Fitness Vocabulary

Fitness Vocabulary 1. Cardiorespiratory endurance - the ability of the body to perform prolonged exercise at moderate-to-high levels of intensity. It is an important part of overall physical fitness. Cardiovascular endurance is most useful for long distance sports; marathon training, long distance running, jogging, and swimming, however it will also be useful for everyone else and a lack of it will lead to people becoming tired quickly and out of breath. 2. Muscular Endurance – is the ability to move your body or an object repeatedly without getting tired. For most activities, you use both muscular endurance and strength like push-ups, sit ups, squats, dips, high knees, etc… 3. Muscular Strength - is the strongest force possible that a group of muscles can produce to perform a task. For most activities, you use both muscular strength and endurance. 4. Flexibility - the range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints. Without adequate flexibility, daily activities, such as getting out of bed, lifting a child or squatting to pick up something can become more difficult to do. 5. Hear Rate (HR) – is how many times the heart beats per minute (bpm). 6. Resting heart rate (RHR) - refers to the number of times your heart beats in one minute while at rest. RHR is often a measure of fitness -- as you become more fit, your RHR will decrease as your heart becomes more efficient. 7. Target heart rate (THR) - A specific age-based pulse rate to be maintained during cardiovascular exercise. An exercise intensity that maintains the heart rate at 70% to 85% of the maximum heart rate. 8. Maximum heart rate (MHR) - Your maximum heart rate (MHR) is the fastest rate at which your heart will be in one minute. For exercisers, the typical way to calculate MHR is with the formula 220-age. How to calculate your maximum heart rate and target heart rate: Maximum heart rate (MHR) = 220 – age Target heart rate = MHR x 70% or 85% (those percentages refer to intensity) Example: William is 30 years old. He wants to figure out his maximum heart rate and his target heart rate zone while exercising. Show how can he do that? 220- age = MHR 220 – 30 yrs. old = MHR 190 bpm = HR THR = 190 x .70 (percent of maximum) THR = 133 bpm THR = 190 x .85 (percent of maximum) THR = 161.5 bpm William’s maximum heart rate is 190 beats per minute (bpm). His target heart rate zone while exercising is between 133 bpm – 162 bpm. To get cardiovascular benefits from exercise, he will need to maintain his target heart rate for at least 20-30 minutes.