Aerobic Exercise:

"with oxygen" ;

 a common term to descibe all forms of exercise designed to improve cardiorespiratory fitness

 (e.g. jogging, walking, cycling)

Anaerobic Exercise:

 "without oxygen";

short term high-intensity exercise

 (e.g. sprinting)

 Cardiorespiratory endurance (fitness):

a measure of the heart's ability to pump

oxygen-rich blood to the working muscles.

Heart Rate:

number of heart beats per minute.

Where are the Heart rate monitor sites?

Radial artery and carotid artery

Heart Rate resting: 

ideally, taken immediately after waking

for 60 seconds.

Heart Rate exercising:

taken within 15 seconds of reducing intensity for 10 seconds X 6 = beats per minute.

Heart rate aerobic zone:

the range of heart rates that corresponds to an exercise intensity of approximately

70 - 80 % that results in improvements in aerobic capacity.

Maximum heart rate:

220 -  men

    226 -  women

Heart rate reserve:

 maximum heart rate (MHR) minus (-) age, minus (-) resting heart rate (RHR)

Arteries:

 the blood vessels that transport blood away from the heart. 

Veins:

 the blood vessels that transport blood toward (or into) the heart.

Interval training:

means

 undertaking repeated sessions of intervals

OR

intervals of relatively intense exercise

 Flexibility:

the ability to move joints freely

through their full range of motion.

 Static stretching:

  stretching that slowly lengthens a muscle by holding for a period of time

 (10 - 30 seconds) .

Stretch reflex:

involuntary contraction of a muscle that occurs due to rapid stretching of the muscle. 

Calculating the Target Heart Rate Zone (Karvonen Formula): pg. 13

Estimated Maximum Heart Rate (MHR) - Age = Predicted Maximum Heart Rate (PMHR) - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR) X Intensity = VARIES  + Resting Heart Rate (RHR) = VARIES  at 10 seconds divided by 6 = Target Heart Rate (THR) Which when you use different Intensities gives Target Heart Rate Zone