Chapter 1 Flashcards
What is Heart rate ?
Your heart rate is the number of times your heart beats in a minute
How Do I Take My Heart Rate?
- Wrist: Place these two fingers on your wrist, just below the base of the thumb.
- Neck: Place these two fingers on your lower neck on either side of your windpipe.
What’s the resting heart rateand what does it indicate
The number of heart beats per minute when you are at complete rest.
Your resting heart rate indicates your basic fitness level. The more well-conditioned your body, the
less effort and fewer beats per minute it takes your heart to pump blood to your body at rest.
How Do I Take My Resting Heart Rate?
It is best to take your resting heart rate first thing in the morning before getting out of bed. Find
your pulse and count for one whole minute. Take this measurement for five consecutive days and
find the average.
What’s Exercise Heart Rate and what does it indicate
The heart rate you measure during your aerobic activity.
It tells how hard you are working your heart during exercise. As the aerobic activities become
more vigorous and more oxygen is required, the heart increases its rate of beating to supply oxygen
to the muscles. You should keep your heart rate in your Target Heart Rate Zone while exercising.
What’s the target heart Zone
This is a range that defines the upper and lower limits of training intensities and ensures that you
are exercising at a safe but effective level. To improve your cardiovascular fitness, you must
maintain your heart rate between 65-90% of Maximum Heart Rate.
How do i Calculate my Target Heart Zone
Step 1: Determine your Maximum Heart Rate (MHR): 220 – (your age) = _________ beats/min
The MHR is the highest number of times your heart can theoretically contract in one minute.
Step 2: Multiply your MHR by 65% and by 90%, to determine your target heart zone.
Lower training zone: MHR x 0.65 = __________ beats/min
Upper training zone: MHR x 0.90 = __________ beats /min
Example for an 18 year old: Maximum Heart Rate: 220-18 = 202 beats /min
Lower training zone: 202 x 0.65 = 131.3 beats/ min
Upper training zone: 202 x 0.90 = 181.8 beats / min
The target heart rate zone is 131-182 beats /min
How Do I Take My Exercise Heart Rate?
The Exercise Heart Rate is counted for 6 seconds during or immediately after each cardiovascular
workout. Adding a zero to this number (i.e., multiplying by 10) gives the beats per minute (bpm)
What’s Recovery Heart Rate
The heart rate you measure 1 minute after your aerobic activity (into your cool-down period)
What’s the recovery Index
The drop in heart rate over the first minute
after exercise is called the recovery index and is an excellent tool to track your fitness.
Perceived Rate of Exertion Scale (Borg Scale)
P.4 Fitness document
Is There Another Way To Measure My Intensity?
Yes, you can use your Perceived Rate of Exertion: how hard you feel your body is working during exercise.
How Do I Calculate My Recovery Index?
Take your heart rate immediately after your aerobic exercise (Post Exercise Heart Rate) and subtract it by your recovery heart rate (Heart Rate 1 minute later).
Post Exercise Heart Rate – Recovery Heart Rate = Recovery Index.
A drop of < 20 beats indicates poor fitness.
A drop of 25-45 beats indicates good fitness.
A drop of > 50-60 beats indicates excellent shape.
What Factors Can Influence My Heart Rate?
Being dehydrated
Caffeine
Stress and Anxiety
Digesting food
Warm temperatures
Lack of Sleep
Illness
Exercise
Some medications
Why Is It Important To Take My Heart Rates?
To Stay Safe:
If your Exercise Heart Rate is above your target heart rate zone, you should slow down.
To Be Effective:
If your Exercise Heart Rate is below your target heart zone, then you must move more vigorously to get more aerobic benefit from your workout. You must stay in your Target Heart Rate Zone for at least 20 to 30 continuous minutes to reap benefits from the aerobic workout.
To Monitor And Measure My Cardiovascular Progress:
You can periodically compare your exercise heart rate at a given exercise level. As your cardiovascular fitness increases, your exercise heart rate at the same work level should decrease.
(For example, during the first month of training, the elliptical cross trainer at level 3 may raise your heart rate to 150 beats per minute. During the second month of training, this same workout may only elevate your heart rate to 140 beats per minute. Hence, your heart is becoming stronger and more efficient.) You can also periodically monitor your resting heart rate. Your resting heart rate typically goes
down as your cardiovascular strength improves. A reduction in your resting heart rate indicates an effective cardiovascular training program.
