CardioRespiratory and Musculoskeletal Fitness

The elements that determine how well someone performs in activities and sports. They include muscular endurance, cardiorespiratory fitness, strength, power, speed, and flexibility.

The level of difficulty during exercise or workout, as well as the amount of effort exerted.

The length of an exercise session. Dependent on fitness level and intensity.

The kind of physical activity done. Dependent on fitness goals, skill level, and accessibility to equipment.

The short-term changes in your body during exercise, like your heart rate increasing.

The long-term changes resulting from regular exercise, like a slower resting heart rate.

The ability of muscles to perform repeated actions over an extended period.

The body's ability to deliver oxygen to working muscles, measured by heart and lungs efficiency during exercise.

A sudden injury caused by a specific event, like a fall or impact, affecting a specific body part (muscle, bone, joint).

A long-lasting injury that develops slowly over time, often due to overuse or repetitive movements.

A mnemonic acronym for the signs of injury: Deformity, Open Wounds, Tenderness, Swelling.

A standard treatment for acute muscle, bone, or joint injuries: Rest, Ice, Compression, Elevation.

Avoid moving the injured area and stop the activity to prevent further injury.

Apply ice to the injured area for 15-30 minutes every 2-3 hours to reduce swelling and inflammation.

Use an elastic bandage or wrap to reduce swelling and provide support.

Elevate the injured area above the heart to reduce swelling.

Training a specific fitness component to improve it.

Gradual and progressive increase in exercise load to promote adaptation.

Systematic and logical increase in training load over time for safety and effectiveness.

Changing exercise mode and intensity to maintain motivation and sustain the exercise program.

Basic guidelines for exercise programs to achieve a training effect (Frequency, Intensity, Time, Type).

Recognizes that people have varying abilities based on genetics, age, sex, etc., and require tailored programs.

Improved through resistance training.

An abnormal shape compared to the uninjured part on the other side of the body. This indicates potential bone displacement or joint misalignment.

A break in the skin with bleeding, indicating a potential cut, laceration, or puncture requiring immediate attention.

Raising the injured area to reduce blood flow, minimizing swelling and inflammation.

Preliminary activities of low to moderate intensity to prepare the body for a workout or strenuous physical activity.

Gradually transitioning the body to a resting state after exercise, promoting recovery and reducing muscle soreness.

Holding a muscle contraction at a fixed length, improving muscle strength and flexibility.

Muscle contractions without movement, targeting specific muscle groups for strength building.

Rapid, bouncing movements to stretch muscles, potentially risky for injury.