Chapter 1 - Heart Rates

Question 1

Definition of Heart rate

Answer 1

the number of times your heart beats in a minute

Question 2

The stronger your heart, the less ____________

Answer 2

The stronger your heart, the less times it needs to beat per minute to circulate the blood in your body

Question 3

Where and how can you take your heart rate?

Answer 3

1. Wrist: Place these two fingers on your wrist, just below the base of the thumb
2. Neck: Place these two fingers on your lower neck on either side of your windpipe.

Question 4

Do not use your _____ to take your heart rate

Answer 4

Thumb

Question 5

Resting heart rate indicates your ____

Answer 5

Basic fitness level

Question 6

What is a Resting Heart Rate?

Answer 6

The number of heart beats per minute when you are at complete rest

Question 7

It is best to take your resting heart rate _______

Answer 7

First in the morning before getting out of bed

Question 8

How to take Resting Heart Rate

Answer 8

Find your pulse and count for one whole minute. Take this measurement for five consecutive days and find the average. This is your actual resting heart rate.

Question 9

Average healthy adult will. have a resting heart rate between ____

Answer 9

60-80

Question 10

What is Exercise Heart Rate?

Answer 10

The heart rate you measure during your aerobic activity

Question 11

How to take Exercise Heart Rate?

Answer 11

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).

Question 12

You should keep your heart rate in your ____ while exercising

Answer 12

Target heart rate zone

Question 13

What is Target heart rate zone?

Answer 13

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.

Question 14

To improve your cardiovascular fitness, you must maintain your heart rate between ______ of ______

Answer 14

65%-90%
Maximum heart rate

Question 15

What is MHR

Answer 15

Maximum Heart Rate

Question 16

Definition of Maximum Heart Rate (MHR)

Answer 16

The MHR is the highest number of times your heart can theoretically contract in one minute.

Question 17

How to calculate your MHR

Answer 17

220 - (your age) = ______ beats/min

Question 18

How to calculate Target Heart Rate zone?

Answer 18

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

Question 19

What is Recovery Heart Rate

Answer 19

The heart rate you measure 1 minute after your aerobic activity (into your cool-down period)

Question 20

How to take recovery heart rate

Answer 20

One minute after you stop exercising and cooled down, take your pulse for 15 seconds. Then multiply that number by 4 to get your rate per minute

Question 21

What is recovery index

Answer 21

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.

Question 22

How to calculate recovery index

Answer 22

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.

Question 23

What factor can influence your Heart Rate? (9)

Answer 23

 Being dehydrated
 Caffeine
 Stress and Anxiety
 Digesting food
 Warm temperatures
 Lack of Sleep
 Illness
 Exercise
 Some medications

Question 24

Why Is It Important To Take My Heart Rates? (3)

Answer 24

To Stay Safe:
If your Exercise Heart Rate (EHR) 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. 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.

Question 25

Another Way To Measure My Intensity

Answer 25

Perceived Rate of Exertion (PRE): how hard you feel your body is working during exercise.