Chapter 4

endorphins

Are opiate-like chemicals released by the brain and work like "natural pain-relievers."

rate of perceived exertion (RPE)

is a method of measuring exercise intensity developed by Gunnar Borg. Using this method, exercisers are able to sense (or perceive) their exercise intensity levels accurately.

heart rate reserve (HRR)

is the difference between your maximal and resting heart rates.

maximal oxygen uptake (VO2max)

is the greatest amount of oxygen that can be used by the body during intense exercise.

maximal heart rate (HRmax)

is the highest possible heart rate. Maximal heart rate can be estimated by subtracting age from 220 bpm.

target heart rate (THR)

is the recommended heart rate range (or intensity level) for exercise. It is the range of intensity that assures adequate stimulation of the cardiorespiratory system yet is not so strenuous that symptoms of overtraining develop.

training effect

is the total beneficial change or physiological adaptation that results from regular aerobic exercise.

cardiac output

is the volume of blood pumped by the heart per minute.

Karvonen equation

is used to determine the target heart rate (THR) for exercise. It takes into account the current fitness level of the exerciser by using his or her resting heart rate. (Karvonen was a Finnish researcher.) The formula is THR = (HRmax - HRrest) x Intensity + HRrest.

talk test

is used to gauge exercise intensity. You should just be able to talk with a friend while exercising. If you are too breathless to talk, you are exercising too hard.

aerobic

means "with oxygen." Aerobic activities are activities that demand large amounts of oxygen, follow the FITT factors, and improve cardiorespiratory endurance.

anaerobic

means "without oxygen." This type of activity demands more oxygen than the body can supply while exercising, causing an oxygen debt. Start-and-stop activities, such as sprinting, are examples of anaerobic exercise.

aerobic capacity

see maximal oxygen uptake.

FITT factors

should be followed to develop cardiorespiratory endurance. The factors include recommendations about the frequency, intensity, time, and type of exercise.