Chapter 7- PF
How can you measure your pulse rate?
You can measure your pulse rate at the neck or wrist. You can measure at the wrist artery by placing your index and middle finger on the soft area on your wrist. You can also measure your pulse at the carotid artery in the neck by placing your index and middle finger from the earlobe midway towards your Adam's apple.
How do you know when its safe to progress with your cardiovascular training?
You know when its safe after you check your pulse and determine your recovery heart rate. Your heart should drop to 120 beats per minute with 5 minutes after the workout and be less than 100 beats per minute after 10 minutes.
energy producing biochemical pathways in cells that use oxygen to produce energy
aerobic
Exercising to improve cardiovascular fitness will -allow you to exercise longer -increase your energy level -make you feel good -all of the above
all of the above
energy producing biochemical pathways in cells that do not require oxygen to produce energy
anaerobic
hardening of the arteries that occurs in advanced stages of cardiovascular disease
arteriosclerosis
a condition in which fatty deposits build up on inner walls of arteries, causing narrowing of arterial passageways
atherosclerosis
Which of the following is an example of anaerobic exercises? -100 yard dash -bicycling -racquetball -soccer
100 yard dash
Your friend, who is age 15, wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper starting target heart rate? -123 -146 -155 -176
123
In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least -3 minutes -5 minutes -10 minutes -30 minutes
30 minutes
The intensity of you workout is too difficult if your heart rate has not returned to 120 bpm within how many minutes after exercising? -2 minutes -5 minutes -10 minutes -15 minutes
5 minutes
the measure of blood force against the walls of the arteries
blood pressure
What is the number one killer in the United States?
cardiovascular disease
Cardiovascular fitness uses which of the following body systems? -circulatory and digestive -circulatory and respiratory -digestive and respiratory -respiratory and muscular
circulatory and respiratory
What should your training heart rate be in order to safely develop cardiovascular fitness? -140 bpm -60 percent -95 percent -190 bpm
60 percent
Blood flow in the body follows the pattern of -heart to arteries to capillaries to veins -heart to arteries to veins to capillaries -heart to veins to arteries to capillaries -veins to capillaries to heart to arteries
heart to arteries to capillaries to veins
When you increase the pace of your run you increase your___________.
intensity
When you increase the pace of your run, you are increasing: -frequency -intensity -time -none of the above
intensity
heart rate that should not be exceeded during exercise
maximum heart rate
a regular throbbing caused by pressure of blood of an artery wall that corresponds to heart beats
pulse
heart rate just after exercise
recovery heart rate
heart rate just after walking and before getting out of bed
resting heart rate
60 to 90 percent of the maximum heart rate
target heart rate
How do you determine the rate at which your heart should be exercised?
By checking your pulse you determine the rate. Find your target and maximum heart rate.
How does cardiovascular fitness allow you to exercise longer?
Exercising to improve your cardiovascular fitness will increase your energy level, making it possible to exercise longer without training, and making you feel good.
Which health risk factors can be controlled with cardiovascular training?
Inactivity, Obesity, high blood pressure, high levels of cholesterol, stress and tension, and smoking.
What benefits are gained from participation in activities that promote cardiovascular fitness?
It strengthens the heart and reduces atherosclerosis. Active people are better able to clear fats from the blood stream. Therefore, fatty substances are less likely to form on the walls of the arteries. Active people have less heart disease and are less likely to die from a heart attack. It also increases your energy level, allowing you to exercise longer.
How can the training principle be applied to improve cardiovascular fitness?
Principle of Overload: One way to increase the oxygen supply to the muscles is to develop the muscle that serves as the pump. To develop the heart muscle, you must push it beyond its normal range and make it pump more blood with each beat. Principle of Progression: Since the heart adjusts to the workload you place on it, the overload must be periodically increased for improvement to occur. Principle of Specificity: You can do specific exercises for the heart, such as aerobic and anaerobic exercises.
