Aerobic, Muscle- and Bone-Strengthening Exercises (Vocabulary Flashcards)

A vocabulary set covering key terms and concepts from aerobic, muscle-strengthening, and bone-strengthening exercise sections of the notes.

Aerobic exercise

Endurance activity using large muscles in rhythmic movement for a sustained period, elevating heart rate and breathing and improving cardiovascular endurance.

Endurance exercise

Another term for aerobic exercise focused on sustaining activity to boost stamina and cardiorespiratory fitness.

Maximum Heart Rate (MaxHR)

Highest heart rate you can safely reach during intense activity.

MaxHR formula

Estimated MaxHR = 220 minus your age.

Warm-up

5–10 minutes of activity that gradually raises heart rate toward the target zone and includes dynamic stretching.

Cool-down

Period after exercise (about 10 minutes) to gradually lower heart rate and stretch.

Target heart rate zone

The heart rate range used to guide aerobic effort (e.g., 50–60% maxHR for warm-up, 70–80% for workout, 50–60% for cool-down).

Frequency (aerobic)

How often you perform aerobic activity, usually measured in days per week.

Intensity (aerobic)

How hard you work during the activity; how strenuous the exercise feels.

Duration (aerobic)

How long a single aerobic session lasts.

Aerobic activities

Activities that improve cardiovascular endurance, such as dancing, running, walking, swimming, cycling, rope skipping, stair climbing, and Zumba.

Aerobic Dance

Dance-based aerobic activity popularized by Dr. Kenneth Cooper in 1968.

Zumba

Latin-inspired dance fitness program described as a fun, calorie-burning cardio workout.

Albert Perez

Pioneer of Zumba in Colombia who improvised music for a class, influencing its popularity.

Running

A simple, time-efficient form of aerobic exercise requiring minimal equipment.

Walking

Natural, safe, inexpensive form of aerobic exercise suitable for conditioning.

Hiking

Walking in nature, often on uneven terrain, with health and stress-relief benefits.

Jogging

A relaxed form of running; accessible with proper footwear.

Swimming

Full-body aerobic exercise that strengthens heart and lungs and uses major muscle groups.

Cycling

Pedaling activity that strengthens the cardiorespiratory system and leg muscles.

Rope skipping

Jump rope exercise that improves cardio fitness, coordination, and agility.

Stair climbing

Low-impact, safe aerobic activity that is easy to pace and control.

Racquet sports

Sports like badminton, tennis, and squash that improve aerobic fitness depending on intensity.

Three phases of aerobic workout

Warm-up, actual aerobic workout, and cool-down phases.

Cardiovascular health

Health of the heart and blood vessels, improved by regular aerobic exercise.

Stamina

Endurance to sustain prolonged physical or mental effort; linked to aerobic fitness.

Body composition

Proportion of fat, muscle, bone, and other tissues in the body; influenced by aerobic activity.

Muscle endurance

Ability of a muscle to perform repeated contractions over time.

Muscle strength

Ability of a muscle to exert force; can be increased via resistance training.

Weight management

Maintaining a healthy body weight through activity and diet.

Immune system (boost)

Aerobic exercise can support immune function by improving overall health.

Endorphins

“Feel-good” hormones released during exercise that improve mood and reduce stress.

Bone density

Amount of mineral content in bone; enhanced by weight-bearing activity.

Bone-strengthening exercise

Weight-bearing or loading activities that promote bone growth and strength.

Body composition

See above (repeated for emphasis on how aerobic activity affects fat/muscle ratio).

Muscle-strengthening exercise

Training that increases muscle strength and mass, often via resistance work.

Resistance training

Exercises that make muscles work against an external load or force.

Repetitions

Number of times a specific movement is performed in a set.

Sets

A group of repetitions completed before stopping.

Frequency (muscle-strengthening)

How often muscle-strengthening activities are performed (at least 2 days per week as a guideline).

Intensity (muscle-strengthening)

Amount of resistance (weight) used relative to maximum capability.

Bodyweight exercises

Strength exercises using your own body weight as resistance (no additional weights).

Weight training

Training with free weights or machines to build strength.

Isometric exercises

Exercises where the muscle length stays the same while contracting (static holds).

Push-ups

Bodyweight exercise that strengthens chest, shoulders, and triceps.

Squats

Lower-body exercise that hinges at hips and knees to strengthen legs and core.

Lunges

Unilateral leg exercise stepping forward/backward to train balance and leg strength.

Planks

Isometric core exercise holding a straight line from shoulders to heels.

Sit-ups and crunches

Abdominal exercises; sit-ups lift upper body; crunches lift shoulders only.

Burpees

Full-body exercise combining squat, plank, push-up, and jump.

Dumbbell bicep curls

Isolation exercise targeting the biceps using dumbbells.

Bench press

Compound upper-body press with a barbell or dumbbells from chest level.

Deadlifts

Lift from floor to hip height using hip hinge and neutral spine.

Barbell squats

Barbell across the upper back; squat to parallel to build lower body strength.

Shoulder press

Overhead press lifting weight from shoulder height to above the head.

Resistance bands

Lightweight, portable bands used for various strengthening exercises.

Banded rows

Rowing movement performed with a resistance band for back muscles.

Banded chest press

Chest press performed with a resistance band as an alternative to bench press.

Lateral band walks

Side-to-side steps with a resistance band to target hip abductors.

Wall sit

Isometric hold with back against a wall, thighs parallel to floor.

Static lunge hold

Isometric lunge position held in place to train leg strength and balance.

Step ups

Unilateral ascent onto an elevated surface; builds leg strength.

Kettlebell swings

Hip-hinge ballistic movement swinging a kettlebell for power and conditioning.

Medicine ball throws

Explosive throws of a weighted ball to train power and coordination.

Functional strength training

Strength training aimed at improving everyday movements and tasks.

Bone-strengthening exercise

Weight-bearing activities that promote bone growth and strength.

Examples of bone-strengthening activities

Jumping jacks, running, brisk walking, and weight lifting.

Benefits of muscle-strengthening exercise

Increases muscle mass and bone density, boosts metabolism, improves posture, reduces injury risk, and enhances daily performance.