Heart Rate Flashcards
What is the system of blood vessels that moves blood through the body?
Circulatory System
What takes oxygenated blood to the rest of the body?
Arteries
What takes deoxygenated blood back to the heart?
Veins
What acts as the middle man between veins and arteries?
Capillaries
What needs oxygen in order to perform their functions?
Muscles
True or false: during activity, your muscles have to work harder, which increases the need for oxygen
TRUE
True or false: exercise can decrease the efficiency of the heart as it supplies the body and muscles with the oxygen it needs.
FALSE
True or false: Less stress on the heart can lower the risk of heart disease, type 2 diabetes, and maintain a healthy body weight.
TRUE
Your heart pumping the least amount of blood when your body is not active is called the __ heart rate
Resting
The point of measuring your resting heart rate is to
Monitor your recovery and aerobic fitness
True or false: during activity, your body uses more oxygen and makes more carbon dioxide, which is why your breathing rate increases
TRUE
The ideal time to test your resting heart rate is…
first thing in the morning
The BPM range that is considered normal for a resting heart rate is…
60-100
The highest rate at which your heart can beat per minute when it is under high amounts of stress (activity) is called the __ heart rate.
Maximum
True or false: your maximum heart rate is an indicator of your fitness level.
FALSE
True or false: knowing your maximum heart rate can give you a more accurate way of determining your exercise intensity level instead of perceived effort.
TRUE
True or false: target heart ranges are based off the resting heart rate.
FALSE
There are how many target heart rate zones?
5
What does MVPA stand for?
Moderate to vigorous physical activity
How many minutes a week of MVPA are recommended for most people?
150
What target heart rate zones cover all of what is considered to be MVPA?
2-4
Zone 1: name % of max heart rate, benefit, how it could feel, and how much time to spend in this zone
50%-60%
Helps recovery
Easy for breathing and muscles
20-40 minutes
Zone 2: name % of max heart rate, benefit, how it could feel, and how much time to spend in this zone
60%-70%
Improves basic endurance
Comfortable and light sweating
40-80 minutes
Zone 3: name % of max heart rate, benefit, how it could feel, and how much time to spend in this zone
70%-80%
Improves aerobic fitness
Light fatigue and moderate sweating
10-40 minutes
Zone 4: name % of max heart rate, benefit, how it could feel, and how much time to spend in this zone
80%-90%
Increases maximum performance capacity
Muscular fatigue and heavy sweating
2-10 minutes
Zone 5: name % of max heart rate, benefit, how it could feel, and how much time to spend in this zone
90%-100%
Increases sprint race speed
Very exhausting for breathing and muscles
Less than 5 minutes
