module 6 : Flexibility and Cardiovascular Exercise Concepts Vocabulary

Vocabulary flashcards covering key terms and definitions from Module 6 (Concepts of Flexibility Training and Concepts of Cardiovascular Exercise).

Flexibility

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

Range of Motion (ROM)

The measurement of movement around a specific joint or body part.

Connective Tissues

Tissues that support, connect, or bind other tissues or organs.

Static Stretching

Lengthening a muscle and holding the lengthened position.

Hypermobility

The condition of having excessive amounts of range of motion in a joint or joints.

Active Stretching

A muscle actively contracting to stretch another.

Dynamic Stretching

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

Passive Stretching

An external force such as a stretching strap or the hand to move a joint to the end of a range of motion.

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.

Adhesion

Area of scar-like tissue that causes organs and tissues to stick together.

Ballistic Stretching

Uses the momentum of the body or limb to move it through and beyond a normal range of motion, using bobbing, bouncing, pulsing, or jerking to achieve a stretch.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

A flexibility technique used to increase range of motion and neuromuscular efficiencies.

Passive Range of Motion

The range of motion achievable when aided by an external force.

Active Range of Motion

A muscle or group of muscles contract to create a range of motion.

Resisted Range of Motion

Range of motion available while a load is also being moved through that range of motion.

Muscle Activation Exercises

Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.

Intuitive Limbering

Stretching after waking or when standing up from a prolonged seated position.

Contract-Relax (CR) Stretching

Contracting a given muscle before stretching the same muscle.

Contract-Relax Antagonist Contract (CRAC) Stretching

Contracting an antagonist muscle before stretching the agonist.

Pliability

The quality of being easily bent or flexible.

Stretch-Induced Strength Loss

The loss of strength resulting from acute static stretching.

Myofascial Release (MFR)

Stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of tension.

Autogenic Inhibition

The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ.

Golgi Tendon Organ

The proprioceptive sensory organ that senses muscle tension in a tendon and inhibits muscle action.

Aerobic Exercise

Exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen.

Endorphins

Hormones that promote feelings of well-being.

Growth Factors

Proteins that stimulate nerve cell growth and the creation of new neural pathways and connections.

Health Markers

Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).

Sleep Deprivation

Achieving a less than ideal sleep duration.

VO2 Max

The maximum amount of oxygen an individual can utilize during exercise.

Acute Training Variables

The components that specify how an exercise is performed.

Taper Period

A training period where the volume or frequency of training decreases to allow the body adequate rest and recovery.

Target Heart Rate (THR)

The estimated beats per minute that need 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.

Talk Test

The use of the ability to speak during exercise as a gauge of the relative intensity.

Metabolic Equivalent (MET)

The measure of the ratio of a person’s expended energy to their mass while performing physical activity.

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.

Fartlek

A training system for distance runners that continually varies terrain and pace to enhance conditioning and eliminate boredom.

Spirometer

An apparatus for measuring the volume of air inspired and expired by the lungs.

Tidal Volume

The lung volume representing the normal volume of air displaced between normal inhalation and exhalation when extra effort is not applied.

Vital Capacity

The greatest volume of air that can be expelled from the lungs after taking the deepest possible breath.

Minute Ventilation

The total amount of air entering the lungs over the course of one minute, calculated as $\text{MV} = \text{respiratory rate} \times \text{tidal volume}$.

Resting Heart Rate (RHR)

The measure of heart rate when completely at rest.

Lactate Threshold

The maximum effort or intensity an individual can maintain for an extended time with minimal effect on blood lactate levels.

Ventilatory Threshold (VT)

The threshold where ventilation increases faster than the volume of oxygen.

Anaerobic Exercise

Short-duration muscle contractions that break down glucose without using oxygen.

Heart Rate Reserve (HRR)

Maximum heart rate minus resting heart rate, calculated as $\text{HRR} = \text{HR}_{\text{max}} - \text{HR}_{\text{rest}}$.

Karvonen Formula

The formula to estimate a target heart rate with consideration of heart rate reserve and resting heart rate, defined as $\text{THR} = ([\text{HR}_{\text{max}} - \text{HR}_{\text{rest}}] \times \text{desired intensity}) + \text{HR}_{\text{rest}}$.

Atrophy

The wasting away or loss of muscle tissue.

Angiogenesis

The development of new blood vessels.

Myoglobin

A protein in muscle cells that carries and stores oxygen.

Aerobic Capacity

A measure of the ability of the heart and lungs to get oxygen to the muscles.

Gait

The manner or pattern of walking or locomotion, characterized by a sequence of rhythmic and coordinated movements involving the limbs and trunk to propel the body forward.

Circuit Training

Body training that combines endurance, resistance, high-intensity interval, and aerobic training.

Cross-Training

The action of training or practice in two or more sports or types of exercise to improve fitness or performance in one’s main sport.

Cyclic Activities

Activities that use the same movement in repetition.

Acyclic Activities

Activities that incorporate different movement patterns throughout.

Evaporative Heat Loss

Cooling the body and releasing heat via evaporation of water and electrolytes from the skin.

Peripheral Vasoconstriction

Constriction of smaller arterioles near the skin to keep blood closer to the core of the body and preserve heat.

Shivering

Involuntary contraction or twitching of muscle tissue as a physiological means of heat production.

Altitude Training

Training at altitudes greater than 2,500 meters above sea level with the goal of increasing the blood’s oxygen carrying capacity.

Erythropoietin (EPO)

A hormone with a role in the proliferation of red blood cells.

Hypoxia

Lack of oxygen.