chapter 1: heartrates Flashcards
what is a heart rate
your heart rate is the # of times your <3 beats in 1 min.
t or f: is your heart a muscle
true
what does your heart need to stay healthy
physical activity
what happens when your heart is stronger
the less times it needs to beat per minute to circulate blood
what does taking your pulse do?
measure the intensity of your exercise
describe pulse
blood vessels pulsing
where can you find your pulse
press index and middle finger to wrist and neck (either side of your windpipe), never thumb, it has its own pulse
what is your resting heart rate
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
when to take resting heart rate?
first thing in the morning before getting out of bed, 1 minute for 3-5 consecutive days + average
what is a healthy range for RHR
60-80, athletes 40-60
define exercise heartrate
the hr you measure during your aerobic activity; tell u how hard you are working during exercise
what does it mean when more O is required
the aerobic activities become more vigourous, and the HR increases its rate of beating to supply oxygen to the muscles
what is the target heart rate zone
range that defines the upper and lower limits of training intensities and ensures that you are exercising at a safe but effective level
how do you improve your cardiovascular fitness?
maintain HR in 65-90 % of Max HR
how to calculate THR Zone
1: determine MHR (220-age) theoretical
2: multiply by 65 and 90 %
how to take exercise HR
6 seconds during or immediately after each cardiovascular workout, then X by 10
how to calculate recovery HR
the heart rate you measure 1 minute after activity (15 seconds, multiply by 4)
what is the recovery index
the DROP in heart rate over the first minute after exercise
how to calculate recovery index and what are the level (poor to excellent)
take POSTEXERCISE HR and - RECOVERY HR
poor: less than 20;
good: 25-45
excellent: more than 50 to max 60
what are 9 factors that can increase your HR
-being hydrated
-caffeine
-stress/anxiety
-digesting food
-warm temps
-lack of sleep
-illness
-exercise
-meds
what does taking hr do?
-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
what is the perceived rate of exertion scale
how hard you feel your body is working during exercise, recognize the feeling associated with the required intensity
what is the pre scale based on
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
briefly describe the 5 levels of the pre scale
- very light, less than 120 bpm, low intensity, requires no extra effort)
- light (120-135), low intensity, light effort
- moderate (135-150), moderate intensity and effort, works up a sweat, breathless while talking
- hard (150-170) high intensity, bursts of effort that cause rapid HR or sweating, effort to talk and breathless
- maximum (170-180), high intensity, continuous intense effort, heavy breathing and rapid HR, you cannot speak more than a word or two
