Podcast
Questions and Answers
What is the rate of an individual's heart beats per minute while at complete rest?
What is the rate of an individual's heart beats per minute while at complete rest?
- Maximal Heart Rate
- Target Heart Rate
- Heart Rate Training Zone
- Resting Heart Rate (correct)
Which of the following is NOT a measure of intensity?
Which of the following is NOT a measure of intensity?
- Rating of Perceived Exertion (RPE)
- Talk Test
- Heart Rate (correct)
- Dyspnea
What is the maximum heart rate an individual's heart can beat in 1 minute?
What is the maximum heart rate an individual's heart can beat in 1 minute?
- Target Heart Rate
- Resting Heart Rate
- Heart Rate Training Zone
- Maximal Heart Rate (correct)
What is the purpose of heart rate training zones?
What is the purpose of heart rate training zones?
What percentage of maximal heart rate corresponds to the 'Hard' intensity zone in the 4-training zone system?
What percentage of maximal heart rate corresponds to the 'Hard' intensity zone in the 4-training zone system?
What is the target heart rate zone in which an individual's heart rate is at its maximum sustainable level?
What is the target heart rate zone in which an individual's heart rate is at its maximum sustainable level?
What is the primary purpose of the Talk Test?
What is the primary purpose of the Talk Test?
What is the rating scale used to express how hard participants feel they are working based on physical sensation?
What is the rating scale used to express how hard participants feel they are working based on physical sensation?
What percentage of HRmax does the 'Light' training zone correspond to?
What percentage of HRmax does the 'Light' training zone correspond to?
At what intensity level can you 'easily hold a conversation'?
At what intensity level can you 'easily hold a conversation'?
What is the method for measuring radial pulse?
What is the method for measuring radial pulse?
What is the corresponding RPE (Rating of Perceived Exertion) for the 'Hard' training zone?
What is the corresponding RPE (Rating of Perceived Exertion) for the 'Hard' training zone?
What is the percentage of HRmax for the 'Maximum' training zone?
What is the percentage of HRmax for the 'Maximum' training zone?
What is the effort level a person could maintain for an hour?
What is the effort level a person could maintain for an hour?
At what intensity level can you 'say a few words at a time'?
At what intensity level can you 'say a few words at a time'?
What is the corresponding percentage of HRmax for the 'Moderate' training zone?
What is the corresponding percentage of HRmax for the 'Moderate' training zone?
What is the term for the rate at which the heart pumps?
What is the term for the rate at which the heart pumps?
What is the term for the amount of blood pumped out of the heart with each contraction?
What is the term for the amount of blood pumped out of the heart with each contraction?
What is the term for the overall performance of the heart and the amount of blood the heart pumps over a period of time?
What is the term for the overall performance of the heart and the amount of blood the heart pumps over a period of time?
In which plane of motion do movements occur in a forward–backward direction?
In which plane of motion do movements occur in a forward–backward direction?
What is the importance of understanding the three planes of motion?
What is the importance of understanding the three planes of motion?
What is the term for the direction that is above a point of reference?
What is the term for the direction that is above a point of reference?
What is the term for the direction that is in front of the body?
What is the term for the direction that is in front of the body?
What is the benefit of heart rate training zones?
What is the benefit of heart rate training zones?
Study Notes
Intensity Measurement
- Dyspnea: Troubled breathing, rated on a scale from +1 to +4
- Rating of Perceived Exertion (RPE): Expresses how hard participants feel they are working based on physical sensation
- Heart Rate: Measures the body's cardiorespiratory response to work
- Target Heart Rate: A predetermined exercising heart rate
- Resting Heart Rate (HRrest): The number of heart beats per minute while at complete rest
- Maximal Heart Rate (HRmax): The fastest rate an individual's heart can beat in 1 minute
Heart Rate Training Zones
- 5 Training Zones:
- Zone 1: Very Light, 50-59% of HRmax
- Zone 2: Light, 60-69% of HRmax
- Zone 3: Moderate, 70-79% of HRmax
- Zone 4: Hard, 80-89% of HRmax
- Zone 5: Maximum, 90-100% of HRmax
- 4 Training Zones:
- Zone 1: Light, 50-59% of HRmax
- Zone 2: Moderate, 60-69% of HRmax
- Zone 3: Hard, 70-79% of HRmax
- Zone 4: Maximum, 80-89% of HRmax
- 3 Training Zones:
- Zone 1: Low, 65-74% of HRmax
- Zone 2: Moderate, 75-84% of HRmax
- Zone 3: Maximum, 85%+ of HRmax
Talk Test
- Zone 1: Easily holds a conversation
- Zone 2: Can say a few sentences at a time
- Zone 3: Can say a few words at a time
- Zone 4: Prefers not to speak
- Zone 5: Cannot speak
Cardiorespiratory Fitness
- Radial Pulse: Measured two fingers below the wrist on the thumb side of the arm
- Heart Rate (HR): Rate at which the heart pumps, usually measured in beats per minute (bpm)
- Stroke Volume (SV): Amount of blood pumped out of the heart with each contraction
- Cardiac Output (Q̇): Heart rate multiplied by stroke volume, a measure of the overall performance of the heart and the amount of blood the heart pumps over a period of time
Anatomic Terms and Locations
- Anterior: Front of the body
- Posterior: Back of the body
- Superior: Above a point of reference
- Inferior: Below a point of reference
Planes of Motion
- Sagittal: Divides the body into left and right sections, movements are in a forward-backward direction
- Frontal: Divides the body into front and back sections, movements are lateral, or side-to-side
- Transverse: Bisects the body into top and bottom sections, movements are rotational, or across the body
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Description
Measuring exercise intensity through methods such as talk tests, dyspnea ratings, and heart rate monitoring. Understanding perceived exertion and target heart rates in exercise.
