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is an indicator of the level of participation in physical activity.

heart rate

the intensity of activity is measured by?

percentage of the maxHR

maxHR

maximum heart rate

HR

heart rate

it is called to the easy formula to determine your maximum heart rate based on your age

Prediction Equation

what is the adjusted maxhr formula?

220 - your age

a more accurate measure of heart rate is known as

maximal stress test

VO₂ max

maximal stress test

this test makes use of a treadmill or exercise bike

maximal stress test

maximal stress test makes use of?

• treadmill

• exercise bike

is another accurate way to measure the heart rate is through?

heart rate monitors

heart rate monitors uses either?

• watches

• chest straps

RPE

rate of perceived exertion

can measure exercise intensity and can be combined with the prediction equation

Rate of perceived exertion (RPE)

RPE’s table of equivalents:

1. 10% - no exertion

2. 20% - very very weak

3. 30% - very weak

4. 40% - weak

5. 50% - moderate

6. 60% - somewhat strong

7. 70% - strong

8. 80% - very strong

9. 90% - very very strong

10. 100% - maximal exertion

is known to have an error between 10 and 20 beats per minute

Prediction Equation

Enumerate the 4 heart rate zones in aerobic training

• moderate aerobic zone

• weight management zone

• aerobic fitness zone

• peak aerobic performance zone

this heart rate zone uses a minimum of 50% maxHR to 59%

moderate aerobic zone

this is an introductory zone to start a program for sedentary people who want to improve their fitness

moderate aerobic zone

this heart rate zone uses 60% to 70% maxHR

weight management zone

In this type of exercise, fat is burned with moderate intensity that can be prolonged

weight management zone

heart rate zone that uses 70% to 80% maxHR

aerobic fitness zone

This level is for active people who have already undergone physical activity using the lower zones (under 70%) for several weeks.

aerobic fitness zone

cardiovascular fitness and health will noticeably improve in this zone

aerobic fitness zone

heart rate zone that uses 80% to 90% maxHR

peak aerobic performance zone

this level is only suggested for elite athletes who have already progressed to handle this level of zone training.

peak aerobic performance zone

this zone is for athletes who are at the stage of improving their anaerobic threshold.

peak aerobic performance zone

MVPA

moderate to vigorous physical activity

using the FITT principle these are the things that a student can only manipulate

• intensity

• time

these are determined by the school and the curriculum

• frequency

• type

with moderate fitness goals, one can train in the zones ___ and ____

• moderate aerobic zone

• weight management zone

with vigorous fitness goals, one can train in the zones ___ and ____

• aerobic fitness zone

• peak aerobic performance zone

loss of fluids

dehydration

this occurs during exercise through sweat, breath, and urine.

dehydration

dehydration will result in?

• loss of coordination

• fatigue

how many cups of fluid must be consumed around thirty minutes to one hour prior to exercise?

one to two cups

how many cups of fluid must be consumed every ten to fifteen minutes of exercise?

half to one cup

how many cups of fluid must be consumed after thirty minutes of exercise, even if one is not thirsty?

three to four cups

may come in the form of any exercise greater than the capacity of an individual to handle.

overexertion

what is the general rule, to avoid overexertion?

training must start from a low level of exertion before graduating to higher levels

training in a cold environment can lead to this

hypothermia

the condition of low core body temperature

hypothermia

what are the signs and symptoms of hypothermia?

• shivering

• being cold at the extremities

heat illness

hyperthermia

is a product of losing too much water and heating up because of exercise.

hyperthermia

what are the three conditions that may occur in hyperthermia?

• heat cramps

• heat exhaustion

• heat stroke

may attack dominant muscles such as the abdominals or the calves.

heat cramps

signs and symptoms of heat exhaustion:

• the exerciser looks pale

• skin is cool and clammy

• the pulse is weak and rapid

victims of these condition may likely have dry, red, hot skin.

heat stroke

EMS

emergency medical services