LESSON 1 Flashcards
(51 cards)
refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living
Physical Fitness
How often do you need to perform aerobic activities?
At least three times per week (Frequency)
American College of Sports Medicine recommends that the intensity of your training be sufficient to increase your heart rate to a range of?
60% to 90% of your maximum heart rate
Formula to find the target heart rate zone
220 - age x 0.90 = upper limit of your target heart rate zone
220 - age x 0.6 = lower limit of your target heart rate zone
To achieve all the values of cardiovascular training, you must maintain the target heart rate (60%-90%) for a minimum of ___ minutes.
20 minutes
What type of activity or exercise did you choose?
cardio respiratory training or strength training (resistance training)
a heart rate reserve formula and it’s one of the most effective methods to calculate training heart rate.
Karvonen formula
What are the different fitness levels?
Beginner or low fitness level- 50% -60%
Average fitness level - 60% -70%
High fitness level- 75% - 85%
Sally is 33 years old, has a resting heart rate of 75 and she’s just beginning her exercise program and her intensity level will be 50% - 60%
Minimum training heart rate- 131 bpm
Maximum heart rate- 142 bpm
It allows you to rate how hard you feel while working.
Borg Scale
can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise.
Ratings perceived exertion
it is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program.
Talk test method
It is designed to assess your readiness to participate in more physical activity or engage in a fitness appraisal.
Physical Activity Readiness Questionnaire and You
As a general rule, you should exercise at an intensity between _______ of your heart rate reserve.
50% - 85%
According to borg scale you should be exercising between an RPE of __ (somewhat strong) and an RPE of ____ (strong)
4 (somewhat strong) and 5 or 6 (strong)
Every workout routine needs to be expressly planned for your fitness status, goals, skills, and desires. A qualified trainer may help combine all these parts into a structured program that can be followed and modified as necessary.
Exercise Prescription
Your doctor will administer a general physical examination. You will be asked to complete a questionnaire to decide whether you have any health conditions that may hinder your ability to exercise or make improvements to the schedule. Most personal trainers need approval from a specialist before developing the program.
Health Status Questionnaire/Physical Exam
Various assessment methods are used, and they are often performed at routine intervals to assess the improvement.
Fitness Assessment and Evaluation
What examinations are involved in Fitness Assessment and Evaluation?
basic blood pressure, heart rate scales, size, stability, body shape, and aerobic capacity, history of exercise, priorities, and interest
A big part of your fitness treatment is the sort of workout you are pursuing.
Exercise Type
Proper medication should involve different workouts and a healthy regimen to develop core strength, agility, endurance, and general health and then get even more tailored to your health objectives.
Exercise type
This exercise method leads to changes in the heart’s ability to pump blood to the functioning muscles across the body, which increases general cardiovascular health.
Cardiovascular Fitness
is also linked to many health changes, including a reduced risk of many cancers, decreases in total cholesterol, blood pressure, and body fat levels.
Cardiovascular exercise
A successful plan should involve the heart and all the main muscle groups fighting toward resistance and developing strength, stamina, and endurance in different combinations.
Strength Training
