PERSONAL FITNESS | MIDTERM STUDY GUIDE

Muscular strength

Maximum force a muscle can produce.

Muscular endurance

Ability of muscles to keep working or repeat movements.

Cardiovascular endurance

Heart, lungs, and blood vessels supply oxygen to working muscles.

Flexibility

Ability to move a joint through its range of motion.

Body composition

Comparison of body fat and lean body mass.

Benefits of fitness

Includes stronger heart, more energy, better sleep and mood, improved health and performance, lower injury risk, and increased life expectancy.

Wellness areas

Physical, social, emotional, and intellectual areas that can be improved by exercise.

Lifetime activities

Activities that can be done throughout life, such as walking, swimming, biking, tennis, and golf.

Strength training

3 sets of 4-8 reps with moderate/heavy load at about 80% of one-rep max.

Endurance training

3 sets of 12-16 reps with lighter load at about 60% of one-rep max.

Rep/Set/One-rep max

A rep is one movement; a set is a group of reps; one-rep max is the most weight lifted once.

Hypertrophy

Muscles grow larger and become stronger.

Atrophy

Muscles become smaller and weaker from disuse.

Progression

Gradually increase the challenge as fitness improves.

Recovery

Allow about 48 hours between intense sessions for the same muscle group.

Cardiovascular training

Strengthens the heart and can increase the amount of blood pumped per beat.

Aerobic

Activities that are rhythmic and continuous using large muscle groups.

FITT Principle

Framework for designing an exercise program: Frequency, Intensity, Time, and Type.

Body fat functions

Energy storage, organ protection, and temperature regulation.

Skinfold calipers

An inexpensive method to estimate body fat percentage.