chapter 1: heartrates

Question 1

what is a heart rate

Answer 1

your heart rate is the # of times your <3 beats in 1 min.

Question 2

t or f: is your heart a muscle

Answer 2

true

Question 3

what does your heart need to stay healthy

Answer 3

physical activity

Question 4

what happens when your heart is stronger

Answer 4

the less times it needs to beat per minute to circulate blood

Question 5

what does taking your pulse do?

Answer 5

measure the intensity of your exercise

Question 6

describe pulse

Answer 6

blood vessels pulsing

Question 7

where can you find your pulse

Answer 7

press index and middle finger to wrist and neck (either side of your windpipe), never thumb, it has its own pulse

Question 8

what is your resting heart rate

Answer 8

the # of heart beats per minute when you are at complete rest that indicates your basic fitness level: more conditioned your body is, the less effort and fewer bpm it takes to pump blood

Question 9

when to take resting heart rate?

Answer 9

first thing in the morning before getting out of bed, 1 minute for 3-5 consecutive days + average

Question 10

what is a healthy range for RHR

Answer 10

60-80, athletes 40-60

Question 11

define exercise heartrate

Answer 11

the hr you measure during your aerobic activity; tell u how hard you are working during exercise

Question 12

what does it mean when more O is required

Answer 12

the aerobic activities become more vigourous, and the HR increases its rate of beating to supply oxygen to the muscles

Question 13

what is the target heart rate zone

Answer 13

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

how do you improve your cardiovascular fitness?

Answer 14

maintain HR in 65-90 % of Max HR

Question 15

how to calculate THR Zone

Answer 15

1: determine MHR (220-age) theoretical
2: multiply by 65 and 90 %

Question 16

how to take exercise HR

Answer 16

6 seconds during or immediately after each cardiovascular workout, then X by 10

Question 17

how to calculate recovery HR

Answer 17

the heart rate you measure 1 minute after activity (15 seconds, multiply by 4)

Question 18

what is the recovery index

Answer 18

the DROP in heart rate over the first minute after exercise

Question 19

how to calculate recovery index and what are the level (poor to excellent)

Answer 19

take POSTEXERCISE HR and - RECOVERY HR
poor: less than 20;
good: 25-45
excellent: more than 50 to max 60

Question 20

what are 9 factors that can increase your HR

Answer 20

-being hydrated
-caffeine
-stress/anxiety
-digesting food
-warm temps
-lack of sleep
-illness
-exercise
-meds

Question 21

what does taking hr do?

Answer 21

-stay safe (slow down if above target zone)
-be effective (do more, 20-30 mins to reap benefits)
-monitor and measure cardiovascular progress: as cardiovascular fitness increases, exercise heart rate at the same level should decrease, resting heart rate decreases too

Question 22

what is the perceived rate of exertion scale

Answer 22

how hard you feel your body is working during exercise, recognize the feeling associated with the required intensity

Question 23

what is the pre scale based on

Answer 23

physical sensation a person experiences during physical activity: heart rate, increased respiration/breathing rate, sweat, muscle fatigue; estimate of the actual HR during the acticity

Question 24

briefly describe the 5 levels of the pre scale

Answer 24

1. very light, less than 120 bpm, low intensity, requires no extra effort)
2. light (120-135), low intensity, light effort
3. moderate (135-150), moderate intensity and effort, works up a sweat, breathless while talking
4. hard (150-170) high intensity, bursts of effort that cause rapid HR or sweating, effort to talk and breathless
5. maximum (170-180), high intensity, continuous intense effort, heavy breathing and rapid HR, you cannot speak more than a word or two