Heart Rate (HR) = count beats for 20 seconds and multiply by 3 = beats per minute

Resting HR = HR during resting conditions (no activity)

Max HR (HRmax) = 220 - age

Heart Rate Reserve (HRR)= HRmax – resting HR

Target Heart Rate = 50 – 85% HRR + resting HR

Rating of Perceived Exertion (RPE) = 6 – 20 scale

- Ideal intensity range = 12 – 16 RPE- 6 = laying in bed awake - 20 = going all out about to throw up

Talk test = being able to have a conversation while doing CARDIO exercise

Principles of Training

- FITT = Frequency, Intensity, Time, Type- Overload = to improve you must increase intensity (more weight, more reps, longer distance,

faster speed, etc…)- Progression = this increase in intensity should be done slowly over time

o About 10% increase per week- Specificity = training effect will be seen in the muscles worked

o Running won’t increase your bench press - Recuperation = rest is essential to get the maximal benefit

o 24-48 hours in between working same muscle groups o Does not apply to moderate cardio exerciseo Overtraining = fatigue because of not enough rest between sessions

Could lead to injury