Lesson 2: Fitness and Physical Activity Assessments

Vocabulary flashcards covering physical fitness assessments including the Karvonen Formula, Borg Scale (RPE), and the Talk-Test Method.

PATHFIT I

Movement Competency Training, taught by instructor Myra Mae Cornico.

Karvonen Formula

A formula used to determine an individual's training heart rate zone by factoring in their resting heart rate and exercise intensity level.

Radial Pulse

Pulse taken on the wrist, used as a method to determine resting heart rate.

Carotid Pulse

Pulse taken on the side of the neck, used as a method to determine resting heart rate.

Resting Heart Rate Protocol

Taking pulse on the wrist or neck prior to getting out of bed in the morning, counting beats starting with zero for $1$ minute across $3$ consecutive mornings, and averaging the heart rates together.

Maximum Heart Rate Formula

$$220 - \text{Age} = \text{Maximum Heart Rate}$$

Training Heart Rate Zone Formula

$$(\text{Max Heart Rate} - \text{Resting Heart Rate}) \times \text{Intensity} + \text{Resting Heart Rate} = \text{Training Heart Rate Zone}$$

Beginner or Low Fitness Level Intensity

An exercise intensity guideline of $50\% - 60\%$ of heart rate reserve used in the Karvonen Formula.

Average Fitness Level Intensity

An exercise intensity guideline of $60\% - 70\%$ of heart rate reserve used in the Karvonen Formula.

High Fitness Level Intensity

An exercise intensity guideline of $75\% - 85\%$ of heart rate reserve used in the Karvonen Formula.

Ratings of Perceived Exertion (BORG Scale)

A scale from $0$ to $10$ developed by Swedish researcher Gunnar Borg in the 1960s to measure physical and mental exercise fatigue and how hard a person works during physical activity.

Borg Scale Level 10

The maximum rating on the $1 - 10$ Borg Rating of Perceived Exertion Scale, defined as 'Maximal: just like my hardest race'.

The Talk-Test Method

An easy, quick, and inexpensive method to relatively measure exercise intensity and determine the comfort zone of aerobic intensity based on breathing and speech.

Low Intensity Level (Talk-Test Method)

An exercise intensity where an individual can easily speak in full sentences with little to no pause for a breath, and can talk and sing without puffing at all.

Moderate Intensity Level (Talk-Test Method)

An exercise intensity where breathing is more audible, but the individual is still able to hold a conversation and talk comfortably, though cannot sing at all.

High Intensity Level (Talk-Test Method)

An exercise intensity where an individual can only speak out one or two words between gasps of air and cannot say more than a few words without gasping for breath.