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 Free flashcards from Peabody at peabody.kids/flashcards/fitness-exercises-and-terms