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body composition

the ratio of lean body tissue to body fat

females-20-25%; males-15-19%

healthy body composition levels

cardiovascular endurance

a measure of the heart's ability to pump blood to the rest of the body. activities: running, cycling, rowing, swimming

muscular strength

the ability of muscles to exert a force against resistance. activities: weights, resistance bands, calisthenics, core building

muscular endurance

ability of muscles to exert a force over a period of time against a resistance less than the maximum an individual can move. activities: resistance band, squats, weight training, crunches


pushups, wallsits, squat thrusts

core building

crunches, planks


ability of a joint and surrounding muscles to move freely and comfortably through its intended range of motion. activities: stretching

60-90% of (220-age)

target heart rate formul-er

warm up, workout, cool down

parts of an exercise in chronological order

frequency, intensity, time

FIT principle

aerobic, anaerobic

types of exercise


nonstop repetitive movements; improves heart and lung functions and reduces fat


intense activity, like a spring; burst of max energy; improves strength, flexibility, and speed

twilight, light, deep, nrem/rem

stages of sleep

4 to 5 times, every 90 min

how often is rem/nrem?

sleep apnea

bouts when breathing stops


fall asleep randomly

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