Morgan HLST 200 flash cards

Vocabulary practice flashcards generated from the physical activity, movement guidelines, exercise physiology, and nutritional science lecture notes.

Physical Activity

Any body movement produced by the skeletal muscles that results in a substantial increase over resting energy expenditure.

Physical Literacy

The motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life.

Physical Fitness

The ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge.

Exercise

Planned, structured, and repeated physical activity performed for the purpose of conditioning the body.

Cardiorespiratory Fitness

The ability of the heart to pump blood through the body to sustain prolonged rhythmic activity.

Aerobic Exercise

Any physical activity in which sufficient or excess oxygen is continually supplied to the body.

VO2 Max

The maximum amount of oxygen that an individual is able to use during intense maximal exercise.

Muscular Strength

The force within muscles, commonly measured by a one-repetition maximum ($\text{1RM}$).

Muscular Endurance

The ability to perform repeated muscular effort, measured by the number of times a person can lift, push, or press a given weight.

Flexibility

The range of motion around specific joints, which increases until adolescence and decreases throughout adulthood.

Body Composition

The relative amount of fat and lean body tissue (bone, muscle, organs, and water) in the body.

Functional Fitness

Exercise designed to mimic everyday movements to improve performance of daily activities.

Agility

The ability to change body position and direction quickly and efficiently.

Balance

The body's ability to maintain proper equilibrium.

Coordination

The integration of the nervous and muscular systems during bodily movement.

Power

The ability to produce maximum force in the shortest time, comprised of speed and force.

Plyometrics

High-intensity training exercises designed to develop athletic performance skills through explosive movement.

Systemic Health Benefits of Physical Activity

Comprehensive physiological improvements across body systems resulting from regular physical activity.

Exercise is Medicine

A healthcare initiative where a patient's physical activity programs are assessed and reviewed as part of a regular physical exam.

Progressive Overload Principle

An exercise principle that gradually increases physical challenges to yield fitness benefits without causing injury.

Hypertrophy

The process of muscle enlargement by adapting to increased tension through strength and conditioning training.

FITT Principle

The four dimensions of the overload principle: Frequency, Intensity, Time, and Type.

Reversibility Principle

The principle stating that stopping exercise leads to losing $50\%$ of fitness improvements within $2\,\text{months}$.

Recovery Principle

The principle that allows the body to adapt to training loads, recommending $48\,\text{hours}$ to no more than $96\,\text{hours}$ between sessions.

Anaerobic Exercise

High-intensity exercise that creates an oxygen deficit because oxygen intake cannot meet the demands of the activity.

Target Heart Rate

The optimal heart rate range ($55\%$ to $90\%$ of maximum heart rate) for achieving aerobic conditioning.

Karvonen Method

A formula used to calculate Target Heart Rate by factoring in resting heart rate: $\text{THR} = ([\text{HR}_{\text{max}} - \text{HR}_{\text{rest}}] \times \text{\%intensity}) + \text{HR}_{\text{rest}}$.

Heart Rate Reserve (HRR)

The numerical difference between an individual's maximal heart rate and resting heart rate.

Rating of Perceived Exertion (RPE)

A self-assessment scale (originally 6–20, revised to 0–10) that rates subjective exertion symptoms during physical activity.

Isometric Contraction

A muscle contraction where force is applied while maintaining an equal muscle length (e.g., pushing an immovable object).

Isotonic Contraction

Dynamic muscle movement against a constant resistance, consisting of a concentric phase and an eccentric phase.

Isokinetic Contraction

A muscle contraction at a constant speed using hydraulic machines that provide overload resistance throughout the full range of motion.

Core Strength Conditioning

Training targeted at muscles that support the spine to maintain body stability and balance.

Static Stretching

A gradual stretch held for $10\,\text{to}\,60\,\text{seconds}$ to a point of mild pull without pain.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

A stretching technique using external resistance to move joints through an increased range of motion passively or actively.

Dynamic Stretching

Controlled stretching movements that increase reach and speed without forcing joints beyond their normal range of motion.

Pilates

A mind-body exercise system designed to improve flexibility, joint mobility, and core strength through pelvic stability and abdominal control.

Tai Chi

A mind-body-spirit practice that gently works muscles, focuses concentration, and improves the flow of qi.

PRICE Protocol

An acute injury care mnemonic standing for Protect, Rest, Ice, Compress, and Elevate.

Macronutrients

Nutrients required by the human body in the greatest amounts: water, proteins, carbohydrates, and fats.

Micronutrients

Essential nutrients that the body requires in small quantities, consisting of vitamins and minerals.

Basal Metabolic Rate (BMR)

The number of calories needed to sustain basic life functions of the body at rest.

Complete Proteins

Protein sources that provide all $9$ essential amino acids, found primarily in animal products and dairy.

Incomplete Proteins

Protein sources with relatively low levels of one or two essential amino acids.

Complementary Proteins

Combinations of incomplete protein foods that together supply all essential amino acids.

Monosaccharides

Simple carbohydrates containing a single sugar unit, including glucose, fructose, and galactose.

Disaccharides

Carbohydrates formed by two simple sugar units linked by chemical bonds, such as sucrose, lactose, and maltose.

Polysaccharides

Complex carbohydrates containing more than $10$ linked sugar units, including starch and glycogen.

Dietary Fibre

Nondigestible carbohydrates naturally occurring in plant components like leaves, stems, skins, seeds, and hulls.

Functional Fibre

Isolated, nondigestible carbohydrates extracted from natural sources and added to foods or supplements.

Soluble Fibre

Fibre that absorbs water to form a gel, slowing intestinal absorption and helping lower heart disease and cholesterol risk.

Insoluble Fibre

Fibre (cellulose, lignin, hemicellulose) that clings to water to add bulk to stool, preventing constipation and diverticulosis.

Glycemic Index

A scale measuring how much a carbohydrate-containing food elevates blood sugar levels.

Saturated Fats

Fats saturated with hydrogen atoms that are solid at room temperature, trigger cholesterol production, and increase LDL cholesterol.

High-Density Lipoproteins (HDL)

Good cholesterol that transports cholesterol to the liver for metabolism and elimination.

Low-Density Lipoproteins (LDL)

Bad cholesterol that accumulates in arterial walls as plaque, increasing the risk of heart attack and stroke.

Monounsaturated Fats

Unsaturated fats containing one double bond that help reduce bad blood cholesterol levels.

Polyunsaturated Fats

Unsaturated fats with multiple double bonds, including Omega-3 fatty acids (lower triglycerides/blood clots) and Omega-6 fatty acids.

Trans Fats

Fats created through industrial hydrogenation that behave like saturated fats by raising cholesterol levels.

Antioxidants

Substances (such as Vitamin C, Vitamin E, and Beta-carotene) that protect cells against oxidative damage caused by free radicals.

Phytochemicals

Naturally occurring plant compounds that protect plants from disease and help lower risk of chronic diseases in humans.

Dietary Reference Intakes (DRIs)

A set of research-based reference values (EAR, RDA, AI, UL, EER, AMDR) used to plan and assess nutrient intakes based on life stage and sex.

Food Toxicologists

Specialists who detect toxic substances in food supplies and treat conditions produced by food toxins.

Food Irradiation

The process of exposing food to radiation (X-rays) to destroy microorganisms, extend shelf life, and delay fruit ripening.

Vegan Diet

A total vegetarian diet composed strictly of plant foods, excluding all animal products.

Lacto-Ovo-Vegetarian Diet

A vegetarian diet that excludes meat and fish but includes plant foods, milk, milk products, and eggs.