Questions and Answers
What is the rate of an individual's heart beats per minute while at complete rest?
Resting Heart Rate
Which of the following is NOT a measure of intensity?
Heart Rate
What is the maximum heart rate an individual's heart can beat in 1 minute?
Maximal Heart Rate
What is the purpose of heart rate training zones?
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What percentage of maximal heart rate corresponds to the 'Hard' intensity zone in the 4-training zone system?
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What is the target heart rate zone in which an individual's heart rate is at its maximum sustainable level?
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What is the primary purpose of the Talk Test?
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What is the rating scale used to express how hard participants feel they are working based on physical sensation?
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What percentage of HRmax does the 'Light' training zone correspond to?
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At what intensity level can you 'easily hold a conversation'?
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What is the method for measuring radial pulse?
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What is the corresponding RPE (Rating of Perceived Exertion) for the 'Hard' training zone?
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What is the percentage of HRmax for the 'Maximum' training zone?
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What is the effort level a person could maintain for an hour?
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At what intensity level can you 'say a few words at a time'?
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What is the corresponding percentage of HRmax for the 'Moderate' training zone?
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What is the term for the rate at which the heart pumps?
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What is the term for the amount of blood pumped out of the heart with each contraction?
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What is the term for the overall performance of the heart and the amount of blood the heart pumps over a period of time?
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In which plane of motion do movements occur in a forward–backward direction?
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What is the importance of understanding the three planes of motion?
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What is the term for the direction that is above a point of reference?
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What is the term for the direction that is in front of the body?
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What is the benefit of heart rate training zones?
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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
