VOCABULARY Intermediate Book Vocabulary Words and Definitions
• Abdominals – Muscles located on the stomach; they allow bending forward at the waist
• Activity Log – A system used to monitor a person’s activity habits
• Aerobic – Energy producing system within the muscle that requires oxygen
• Age–Adjusted Maximum Heart Rate– A method used to calculate maximum heart rate (220–age)
• Ambient Heart Rate – The number of times that the heart beats in one minute while sitting or in a sedentary state
• Anaerobic – Energy producing system within the muscle that is without oxygen
• Arteries – Small tubes or vessels for blood leaving the heart
• Attainable Goal – A result that can be accomplished
• Balanced Diet – Eating the correct daily amount from each food group
• Base Level – 51–65% of the maximum heart rate
• Biceps – Muscles located on the front, top half of the arm; they allow the elbow to bend
• Blood – Red liquid that flows throughout the body delivering oxygen and picking up carbon dioxide
• Blood Pressure – A measurement used to determine the force of the blood against the artery wall
• Body Composition – the combination of fat mass and fat–free mass, including fat, bones, muscles, organs, and water
• Bulimia – An eating disorder characterized by eating large quantities and vomiting (binge and purge)
• Calorie – A unit of energy contained in food
• Capillaries – Smallest of the blood vessels and the place where tissues of the body exchange carbon dioxide in exchange for oxygen
• Cardiorespiratory Endurance – The ability of the heart, blood, blood vessels and lungs to supply enough oxygen to the body during long periods of physical activity
• Cardiorespiratory Endurance Training – Activities which increase the heart rate to 65–85% of the maximum heart rate and remain there for periods exceeding 10 minutes
• Cardiovascular System – The network of blood vessels and the heart that pumps blood throughout the body
• Circuit Training – A series of exercises in which a person moves from one station to another
• Clavicle (Collar Bone) – Located across the top and front of the chest; provides structure for shoulders and upper body
• Cranium (Skull) – Located in the head; protects the brain
• Curl–Ups – An exercise that can develop and measure muscular endurance in the abdominals and hips
• Daily Amounts – The appropriate amount of food eaten from each food group
• Daily Activity – 40–50% of the maximum heart rate
• Dehydration – When there is not enough water in the tissues of the body
• Deltoids – Muscles located on the shoulder; they move the upper arm
• Diet Log – A system used to monitor a person’s diet habits
• Discretionary Daily Allowance – The balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet the recommended nutrient intakes through consumption of foods that are low–fat or no added sugar forms
• Dynamic Stretches – Involves moving parts of the body continuously while gradually increasing reach, speed of movement or both gently through a full range of motion. Stretching performed while in motion
• Exercise Heart Rate – The highest number of times the heart beats while performing the three–minute step measurement
• Fad Diet – An eating plan that reduces certain food groups for a short period of time
• Femur – The upper leg bone; gives the leg support. Longest, heaviest bone in the body
• Fibula – Located in the lower leg; gives support to lower leg. Smallest bone in lower leg
• Five for Life Activity Diamond – A tool used to distinguish intensity levels during physical activity
• Five for Life Health Profile – A fitness and health data report, gathered over time
• FITT Principle – The variables of frequency, intensity, time and type
• Flexibility – The muscles’ ability to move a joint through a full range of motion
• Food Label – Nutritional information listed on packaged foods
• Food Measurements – The food a person eat is measured in Cups( milk, fruits and vegetables) and Ounces (grains, meats and beans)
• Cup – A measure of volume
• Ounce – a measure of weight
• Food Pyramid – A chart that separates food into groups and provides guidance to eat healthy
• Frequency – Number of exercise sessions per week
• Gastrocnemius – Muscle located on the back of lower leg; they allow a person to jump
• Gluteals – Muscles located on the buttocks; they allow a person to stand up
• Goal – A result towards which effort is made for maintenance or improvement
• Goal Setting – A plan for improvement
• Gram – A small metric unit of weight
• Hamstrings – Muscles located on the back of the upper leg; they bend the knee
• Healthy Diet – Emphasizes fruits, vegetables, whole grains, and fat–free or low–fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Healthy Eating – Eating your correct daily amount of food using the following framework:
• Variety– Eat foods from all food groups
• Proportionality – Eat more of some foods (fruits, vegetables, whole grains, fat–free or low–fat milk products) and eat less of others (foods high in saturated or trans fats, added sugars, cholesterol and salt)
• Moderation – Choose forms of foods that limit the intake of saturated or trans fats, added sugar, cholesterol and salt
• Heart Health Level – 66–85% of the maximum heart rate
• Heart Health Pyramid – A system to manage a workout using heart rate information
• Heart Rate Monitor – A small computer that gathers information about heart rate
• Height – The length of the body
• Humerus – The upper bone in the arm; provides structure for upper arm
• Hydration – Providing as adequate amount of water to the tissues of the body
• Hydration Log – A system used to monitor a person’s hydration habits
• Intensity – Training load expressed as weight, speed or heart rate
• Latissimus dorsi – Muscle located on the back by the armpit; it allows a person to pull
• Long–term Goal – A result that can be achieved in 6 months or more
• Maximum Heart Rate – Highest number of times the heart can beat in one minute
• Max – 86–100% of the maximum heart rate
• Media Seat – Below 40% of the maximum heart rate
• Mile Run/Walk – To measure cardiorespiratory endurance through a timed mile course
• Mouth – An opening in the body which is used for eating and breathing
• Muscles – Parts of the body that produce movement
• Muscular Endurance – The ability of muscles to work over a long period of time without becoming tired
• Muscular Strength – The ability of a muscle or muscles to push or pull with its/their total force
• Muscular System – A complicated system of 650 muscles that coordinates and produces movement by shortening and lengthening muscles
• Nose – Part of the body that is used for smelling and breathing. The nose has two nostrils
• Nutrient – Substance in food that the body needs for energy, proper growth and maintenance
• Nutrition Log – A system used to monitor a person’s nutrition habits
• Overload – An increase in one or more of the FITT variables to provide an additional workload
• Patella (Kneecap) – Located between the upper and lower leg bones; covers the knee joint
• Pectorals – Muscles located on the chest; they help a person to push
• Pedometer – A small instrument worn at the hip that records steps
• Pelvis – The hip bones; provides support for the legs
• Ounce Equivalents – In the grains food group, the amount of food counted as equal to one–ounce slice of bread. In the Meat and Bean Food group, the amount of food counted as equal to one ounce of cooked poultry or fish
• Percent Daily Value – Nutritional information based on a 2000 calorie per day diet
• Portion Distortion – Misjudging the amount of food that should be eaten
• Portion Size – The amount of a specific food an individual eats for dinner, snack, or other eating occasion
• Progression – Gradual increase in one or more of the FIT variables to create an overload
• Push–Ups – An exercise that can develop and measure muscular strength in the upper body
• Quadriceps – Muscles located on the front part of the upper leg; they straighten the knee
• Radius – Located between the elbow and wrist, on the thumb side; provides structure for lower arm
• Realistic Goal – A result that is based on fact
• Recovery Heart Rate – The heart rate measured after exercise
• Resistance Training – An activity that places an additional force against the muscle or muscle group
• Respiratory System – The passageways, muscles, and lungs that allow oxygen to be breathed in (inhaled) and carbon dioxide to be breathed out (exhaled)
• Ribs – Located in the chest; protect internal organs and support upper body
• SMART – A strategy used when setting goals
• Scapula (Shoulder Blade) – Located on the upper part of the back; protects internal organs and supports the chest
• Seated Chest Press – An exercise that can develop and measure muscular strength in the upper body
• Seated Leg Press – An exercise that can develop and measure muscular strength in the lower body
• Serving Size – The amount listed on a food products label. Allows comparison between similar foods (eg. pasta)
• Short–term Goal – A result that can be achieved in 6 months or less
• Sit and Reach – A measure of flexibility in the hamstrings and lower back
• Sleep Deprivation – A lack of sleep which can lead to negative effects
• Sleep Log – A system used to monitor a person’s sleep habits
• Specificity – Exercise training is specific to the muscles used and the component of fitness trained
• Static Stretches – Involves passively stretching a muscle to the point of mild discomfort for an extended period of time.
• Sternum – Located in the center of the chest; protects the heart and other internal organs, supports the chest
• Three–Minute Step – To measure cardiorespiratory endurance through a three–minute timed basic step–up using a cadence
• Tibia – Located in the lower leg; gives support to lower leg. Largest bone in lower leg
• Time – Minutes or repetitions
• Trachea – Part of the respiratory system, sometimes referred to as the windpipe
• Trapezius – Muscle located on the upper and mid back; it allows a person to pull arms in and raise the shoulders
• Triceps – Muscles located on the back of the upper arm; they allow the elbow to straighten
• Ulna – Located between the elbow and wrist, on the pinky side; allows movement of the wrist and elbow
• Veins – Small tubes or vessels for blood returning to the heart
• Vertebrae (Backbone) – Located in the center of the back; protects spinal cord and supports upper body
• Weight – Combined weight of bones, muscles, organs, blood and water
• Weight Cycling – Fluctuations in body weight caused by fad diets or other changes in dietary habits
• Abdominals – Muscles located on the stomach; they allow bending forward at the waist
• Activity Log – A system used to monitor a person’s activity habits
• Aerobic – Energy producing system within the muscle that requires oxygen
• Age–Adjusted Maximum Heart Rate– A method used to calculate maximum heart rate (220–age)
• Ambient Heart Rate – The number of times that the heart beats in one minute while sitting or in a sedentary state
• Anaerobic – Energy producing system within the muscle that is without oxygen
• Arteries – Small tubes or vessels for blood leaving the heart
• Attainable Goal – A result that can be accomplished
• Balanced Diet – Eating the correct daily amount from each food group
• Base Level – 51–65% of the maximum heart rate
• Biceps – Muscles located on the front, top half of the arm; they allow the elbow to bend
• Blood – Red liquid that flows throughout the body delivering oxygen and picking up carbon dioxide
• Blood Pressure – A measurement used to determine the force of the blood against the artery wall
• Body Composition – the combination of fat mass and fat–free mass, including fat, bones, muscles, organs, and water
• Bulimia – An eating disorder characterized by eating large quantities and vomiting (binge and purge)
• Calorie – A unit of energy contained in food
• Capillaries – Smallest of the blood vessels and the place where tissues of the body exchange carbon dioxide in exchange for oxygen
• Cardiorespiratory Endurance – The ability of the heart, blood, blood vessels and lungs to supply enough oxygen to the body during long periods of physical activity
• Cardiorespiratory Endurance Training – Activities which increase the heart rate to 65–85% of the maximum heart rate and remain there for periods exceeding 10 minutes
• Cardiovascular System – The network of blood vessels and the heart that pumps blood throughout the body
• Circuit Training – A series of exercises in which a person moves from one station to another
• Clavicle (Collar Bone) – Located across the top and front of the chest; provides structure for shoulders and upper body
• Cranium (Skull) – Located in the head; protects the brain
• Curl–Ups – An exercise that can develop and measure muscular endurance in the abdominals and hips
• Daily Amounts – The appropriate amount of food eaten from each food group
• Daily Activity – 40–50% of the maximum heart rate
• Dehydration – When there is not enough water in the tissues of the body
• Deltoids – Muscles located on the shoulder; they move the upper arm
• Diet Log – A system used to monitor a person’s diet habits
• Discretionary Daily Allowance – The balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet the recommended nutrient intakes through consumption of foods that are low–fat or no added sugar forms
• Dynamic Stretches – Involves moving parts of the body continuously while gradually increasing reach, speed of movement or both gently through a full range of motion. Stretching performed while in motion
• Exercise Heart Rate – The highest number of times the heart beats while performing the three–minute step measurement
• Fad Diet – An eating plan that reduces certain food groups for a short period of time
• Femur – The upper leg bone; gives the leg support. Longest, heaviest bone in the body
• Fibula – Located in the lower leg; gives support to lower leg. Smallest bone in lower leg
• Five for Life Activity Diamond – A tool used to distinguish intensity levels during physical activity
• Five for Life Health Profile – A fitness and health data report, gathered over time
• FITT Principle – The variables of frequency, intensity, time and type
• Flexibility – The muscles’ ability to move a joint through a full range of motion
• Food Label – Nutritional information listed on packaged foods
• Food Measurements – The food a person eat is measured in Cups( milk, fruits and vegetables) and Ounces (grains, meats and beans)
• Cup – A measure of volume
• Ounce – a measure of weight
• Food Pyramid – A chart that separates food into groups and provides guidance to eat healthy
• Frequency – Number of exercise sessions per week
• Gastrocnemius – Muscle located on the back of lower leg; they allow a person to jump
• Gluteals – Muscles located on the buttocks; they allow a person to stand up
• Goal – A result towards which effort is made for maintenance or improvement
• Goal Setting – A plan for improvement
• Gram – A small metric unit of weight
• Hamstrings – Muscles located on the back of the upper leg; they bend the knee
• Healthy Diet – Emphasizes fruits, vegetables, whole grains, and fat–free or low–fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Healthy Eating – Eating your correct daily amount of food using the following framework:
• Variety– Eat foods from all food groups
• Proportionality – Eat more of some foods (fruits, vegetables, whole grains, fat–free or low–fat milk products) and eat less of others (foods high in saturated or trans fats, added sugars, cholesterol and salt)
• Moderation – Choose forms of foods that limit the intake of saturated or trans fats, added sugar, cholesterol and salt
• Heart Health Level – 66–85% of the maximum heart rate
• Heart Health Pyramid – A system to manage a workout using heart rate information
• Heart Rate Monitor – A small computer that gathers information about heart rate
• Height – The length of the body
• Humerus – The upper bone in the arm; provides structure for upper arm
• Hydration – Providing as adequate amount of water to the tissues of the body
• Hydration Log – A system used to monitor a person’s hydration habits
• Intensity – Training load expressed as weight, speed or heart rate
• Latissimus dorsi – Muscle located on the back by the armpit; it allows a person to pull
• Long–term Goal – A result that can be achieved in 6 months or more
• Maximum Heart Rate – Highest number of times the heart can beat in one minute
• Max – 86–100% of the maximum heart rate
• Media Seat – Below 40% of the maximum heart rate
• Mile Run/Walk – To measure cardiorespiratory endurance through a timed mile course
• Mouth – An opening in the body which is used for eating and breathing
• Muscles – Parts of the body that produce movement
• Muscular Endurance – The ability of muscles to work over a long period of time without becoming tired
• Muscular Strength – The ability of a muscle or muscles to push or pull with its/their total force
• Muscular System – A complicated system of 650 muscles that coordinates and produces movement by shortening and lengthening muscles
• Nose – Part of the body that is used for smelling and breathing. The nose has two nostrils
• Nutrient – Substance in food that the body needs for energy, proper growth and maintenance
• Nutrition Log – A system used to monitor a person’s nutrition habits
• Overload – An increase in one or more of the FITT variables to provide an additional workload
• Patella (Kneecap) – Located between the upper and lower leg bones; covers the knee joint
• Pectorals – Muscles located on the chest; they help a person to push
• Pedometer – A small instrument worn at the hip that records steps
• Pelvis – The hip bones; provides support for the legs
• Ounce Equivalents – In the grains food group, the amount of food counted as equal to one–ounce slice of bread. In the Meat and Bean Food group, the amount of food counted as equal to one ounce of cooked poultry or fish
• Percent Daily Value – Nutritional information based on a 2000 calorie per day diet
• Portion Distortion – Misjudging the amount of food that should be eaten
• Portion Size – The amount of a specific food an individual eats for dinner, snack, or other eating occasion
• Progression – Gradual increase in one or more of the FIT variables to create an overload
• Push–Ups – An exercise that can develop and measure muscular strength in the upper body
• Quadriceps – Muscles located on the front part of the upper leg; they straighten the knee
• Radius – Located between the elbow and wrist, on the thumb side; provides structure for lower arm
• Realistic Goal – A result that is based on fact
• Recovery Heart Rate – The heart rate measured after exercise
• Resistance Training – An activity that places an additional force against the muscle or muscle group
• Respiratory System – The passageways, muscles, and lungs that allow oxygen to be breathed in (inhaled) and carbon dioxide to be breathed out (exhaled)
• Ribs – Located in the chest; protect internal organs and support upper body
• SMART – A strategy used when setting goals
• Scapula (Shoulder Blade) – Located on the upper part of the back; protects internal organs and supports the chest
• Seated Chest Press – An exercise that can develop and measure muscular strength in the upper body
• Seated Leg Press – An exercise that can develop and measure muscular strength in the lower body
• Serving Size – The amount listed on a food products label. Allows comparison between similar foods (eg. pasta)
• Short–term Goal – A result that can be achieved in 6 months or less
• Sit and Reach – A measure of flexibility in the hamstrings and lower back
• Sleep Deprivation – A lack of sleep which can lead to negative effects
• Sleep Log – A system used to monitor a person’s sleep habits
• Specificity – Exercise training is specific to the muscles used and the component of fitness trained
• Static Stretches – Involves passively stretching a muscle to the point of mild discomfort for an extended period of time.
• Sternum – Located in the center of the chest; protects the heart and other internal organs, supports the chest
• Three–Minute Step – To measure cardiorespiratory endurance through a three–minute timed basic step–up using a cadence
• Tibia – Located in the lower leg; gives support to lower leg. Largest bone in lower leg
• Time – Minutes or repetitions
• Trachea – Part of the respiratory system, sometimes referred to as the windpipe
• Trapezius – Muscle located on the upper and mid back; it allows a person to pull arms in and raise the shoulders
• Triceps – Muscles located on the back of the upper arm; they allow the elbow to straighten
• Ulna – Located between the elbow and wrist, on the pinky side; allows movement of the wrist and elbow
• Veins – Small tubes or vessels for blood returning to the heart
• Vertebrae (Backbone) – Located in the center of the back; protects spinal cord and supports upper body
• Weight – Combined weight of bones, muscles, organs, blood and water
• Weight Cycling – Fluctuations in body weight caused by fad diets or other changes in dietary habits