Quiz 1-Chapter 1

Question 1

What is a heart rate?

Answer 1

of times your heart beats in a minute, the stronger it is=less number of beats/min

Question 2

How do I take my heart rate?

Answer 2

1- Wrist: two fingers, just below the base of the thumb

2-Neck: two fingers on lower neck, either side of the windpipe

Question 3

Types of heart rate:

Answer 3

1-Resting heart rate
2-Exercise heart rate-Maximum heart rate, Target heart rate
3-Recovery heart rate-recovery index
4-Perceived rate of exertion

Question 4

What is the resting heart rate?

Answer 4

1) Resting heart rate: hr at complete rest=basic fitness level (usually 60-80)
- Taken: 5 consecutive days as you get out of bed in the morning for a minute

Question 5

What is the exercise heart rate?

Answer 5

2) Heart rate during aerobic activity, safe and effective if
- Target heart rate zone: 90% (upper limit) and 65% (lower limit) of MHR (220-my age beat/min)
- Taken: counted for 6secs during or immediately after cardiovascular workout

Question 6

What is the recovery heart rate?

Answer 6

3) Mesured 1 min after your aerobic activity-cool-down period
- Taken: 1min after, 15secs
- Ideal (25-45, not less than 20, perfect if more than 50-60) to know the drop in heart rate: recovery index= Post exercise hr - Recovery hr.

Question 7

Factors influencing hr?

Answer 7

-Stress, dehydration, caffeine, digestion, warmth t, sleep deprivation, illness, exercise, medication

Question 8

What is perceived rate of exertion/PRE?

Answer 8

Know how hard the body is working (not take hr in-between): associate hr, respiration/breathing r, sweating, and muscle fatigue to actual hr.
Ex: 1)Very light: less 120bpm (walk)
2)Light: 120-135 3)Moderate: 135-150 (slightly talk) 4)Hard: 150-170 (bursts of effort and sweat)
5)Maximum: 170-180 (continuous intense effort, heavy breathing, not speak, rapid hr)