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PATHFIT > Different types of heart rate pt2 > Flashcards

Different types of heart rate pt2 Flashcards

1
Q

this represent the heart beats per minute is attained right after an exercise or workout.

A

Training Heart Rate (THR)

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2
Q

Formula to compute the THR

A

MHR x 60%= THR.

200/BPM x 60% = 120 BPM, this is the expected heart rate for a beginner during a workout. The higher the training heart rate, the better. It means that the individual was able to apply more than the minimum expected effort.

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3
Q

heartbeats per minute which is taken after five (5) to ten (10) minutes cool-down exercises.
The faster the heart recovers the more fit the individual, while the slower the heart recovers, may mean some cardiovascular problems or health issues that need attention.

A

Recovery Heart Rate

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4
Q

Factors affect the changes in one’s heart rate:

A
  1. Age
  2. Type and level of Activity
  3. Lifestyle such as eating habits, sleeping, activities currently engaged in
  4. Body size
  5. Medications/drugs
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5
Q

What are the activities that build muscular endurance

A

running, swimming, sports and other similar activities. By doing repetitive exercises/movements it will increase muscular strength and endurance.

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6
Q

Advantages of Muscular Strength:

A
  1. Can efficiently perform movements/activities that need power without getting fatigue easily.
  2. Helps improve metabolism
  3. Regularize and improves sleeping patterns
  4. Develops good posture and alleviates back pain
    5, Better stability and balance to avoid possible injuries
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7
Q

How to improve muscular strength?

A

intensify the training, use heavier weights and increase body resistance.

Some of the exercises you may include in your training regimen:

Squats
Bicep curl
Plank

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8
Q

Factors that affect body composition:

A
  1. Age - generally, people lose muscle mass as they age, and this results to slower metabolism.
  2. Genes - this can be determined if the person is naturally lean or have the tendency to maintain fats in the body.
  3. Hormones can influence water retention and body composition.
  4. Gender naturally, women have more fat than men, in preparation for their pregnancy and nursing.
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9
Q

Common Ways to Measure Body Composition:

A
  1. Skinfold caliper measures the thickness of the subcutaneous fat, these are found underneath the skin at certain body parts.
  2. Body Mass Index is the estimated body fat based on height and weight of a person.
  3. Body Circumference Measurements measures the circumference of a specific body part/s for body fat estimation.
  4. Hydrostatic Weighing is a method which requires the person to submerged in water after exhaling as much air as possible.
  5. Waist to hip ratio is the ratio of your waist circumference as against your hip circumference - it is calculated by dividing the waist circumference with the hip circumference.
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10
Q

Benefits of a Healthy Body Composition:

A
  1. Maintains normal blood pressure
  2. Improved quality of sleep
    3, improved mood and self confidence
  3. Improved energy and stamina the whole day
  4. Reduced joint pains and lower back
  5. Enhanced blood circulation, which leads to decreased risk to heart disease.
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11
Q

The Fundamental Body Movements

A

a) Locomotor,
b) Non-Locomotor, and
c) Manipulative.

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12
Q

exercises or movements performed while moving from one place to another

A

Locomotor Movements

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13
Q

Even rhythm movements consist of normal and steady actions. Movements under even rhythm

A
  1. Walking
  2. Running
  3. Jumping
  4. Hopping
  5. Leaping
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14
Q

Uneven rhythm movements, consist of unequal actions and sometimes
incorporate alternating actions.

A
  1. Skipping
  2. Galloping
  3. Sliding
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15
Q

Non-Locomotor Movements

A

Non-locomotor movements are exercises or movements performed while in a stationary position.

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16
Q

Non-locomotor movements include the following:

A
  1. Bending or flexing
  2. Stretching, extending and straightening
  3. Lifting or raising
  4. Twisting
  5. Swaying
  6. Swinging
  7. Rotating or turning
  8. Shaking
  9. Wiggling
17
Q

It is the job of the whole abdominal muscles, the diaphragm, and also the spinal part of the bones that will make the bracing the core more powerful.

A

Bracing the Core

18
Q

How to perform the dead bug

A

lie down facing upward, straighten arms while pointing upward and bend knees 90 degrees over the hips. With that position, start the exercise by moving one arm down over
the head towards the ground at the same time moving the alternate leg down straightening it to the ground. And then move back to the starting position. Do this with the other arm and leg, while performing
the bracing the core.

19
Q

also similar with dead bug which expands the abdominal muscles. They are somehow identical in form, however, the bird dog instead of supine position, the face will be facing the floor.

A

Bird Dog

20
Q

is also a well-known popular exercise to strengthen the arms and improve the chest muscles. There are numerous ways to perform this, which actually depends on the individuals

A

Press Up/Push Up Exercise

21
Q

types of workout that is focused on improving the trapezius

A

Scapular Protraction and Retraction

22
Q

the body specifically the back should be kept straight and maintaining the spine in a neutral position. The gluteus maximus should also be kept straight throughout the duration of the exercise.

A

Plank

23
Q

type of exercise which develops the lower extremities, most especially the hips, gluteus maximus and hamstrings. It starts from a standing position, maintaining a neutral spine from start to finish to keep the body in proper form and posture.

A

Squats

24
Q

Crawl and Creep

A

is done while lying on the stomach, moving using the chest, core and hips. Arms and knees are then used in creeping, using it to lift up the upper body and butt, and to move.

25
Q

Landing on the heels and toes at the same time gives a negative impact on the lower body. To make sure, there should not be any noise when doing proper landing. If there is noise, it means you landed on the heels and toes at the same time, which is improper

A

Jumping (and landing)

26
Q

A linear movement is moving forward in a straight line from one area to another. Some examples of this movement are hop, skip, and leap. On the other hand, a lateral movement is moving sideward in a
straight line from one area to another.

A

Linear and Lateral Movements

27
Q
  1. Push and pull
  2. Lift

3.Strike

  1. Throw
  2. Kick or roll
  3. Volleying
  4. Bouncing
  5. Catching
  6. Dribbling
A

Types of Manipulative Movements include the following:

PATHFIT (3 decks)

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