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Monitoring Intensity Flashcards

1
Q

Target Heart Rate (THR) - Definition

A

Number of beats per minute that indicate appropriate exercise intensity levels for each individual

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2
Q

Talk Test - Definition

A

A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising

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3
Q

Ratings of Perceived Exertion (RPE) - Definition

A

A scale that provides a standard means for evaluating a participant’s perception of exercise effort.

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4
Q

Ratings of Perceived Exertion (RPE) - Developer

A

Swedish psychologist, Gunnar Borg

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5
Q

Ratings of Perceived Exertion (RPE) - Number Ranges

A

Originally 6-20, now 0-10

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6
Q

Dyspnea Scale - Definition

A

A subjective 4-point scale that reflects an individual’s perception of the difficulty of breathing during physical activity

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7
Q

Dyspnea Scale - Number Definitions - 1

A

mild difficulty

Noticed by exerciser but not observer

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8
Q

Dyspnea Scale - Number Definitions - 4

A

severe difficulty

forces exerciser to stop exercising

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9
Q

Teaching with Self-Responsibility - 1 of 3

A

Be descriptive about perceived exertion during the workout

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10
Q

Teaching with Self-Responsibility - 2 of 3

A

Demonstrate High, Med, and Low options

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11
Q

Teaching with Self-Responsibility - 3 of 3

A

Teach at moderate intensity, while showing options

“art” of group fitness

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12
Q

Sedentary - Definition

A

Doing or requiring much sitting; minimal activity

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13
Q

Pulse Rate - Definition

A

The wave of pressure in the arteries that occurs each tim the heart beats.

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14
Q

Pulse Rate - Place Markers - 1 of 3

A

Carotid Pulse

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15
Q

Pulse Rate - Place Markers - 2 of 3

A

Radial Pulse

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16
Q

Pulse Rate - Place Markers - 3 of 3

A

Temporal Pulse

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17
Q

Carotid Pulse - Placement

A

2 fingers on the side of the larynx

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18
Q

Carotid Pulse - Considerations (2 total)

A
  • If you press too hard, heart rate will decrease and/or blood will decrease to the brain
  • Don’t press on both at the same time
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19
Q

Radial Pulse - Placement

A

2 fingers on the wrist in line with the thumb

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20
Q

Temporal Pulse - Placement

A

2 fingers on the left or right temple

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21
Q

Intensity Methods - Kickboxing and Aquatic Fitness

A

RPE or talk test

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22
Q

Intensity Methods - Indoor Cycling

A

HR or talk test

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23
Q

Intensity Methods - Equipment Based

A

HR, RPE, or talk test

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24
Q

Steady-State Exercise - Definition

A

A state of aerobic exercise in which the intensity remains consistent, as opposed to alternating between higher and lower intensities

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25
Target Heart Rate (THR) - Standard deviation
Standard deviation of 12 BPM with older formulas
26
Target Heart Rate (THR) - Equation
% of maximal heart rate (MHR)
27
Maximal Heart Rate (MHR) - Definition
the highest heart rate a person can attain
28
Maximal Heart Rate (MHR) - Old Equation
MHR = 220-age
29
Maximal Heart Rate (MHR) - Gellish Equation
MHR = 206.9 - (0.67 x Age)
30
Maximal Heart Rate (MHR) - Tanaka, Monahan, Seals Equation
MHR = 208 - (0.7 x Age)
31
Electrocardiogram (ECG -EKG) - Definition
A recording of the electrical activity of the heart
32
Resting Heart Rate (RHR) - Definition
The number of heart beats per minute when the body is at complete rest; usually counted first thing in the morning before physical activity
33
Heart-Rate Reserve (HRR) - Definition
Reserve capacity of the heart; the difference between maximal heart rate and resting heart rate. It reflects the heart's ability to increase the rate of beating and cardiac output above resting level to max intensity.
34
Karvonen Formula - Equation
BEST EQUATION ``` HRR = MHR - RHR THR = (HRR x % intensity) + RHR ```
35
THR Example- If MHR = 180 and exercise HR is 50%-70% of MHR what is the intensity range?
180 bpm x 0.50 = 90 180 bpm x 0.70 = 126 Range = 90-126 bpm
36
HR Telemetry - Definition
The process by which measured quantities from a remote site are transmitted to a data-collection point for recording and processing, such as what occurs during an ECG.
37
HR Telemetry - Class Considerations
Give at least 3 opportunities to check during class
38
HR Telemetry - When to SLOW DOWN
HR is > 90% of MHR
39
HR Telemetry - When to INCREASE
HR is < 50% of MHR
40
VO2Max - Definition
Max amount of oxygen (mL) that a person can use in 1 minute per kilogram of body weight.
41
VO2reserve - Definition
The difference between VO2Max and VO2 at rest; used for programming aerobic exercise intensity.
42
Talk Test - Validity
Best tool to use - takes in account the individual's metabolic responses to exercise
43
1st Ventilatory Threshold (VT1) - Class Definition
When talking becomes challenging
44
1st Ventilatory Threshold (VT1) - Book Definition
Ventilation increases in a nonlinear fashion due to an accumulation of metabolic by-products in the blood. -Between zone 1 and zone 2
45
2nd Ventilatory Threshold (VT2) - Class Definition
When talking becomes very difficult (reduced to 1-2 words)
46
2nd Ventilatory Threshold (VT2) - Book Definition
Lactate accumulates and high-intensity exercise can no longer be sustained - Between zone 2 and zone 3 - Shouldn't be maintained for more than 2 minutes
47
3 Zone Intensity - Zone 1
Low-moderate exercise; talk comfortably
48
3 Zone Intensity - Zone 2
moderate-vigorous exercise; talking is challenging but possible
49
3 Zone Intensity - Zone 3
Vigorous-very vigorous; definitely cannot talk comfortably
50
Benefits of Borg RPE Scale - 1 of 4
Assigns a numerical value to subjective feelings of exercise exertion
51
Benefits of Borg RPE Scale - 2 of 4
Takes into account all that the exerciser is perceiving in terms of fatigue
52
Benefits of Borg RPE Scale - 3 of 4
Includes: - psychological - musculosketal - environmental factors
53
Benefits of Borg RPE Scale - 4 of 4
Participant uses a scale to assign a rating based on their physical effort
54
Fatigue
Decline in ability of a muscle to generate force.
55
Borg 6-20 Table - Recommended Rating
12-16 Most efficient path to increase aerobic fitness In-between somewhat hard and very, hard
56
Borg 1-10 Table -Recommended Rating
3-5 Most appropriate range of increasing cardiorespiratory fitness In-between moderate and strong
57
Borg MHR % Table - Recommended Rating
3-5 = 55/69%-90%
58
Other Monitoring Options - Words (3 total)
- light - hard - maximal
59
Role of GFI - Monitoring Intensity - 1 of 5
Educate
60
Role of GFI - Monitoring Intensity - 2 of 5
Make aware of self-responsibility
61
Role of GFI - Monitoring Intensity - 3 of 5
Explain how participants should feel
62
Role of GFI - Monitoring Intensity - 4 of 5
Give progressions and regressions
63
Role of GFI - Monitoring Intensity - 5 of 5
Monitor intensity during high intensity and after cool-down using talk test
64
Asthma - Definition
chronic inflammation disorder of the airways that affects genetically susceptible individuals.
65
Asthma - Triggers (5 total)
- allergens - viral infections - exercise - cold - Stress
66
Emphysema - Definition
An obstructive pulmonary disease characterized by the gradual destruction of lung alveoli and the surrounding connective tissue, in addition to airway inflammation, leading to reduced ability to effectively inhale and exhale.
67
Intensity Warning Signs - 1 of 3
Breakdown in proper form and exercise execution
68
Intensity Warning Actions - 1 of 3
Make a general statement about proper execution and how to reduce intensity
69
Intensity Warning Signs - 2 of 3
Labored breathing, excessive sweating, and dizziness
70
Intensity Warning Actions - 2 of 3
Stop exercising and lightly march in place
71
Intensity Warning Signs - 3 of 3
Chest pain, discomfort, heart palpitations, or sever muscolosketal pain
72
Intensity Warning Actions - 3 of 3
Stop immediately | Call 9-1-1

ACE (33 decks)

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