pe testt Flashcards
What is heart rate monitoring?
Checking your heart rate (either normal or during physical activity) to see if it is at the level it needs to be at or you are at the intensity level you need to be in order to achieve benefits.
Pulse or heart rate
is the number of times your heart beats in a minute.
Normal or resting heart rate for an individual
is anywhere from 60-100 bpm
How does one check heart rate (without a specific device)?
There are two (main) places (other than feeling your chest for your actual heart beat):
Wrist – place your index and middle finger on the palm side below your thumb
Neck – place your index and middle finger on either side of your windpipe
DON’T USE YOUR THUMB BECAUSE IT CONTAINS ITS OWN PULSE
How is monitoring heart rate and personal fitness related?
Measuring your heart rate during physical activity can help you evaluate your exercise program. It can help you determine if your intensity level is too high or too low.
What is Maximum Heart Rate? What is the formula to find one’s Maximum Heart Rate?
Maximum heart rate is on average the highest level your pulse should ever go and is predicted using the formula: 220 – age
What is Target Heart Rate? What is the formula used to find one’s Target Heart Rate?
Target heart rate is the area you want your heart rate to be in while exercising to achieve the most benefits. This range is predicted by taking your maximum heart rate (MHR) and multiplying it by .60 AND .80 – to give you 60-80% of your MHR.
What is blood pressure?
As blood travels around your body, it is pushing against the sides of the blood vessels (this incorporates the diameter and elasticity of the arterial walls). The strength of this is known as blood pressure. This pressure is necessary to make blood flow – delivering nutrients and oxygen throughout the body,
Your blood pressure is recorded as two numbers:
Systolic blood pressure (the upper number) — indicates how much pressure your blood is exerting against your artery walls when the heart beats.
Diastolic blood pressure (the lower number) — indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.
Normal blood pressure
= < 120/80
How is blood pressure related to personal fitness?
Exercise will temporarily raise your blood pressure, but the sooner it returns to normal = the more fit a person is.
Being inactive is linked to high blood pressure; therefore increasing your activity levels will reduce your blood pressure.
Extra Blood Pressure Info:
- High blood pressure is also called hypertension
- Anyone can develop high blood pressure
- High blood pressure can lead to strokes, heart attacks, heart failure and kidney failure
- High blood pressure has no warning signs or symptoms
What is fitness testing?
A series of fitness assessments that help to evaluate the health and physical status of an individual. These tests could be used for medical purposes, to establish whether an individual is qualified to participate in a specific program, or to design an appropriate exercise program.
Cardiovascular Endurance/Aerobic Tests
Cardiovascular Endurance/Aerobic Tests
- PACER
- Mile test
Why is it important to assess and monitor personal fitness?
Monitoring personal fitness is a way to gauge whether an individual is reaching established goals. It can also be used to identify both weaknesses and strengths in an exercise program.
What is the muscle (there’s two) on the chest in the middle?
Pectorals
What is the muscle that is on the front side of the arm?
Bicep
What is the shoulder muscles (front and back)
Deltoid
What is the muscle on the left and right side of the body?
Oblique
What is the muscle on the front of the thighs?
Quadricep (Quads)
What is the muscle below the two upper chest muscles and next to the side ones?
Abdominals (Abs)
What is the muscle on the backside of the arm?
Tricep
What is the muscle on the upper back side of the body, below the trapezius?
Latissimus Dorsi (Lats)
What is the muscle right below the neck on the back?
Trapezius (Traps)
