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ACE > Monitoring Intensity > Flashcards

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
Q

Target Heart Rate (THR) - Standard deviation

A

Standard deviation of 12 BPM with older formulas

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26
Q

Target Heart Rate (THR) - Equation

A

% of maximal heart rate (MHR)

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27
Q

Maximal Heart Rate (MHR) - Definition

A

the highest heart rate a person can attain

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28
Q

Maximal Heart Rate (MHR) - Old Equation

A

MHR = 220-age

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29
Q

Maximal Heart Rate (MHR) - Gellish Equation

A

MHR = 206.9 - (0.67 x Age)

30
Q

Maximal Heart Rate (MHR) - Tanaka, Monahan, Seals Equation

A

MHR = 208 - (0.7 x Age)

31
Q

Electrocardiogram (ECG -EKG) - Definition

A

A recording of the electrical activity of the heart

32
Q

Resting Heart Rate (RHR) - Definition

A

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
Q

Heart-Rate Reserve (HRR) - Definition

A

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
Q

Karvonen Formula - Equation

A

BEST EQUATION

HRR = MHR - RHR
THR = (HRR x % intensity) + RHR
35
Q

THR Example-

If MHR = 180 and exercise HR is 50%-70% of MHR what is the intensity range?

A

180 bpm x 0.50 = 90
180 bpm x 0.70 = 126

Range = 90-126 bpm

36
Q

HR Telemetry - Definition

A

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
Q

HR Telemetry - Class Considerations

A

Give at least 3 opportunities to check during class

38
Q

HR Telemetry - When to SLOW DOWN

A

HR is > 90% of MHR

39
Q

HR Telemetry - When to INCREASE

A

HR is < 50% of MHR

40
Q

VO2Max - Definition

A

Max amount of oxygen (mL) that a person can use in 1 minute per kilogram of body weight.

41
Q

VO2reserve - Definition

A

The difference between VO2Max and VO2 at rest; used for programming aerobic exercise intensity.

42
Q

Talk Test - Validity

A

Best tool to use - takes in account the individual’s metabolic responses to exercise

43
Q

1st Ventilatory Threshold (VT1) - Class Definition

A

When talking becomes challenging

44
Q

1st Ventilatory Threshold (VT1) - Book Definition

A

Ventilation increases in a nonlinear fashion due to an accumulation of metabolic by-products in the blood.
-Between zone 1 and zone 2

45
Q

2nd Ventilatory Threshold (VT2) - Class Definition

A

When talking becomes very difficult (reduced to 1-2 words)

46
Q

2nd Ventilatory Threshold (VT2) - Book Definition

A

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
Q

3 Zone Intensity - Zone 1

A

Low-moderate exercise; talk comfortably

48
Q

3 Zone Intensity - Zone 2

A

moderate-vigorous exercise; talking is challenging but possible

49
Q

3 Zone Intensity - Zone 3

A

Vigorous-very vigorous; definitely cannot talk comfortably

50
Q

Benefits of Borg RPE Scale - 1 of 4

A

Assigns a numerical value to subjective feelings of exercise exertion

51
Q

Benefits of Borg RPE Scale - 2 of 4

A

Takes into account all that the exerciser is perceiving in terms of fatigue

52
Q

Benefits of Borg RPE Scale - 3 of 4

A

Includes:

  • psychological
  • musculosketal
  • environmental factors
53
Q

Benefits of Borg RPE Scale - 4 of 4

A

Participant uses a scale to assign a rating based on their physical effort

54
Q

Fatigue

A

Decline in ability of a muscle to generate force.

55
Q

Borg 6-20 Table - Recommended Rating

A

12-16
Most efficient path to increase aerobic fitness
In-between somewhat hard and very, hard

56
Q

Borg 1-10 Table -Recommended Rating

A

3-5
Most appropriate range of increasing cardiorespiratory fitness
In-between moderate and strong

57
Q

Borg MHR % Table - Recommended Rating

A

3-5 = 55/69%-90%

58
Q

Other Monitoring Options - Words (3 total)

A
  • light
  • hard
  • maximal
59
Q

Role of GFI - Monitoring Intensity - 1 of 5

60
Q

Role of GFI - Monitoring Intensity - 2 of 5

A

Make aware of self-responsibility

61
Q

Role of GFI - Monitoring Intensity - 3 of 5

A

Explain how participants should feel

62
Q

Role of GFI - Monitoring Intensity - 4 of 5

A

Give progressions and regressions

63
Q

Role of GFI - Monitoring Intensity - 5 of 5

A

Monitor intensity during high intensity and after cool-down using talk test

64
Q

Asthma - Definition

A

chronic inflammation disorder of the airways that affects genetically susceptible individuals.

65
Q

Asthma - Triggers (5 total)

A
  • allergens
  • viral infections
  • exercise
  • cold
  • Stress
66
Q

Emphysema - Definition

A

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
Q

Intensity Warning Signs - 1 of 3

A

Breakdown in proper form and exercise execution

68
Q

Intensity Warning Actions - 1 of 3

A

Make a general statement about proper execution and how to reduce intensity

69
Q

Intensity Warning Signs - 2 of 3

A

Labored breathing, excessive sweating, and dizziness

70
Q

Intensity Warning Actions - 2 of 3

A

Stop exercising and lightly march in place

71
Q

Intensity Warning Signs - 3 of 3

A

Chest pain, discomfort, heart palpitations, or sever muscolosketal pain

72
Q

Intensity Warning Actions - 3 of 3

A

Stop immediately

Call 9-1-1

ACE (33 decks)

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