Cardiorespiratory Fitness Flashcards
Cardiorespiratory activity
Sustained physical activities that require the circularory and respiratory systems to supply oxygen to muscles- exercise that increases heart rate for at least 20 minutes
Target heart rate zone
A range from 50% to 85% of a person’s maximum heart rate; the exercise intensity that gains the maximum training benefits from an aerobic workout
Blood
Brings each cell the oxygen and nutrients it needs to survive while removing waste products
Muslces
Use oxygen for energy production, producing carbon dioxide in the process
Heart
Pumps continuously to keep blood flowing through all of the blood vessels in the body
Healthy diet and exercise
Keep the heart healthy
Aerobic activity
“With oxygen”
Muscles use oxygen to break down glucose as an energy source
I.e.Long duration endurance activities longer than 2 minutes - cycling, walking
Anaerobic activity
“Without oxygen”
Muscles rely on other energy sources
I.e. Short and intense activities under 2 minutes - sprinting, max weight lifting
Cariorespiratory activities include
Running, cycling, swimming, dancing, walking briskly, paddle boarding, doggy-paddling, spin class, mowing he lawn, cross country skiing, rowing, elliptical machine, roller blading
Resting heart rate
the number of times a person’s heart beats per minute while at complete rest
Arteries used to measure heart rate
Radial (wrist) and carotid (neck)
Technology to monitor heart rate
Built-in sensors
Wrst monitor
Chest straps
All-inclusive
Built-in sensor
On treadmills and other cardio machines on handles or side rails
Wrist monitors
Monitor heart rate and steps
Chest straps
Can work in coordination with wrist monitors to measure heart rate and track THRZ
All-inclusive
Use GPS to track distance and speed and monitor heart rate to compare to THR
If heart rate is lower than THRZ,
Increase intensity of cardiovascular activity
If heart rate is higher than THRZ,
Lower intensity of exercise
Recovery heart rate
The rate at which the heart beats immediately following a period of exercise
Five minutes after exercise
120 bpm or less
Ten minutes after exercise
100 bpm or less
Wendy plans to run her first 5k in two months, and she needs to prepare. She has a busy schedule, though, and needs to select the best activity for her heart health. Which activity should Wendy pick?
Ten push-ups and five sit-ups
Ten minutes of swimming
Twenty-five minutes of yoga and 10 push-ups
Twenty-five minutes of zumba
Twenty-five minutes of zumba
Which of the following technologies can work with another portable device to monitor your THRZ?
Bathroom scale
Heart pills
Chest straps
Digital pedometer
Chest straps
Sandra’s target heart rate zone is 135bpm–172bpm. Marissa’s target heart rate zone is 143bpm–176bpm. They stop playing basketball and take their pulse, and both count the heart rate at 144bpm. If they decrease their heart rates by 20bpm, who will be in her THR zone?
Sandra only
Marissa only
Both Sandra and Marissa
Neither Sandra nor Marissa
Neither Sandra nor Marissa
For Yoko’s physical fitness class, she is supposed to do a certain amount of aerobic exercise on her own. Which of the following would be the best option?
Sit-ups
Push-ups
Lifting weights
Dancing
Dancing
Tammy is using a treadmill, and when she puts her hands on the bar, sensors read her heart rate. Today, the sensors are telling Tammy that she is reaching 183, which is the highest rate in her target zone. What should she do to get the most effective workout?
Increase her running speed without adjusting the incline
Use the machine to maintain or decrease her intensity
Do additional aerobic exercises immediately after the treadmill
Use the machine to increase the incline and intensity
Use the machine to maintain or decrease her intensity
