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Instructions for Side by Side Printing
  1. Print the notecards
  2. Fold each page in half along the solid vertical line
  3. Cut out the notecards by cutting along each horizontal dotted line
  4. Optional: Glue, tape or staple the ends of each notecard together
  1. Verify Front of pages is selected for Viewing and print the front of the notecards
  2. Select Back of pages for Viewing and print the back of the notecards
    NOTE: Since the back of the pages are printed in reverse order (last page is printed first), keep the pages in the same order as they were after Step 1. Also, be sure to feed the pages in the same direction as you did in Step 1.
  3. Cut out the notecards by cutting along each horizontal and vertical dotted line
Print these notecards...Print as a list

25 notecards = 7 pages (4 cards per page)

Viewing:

Exercise

front 1

Adaptation exercise

back 1

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

front 2

Aerobic exercise

back 2

Physical activity that increases the heart rate and the body's use of oxygen.

front 3

Anaerobic exercise

back 3

any exercise that doesn't use the oxygen in your body as its main source of energy.

front 4

Cardiovascular endurance

back 4

how well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity.

front 5

Cool down

back 5

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.

front 6

Delayed onset muscle soreness (D.O.M.S)

back 6

Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you've worked out

front 7

Diminishing return

back 7

The law of diminishing returns is an economic principle stating that as investment in a particular area increases, the rate of profit from that investment, after a certain point, cannot continue to increase if other variables remain at a constant.

front 8

Eccentric exercise

back 8

focuses on movements, or phases of a movement, that lengthen the muscles.

front 9

Exercise heart rate

back 9

measures how fast the heart is beating while they exercise.

front 10

Exercise plateau

back 10

a stage of progress that happens when your body gets used to the demands of your current fitness routine, which causes your progress to level out.

front 11

F.I.T.T.E. principle

back 11

Frequency, Intensity, Time, and Type.

front 12

Flexibility

back 12

the quality of bending easily without breaking.

front 13

H.I.I.T. training

back 13

High-intensity interval training

front 14

Isometric exercise

back 14

tightening (contractions) of a specific muscle or group of muscles.

front 15

Muscular atrophy

back 15

the decrease in size and wasting of muscle tissue

front 16

Muscular contraction

back 16

the tightening, shortening, or lengthening of muscles when you do some activity.

front 17

Muscular endurance

back 17

the ability of a given muscle to exert force against a load, consistently and repetitively , over a period of time

front 18

Muscular hypertrophy

back 18

an increase in muscle mass.

front 19

Muscular strength

back 19

the amount of force you can put out or the amount of weight you can lift.

front 20

Overload principle

back 20

n order to progress and improve, putting the body under additional stress beyond what is normal is key.

front 21

Plyometrics

back 21

exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

front 22

Range of motion

back 22

the extent or limit to which a part of the body can be moved around a joint or a fixed point

front 23

Repetitions

back 23

the act of repeating, or doing, saying, or writing something again

front 24

Resting heart rate

back 24

the number of times your heart beats per minute when you are at rest

front 25

Warm-up

back 25

a period or act of preparation for a game, performance, or exercise session, involving gentle exercise or practice.