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

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