Cardio-Respiratory Endurance: ability of the heart and lungs to work for a long period of time (at least 20 minutes straight) Examples: running, bicycling, swimming, elliptical machine, most fitness classes
Muscular Strength: amount of force a muscle can exert Examples: maxing out, bench press, leg press, dead lift Muscular Endurance: how long a muscle can work Examples: maximum reps (little to no weight) squats, lunges, sit-ups, push-ups, chin-ups
Flexibility: how much a joint can move in its ROM Examples: pilates, yoga, any stretching activity Body Composition: ratio of lean tissue to fat Ways to test: BMI, Underwater weighing, skin calipers
Should be applied in any workout regime F: frequency- how often, days of week I: intensity- how hard, level of work T: type- what kind of activity is it T: time- how long, minutes/hours
Overload- working a muscle group harder than normal to improve performance Set- # of reps followed by rest Repetitions- # of times an exercise is done Skill related fitness- performing fitness activities to improve athletic performance Working heart rate- average heart beats per minute during physical activity Resting heart rate- # of heart beats per minute at rest Overtraining- training too much, too intense, too quick
Physical: lower heart rate, more energy, lower blood pressure, weight loss, better sleep Mental: better mood, stress relief, more alert, able to focus Social: workout buddy, new friends, more confidence
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