front 1 Aerobic exercise | back 1 Physical activity that uses large muscle groups in a rhythmic, continuous manner, relying on oxygen to meet energy demands. It improves cardiovascular health and endurance (e.g., walking, jogging, cycling, swimming). |
front 2 Anaerobic exercise | back 2 High-intensity, short-duration activity where energy demand exceeds oxygen supply, relying on energy sources stored in the muscles. Examples include sprinting, heavy weightlifting, and HIIT. |
front 3 Cardiovascular endurance | back 3 The ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles during prolonged physical activity. Also known as aerobic fitness or VO2 max. |
front 4 Circuit Training | back 4 A training method consisting of a series of strength and/or aerobic exercises performed one after another with little to no rest in between. |
front 5 Concentric exercise | back 5 A type of muscle contraction where the muscle shortens while generating force (e.g., the upward phase of a bicep curl). |
front 6 Cool down | back 6 Light, reduced-intensity exercise performed after a workout to allow the heart rate and breathing to return to normal gradually. |
front 7 Diminishing return | back 7 The principle stating that as an individual becomes fitter, the rate of improvement decreases, and a higher effort is required to make smaller gains. |
front 8 Eccentric exercise | back 8 A type of muscle contraction where the muscle lengthens while under tension (e.g., the downward phase of a bicep curl). |
front 9 Exercise adaptation | back 9 The physiological changes the body makes in response to consistent training, such as increased cardiovascular efficiency or muscle growth. |
front 10 Exercise plateau | back 10 A period in training where improvements in performance stop occurring despite continued effort. |
front 11 Exercise reversibility | back 11 The principle that adaptations to training are lost when training ceases ("use it or lose it"). |
front 12 F.I.T.T.E. principle | back 12 A formula for designing workouts: Frequency (how often), Intensity (how hard), Time (duration), Type (the activity), and Enjoyment (or Education). |
front 13 Flexibility | back 13 The ability of joints to move through their full range of motion. |
front 14 Heart rate | back 14 The number of times the heart beats per minute (BPM). It is used to measure exercise intensity. |
front 15 Muscular contraction | back 15 The activation of tension-generating sites within muscle fibers. |
front 16 Muscular endurance | back 16 The ability of a muscle to exert force continuously or repeatedly over a period of time. |
front 17 Muscular strength | back 17 The maximum amount of force a muscle can produce in a single effort. |
front 18 Overload principle | back 18 A fundamental principle of fitness that requires the body to be pushed beyond its normal, everyday limits to stimulate improvements in strength and endurance. |
front 19 Plyometrics | back 19 Exercises characterized by a quick, powerful movement involving a rapid muscle stretch followed by shortening (eccentric to concentric), designed to increase power and explosiveness. |
front 20 Range of motion | back 20 The full movement potential of a joint, usually range of flexion and extension. |
front 21 Repetitions | back 21 The number of times a specific exercise is repeated within a single set. |
front 22 Warm-up | back 22 Low-intensity exercises done before a workout to prepare the body, increase blood flow, and prevent injury. |