Cardio-Respiratory Endurance: The ability of heart

Cardio-Respiratory Endurance: The ability of heart, lungs and blood vessels to use and
send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous
Maximum HR = 220 – age
Target HR Zone = 55%-85% of maximum HR
For example: Running 3x’s a week.
Low fitness = 12 minutes at 50-70% of maximum heart rate.
Average fitness = more than 20 minutes at 65-80% of max HR.
High fitness = over 60 minutes at 70-85% of max HR.
Muscular Endurance: The ability of a particular muscle group to hold a particular position
for a sustained period of time or repeat a movement many times: high repetitions/low
For example: hold a two pound weight above your head for five minutes or the effort required to
life that weight 20 consecutive times; twice a week.
Muscular Strength: The ability to exert maximum force that you can push, pull carry or lift
one time. It is possible to have strength in arms and not in legs.
For example: be able to squat 90% of your maximum two times; twice a week; heavy
weights/less repetitions.
Flexibility: The ability to move a joint through its full range of motion; the elasticity of the
muscle (How limber and supple you are).
For example: dynamic or static stretching. You should stretch before a workout, but after
warming up (warmed-up muscles will be more limber, and less at risk for rips or pulls).
Stretching after a workout helps relax strained muscles and prevent cramping. For maximum
results, stretch regularly, several times a day, at least five days a week.
Body Composition: The proportion of fat in your body compared to bone and muscle.
Exercise to lower body composition. Ideal range: Males: 15-20%, Females: 20-25%