Diets and Weight Loss

to muscles * increases muscular strength * increases muscular endurance * increases muscle tone
to heart and blood vessels * reduces resting heart rate and blood pressure * increases cardiac stroke volume and cardiac output * more rapid heart rate recovery following physical activity * lowers level of fat content in blood * lower cholesterol, lower triglycerides * raises HDLs
to respiratory system * increase in recovery of oxygen capacity or oxygen debt capacity * increase in lung capacity
to body composition * reduction in body fat
to mental health * reduces depression * relieves stress * fewer psychosomatic diseases and disorders
to aging process * promotes skin elasticity * fewer chronic diseases
miscellaneous * improves quality of sleep and relaxation * may prevent breast and colon cancer * improves visual activity * improves vitality (energy without fatigue) * better digestion elimination * fewer physical accidents and injuries
increases metabolic rate

muscular strength: the forces a muscle exerts against a resistance
muscular endurance: the ability to continue using muscular strength
flexibility: the ability to move the body through a full range of possible motion
cardiovascular endurance: the ability to sustain vigorous activity that requires increased oxygen intake for an extended period of time
body composition: the percentage of fat tissue and lean tissue in the body

isometric: muscles are tightened for 5-10 seconds, no movement * eg. wall sit, pushing against immovable objects
isotonic: muscle contraction causing movement * eg. free weights, push-ups
aerobic: continuous use of oxygen over an extended period of time * aerobic: “with air” * eg. long distance events, “cardio”
anaerobic: short, fast bursts of energy * anaerobic: “without air” * eg. sprinting, quick events with rests in between

overweight: a body weight that is 10% or more above the desirable body weight
obese: a body weight that is 20% or more above the desirable body weight (excess fat)
calorie: a unit of energy produced by food and used by the body
caloric expenditure: the number of calories a person uses for digestion and physical activity
warm up: a period of three to five minutes of easy physical activity intended to prepare muscles to do more work in the actual workout * eg. stretching, light jogs or walks
cool down: a period of five to ten minutes of reduced physical activity to help the body return to a non-exercising state * also eg. stretching, walking

anabolic steroid: a synthetic derivative of the male hormone testosterone
male effects * reduction in sperm production * aggressive behavior * severe acne * hair loss * these effects are usually reversed after steroid use ends
female effects * masculine traits appear * aggressive behavior * lower voice * menstruation and ovulation stop * abnormal growth of hair on face, breasts, and chest * severe acne * these effects are not usually reversed after steroid use ends
long-term effects * depression * hypertension * stunted growth (especially when taken during puberty) * atherosclerosis (hardening of arteries) * higher risk of liver cancer

hypertrophy: the building of muscle tissue (increasing size and strength of the muscle fiber) * eg. exercise + protein + carbohydrates = hypertrophy
exercise * resistance: increased force used against the completion of a task * eg. adding weight or distance to an exercise * repetition: the number of times one completes an exercise * eg. going from 20 to 40 sit-ups in a set * recovery: rest period following exercise * recovery time; also occurs between sets of repetitions
strength: high resistance + low reps + high recovery time
endurance: low resistance + high reps + low recovery
different exercises effect different people, largely variant on their body types

strain: an overstretched muscle or tendon
sprain: a torn ligament
dislocation: when a bone is removed from its joint
fracture: a crack in a bone * closed fracture: no break in the skin * opened fracture/compound fracture: breaks the skin * stress fracture: incomplete fracture, caused by repeated stress
contusion: a deep bruise
concussion: an injury to the brain that causes disorientation, memory loss, and/or unconsciousness * often resulting from a blow to the head
splint: a material or device used to protect and immobilize a body part

endomorph: muscular, stocky, weightlifter * eg. football/hockey players
ectomorph: long-boned, lean, marathon runner * eg. cross country runner
mesomorph: average build, usually higher percentage of body fat * most common body type

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