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Physical Education and Health IV > Q3: Analyze Physiological Indicator applied to Outdoor Activities > Flashcards

Q3: Analyze Physiological Indicator applied to Outdoor Activities Flashcards

1
Q

The science of life. It is the branch of biology that aims to understand the mechanisms of living things.

A

physiology

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2
Q

The number of times that the heart muscle contracts or beats averaged for a specific period of time, usually 1 minute (Allen, 2017).

A

heart rate

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3
Q

The number of beats you have when you aren’t exercising or doing nothing (Healthline, 2021).

A

resting heart rate

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4
Q

It measures the health of your heart muscle.

A

resting heart rate

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5
Q

It is the highest your pulse can get.

A

maximum heart rate

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6
Q

One way to get a rough estimate of your predicted maximum heart rate.

A

220 - age = MHR

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7
Q

A range of numbers that reflect how fast your heart should be beating when you exercise.

A

target heart rate

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8
Q

A calculation you can use to find your target heart rate.

A

heart rate reserve

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9
Q

It is the difference between your maximum (peak) heart rate and your resting heart rate.

A

heart rate reserve

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10
Q

How to get the heart rate reserve?

A

MHR - RHR = HRR

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11
Q

It is useful for determining your optimal training capacity for a certain activity.

A

target heart rate

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12
Q

True or False

The target heart rate will change depending on the desired outcome of the exercise.

A

True

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13
Q

Two types of cardio exercises

A
  • Moderate-intesity exercise
  • Vigorous-intensity exercise
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14
Q

Why is it important to monitor the heart rate during activity?

A

It will not only indicate if one is exercising hard enough, but it will also tell if one is over-exerting themselves.

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15
Q

True or False

The target heart rate during vigorous intensity activities is about 50-70% of maximum heart rate.

A

False

70-85%

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16
Q

During which activities is the target heart rate is about 50-70% of the maximum heart rate?

A

moderate intensity exercise

17
Q

How to calculate the target heart rate?

A

THR = (HRR x %intensity) + RHR

18
Q

A useful way of pacing yourself when you exercise, to make sure your level of activity is not too high or too low.

A

target heart rate

19
Q

Physiological preparations applied to outdoor activities

A
  • Heart rate
  • Exertion
  • Pacing
20
Q

True or False

You can use your heart rate reserve to evaluate your initial fitness level and your progress over time.

A

False

target heart rate

21
Q

This is helpful for monitoring how hard people are working, especially if a heart rate monitor is not available, and it can be used for anyone, from beginning to advanced fitness levels.

A

Rate of Perceived Exertion

RPE

22
Q

It was was developed by Gunnar Borg for rating exertion and breathlessness during physical activity.

A

Borg Scale

23
Q

A scale from 6-20 (Rest-Maximal) where the performers estimate how hard they feel they are working.

A

Borg Scale

24
Q

True or False

Whatever number you pick on the 6 to 20 scale, you should add a ten to that and it should equate to your current working heart rate.

A

False

add zero

25
Q

True or False

Borg scale is a quick and easy scale that is 100% accurate.

A

False

26
Q

It measures your exercise intensity by rating how you feel. It is based on observations like higher heart rate, heavier and faster breathing, increased sweating, and muscles feeling tired. It does not use actual measurements of these occurrences but a personal self-check.

A

Borg Scale of Perceived Exertion

27
Q

It has a range from 0 to 10 (with 0 being no exertion and 10 being maximum effort). This scale corresponds more with a feeling of breathlessness.

A

Modified RPE

28
Q

It allows for daily changes in your training. You can push harder than usual on days where you feel great, and back off on days where you feel sluggish.

A

modified RPE

29
Q

The rate of doing physical activities.

A

pacing

30
Q

This means that a person can take it slow when engaged in physical activities or do them quickly.

A

pacing

31
Q

True or False

Pacing allows you to change the way you perform a physical activity so that you can successfully see changes.

A

true

Physical Education and Health IV (8 decks)

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