| A | B |
|---|
| How does your heart respond to exercise? | Like any other muscle, it adapts. |
| Your heart grows stronger | as it is pushed to higher levels of exertion |
| stronger the heart | higher its stroke volume |
| What is the stroke volume of the heart? | the heart's ability to pump more blood out of it with each beat |
| Higher the stroke volume | means less work for the heart to meet the body's increased demand for oxygenated blood as it exerts itself |
| Target Heart Rate (THR) | the heart rate you should maintain when you exercise |
| the more accurate way to figure out your Target Heart Rate during aerobic activity | the "Karvonen formula" |
| What do you need to do before you calculate your Target Heart Rate? | you need to record your Resting Heart Rate (RHR) first |
| Where can you take your Resting Heart Rate manually ? | at your wrist or neck |
| 1. Find your pulse at your wrist by following the line of your thumb | and placing two fingers approximately 2cm (1in) below your wrist joint. |
| Use two fingers _____ ____ ______ to take your pulse. | NOT your thumb |
| Count for 15 seconds, | then multiply by 4 to get your pulse rate. |
| 1. The pulse side of your neck is | just below your jawbone. |
| For a more accurate reading, | take your pulse first thing in the morning before you get out of bed. |
| To get your Resting Heart Rate (RHR) | take your pulse for three consecutive days and take the average of the 3. |
| 1. 220 minus your age equals | your predicted Maximum Heart Rate. 220 - your age = MHR |
| What will happen if you train above your optimal training zone? | you begin to work anaerobically (you're body won't be able to keep up with the demand for oxygen.) |
| Ditch or modify a fitness program or exercise that doesn't | raise your heart rate to a certain level and keep it there for 20 minutes |
