Q3: Analyze Physiological Indicator applied to Outdoor Activities Flashcards
The science of life. It is the branch of biology that aims to understand the mechanisms of living things.
physiology
The number of times that the heart muscle contracts or beats averaged for a specific period of time, usually 1 minute (Allen, 2017).
heart rate
The number of beats you have when you aren’t exercising or doing nothing (Healthline, 2021).
resting heart rate
It measures the health of your heart muscle.
resting heart rate
It is the highest your pulse can get.
maximum heart rate
One way to get a rough estimate of your predicted maximum heart rate.
220 - age = MHR
A range of numbers that reflect how fast your heart should be beating when you exercise.
target heart rate
A calculation you can use to find your target heart rate.
heart rate reserve
It is the difference between your maximum (peak) heart rate and your resting heart rate.
heart rate reserve
How to get the heart rate reserve?
MHR - RHR = HRR
It is useful for determining your optimal training capacity for a certain activity.
target heart rate
True or False
The target heart rate will change depending on the desired outcome of the exercise.
True
Two types of cardio exercises
- Moderate-intesity exercise
- Vigorous-intensity exercise
Why is it important to monitor the heart rate during activity?
It will not only indicate if one is exercising hard enough, but it will also tell if one is over-exerting themselves.
True or False
The target heart rate during vigorous intensity activities is about 50-70% of maximum heart rate.
False
70-85%
During which activities is the target heart rate is about 50-70% of the maximum heart rate?
moderate intensity exercise
How to calculate the target heart rate?
THR = (HRR x %intensity) + RHR
A useful way of pacing yourself when you exercise, to make sure your level of activity is not too high or too low.
target heart rate
Physiological preparations applied to outdoor activities
- Heart rate
- Exertion
- Pacing
True or False
You can use your heart rate reserve to evaluate your initial fitness level and your progress over time.
False
target heart rate
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.
Rate of Perceived Exertion
RPE
It was was developed by Gunnar Borg for rating exertion and breathlessness during physical activity.
Borg Scale
A scale from 6-20 (Rest-Maximal) where the performers estimate how hard they feel they are working.
Borg Scale
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.
False
add zero
True or False
Borg scale is a quick and easy scale that is 100% accurate.
False
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.
Borg Scale of Perceived Exertion
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.
Modified RPE
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.
modified RPE
The rate of doing physical activities.
pacing
This means that a person can take it slow when engaged in physical activities or do them quickly.
pacing
True or False
Pacing allows you to change the way you perform a physical activity so that you can successfully see changes.
true
