Exercise Intensity Levels

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

What are two physical signs to judge your level of exertion during exercise?

Breathing rate and sweat production

What percentage of age-related maximum heart rate represents the target zone for moderate-intensity physical activity?

64 to 76%

How many kcal/min are expended during moderate-intensity physical activities?

3.5 to 7.0

What is the target heart rate range for a 20-year-old engaging in vigorous physical activity?

154 to 186 bpm Signup and view all the answers

How can you measure your heart rate easily?

By finding the radial artery in your wrist and counting your pulse for 10 seconds Signup and view all the answers

What is the purpose of the physical activity pyramid?

To provide practical suggestions for increasing the intensity of various routine activities Signup and view all the answers

What is the formula to calculate the age-related maximum heart rate?

220 minus your age Signup and view all the answers

What is an example of a vigorous physical activity that expends more than 7 kcal/min?

Jogging Signup and view all the answers

Why is it important to measure your heart rate while still exercising?

Because your heart rate begins to decline as soon as you stop exercising Signup and view all the answers

What can you use to monitor your heart rate without having to stop and count your pulse?

An activity tracking device Signup and view all the answers

What type of physical activities form the foundation of the physical activity pyramid?

Low-intensity, unstructured physical activities that involve usual daily living activities, such as routine household chores Signup and view all the answers

How many times a week does the physical activity pyramid recommend performing aerobic exercise?

At least three times a week Signup and view all the answers

What is the purpose of sustaining rhythmic contractions of large muscle groups in the legs and arms during aerobic exercise?

To raise your heart rate, giving your heart a more effective workout Signup and view all the answers

What type of exercises can increase muscle mass and strength, according to the physical activity pyramid?

Strength (resistance) exercises Signup and view all the answers

What are some of the serious chronic conditions that regular exercise can help reduce the risks of?

cardiovascular disease, type 2 diabetes, hypertension, obesity, osteoporosis, and certain cancers Signup and view all the answers

What is the name of the guidelines that provide evidence-based physical activity recommendations to help Americans reduce the risk of chronic diseases?

2018 Physical Activity Guidelines for Americans, 2nd edition Signup and view all the answers

What is the recommended frequency for performing flexibility exercises, according to the physical activity pyramid?

No specific recommendations for the number of days per week and the duration Signup and view all the answers

What are the three factors that influence the intensity of skeletal muscle movement?

Duration and type of physical activity, as well as body weight Signup and view all the answers

What type of activities are encouraged at the third level of the physical activity pyramid?

Recreational activities that are physical, such as yoga and line dancing Signup and view all the answers

What are the two ways to classify physical activities such as walking and bicycling?

Moderate-intensity and vigorous-intensity physical activity Signup and view all the answers

What type of activities does the physical activity pyramid recommend spending little time on?

Sedentary activities, such as watching television or using a personal computer Signup and view all the answers

What is the term used to describe the level of exertion used to perform an activity?

Intensity Signup and view all the answers

Where can one find information on how to design a more formal physical fitness plan?

The 'Nutrition Matters' section of the chapter Signup and view all the answers

What are the two benefits of performing moderate-intensity physical activity regularly?

Physical and psychological benefits Signup and view all the answers

What can be achieved by increasing the duration, frequency, and intensity of an exercise routine?

Even greater health benefits Signup and view all the answers

What is the recommended approach to developing a personal exercise plan?

Using the physical activity pyramid as a guide Signup and view all the answers

Study Notes

Benefits of Regular Exercise

Regular exercise helps reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, hypertension, obesity, osteoporosis, and certain cancers.
Maintaining a physically active lifestyle is crucial for improving overall health.

Determining the Intensity of Physical Activity

Intensity refers to the level of exertion used to perform an activity, influenced by duration, type of activity, and body weight.
Activities can be classified as moderate- or vigorous-intensity based on factors such as breathing rate, sweat production, and heart rate.
Moderate-intensity activities typically expend 3.5 to 7.0 kcal/min, while vigorous activities expend more than 7 kcal/min.
Examples of vigorous activities include jogging, running, aerobic dancing, swimming laps, and bicycling uphill.

Calculating Target Heart Rate Range

To calculate the age-related maximum heart rate, subtract age from 220.
The target heart rate zone for moderate-intensity activities is 64 to 76% of the age-related maximum heart rate.
For vigorous activities, the target heart rate zone is 77 to 93% of the age-related maximum heart rate.

Measuring Heart Rate

Heart rate can be measured by finding the radial artery in the wrist and counting the pulse for 10 seconds, then multiplying by 6.
Wearing an activity tracking device can also help monitor heart rate.

Physical Activity Pyramid

The physical activity pyramid provides guidance for increasing physical activity in daily life.
The foundation of the pyramid involves low-intensity, unstructured activities such as household chores.
The next level recommends adding aerobic exercise (at least three times a week) and strength exercises (two or more times a week).
The pyramid also includes flexibility exercises, recreational activities, and advises against spending too much time being sedentary.

Studying That Suits You

Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

Description

Understanding exercise intensity levels, including physical signs and methods of estimation. Learn about moderate and vigorous intensity levels.