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HHS 231 Final
Chapters 7, 8, 9, 10
110
Other
Undergraduate 1
03/20/2013

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Term
cardiorespiratory fitness
Definition
the ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups
Term
respiratory system
Definition
the body system responsible for the exchange of gases between the body and the air
Term
cardiovascular system
Definition
the body system responsible for the delivery of carbon dioxide and other wastes back to the heart and lungs
Term
respiration
Definition
the exchange of gases in the lungs or other tissues
Term
atria
Definition
upper chambers of the heart that pump blood to the rest of the body
Term
ventricles
Definition
lower chambers of the heart that pump blood to the rest of the body
Term
pulmonary circuit
Definition
blood circulates from the heart to the lungs and back
Term
systemic circulation
Definition
bood circulation from the heart to the rest of the body and back
Term
pulmonary artery
Definition
the artery that carries blood from the right ventricle to the lungs
Term
aorta
Definition
the artery that carries blood from the left ventricle to the rest of the body
Term
systole
Definition
the contraction phase
Term
diastole
Definition
the relaxation phase
Term
heart rate
Definition
the number of beats per minute
Term
arteries
Definition
high-pressure blood vessels that carry blood to the cells or lungs away from the heart
Term
veins
Definition
low-pressure vessels that carry blood from the cells or lungs to the heart
Term
blood pressure
Definition
the pressure that blood in arteries exerts on the arterial walls
Term
systolic blood pressure
Definition
blood pressure during the systole phase of the heart cycle
Term
diastolic blood pressure
Definition
blood pressure during the diastole phase
Term
creatine phosphate
Definition
a molecule that is stored in muscle cells and used in the immediate energy system to donate a phosphate to make ATP
Term
lactic acid
Definition
an end-product of the non-oxidative breakdown of glucose that can increase acidity in muscles and the blood and cause muscular fatigue
Term
mitochondria
Definition
cellular structure where oxidative energy production takes place
Term
cardiac output
Definition
the volume of blood ejected from the heart in one minute
Term
hemoglobin
Definition
carries oxygen in red blood cells
Term
plasma
Definition
fluid portion of blood
Term
stroke volume
Definition
the volume of blood ejected from the heart in one heartbeat
Term
metabolic syndrome
Definition
a clustering of three or more heart disease and diabetes risk factors in one person
Term
resting heart rate
Definition
the number of times your heart beats in a minute while the body is at rest (about 50-90 bpm)
Term
pulse
Definition
the pressure wave felt in the arteries due to blood ejection
Term
maximal oxygen consumption (VO2 max)
Definition
the highest rate of oxygen consumption during exercise (L/min)
Term
maximal heart rate
Definition
the highest heart rate you can achieve during maximal exercise
Term
interval workout
Definition
a workout that alternates periods of higher and lower intensity exercise or rest
Term
circuit-training workout
Definition
a workout moving from one exercise to another after a certain number of repetitions or amount of time
Term
perceived exertion
Definition
a subjective assessment of exercise intensity
Term
talk test
Definition
method of measurement of exercise intensity based on ability to speak
Term
target heart rate
Definition
the heart rate you are aiming for during an exercise session
Term
heart rate reserve
Definition
number of beats per minute available or in reserve for exercise heart rate increases
Term
cross training
Definition
the practice of using different exercise modes or types in your cardiorespiratory training program
Term
warm-up
Definition
the initial 5-20 minute preparation phase of a workout
Term
cool-down
Definition
the ending phase of a workout where the body is brought gradually back to rest
Term
heat cramps
Definition
severe cramping in the large muscle groups and abdomen caused by high fluid and electrolyte loss in sustained exertion in the heat
Term
heat exhaustion
Definition
an elevated core body temperature, headache, fatigue, profuse sweating, nausea, and clammy skin brought on by sustained exertion in the heat with dehydration and electrolyte losses
Term
heat stroke
Definition
a core body temperature of 104F, headache, nausea, vomiting, diarrhea, rapid pulse, cessation of sweating, and disorientation from extreme exertion in very hot conditions
Term
hypothermia
Definition
the core temperature of the body drops below the level required for sustaining normal bodily functions
Term
dehydration
Definition
process that leads to a lack of sufficient fluid in the body
Term
RICE
Definition
rest, ice, compression, elevation
Term
muscular fitness
Definition
the ability of your musculoskeletal system to perform daily and recreational activities without undue fatigue and injury
Term
muscular strength
Definition
the ability of a muscle to contract with maximal force
Term
muscular endurance
Definition
the ability of a muscle to contract repeatedly over an extended period of time
Term
resistance training
Definition
controlled and progressive stressing of the body's musculoskeletal system using resistance to build and maintain fitness
Term
tendons
Definition
the connective tissues attaching muscles to bone
Term
muscle fibers
Definition
the cells of the muscular system
Term
myofibrils
Definition
thin strands within a single muscle fiber that bundle the skeletal muscle protein filaments and span the length of the fiber
Term
slow-twitch muscle fibers
Definition
muscle-fiber type that is oxygen dependent and can contract over long periods of time
Term
fast-twitch muscle fibers
Definition
contracts with greater force and speed than slow-twitch but also fatigues quickly
Term
motor unit
Definition
a motor neve and all the muscle fibers it controls
Term
isotonic
Definition
muscle contraction with relatively constant tension
Term
isometric
Definition
muscle contraction with a constant speed of contraction
Term
concentric
Definition
muscle contraction with overall muscle shortening
Term
eccentric
Definition
muscle contraction with overall muscle lengthening
Term
hypertrophy
Definition
an increase in muscle cross-sectional area
Term
atrophy
Definition
a decrease in muscle cross-sectional area
Term
sarcopenia
Definition
the degenerative loss of muscle mass and strength in aging
Term
muscle power
Definition
the ability of a muscle to quickly contract with high force
Term
one repetition maximum
Definition
the maximum amount of weight you can lift one time
Term
spotter
Definition
used in weight-training lifts
Term
20 repetition maximum
Definition
the maximum amount of weight you can lift 20 times in a row
Term
calisthenics
Definition
a type of muscle endurance and or flexibility exercise that employs simple movements without the use of resistance other than one's own body weight
Term
dumbbells
Definition
weights intended for use by the hand
Term
barbells
Definition
long bars with weight plates on each end
Term
sets
Definition
single attempts at an exercise the includes a fixed number of repetitions
Term
repetitions
Definition
the number of times an exercise is performed within one set
Term
plyometric exercise
Definition
an exercise that is characterized by rapid deceleration of the body followed by a rapid acceleration of the body in the opposite direction
Term
power
Definition
the ability to produce force quickly
Term
speed
Definition
the ability to rapidly accelerate
Term
agility
Definition
the ability to rapidly change body position or body direction without losing speed, balance, or body control
Term
resistance
Definition
the amount of effort or force required to complete the exercise
Term
multiple-joint exercises
Definition
exercises that involve multiple joints and muscle groups to achieve an overall movement
Term
single-joint exercises
Definition
exercises that involve a single joint and typically focus on one muscle group
Term
valsalva maneuver
Definition
the process of holding one's breath while lifting heavy weight; can increase chest cavity pressure and result in light-headedness during the life, excessively increased blood pressure can result after the lift and breath are released
Term
ergogenic acids
Definition
any nutritional, physical, mechanical, psychological, or pharmacological procedure or aid used to improve athletic performance
Term
flexibility
Definition
the ability of a joint to move through a full range of motion
Term
range of motion
Definition
the movement limits of a specific joint or group of joints
Term
stretching
Definition
exercises designed to improve or maintain flexibility
Term
static (passive) flexibility
Definition
range-of-motion limits with an external force applied
Term
dynamic (active) flexibility
Definition
range-of-motion limits with muscular contraction applied
Term
arthritis
Definition
an umbrella-term for more than 100 conditions characterized by inflammation of a joint
Term
tendons
Definition
connective tissues that attach muscle to bone
Term
joint
Definition
the articulation or point of contact between two or more bones
Term
golgi tendon organs
Definition
muscle tension receptors located in tendons that are responsible for triggering muscle relaxation to relieve excessive muscle tension
Term
stretch receptors
Definition
muscle length receptors located within muscle fibers that trigger muscle contractions in response to rapid, excessive muscle lengthening
Term
stretch reflex
Definition
the reflex contraction of a muscle triggered by stretch receptors in response to a rapid overextension of that muscle
Term
collagen
Definition
the primary protein of connective tissues throughout the body
Term
static stretching
Definition
stretching characterized by slow and sustained muscle lengthening
Term
dynamic stretching
Definition
stretching characterized by controlled, full-range-of-motion movements that mimic exercise session movements
Term
ballistic stretching
Definition
stretching characterized by bouncing, jerky movements, and momentum to increase range of motion
Term
proprioceptive neuromuscular facilitation
Definition
stretching that is facilitated or enhanced by voluntary contraction of the targeted muscle group or contraction of opposing muscles
Term
contraindicated
Definition
not recommended
Term
disc herniation
Definition
a permanent bulging of an intervertebral disc out of its normal space
Term
core muscles
Definition
musculature that supports the trunk (back, spine, abdomen, and hips)
Term
aging
Definition
a progressive decline in the maximum functional level of individual cells, whole organs, and entire organisms
Term
self-disclosure
Definition
the process of revealing one's inner thoughts, feelings, and beliefs to another person
Term
active listening
Definition
attentive and engaged listening that includes giving positive cues to the speaker
Term
family of origin
Definition
the people present in one's household during the first years of life
Term
commitment
Definition
making choices and taking actions over time that perpetuate the well-being of the other person, oneself, and the relationship
Term
cohabitation
Definition
living intimately together without being married
Term
self-care
Definition
knowing your body and taking appropriate action to stop progression of illness or injury
Term
sustainable choices
Definition
lifestyle choices that preserve and protect the planet's resources
Term
municipal solid waste
Definition
solid wastes from residential, commercial, institutional, and industrial sources
Term
greenhouse gases
Definition
gases that contribute to global warming by trapping heat near the earth's surface
Term
global warming
Definition
an increase in earth's overall temperature
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