Glossary for Personal Fitness Course

A
abdominals - group of muscles forming the supporting wall of the abdominal region
acclimatization - the process of the body slowly adapting to a new temperature
achilles tendon - tendon connecting the calf muscle to the heel of the foot
adipose tissue - fat tissue
adrenaline - chemical secreted by the adrenal glands which moves the body into the fight or
flight response
advertising - describing or presenting a product in order to induce people to buy, support, or
approve it
aerobic - with oxygen, term refers to energy producing biochemical pathways in cells that use
oxygen to produce energy.
agility - the ability to change the position and control the movement of the whole body
alarm stage - first stage of stress where the stressor is identified and adrenaline is released
alveoli - small air sacs in the lungs where exchange of air into the blood takes place
anabolic steroids - a synthetic version of the male sex hormone, testosterone
anaerobic - without oxygen; term refers to energy producing biochemical pathways in cells that
do not require oxygen to produce energy
anorexia nervosa - an eating disorder in which a person refuses to eat normally, resulting in
extreme thinness and even starvation
aorta - large artery that carries blood away from the heart to be carried throughout the body
artery - a vessel that carries blood away from the heart
atherosclerosis - a condition in which fatty deposits build up on inner walls of arteries, causing
narrowing of the arterial passageway
atrium - the top two chambers of the heart which receive blood from the veins and forces it into
the lower two chambers of the heart
atrophy - the wasting away or decrease in size of a body part, particularly muscle

B
balance - ability to keep an upright posture while either standing still or moving
ballistic stretching - stretching that involves bobbing, bouncing or jerky movements that make
use of the body's momentum
basal metabolism - the amount of energy required to maintain the body at rest
behavior modification - the technique used to promote desirable changes in behavior
blood pressure - the measure of blood force against the walls of the arteries
body composition - the ratio of fat to muscle, bone, and other body tissues
body image - the way one sees oneself physically
bulimia - an eating disorder characterized by overeating followed by self-induced vomiting, use of
laxatives, or very strenuous exercise to avoid weight gain

C
calisthenics - exercises in which body weight is used as the resistance
calorie - the amount of energy needed to raise the temperature of one kilogram of water one
degree centigrade, a unit that measures the energy in foods
concentric contraction - the shortening of a muscle due to contraction, also called positive work
capillary - a network of small vessels located between the arteries and veins in which exchanges
of vital substances occur between tissue and blood
carbohydrates - the essential nutrients that are the body's primary source of energy
cardiovascular fitness - the ability of the heart, blood vessels, and respiratory system to supply
oxygen and nutrients to the muscles during exercise
carotid artery - a major artery (or pair of arteries) located on each side of the neck allowing blood
to flow from the aorta to the head
cholesterol - a waxy, fat-like substance found in animal tissue
circuit training - an exercise program in which one moves around a prescribed course, stopping
at each station to perform a specified exercise

circulatory system - the system consisting primarily of the blood, heart, and blood vessels
consumer - a person who buys goods and services
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
coordination - the integration of eye, hand, and foot movements
creeping obesity - the gaining of fat slowly over a period of time
criterion-referenced tests - physical fitness tests in which specific standards are used to judge
fitness levels
cross-train - to engage in a variety of activities and exercises from day to day

D
dehydration - the loss of water from body tissues
diabetes - the body's inability to regulate sugar metabolism
diaphragm - a large muscle in the upper abdomen
diastolic blood pressure - the blood pressure exerted during the relaxation phase of the heart
cycle
distress - negative stress resulting from difficulties
diuretics - the drugs used to control accumulation of fluids in body tissues, congestive heart
failure, and high blood pressure
dynamic stretching - stretching done in a continuous, slow, and controlled manner

E
eccentric contraction - isotonic contractions in which the muscle exerts force while the muscle
lengthens; also called negative work
ectomorph - a body type with a slender, slight build
edema - an accumulation of fluid in body tissues
electrical impedance - method of determining body fat by measuring electrical resistance
encountered in the bodyendormorph - a body type with a large, soft bulging body and pearshaped appearance
eustress - positive stress resulting from something good
exercise prescription - a personalized amount of exercise that promotes physical fitness

F
fad diets - diets that promote weight loss without sound nutritional practices
fallacy - an idea that is the result of deception or incorrect information
fast twitch fibers - white muscle fibers that contract quickly, allowing explosive muscular
contractions
fat - an efficient storage of energy. Excess fat is stored in fat cells called adipose tissue located
under the skin and around internal organs
fat soluble vitamins - vitamins that can be stored in fat deposits in the body; i.e., vitamins A, D,
E, and K
fight or flight response - an involuntary physical response to a stressor that gives an individual
the capacity for sudden and quick action
F.I.T. - the three ways to achieve overload in a physical fitness program - frequency, intensity, and
time
flexibility - the range of possible movement at various joints
Food Guide Pyramid - a visual guideline established by U.S. Department of Agriculture to
ensure that all of the essential nutrients are included in the daily diet
fraudulent - characterized by deceit or trickery used to gain an unfair or dishonest advantage
frequency - the number of times one should exercise to improve a component of physical fitness

G
general stressors - those types of stimuli that trigger the stress response but are not easily
identifiable by the body
glucose - the only sugar molecule that can be used by the body in its natural form and serves as
a valuable source of energy
goal setting - a process designed to motivate people to make lifestyle changes toward selfimprovement

H
HDL - high density lipoprotein protein that helps remove excess cholesterol
health-related fitness - components of physical fitness that contribute to the operation of the
systems of the body
health-related fitness standards - satisfactory or healthy levels of flexibility, cardiovascular
fitness, muscular strength and endurance, and body composition health
heart attack - the damage or death of heart tissue as a result of the heart not receiving a
sufficient blood supply
heart rate - the number of heart beats per minute
heat cramps - a heat related problem in which certain muscles contract involuntarily and cause
pain
heat exhaustion - a condition characterized by profuse sweating, dizziness, and extreme
weakness
heat stroke - a medical emergency characterized by hot, dry skin and a rising body temperature
hemoglobin - an iron-rich compound in the blood that helps carry oxygen to the muscles,
tissues, and organs
high-density lipoproteins (HDL) - a type of cholesterol that is associated with lowering fatty
plaque accumulation in the coronary arteries that lead to heart disease. HDL-cholesterol is often
called "good cholesterol"
high-impact aerobics - aerobic dance that includes jumping, bouncing, and running
homeostasis - the internal balance of the body
humidity - the amount of water vapor in the air
hydrostatic weighing - a method of determining body composition that involves weighing a
person both outside and inside a tank of water
hypertension - an unstable or persistent elevation of blood pressure above normal range,
commonly called high blood pressure
hyperthermia - an increase in body temperature with a reduction of body fluids
hypothermia - an excessive decline in body temperature

I
ideal body weight - the amount a person weighs if he or she has an appropriate percentage of
body fat
inactivity - the lack of physical activity and exercise
intensity of exercise - the degree to which one should exercise to improve fitness
intermediate fibers - muscle fibers that possess a combination of the fast and slow-twitch fiber
characteristics
interval training - an exercise program that involves a series of exercises interspersed with rest
periods
isokinetic exercises - exercises done with special machines that allow for maximum resistance
over the complete range of motion
isometric exercises - exercises in which one contracts muscles but does not move body parts
isostatic stretching - a form of stretching in which the body is pushed beyond its initial limit
isotonic exercises - exercises in which a muscle lengthens and shortens through its full range of
movement while lowering and raising a resistance

J
joint - the location in the body where two bones come together

L
lactic acid - a waste product built up in the body as a result of severe muscular exercise
LDL - low density lipoprotein that leads to a buildup of cholesterol on artery walls
lean body mass - body mass made up of muscle tissue and other nonfat tissue such as bones,
ligaments, and tendons
lifetime sports - individual sports that can be engaged in for a lifetime
ligament - fibrous tissue that attaches one bone to another
lifestyle - daily choices you make in regard to what you eat, consume, and activities in which you
engage
long-term goals - those goals that take a long time, perhaps years, to reach
low-impact aerobics - aerobic dance that includes vigorous arm movements while keeping one
foot in contact with the ground at all times

M
maximum heart rate - the heart rate that should not be exceeded during exercise; calculated by
subtracting one's age from 220
media - the newspapers, magazines, television, and radio
meditation - where one focuses one's thoughts for the purpose of relaxation
mesomorph - a body type with a solid, muscular, and large-boned physique
metabolic rate - total calories burned or expended as heat
minerals - the essential nutrients needed by the body in small amounts to prevent deficiencies
and diseases
muscle - tissue surrounding the bone
muscle-bound - characterized by an imbalanced development of strength between the
antagonist and agonist muscle in which a loss of flexibility occurs
muscle endurance - the ability to use muscles for a long period of time
muscular strength - the ability of muscles to exert a force one time

N
negative coping techniques - those responses that ease or disguise the symptoms of stress
and that are harmful to an individual and those around him or her
norm-referenced tests - physical fitness tests in which norms are used to indicate fitness levels
nutrient - a substance contained in food that is necessary for good health
nutrition - the study of how the body uses the nutrients in food you eat

O
obese - having an excessive amount of body fat
obesity - a condition characterized by excessive deposits of fat on the body
one-repetition maximum (1 RM) test - a measurement of the maximum amount of weight that
can be lifted one time
osteoporosis - the loss of bone mass and strength, which increases risk of bone fractures
overload principle - a basic principle of fitness training in which the body is stressed and adapts
to that stress
overuse injury - an injury caused by not following the correct progression, doing an exercise too
much, too soon, or too often
overweight - a condition that exceeds the desirable body weight by 10 percent, according to
height and weight charts

P
percentage of heart rate reserve - a method of calculating cardiovascular exercise intensity
based upon 50 to 85 percent of your maximum heart rate reserve
percentage of maximum heart rate - a method of calculating cardiovascular exercise intensity
based upon 60 to 90 percent of your maximum heart rate
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
planned program - a program that includes specific exercises for persons of specific fitness
levels or ages
positive coping strategies - strategies designed to deal with unavoidable stress
power - ability to do strength performances at a rapid pace
principle of overload - exposing the muscles, joints, and cardiovascular and respiratory systems
to more work and stress than is normally experienced
principle of progression - a progressive increase in the level of exercise in order to sustain
improvement in physical fitness
principle of specificity - the performance of specific exercises in order to improve specific
components of physical fitness in specific body parts
progression, principle of - principle of training that dictates that overload should be increased
gradually
progressive muscle relaxation - relaxation program where muscles are relaxed group by group
proteins - the essential nutrients needed for growth and repair of body tissues
pulse - a regular throbbing caused by pressure of blood on an artery wall that corresponds to
heart beat

Q
quack - one who promotes useless and sometimes harmful practices as beneficial
quackery - the promotion of useless and sometimes harmful practices as beneficial

R
reaction time - the amount of time needed to move once the senses signal the need to move
Recommended Daily Allowance (RDA) - the amount of nutrients recommended daily by the
U.S. Department of Agriculture
recovery heart rate - the existing heart rate just after exercise
red blood cell - the cell that carries oxygen to the tissues
re-hydration - the replacement of fluids that have been lost from the body
relaxation techniques - those activities that reduce muscle tension and stress in the body
through concentration of the mind
repetition - the completion of a single, full-range movement of the body part being exercised
resistance - the amount of weight you can lift
respiratory system - the system composed of lungs and air passages that help supply oxygen to
the body
resting heart rate - the existing heart rate just after waking and before getting out of bed
resting metabolic rate (RMR) - calories expended while at rest
R.I.C.E. - the letters stand for the first letters of words used in first aid for certain injuries: R =
Rest; I = Ice; C = Compression; E = Elevation
risk factor - a trait that increases the likelihood one will develop chronic diseases

S
saturated fats - those fats contained in animal products
set - a group of repetitions performed one after the other
set point theory - the theory that body weight is controlled at a set point by a weight-regulating
control center within the brain
shin splint - an inflammation of the membrane on the front of the bones in the lower leg
short-term goals - those goals that can be reached in a short period of time
skill-related fitness - the components of physical fitness that contribute to the ability to
successfully participate in sports
skinfold caliper - a device used to measure a fold of skin and its underlying layer of body fat
slow-twitch fibers - red muscle fibers that are slow to contract but have the ability to continue
contracting for long periods of time
somatotype - body type
specificity, principle of - principle of training that states the exercise training effect is specific to
those muscles involved in the activity
speed - the ability to cover a distance in a short time
sports skills activities - those activities that help develop sports skills and satisfy the need for
competition
spot reduction myth - the mistaken belief that exercising muscles in a particular area of the
body will remove fat from that area
static stretching - the slow movement of a muscle to the stretching point at which it is held for 15
seconds
stitch in the side - sharp pain in the side just under the ribs
strain - damage to a ligament that occurs if excessive force is applied to a joint
stress - the nonspecific response of the body to demands made upon it
stress diversion activities - those activities, both active and passive, that reduce or divert stress
stress fracture - tiny cracks or breaks in bone, usually caused by overuse
stressor - a stimulus (event, situation, or activity) that causes stress
stroke - brain damage that occurs when blood supply to the brain is reduced
stroke volume - the amount of blood the heart pumps out of the left ventricle on each contraction
systolic blood pressure - the blood pressure during the contraction phase of the heart

T
target heart rate - 60 to 90 percent of the maximum heart rate; results in greatest cardiovascular
benefits from exercise
tendon - connective tissue that anchors muscles to bone
testosterone - male hormone that helps build muscle
time - how long one exercises to improve fitness
time line - a tool used to organize and plot the course toward a major goal

U
unsaturated fats - those fats found in plant sources

V
vegetarian - one who eliminates animal products from his/her diet
vein - a vessel that carries blood to the heart
ventricles - the bottom two chambers of the heart
vitamin - a nutrient that helps control growth and maintain body functions

W
warm-up - a 10- to 15-minute light exercise period during which the body is prepared for vigorous
exercise

water-soluble vitamins - those vitamins that dissolve in water and cannot be stored in body
tissues