FRESHMEN FITNESS GUIDE

Fitness Definition

The ability to reasonably perform vigorous physical activity in addition to everyday activities and tasks.

Aerobic Capacity

The ability of your heart, lungs and blood vessels to perform vigorous activity. Examples of activities to improve aerobic capacity are running, swimming, biking, power walking.

Flexibility

The ability of a joint to move through a range of motion. Examples of activities to improve flexibility are stretching exercises, yoga, Pilates.

Muscle Endurance

The amount of time your muscles can work before they become tired. Examples of exercises to improve muscular endurance are push ups, sit ups, planks, wall sits.

Muscle Strength

The amount of work your muscles can do. Examples of exercises to improve muscular strength are strength training exercises such as bench press, squats, bicep curls, leg extensions.

Body Composition

The percentage of fat stored in the body. Examples of exercises to improve body composition are a combination of the exercises listed above performed on a consistent basis in conjunction with a balanced diet.

Heart Rate

Your pulse or the number of times your heart beats per minute.

Resting Heart (RHR)

The number of times your heart beats per minute when your body is at total rest. This should be taken when you get up in the morning.

Maximum Heart Rate (MHR)

The maximum number of times your heart beats per minute when your body is at maximum work. (the heart should never get to this rate)

Target Heart Rate (THR)

The ideal number of times your heart beats per minute when your body is performing aerobic activity. During a minimum 20 minute aerobic exercise your THR should be 50% to 85% of MHR.

Recovery Rate

The amount of time it takes your THR to return.