Download 7. Maximum Heart Rate

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Pre-Test Physical Fitness
1. Physical Fitness-The ability to perform daily tasks energetically and still have energy
reserves to perform recreational activities and respond to emergencies requiring strength
and stamina.
2. Flexibility-The functional capacity of a joint to move through a normal range of motion.
3. Cardio-Respiratory Capacity-The functional capacity of the heart, lungs and blood
vessels to take in and deliver oxygen to the aerobic working muscles.
4. Muscular Strength- The maximum amount of force a muscle or groups of muscles can
exert during one contraction
5. Muscular Endurance- The ability of a muscle to exert force for an extended period of
time.
6. Body Composition-The amount of body fat and lean body mass you have.
7. Maximum Heart Rate-Heart rate at percentage of exercise or activity.
Formula: 220 minus your age (220-YOUR AGE) EX- (220-15=205)
8. Minimum(Lowest) Target Heart Rate-Maximum heart rate times percentage
Formula: (MHR X PERCENTAGE OF 100) Ex: .60 or .65 or .70 etc.
9. Maximum(Highest) Target Heart Rate-Maximum heart rate times percentage
Formula: (MHR X PERCENTAGE of 100) Ex. .75 or .80 or .90 etc.
10. Current Heart Rate-Within 10 seconds after exercising, count your pulse for 6 seconds,
then multiply by 10
11. Physical Benefits-Improves and benefits the cardio-respiratory system, maintains
better muscle tone, maintains muscular strength and endurance, improves muscular
flexibility.
12. Health Benefits-Helps people sleep better, relieves tension and enables better coping
with life stresses, raises level of energy and job productivity