| Term | Definition |
|---|
| Strength training | High weight, low reps (6-8 reps) |
| Volume training | Low weight, high reps (12-15 reps); shapes and tones |
| RICE | Minimizes swelling; if no improvement => doctor |
| Carbohydrates | 1st level of energy; regulates fat/metabolizes protein |
| Protein | 2nd level of energy; builds/repairs tissue |
| Fats | 3rd level of energy; warmth & protection |
| Heart rate reserve | Difference between max & resting heart rate |
| Max heart rate equation | MHR = 208 - (Age x .7) |
| Static strength | Exerting force without changing muscle length |
| Dynamic strength | Ability to provide a force that causes movement |
| Eccentric | Muscle lengthens as the body moves |
| Concentric | Muscle shortens as the body moves |
| Coping | Effort to manage stress |
| Max | Max weight you can do in one time |
| Resting heart rate | Heart rate at absolute rest |
| Skeletal muscle | Used to fuse skeletal pieces; voluntary |
| Nutrition | The study of a relationship between food & health performance |
| Type C personality | Controlling, confident & committed |
| Problem focused coping | Changing source of problem |
| Smooth muscle tissue | Digestive system muscles; involuntary |
| Dynamic | Contraction in which muscle changes length |
| Stress | Response of body to any demand placed on it |
| Avoidant seeking coping | Seeking immediate & temporary relief through distraction |
| Anaerobic exercise | Absence of oxygen; body can't keep up |
| Appraisal focused coping | Adapting to stress by changing perception |
| Emotion focused coping | Regulate emotion that stress causes |
| Strain | Tearing of a muscle |
| Aerobic capacity | Measure of cardiovascular fitness |
| Type B personality | Relax, easy going, calm |
| Recommended dietary allowance (RDA) | Daily amount of nutrient that meets need of 98% of population; amount needed to be healthy |
| 1 pound = | 3500 calories |
| Karvonnen method | Method for determining target heart rate zone |
| Vitamins | Diet or other outside sources |
| Eustress | Good/positive stress |
| Stressor | Anything that causes stress |
| Distress | Bad/negative stress |
| Aerobic exercise | Presence of oxygen; meet need for oxygen |
| Caloric balance | What you take in = what you burn |
| Vo2 Max | Maximum oxygen uptake; most oxygen used when working the hardest you can |
| Delayed onset muscle soreness (DOMS) | Occurs 24 hours after work out; small tears in the muscle |
| Cardic muscle tissue | Muscles of the heart; involuntary |
| Calorie | Unit of energy; measures value of food or cost of physical activity |
| Isometric | Contraction in which the muscle length stays the same |
| Type A personality | Aggressive, overly competitive; may be hostile |
| Sets | Group of consecutive reps |
| Sprain | Injury caused by stretching of a ligament |
| Adaptation | Body's effort to return to normal |
| MET | Amount of energy used when resting |
| Tendonitis | Inflammation of a tendon |
| Relative strength | Amount of force in relation to body weight |
| Contusion | A bruise; damaging of capillaries by impact |
| Reps | One complete movement of any exercise |
Combine with other sets
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