{
 "source": "https://peabody.kids/flashcards/fitness-exercises-and-terms",
 "id": "fitness-exercises-and-terms",
 "title": "Exercises and Fitness Terms",
 "category": "health-life",
 "subject": "Fitness",
 "levels": [
  "3-5",
  "6-8",
  "9-12",
  "adult"
 ],
 "description": "Names of common exercises, what they train and basic fitness words.",
 "tags": [
  "fitness",
  "exercise",
  "PE"
 ],
 "frontLabel": "Term",
 "backLabel": "Meaning",
 "cards": [
  [
   "Push-up",
   "Lower and raise your body with your arms; works chest, shoulders and arms"
  ],
  [
   "Sit-up",
   "Lie on your back and lift your upper body toward your knees; works abs"
  ],
  [
   "Crunch",
   "A small curl of the upper body that works the abs"
  ],
  [
   "Plank",
   "Hold a straight body position on forearms and toes; works the core"
  ],
  [
   "Squat",
   "Bend your knees and lower hips as if sitting; works legs and glutes"
  ],
  [
   "Lunge",
   "Step forward and bend both knees; works legs"
  ],
  [
   "Jumping jack",
   "Jump while spreading legs and raising arms overhead; full-body cardio"
  ],
  [
   "Burpee",
   "Squat, kick back to a plank, jump up; full-body"
  ],
  [
   "Mountain climber",
   "From a plank, run knees toward chest; cardio and core"
  ],
  [
   "High knees",
   "Run in place lifting knees high"
  ],
  [
   "Butt kicks",
   "Jog in place kicking heels toward your seat"
  ],
  [
   "Wall sit",
   "Hold a sitting position against a wall"
  ],
  [
   "Pull-up",
   "Pull your chin over a bar; works back and arms"
  ],
  [
   "Chin-up",
   "A pull-up with palms facing you"
  ],
  [
   "Dip",
   "Lower and raise your body between parallel bars; works triceps"
  ],
  [
   "Calf raise",
   "Rise onto the toes; works calves"
  ],
  [
   "Glute bridge",
   "Lie on your back and lift hips; works glutes"
  ],
  [
   "Bicycle crunch",
   "Opposite elbow to knee while pedaling the legs"
  ],
  [
   "Leg raise",
   "Lift straight legs while lying; works lower abs"
  ],
  [
   "Superman",
   "Lie on your stomach and lift arms and legs; works back"
  ],
  [
   "Bear crawl",
   "Walk on hands and feet with knees off the ground"
  ],
  [
   "Crab walk",
   "Walk on hands and feet with belly up"
  ],
  [
   "Skipping rope (jump rope)",
   "Cardio exercise jumping over a rope"
  ],
  [
   "Stretching",
   "Gently lengthening muscles to improve flexibility"
  ],
  [
   "Static stretch",
   "Holding a stretch still"
  ],
  [
   "Dynamic stretch",
   "Stretching while moving"
  ],
  [
   "Warm-up",
   "Easy exercise to prepare the body"
  ],
  [
   "Cool-down",
   "Easy exercise to bring heart rate down"
  ],
  [
   "Cardiovascular endurance",
   "How long the heart and lungs can work"
  ],
  [
   "Muscular strength",
   "How much force a muscle can make"
  ],
  [
   "Muscular endurance",
   "How long a muscle can keep working"
  ],
  [
   "Flexibility",
   "How far a joint can move"
  ],
  [
   "Body composition",
   "The mix of fat, muscle and bone in the body"
  ],
  [
   "Balance",
   "Ability to stay steady"
  ],
  [
   "Agility",
   "Ability to change direction quickly"
  ],
  [
   "Coordination",
   "Moving different body parts smoothly together"
  ],
  [
   "Speed",
   "How fast you can move"
  ],
  [
   "Power",
   "Strength combined with speed"
  ],
  [
   "Reaction time",
   "How quickly you respond to a signal"
  ],
  [
   "Aerobic exercise",
   "Exercise that uses oxygen over a long time, like jogging"
  ],
  [
   "Anaerobic exercise",
   "Short bursts of intense exercise, like sprinting"
  ],
  [
   "Resting heart rate",
   "Heartbeats per minute at rest"
  ],
  [
   "Target heart rate",
   "The heart rate to aim for during exercise"
  ],
  [
   "Pulse",
   "The beat felt in an artery as the heart pumps"
  ],
  [
   "Reps",
   "Short for repetitions; how many times you do an exercise"
  ],
  [
   "Set",
   "A group of repetitions"
  ],
  [
   "Interval training",
   "Alternating hard effort and rest"
  ],
  [
   "Circuit training",
   "Moving between exercise stations"
  ],
  [
   "Core",
   "The muscles of the abdomen, back and hips"
  ],
  [
   "Biceps",
   "Muscle on the front of the upper arm"
  ],
  [
   "Triceps",
   "Muscle on the back of the upper arm"
  ],
  [
   "Quadriceps",
   "Muscles on the front of the thigh"
  ],
  [
   "Hamstrings",
   "Muscles on the back of the thigh"
  ],
  [
   "Glutes",
   "Muscles of the buttocks"
  ],
  [
   "Abdominals",
   "Stomach muscles"
  ],
  [
   "Pectorals",
   "Chest muscles"
  ],
  [
   "Deltoids",
   "Shoulder muscles"
  ],
  [
   "Gastrocnemius",
   "The main calf muscle"
  ],
  [
   "Recommended daily activity for kids",
   "At least 60 minutes"
  ],
  [
   "Recommended weekly activity for adults",
   "At least 150 minutes of moderate exercise"
  ],
  [
   "Hydrate",
   "Drink water before, during and after exercise"
  ],
  [
   "Sleep and recovery",
   "Muscles grow and repair during rest"
  ],
  [
   "Rest day",
   "A day off to let the body recover"
  ],
  [
   "Proper form",
   "Using correct technique to avoid injury"
  ],
  [
   "Warm up before playing",
   "Reduces the chance of injury"
  ],
  [
   "Yoga",
   "Poses, stretching and breathing"
  ],
  [
   "Pilates",
   "Exercise focusing on core strength and control"
  ],
  [
   "Cross-training",
   "Doing different kinds of exercise"
  ],
  [
   "Fitness test: the mile run",
   "Measures cardiovascular endurance"
  ],
  [
   "Sit-and-reach test",
   "Measures flexibility"
  ]
 ]
}