Maximum Heart Rate-The Maximum Heart rate that a person should achieve during maximum physical exertion. 220- Age = Maximum heart rate.
Fitness- A general state of good health, especially as a result of exercise and proper nutrition. Mental and emotional health is an important part of over all fitness, though your body may be physically fit, if you are not balanced in your mind and emotions you do not possess overall fitness.
Target Heart Rate-Desired range of heart rate reached during aerobic exercise, which enables ones heart and lungs to receive the most benefit from a work out .65%-85% of max heart rate.
Heart Rate-Number of contractions (heart beats) of the heart in one minute or expressed as “beats per minute (bpm)
Aerobic-A form of exercise that increase the need for oxygen
Strength-The ability of a person to apply force on an object
Endurance-The ability of a person to apply force for a long period of time
Cardiorespiratory- How the body delivers oxygen and nutrients needed for physical activity, and transports waste products from the cells.
Regularity- To achieve a training effect, you must exercise frequently. You should exercise each of the 3 fitness components at least three times a week.
Progression- The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance- To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety- Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity- Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery- A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload- The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
Body Composition- The % of the body weight that is fat compared to lean muscle, bones, and fluid.
Frequency- How often you exercising
Intensity- How hard you exercise
Time- How long you exercise
Type- What kind of exercise are you doing.
Basic Fitness Components- How exercises are grouped into different categories.
Cardiovascular-Refers to the function of the heart, arteries, and veins
Muscular- Effecting the muscles
Flexibility- Capable of bending or stretching without breaking
Agility- Being able to change directions quickly and easily
Warm Up- A period or act of preparation for an exercise session
Cool Down- A period or act of recovery from an exercise session
Anaerobic-Activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it.
Interval-Periods of exercise followed by periods of rest.
Metabolism-The amount of energy required to maintain the body of an individual in a resting state.
Body Mass Index-Ratio that allows you to assess your body size in relation to your height and weight.
Dynamic- Relating to forces producing movement.
Static- Relating to forces that are not moving
Plyometric- A type of exercise training designed to produce fast, powerful
Resistance Training- A form of exercise in which each effort is performed against a
Specific opposing force.
Exertion- Vigorous action with high intensity.