Adaptation exercise
when you do new exercises or load your body in a different way, your body reacts by increasing its ability to cope with that new load
Aerobic exercise
a physical activity that uses your body's large muscle groups, is rhythmic and repetitive
Anaerobic exercise
how well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity
Cardiovascular endurance
how well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity
Cool down
to bring the body back to its normal physiological level after fast, vigorous exercise or activity by gradually slowing the pace of activity or by doing gentle exercises or stretches.
Delayed onset muscle soreness (D.O.M.S)
typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.
Diminishing return
an economic principle stating that as investment in a particular area increases
Eccentric exercise
focusing on movements that lengthen the muscles, such as when lowering
Exercise heart rate
about 50-70% of maximum heart rate
Exercise plateau
leveling off of your strength progress that occurs around 4-6 months into a routine
F.I.T.T.E. principle
Frequency, Intensity, Time, and Type
Flexibility
the quality of bending easily without breaking.
H.I.I.T. training
High-intensity interval training
Isometric exercise
tightening (contractions) of a specific muscle or group of muscles
Muscular atrophy
the decrease in size and wasting of muscle tissue
Muscular contraction
constant muscle tension with a change in muscle length
Muscular endurance
the ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or body weight, over a period of time
Muscular hypertrophy
increasing muscle size, typically through strength training
Muscular strength
the amount of force you can put out or the amount of weight you can lift
Overload principle
in order to progress and improve, putting the body under additional stress beyond what is normal is key
Plyometrics
exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength)
Range of motion
the extent or limit to which a part of the body can be moved around a joint or a fixed point
Repetitions
the recurrence of an action or event.
Resting heart rate
60-100 beats per minute
Warm-up
prepare for physical exertion or a performance by exercising or practicing gently beforehand.