Personal Fitness-Study Guide
- Diabetes- The body’s inability to regulate sugar metabolism.
- Fad- An interest in something that is short term.
- Trend-An interest in something that lasts for a long period of time.
- Media- Newspapers, magazines, television, and radio.
- Physical fitness- The capacity of the whole body to function at optimum efficiency,
determined by the condition of the heart and circulatory, respiratory, and
muscular systems, the degree of flexibility, and the percentage of body fat..
- Health risk factors- Those factors associated with disease, disability, and premature death.
- Inactivity- The lack of physical activity and exercise.
- Obesity- A condition characterized by excessive deposits of fat on the body.
- Cholesterol- A waxy, fatlike substance found in animal tissue.
10. Body image- The way one sees oneself. physically.
11.Skill –related fitness- The components of physical fitness that contribute to the ability to
successfully participate in sports.
12.Health-related fitness- Components of physical fitness that contribute to the operation of
systems of the body.
- Flexibility- The range of possible movement at various joints.
14. Cardiovascular fitness- The ability of the heart, blood vessels, and respiratory system to supply
oxygen and nutrients to the muscles during exercise.
15. Muscular strength- The ability of muscles to exert a force one time.
16. Muscular endurance- The ability to use muscles for a long period of time.
17. Body composition- The ratio of fat to muscle, bone, and other body tissues.
18.Goal Setting- The process that can help you improve yourself and, therefore, feel
good about yourself.
19. Long-term goal- Goals that take a long period of time, perhaps years, to reach
20.Short-term goal- Goals that can be reached in a short period of time.
21. Time line- A tool used to organize and plot the course toward a major goal.
22. Heat stroke-A medical emergency characterized by hot, dry, skin and a rising
body temperature.
23. Hypothermia-An excessive decline in body temperature.
24.Warm-up-A 10- to 15- minute light exercise period during which the body is
prepared for vigorous exercise.
25.Cool-down- A 10- to 15- minute period of mild exercise following vigorous exercise that
allows the body and heart rate to return to normal.
26.Shin splints-An inflammation of the membrane on the front of the bones in the lower leg.
27. Diaphragm- A large muscle in the upper abdomen.
28.Stitch in the side (cramp)- Sharp pain in the side just under the ribs.
29.Hyperthermia-An increase in body temperature with a reduction of body fluids.
30. Heat cramps-A health-related problem in which certain muscles contract
involuntarily and cause pain.
31. Heat exhaustion-A condition characterized by profuse sweating, dizziness, and
extreme dizziness.
32. Principle of Overload- Exposing the muscles, joints, and cardiovascular and respiratory
systems to more work and stress than is normally experienced.
33. F.I.T.- The three ways to achieve overload in a physical fitness program—frequency,
intensity,and time.
34.Frequency- The number of times one should exercise to improve a component of
physical fitness.
35.Intensity- The degree to which one should exercise to improve fitness.
36.Time- How long one exercises to improve fitness.
37.Principle of progression- A progressive increase in the level of exercise in order to
sustain improvement in physical fitness.
38.Principle of specificity- The performance of specific exercises in order to improve
specific components of physical fitness in specific body parts.
39.Joint- The point at which two bones come together.
40. Ligament- Strong, fibrous connective tissue that attaches one bone to another.
41. Muscle- Meaty tissue that surrounds bone that is responsible for movement.
42. Tendon- Connective tissue that anchors muscle to bone.
43. Static stretching- The slow movement of a muscle to the stretching point at which it is
held for 15 seconds.
44. Dynamic stretching- Stretching done in a continuous, slow, and controlled manner.
45.Ballistic stretching- Stretching that involves bobbing, bouncing or jerky movements that
make use of the body’s momentum.
46.Isostatic stretching- A form of stretching in which the body is pushed beyond its initial
limit.
47. Pulse- A regular throbbing caused by pressure of blood on an artery that corresponds to the
heart beat.
48. Resting heart rate- The existing heart rate just after waking up and getting out of bed.
49. Recovery heart rate- The existing heart rate just after exercise.
50. Blood pressure- The measure of blood force against the walls of the arteries.
51. Atherosclerosis- A condition in which fatty deposits build up on inner walls of arteries,
causing narrowing of the arterial passageway.
52.Maximum heart rate- The heart rate that should not be exceeded during exercise; calculated
by subtracting one’s age from 220.
53.Target heart rate- 60 to 90 percent of the maximum heart rate; results in greatest
cardiovascular benefits from exercise.
54. Aerobic- with oxygen; Term refers to energy-producing biochemical pathways in cells that
use oxygen to produce energy.
55. Anaerobic- without oxygen; term refers to energy-producing biochemical pathways in cells
that do not require oxygen to produce energy.
56. Atrophy- The wasting away or decrease in size of a body part, particularly muscle.
57. Slow-twitch fibers- Red muscle fibers that are slow to contract but have the ability to
continue contracting for long periods of time.
58. Intermediate-twitch fibers- Muscle fibers that possess a combination of the fast and
slow-twitch fiber characteristics.
59. Fast-twitch fibers- White muscle fibers that contract quickly, allowing explosive muscular
contractions.
60. Isometric exercises- Exercises in which one contracts muscles but does not move body parts.
61. Isotonic exercises- Exercises in which a muscle lengthens and shortens through its full range of movement
while lowering and raising a resistance.
62. Isokinetic exercises- Exercises done with special machines that allow for maximum
resistance over the complete range of motion.
63. Repetition- The completion of a single, full-range movement of the body part being exercised
64. Resistance- The intensity of a weight training program determined by the amount of weight
you lift.
65. Set- A group of repetitions performed one after the other.
66. Somatotype- Body type
67.Endomorph- A body type with a large, soft bulging body and pear-shaped appearance.
68. Ectomorph- A body type with a slender, slight build.
69. Mesomorph- A body type with a solid, muscular, and large-boned physique.
70. Lean body mass- Body mass made up of muscle tissue, and other nonfat tissue such as
bones, ligaments, and tendons.
71. Overweight- A condition that exceeds the desirable body weight by 10%, according to
height and weight charts.
72. Obese- Having an excessive amount of body fat.
73. Ideal body weight- The amount a person weighs if he or she has an appropriate percentage of
body fat.
74. Skinfold caliper- A device used to measure a fold of skin and its underlying layer of body
fat.
75. Creeping obesity- The gaining of fat slowly over a period of time.
76. Anorexia nervosa- An eating disorder in which a person refuses to eat normally, resulting in
extreme thinness and even starvation.
77. Bulimia- An eating disorder characterized by overeating followed by self-induced vomiting,
use of laxatives, or very strenuous exercise to avoid weight gain.
78. Spot reduction- The mistaken belief that exercising muscles in a particular area of the body
will remove fat from the area.
79. Stress- The nonspecific response of the body to demands made upon it.
80. Positive stress (Eustress)- Positive stress resulting from something good.
81. Negative stress (Distress)- Negative stress resulting from difficulties.
82. Stressor- A stimulus (event, situation, or activity) that causes stress.
83. Homeostasis- The internal balance of the body.
84. Fight or flight response- An involuntary physical response to a stressor that gives an
individual the capacity for sudden and quick action.
85. General adaptation syndrome- The body’s response to a specific stressor occurs in this three stage
sequence. 1. Alarm 2. Adaptation 3. Exhaustion
86. Stimulus- Something causing or regarded as causing a response.
87. Adrenaline- A chemical that gives you energy to perform physical acts in an emergency.
88. Time management- The ability to organize your time.
89. Stress diversion activities- Those activities, both active and passive, that reduce or divert
stress.
90. Positive coping strategies- Strategiesdesigned to deal with unavoidable stress.
91. Negative coping strategies- Those responses that ease or disguise the symptoms of stress
and are harmful to an individual and those around him or her.
92.Consumer- A person who buys goods and services.
93.Advertising- Describing or presenting a product in order to induce people to buy, support, or
approve it.
94. Diuretics- The drugs used to control accumulation of fluids in body tissues, congestive heart
failure, and high blood pressure.
95. Edema- An accumulation of fluid in body tissues.
96.Fraudulent- Characterized by deceit or trickery used to gain an unfair or dishonest
advantage.
97.Anabolic steroids- A synthetic versionof the male sex hormone, testosterone.
98. Planned program- A program that includes specific exercises for persons of specific fitness
or ages.
99. High-impact aerobics- Aerobic dance that includes jumping, bouncing, and running.
100. Low-impact aerobics- Aerobic dance that includes vigorous arm movements while keeping
one foot in contact with the floor at all times.
101. Calisthenics- Exercises in which the body weight is used as the resistance.
102. Circuit training- An exercise program in which one moves around a prescribed course,
stopping at each station to perform a specified exercise.
103. Interval training- An exercise program that involves a series of exercises interspersed with
rest periods.
104. Sports skills activities- Those activities that help develop sports skills and satisfy the need
for competition.
105. Lifetime sports- Individual sports that can be engaged in for a lifetime.