1. PE+ Grade 7 Fitness and Health Vocabulary

2. 1. Aerobic (air) Exercise  Low Intensity  Sustained activity  Relies on oxygen for energy  Builds endurance, burns fat and strengthens cardiovascular system.

3.  To reach aerobic fitness you must increase your heart rate to 60-80% and maintain for at least 20 minutes! What are some examples of aerobic activities??? What is an aerobic activity that you enjoy participating in?

4. Aerobic Activities

5. 2. Anaerobic Exercise  High-intensity exercise  Bursts of energy that are not sustained.  Brief, strength-based activities.  Last 2 seconds- 2 minutes

6. What are some examples of anaerobic activities? What is an anaerobic activity that you enjoy?

7. Anaerobic Activities

8. Important Terminology 3. Burn: The sensation in a muscle when it has been worked intensely.

9. 4. Circuit Weight-Training  An exercise- fitness routine  Combines light to moderate-intensity weight training with aerobic training.  10-15 stations

10. Goal: To move from station to station with little rest.

11. 5. Contraction  The shortening and lengthening of a muscle What is an example of an exercise that requires contraction?

13. 6. Hypertrophy  The increase in size of a muscle as a result of high-intensity training.

14. What is the drug called that speeds hypertrophy, but is extremely dangerous to our health?

15. 7. Intensity  The amount of force or energy you expend during a workout. What are examples of both low and high intensity activities?

16. 8. Isolation  Confining an exercise to one muscle, or one part of a muscle. Examples

17. 9. Maximum Heart Rate The fastest rate at which your heart should beat during exercise. 220- your age Find yours!

18. 10. Overload  The amount of resistance against which a muscle is required to work that exceeds the weight which it normally handles.  To increase the weight that our muscles are used too.

19. 11. Progression  To increase the stress that a muscle endures during exercise.

20.  This can be done by: 1) Increasing the weight 2)Increasing the reps 3) Increasing the sets 4) Decreasing the rest time between intervals.

21. 12. Pumped  The swelling in muscles that occures right after exercise.

22. 13. Rep/Repetition When an exercise has progressed through one complete range of motion and back to the beginning.

23. 14. Resistance  The actual weight against which a muslce is working.

24. 15. Rest Interval  The pause between sets that allows the body to recover.

25. 16. Ripped  The body has clearly visable muscles and little fat.

26. 17. Sets  A series of repetitions completed without a rest  Example: 10 sets= 1 rep

27. 18. Spotter  Someone who stands nearby to assist you when exercising.

28. 19. Target Heart Rate  The speed at which you want to maintain your heartbeat at during exercise. 1)Find your Maximum Heart Rate 2)Muliply by.6,.7, or.8 3)Your targets heart rate should be maintained for at least 20 minutes

29. 20. Delayed Onset Muscle Soreness  A temporary pain casied from the tearing of the muscle fibers.  The muslces will rebuild stronger.