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What is heart rate?
The number of times your heart beats in a minute.
How can you measure your heart rate?
By feeling the pulse in blood vessels like your wrist and neck.
What does a lower resting heart rate indicate?
A more well-conditioned body that requires less effort to pump blood.
What is the normal average resting heart rate for adults?
Between 60-80 beats per minute.
What is the maximum heart rate formula?
220 - your age.
How do you find your target heart rate zone?
By calculating 65% to 90% of your maximum heart rate.
What is the exercise heart rate?
The heart rate measured during aerobic activity.
What is recovery heart rate?
The heart rate measured one minute after stopping exercise.
What is the recovery index?
The difference between post-exercise heart rate and recovery heart rate.
What is considered a good drop in heart rate after exercise?
A drop of 25-45 beats.
What factors can increase your heart rate?
Dehydration, caffeine, stress, digestion, heat, lack of sleep, illness, exercise, medications.
Why is it important to monitor heart rates?
To ensure safety, effectiveness, and to track cardiovascular progress.
What is perceived rate of exertion?
A subjective measure of how hard you feel your body is working during exercise.
What is cardiorespiratory endurance?
The ability to exercise your whole body for extended periods without stopping.
How can regular physical activity benefit your heart?
It makes the heart stronger, allowing more blood to be pumped per beat.
What is muscular strength?
The maximum force exerted by a muscle in a single contraction.
What does muscular endurance refer to?
The ability to contract muscles repeatedly without tiring.
How is flexibility defined?
The ability to move joints through a full range of motion without pain.
Why is stretching important?
It reduces stiffness, improves posture, and decreases injury risk.
What is body composition?
The ratio of fat to lean body weight.
What are the six health-related components of fitness?
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.
What is the FITT principle?
Frequency, Intensity, Time, and Type of exercise.
How often should aerobic activity be performed for health benefits?
At least 2.5 hours per week.
What is the benefit of combining strength and cardio workouts?
Helps in weight loss and increasing muscle.
Why is it essential to warm up before exercise?
To prepare your body and reduce the risk of injuries.
What should a good warm-up include?
Light movements and dynamic stretches to gradually elevate heart rate.
What are some examples of high-intensity interval training (HIIT)?
Alternating periods of intense activity (like sprinting) with lower intensity (like walking).
What is the principle of specificity?
The principle stating that the type of exercise performed determines the benefits received.
What does the principle of progressive overload refer to?
Gradually increasing the intensity of exercise to achieve fitness improvements.
Why might a teen's metabolism be higher than an adult's?
Because they are growing and building muscle.
What are essential fats needed for?
Supporting vital organs, insulation, and energy storage.
What does BMI stand for?
Body Mass Index.
What is the recommended frequency for flexibility exercises?
4-7 times per week.
What is a common consequence of inactivity?
Increased risk of chronic diseases.
What are some lifestyle changes to improve wellness?
Getting active, eating well, managing stress, sufficient sleep.
Why should you avoid combining alcohol with caffeine?
Caffeine disguises alcohol's effects, increasing intoxication risk.
What can excessive screen time lead to?
Physical inactivity and potential mental health issues.
What are the benefits of regular exercise?
Improved mood, lower stress, enhanced physical performance, reduced disease risk.
What should you do as part of a proper cool-down?
Gradually reduce heart rate with light activity and follow with static stretching.
What impacts your physical activity levels?
Social environment, physical environment, cultural environment, time availability.
How often should muscle-strengthening activities be performed?
At least 2-4 days a week.
What is the purpose of static stretching?
To maintain muscle flexibility and range of motion post-exercise.
What is an example of a body operation affected by drug use?
Cognitive functions like memory and decision-making.
What should you do if you experience pain while exercising?
Stop immediately and assess the level of discomfort.
What are some strategies to manage screen time?
Track usage, unplug during meals, and enforce set hours.
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