Monitoring Exercise Intensity

Question 1

Monitoring exercise intensity def

Answer 1

Refers to how hard your body is working during physical activity - low, moderate, vigorous/high.

Question 2

How to measure intensity yourself?

Answer 2

Target heart rate, talk test (RR), or RPE (rate of perceived exertion).

Question 3

Maximum heart rate?

Answer 3

220 - 14 (age) = 206 (MHR)

Question 4

Target heart rate?

Answer 4

Target heart rate = 50%
206 (MHR) x 0.50 (HR range) = 103 BPM

Question 5

Very low

Answer 5

RPE - 1-2
HR range - <50%
BPM - <70

Question 6

Low

Answer 6

RPE - 3-4
HR range - 60-70%
BPM - 72-113

Question 7

Moderate

Answer 7

RPE - 5-7
HR range - 70-80%
BPM - 114-144

Question 8

High

Answer 8

RPE - 8-9
HR range - 80-90%
BPM - 145-185

Question 9

Max effort

Answer 9

RPE - 10
HR range - 90-100%
BPM - 186-207

Question 10

Light aerobic fitness

Answer 10

Casual walking, stretching, house work.

Question 11

Moderate aerobic fitness

Answer 11

Brisk walking/light jog, doubles tennis, gardening.

Question 12

Vigorous aerobic fitness

Answer 12

Running, swimming laps, strength training.