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Heart Rate
| Question | Answer |
|---|---|
| Resting heart rate is the number of heartbeats per minute when the body is at ____ ______ | calm rest |
| Resting heart rate can provide a baseline measure of ____ fitness | structural cardiovascular |
| Target heart rate is the heart rate range used during active _____ training | aerobic (cardiorespiratory) |
| Recovery heart rate shows how quickly your ____ slows after exercise. | Heart rate (pulse) |
| The formula for maximum heart rate is MHR = _____ - Age | 220 |
| The estimated MHR for a 20 year old is ____ BPM | 200 |
| The estimated MHR for a 40 years old is ____ BPM | 180 |
| The moderate intensity zone is ____ % to ____ % of MHR | 50 to 70 |
| The vigorous intensity zone is ____ % to ____ % of MHR | 70 to 85 |
| For a person with an MHR of 200 BPM, 70% of MHR is _____ BPM | 140 |
| The ____ nervous system raises heart rate during exercise and acts like the body's "gas pedal" | sympathetic |
| The _____ nervous system slows heart rate and helps the body return to rest | vagal withdrawal (parasympathetic) |
| During moderate exercise, up to ___ % of blood flow may be directed to working muscles. | 80 |
| The _____ law states that a fuller heart can contract more forcefully | Frank Starling law |
| After exercise stops, sympathetic _____ helps reduce the signals that were raising heart rate. | withdrawal |
| During recovery, _____ reactivation helps slow the heart toward its resting rate. | parasympathetic (vagal) |
| Cardiovascular ___ occurs when heart rate rises to compensate for reduced blood volume or stroke volume. | drift |
| Dehydration reduces circulating blood _____ | volume |
| Noticeable circulatory strain can begin after losing about ____% of body weight through fluid loss. | 2 |
| A gradual cooldown helps prevent blood ___ in the legs and arms | pooling (stagnation) |
| Heart Rate Recovery, or HRR, is how quickly heart rate ____ after exercise stops. | decreases |
| A rapid HRR usually indicates a more ____ cardiovascular system | efficient, healthy, and conditioned |
| Heart rate is controlled by the ___ nervous system | autonomic |
| A normal 1 minute recovery drop is about ___ to ___ BPM | 15 to 25 |
| An elite 1 minute recovery drop may be about ____ to ____ + BPM | 30 to 40 |
| A concerning 1 minute recovery drop is less than ___ BPM | 12 |
| To test HRR, exercise vigorously for about ___ to ___ minutes | 2 to 5 |
| Immediately after stopping, record your highest heart rate, also called your ____ heart rate. | Maximum (peak) |
| During the recovery period, sit completely ____ and avoid talking or walking | still |
| HRR can be tested every ____ to ____ weeks under similar conditions. | 6 to 8 |
| A long, controlled ____ can help slow heart rate | exhale |
| The ____ nerve helps activate the body's calming response. | vagus |
| Cyclic sighing uses a double inhale followed by a long slow ____ | exhale |
| Cyclic sighing may be practiced for ____ minutes during post workout recovery | 5 |
| The small air sacs in the lungs are called ____ | alveoli |
| Resonance breathing uses about _____ breaths per minute | 5 to 6 |
| The usual resonance breathing pattern is a _____ -second inhale and a ____ -second exhale | 5 / 5 |
| Resonance breathing can improve heart rate _____ or HRV | variability |
| The 4-7-8 technique uses a 4 second inhale, a _____ - second hold, and an ____ -second exhale | 7 / 8 |
| The 4-7-8 cycle is repeated ____ consecutive times, using ____ breathing and emphasizing parasympathetic activation during the exhale. | 4 / deep abdominal |
Created by:
HEALTH1