchop

A rotational exercise that emphasizes the musculature of the hips and torso, performed by grabbing a cable handle above the shoulder and swinging it downward across the body.

Balance training

Exercises to strengthen the stabilizer muscles and prime movers of the core and legs to improve dynamic stability.

Reactive training

Quick, powerful movements with an eccentric action followed by an immediate concentric action.

Speed

The ability to move the body in one direction as fast as possible.

Agility

The ability to accelerate, decelerate, stabilize, and change direction with proper posture.

Quickness

The ability to react and change body position with a maximum rate of force production.

Countermovement

A movement or other action made in opposition to another action.

Plyometric training

Reactive training seeking maximum force in the shortest amount of time.

Box Drill

An agility and speed drill or test performed around four cones placed $10\,\text{yards}$ apart in a square configuration, consisting of a sprint, side shuffle, back-pedal, and finishing turn-and-sprint.

Stretch-shortening cycle (SSC)

The cycling between the eccentric (stretch) action of a muscle and the concentric (shortening) action of the same muscle.

Resistance training

The category of training that includes physical activities designed to increase muscle mass, improve strength, muscular endurance, or muscular power.

Delayed onset muscle soreness (DOMS)

Muscle pain or stiffness resulting from microtearing of tissue during eccentric muscle action that is felt several days after unaccustomed exercise.

Target heart rate (THR)

The estimated beats per minute that needs to be reached to achieve a specific exercise intensity.

Rates of perceived exertion (RPE)

A subjective sliding scale of a client’s perception of their exercise intensity.

Heart rate zones

Percentages of maximum heart rate associated with a desired physiological adaptation.

Maximum heart rate

The estimated maximum number of times the heart should beat per minute during exercise, calculated by subtracting a person's age from $220$.

Steady-state exercise

Exercise that maintains a steady level of exertion from start to finish.

Interval training

Training that varies between high- and low-intensity work to challenge the cardiorespiratory system.

High-intensity interval training (HIIT)

Interval training with short intervals at near maximum effort ($85\,\%$ or more of $\text{VO}_2\,\text{max}$) and less intense recovery periods.

Cooldown

Gradually slowing the body after activity to return to homeostasis or close to homeostasis.

Self-myofascial release (SMR)

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.