what is used to measure the cardiovascular system is receiving the most benfit from exercise without working to hard

a. FITT formula
b. Resting heart rate
c. Fitness plan
d. Target heart rate
………………

Marks: 3 The best time to monitor your resting heart rate is:
Choose one answer. a. In the morning before getting up.
b. In the morning after eating breakfast.
c. At night after dinner.
d. After exercising.
..Question 2
Marks: 3 An exercise for muscle fitness (sometimes used in rehabilitation) that regulates the speed and resistance so it is the same throughout the full range of motion is:
Choose one answer. a. An isometric exercise.
b. An isotonic exercise.
c. An isokinetic exercise.
d. None of the above.
..Question 3
Marks: 3 Isostatic stretching is when someone assists you in stretching farther than you normally stretch on your own.
Answer: True False ..Question 4
Marks: 3 Which of the following will produce the greatest amount of cardiovascular/cariorespiratory fitness?
Choose one answer. a. Weightlifting and calisthenics.
b. Running and swimming.
c. Isometric exercise and golfing.
d. Walking and isotonic exercise.
..Question 5
Marks: 3 The best definition of muscular strength is:
Choose one answer. a. The ability to run the fastest, jump the highest, and throw the farthest.
b. The maximal amount of force a muscle can produce against a resistance one time.
c. The ability to carry out light workloads over extended periods of time.
d. The maximal power used to lift a weight at least 5 times.
..Question 6
Marks: 3 Exercising your muscles repeatedly against a resistance requires:
Choose one answer. a. Muscular strength
b. Flexibility
c. Coordination
d. Muscular Endurance
..Question 7
Marks: 3 BMI stands for:
Choose one answer. a. Basal Metabolism Inventory
b. Body Mass Index
c. Body Metabolic Index
d. Body Measurement Information
..Question 8
Marks: 3 Cardiovascular fitness is defined as:
Choose one answer. a. The ability of the heart, lungs, and blood vessels to function efficiently, and continuosly provide oxygen to the muscles as they perform work over extended periods of time during exercise.
b. The ability to excell in recreational activities.
c. The ability of the body systems to work together efficiently.
d. The ability to use good reaction time when exercising.
..Question 9
Marks: 3 Frequency, Intensity, Time, and Type are all components of:
Choose one answer. a. Progression
b. Overload
c. Specificity
d. The FITT formula.
..Question 10
Marks: 3 The best spots to take your pulse are:
Choose one answer. a. chest and wrist
b. chest and neck
c. wrist and chest
d. neck and wrist
..Question 11
Marks: 3 Identify this principle: You should gradually increase the resistance in strength training exercises.
Choose one answer. a. Overload
b. Intensity
c. Progression
d. Specificity
..Question 12
Marks: 3 The primary cause of cardiovascular disease is:
Choose one answer. a. Excessive activity.
b. Smoking.
c. Blood clots that block passageways.
d. Build up of fatty deposits on artery walls.
..Question 13
Marks: 3 A method tha combines muscular strength, endurance, and aerobic conditioning is called:
Choose one answer. a. Aerobics
b. Circuit training
c. Strength training
d. Endurance training
..Question 14
Marks: 3 What is true regarding flexibility?
Choose one answer. a. Flexibility exercise is not needed if weight lifting is performed.
b. Flexibility is not influenced by age.
c. Physical inactivity can cause flexibility to be lost.
d. Stretching is only effective if done before a workout.
..Question 15
Marks: 3 Which of the following blood pressures would be considered to be in the NORMAL range?
Choose one answer. a. 120/80
b. 130/50
c. 100/60
d. 140/90
..Question 16
Marks: 3 Which is not a type of weight lifting?
Choose one answer. a. Body Building
b. Calisthenics
c. Power lifting
d. Weight circuit training
..Question 17
Marks: 3 Which of the following is LEAST likely to be an aerobic activity?
Choose one answer. a. jogging
b. jumping rope
c. weight lifting
d. swimming laps
..Question 18
Marks: 3 Which of the following is the appropriate way to prevent muscle soreness?
Choose one answer. a. Proper warm up.
b. Progressively increase your workload.
c. Do not bounce or jerk with movements.
d. All of the above.
..Question 19
Marks: 3 You should lift large muscles first and then lift small muscles after to prevent large muscle fatigue.
Answer: True False ..Question 20
Marks: 3 A body fat percentage of 5% for a 15 year old male would be considered:
Choose one answer. a. Hi

Don’t ask me why, but I like to take a hot sauna ( I have a dry/wet portable sauna ), and using a heart rate monitor get my heart rate up to 150-160 range and dunk my entire body into a soaker tub that’s been cooled down with ice.

I dunk my entire body and hold my breath and my heart rate will go quickly down into the 30-40′s and seems like I can hold my breath for ever!

That really seems to envigorte me and give me a lot of energy for the rest of the day.

What is it that I’m doing? Why does it seem to make me feel so good?

I’m 53 years old healthy male that exercize daily at least 45minutes a day with a resting heart rate of 50-60.

I am organizing a competition over the summer for the purpose of encouraging people to improve their fitness. The winner will be chosen based upon their overall improvement (starting and ending data) and completion of exercise tasks. What are some good measures that can show people’s state of health? The current requirements include:
Weight
Resting Heart Rate
Mile Time
Bench Press
Dumbbell Curls
Push-ups
Pull-ups
Sit-ups
Body-fat %
Waist Size
400 Meter
100 Meter
Arm Size
Body Mass Index
Leg Press
Squats
Deadlift
Long Distance running
Row or Lat pull-down
Triceps
Hamstrings

Can I get some suggestions on how to make this competition better?

Complete the following matching, true/false and multiple choice test.
1. NREM sleep is nonrapid eye movement sleep.
A) True
B) False
2. Skill-related fitness consists of all of the following components of fitness EXCEPT:
A) Power
B) Coordination
C) Agility
D) Body composition
3. To safely exercise, you should do all of the following EXCEPT:
A) Exercise in open areas with good lighting.
B) Exercise with a friend.
C) Let someone know where you’ll be and what time you’ll return.
D) Use anabolic steroids to get stronger.
4. Aerobic exercises are done slowly enough that the heart and lungs can supply oxygen to the muscles. This form of exercise can be continued for long periods of time without resting.
A) True
B) False
5. Exercise can be any of the following EXCEPT:
A) Sports
B) Walking to school
C) Raking leaves
D) Watching TV
6. RICE stands for rest, ice, compression, and elevation.
A) True
B) False
7. Repetitions are
A) the length of time an exercise is performed.
B) a fixed number of repetitions followed by a rest period.
C) a rest period.
D) the number of times an exercise is performed.
8. What can you do to help yourself sleep better?
A) Snack just before bedtime.
B) Use over-the-counter sleep medications.
C) Take a warm bath or shower before bedtime.
D) Exercise before getting into bed.
9. Frequent strength training may help prevent osteoporosis, the bone-thinning disease.
A) True
B) False
10. Being a good sport includes being a gracious winner.
A) True
B) False
11. A good example of an aerobic activity is
A) basketball.
B) soccer.
C) jumping rope.
D) weight-training.
12. Lifting weights is an example of aerobic exercise.
A) True
B) False
13. What is a dangerous effect of anabolic steroids?
A) Loss of hair
B) Shortness of breath
C) Sores on body
D) Liver damage
14. Match the following
A. FITT
B. Dehydration
C. REM
D. Target heart rate zone
E. RHR, or resting heart rate

ABCDEA state in which the body has lost more water than has been taken in
ABCDEThe dreaming part of the sleep cycle in which the eyes move back and forth rapidly under the eyelids
ABCDEThe number of times the heart beats per minute while at rest
ABCDEA heart rate range that should be reached during exercise to gain cardiorespiratory health benefits
ABCDEA formula made up of four important parts involved in fitness training: frequency, intensity, time, and type of exercise 15. Exercise is part of the treatment plan for all of the following conditions EXCEPT:
A) Diabetes
B) Asthma
C) Mental and physical disabilities
D) Cancer
16. Which of these is not an example of aerobic exercise?
A) Gymnastics
B) Swimming
C) Walking
D) Dancing
17. Which of the following provides the best description of physical fitness?
A) Qualities that are necessary for maintaining a healthy body
B) Exercise
C) The ability of the body to perform daily tasks without getting out of breath, sore, or overly tired while avoiding diseases that relate to a lack of activity
D) Components of fitness that are important for good athletic performance
18. Your fitness goals should not be based on your physical abilities.
A) True
B) False
19. Insomnia can result in sleep deprivation.
A) True
B) False
20. FITT stands for frequency, intensity, threshold, type.
A) True
B) False
21. Fitness goals should always be short term.
A) True
B) False

Hi all

I started going to the gym about a year ago, trying to lose a bit of weight, and was dreading finding out quite how unfit I was.

I was quite suprised when I was jogging on the treadmill and actually felt ok. However, I had my heart rate monitored after 5 just 5 minutes of jogging and it was 187.

This scared me a little bit as I thought this was really really high, so I went to the doctor and had my resting heart rate and blood pressure taken. They were both well within the normal parameters.

But the next week, my heart rate after jogginf was still what I believe is unusually high – even though I actually felt ok.

Over the last year, I think I have thankfully got a fair bit fitter. My heart rate now after 15 minutes running on the treadmill is max 170. My resting heart rate is still around and about 73.

So, a lower exercising heart rate with a bit more exercise ( I don’t just use the treadmill btw lol) means that my heart of getting healthier …… doesn’t it?

My main issues are basically :

how come if my heart rate when exercising is so dangerously high, how come I am not in any pain?

and

Can anyone tell me other things I can do to try and control my heart rate? Im within a healthy weight and BMI range, late 20′s, my cholesterol is not high, and I have regular checks on my resting heart rate and blood poressure and they are all fine…

Thankyou very much

xxxxx

Your Question
Exercising Heart Rates – please explain and advise?
Hi all

I started going to the gym about a year ago, trying to lose a bit of weight, and was dreading finding out quite how unfit I was.

I was quite suprised when I was jogging on the treadmill and actually felt ok. However, I had my heart rate monitored after 5 just 5 minutes of jogging and it was 187.

This scared me a little bit as I thought this was really really high, so I went to the doctor and had my resting heart rate and blood pressure taken. They were both well within the normal parameters.

But the next week, my heart rate after jogginf was still what I believe is unusually high – even though I actually felt ok.

Over the last year, I think I have thankfully got a fair bit fitter. My heart rate now after 15 minutes running on the treadmill is max 170. My resting heart rate is still around and about 73.

So, a lower exercising heart rate with a bit more exercise ( I don’t just use the treadmill btw lol) means that my heart of getting healthier …… doesn’t it?

My main issues are basically :

how come if my heart rate when exercising is so dangerously high, how come I am not in any pain?

and

Can anyone tell me other things I can do to try and control my heart rate? Im within a healthy weight and BMI range, late 20′s, my cholesterol is not high, and I have regular checks on my resting heart rate and blood poressure and they are all fine…

Thankyou very much

xxxxx

My resting heart rate is at about 64 bpm, but the slightest movement changes my bpm to 80, is this normal? I do exercise 6 days a week and I would rate myself as a healthy individual, but I just wanted to make sure my heart is healthy. Thank you!

And I’m using a MIO SHape Elite Heart Rate Monitor watch to measure my bpm
What should a 22 year old female’s resting heart rate be?

and no, I dont smoke weed or do any drugs. hahaha.
I’m 5’3", if that affects the way my heart rate should measure.

3.
Body composition is best defined as: (1 point)

* How much you weigh compared to your height
* How much of your body consists of fat compared to lean muscle and bone
* How much you weigh in pounds compared to your goal weight
* How much endurance and balance your body is capable of

4.
A ____________ resting heart rate indicates a strong, high level of cardiovascular health. (1 point)

* High
* Low
* 180 bpm
* 150 bpm

5.
Which of the answers below best describes step tests. (1 point)

* Step tests are used to determine flexibility
* Step tests are used to determine your cardiovascular health, they need to be performed by a health professional
* Step tests are used to determine muscular strength in your lower body, it is a test you can conduct yourself
* Step tests can be performed without the assistance of a healthcare professional and do not require special equipment. They are used to determine cardiovascular fitness

6.
Which statement below best describes the factors that should be considered before starting a new training program? (1 point)

* Present fitness level, present health, medical history, and previous fitness programs
* Weight training, endurance training, and cardiovascular work
* Present fitness level, affordability, hiring a personal trainer, joining a gym
* Present health, medical history, present fitness level and appropriate attire

33.
Three important factors affect an aerobic workout: (1 point)

* Overload, progression, and frequency
* Overload, frequency, and duration
* Intensity, duration, and speed
* Frequency, duration, and intensity

34.
The body utilizes ____________ that is stored in the muscles to perform anaerobic exercises (1 point)

* sugar
* protein
* ATP
* fat

35.
Renal circulation is responsible for waste removal via the __________, which filter much of the waste from the blood. (1 point)

* Liver
* Small intestines
* Pancreas
* Kidneys

38.
The________ is the major artery that supplies blood to the entire body. (1 point)

* Pulmonary artery
* Cardiac artery
* Vena cava
* Aorta

39.
Which of the following can act as a diuretic? (1 point)

* Water
* Milk
* Coffee
* Chamomile tea

If I’m being completely honest, I am out of shape. I’m probably 30-40 pounds overweight and I get a bit winded walking up a flight of stairs. However, I could hop on a stationary bike or elliptical machine right now and do a 30-40 minute work out at a relatively decent pace and I wouldn’t feel totally wasted for the rest of the day. I know this because I do it from time to time.

I have two questions:
1. Do you have any advice for staying motivated to exercise? I can get started and go strong for a week or two, but then I’ll have a busy couple of days that keep me from exercising and my motivation is gone – usually for months at a time.

2. What’s the best way to exercise on a stationary bike or elliptical machine to improve cardio fitness? One of main things I would like to accomplish in the short term is being able to climb stairs without becoming winded. Dropping weight is obviously a long term goal, but it’s not my most immediate concern.

For what it’s worth, when I say I get winded after climbing stairs, I don’t mean that I actually have to sit down and rest or that I’m worn out for the day. I just mean that I am a little out of breath and it takes me a few minutes to return to a resting rate.

I’m 36. When I do work out on a bike or elliptical for 30 minutes or so, my heart rate is normally around 150 bpm. My resting heart rate is about 80 bpm.

testing the cardiovascular fitness of smokers vs. nosmokers. by checking their pulse rate after rigiorous exercise. You take the resting heart rate, have them exercise then have them check their pulse in minute intervals to c how long it would take for their pulse rate to return to its resting pulse rate

2. If your training program is focused on improving how well your heart and lungs work together to supply oxygen your body during exercise, what health related factor are you targeting? (1 point)
Coordination
Cardiovascular efficiency
Muscular strength
Agility
3. Body composition is best defined as: (1 point)
How much you weigh compared to your height
How much of your body consists of fat compared to lean muscle and bone
How much you weigh in pounds compared to your goal weight
How much endurance and balance your body is capable of
4. A ____________ resting heart rate indicates a strong, high level of cardiovascular health. (1 point)
High
Low
180 bpm
150 bpm
5. Which of the answers below best describes step tests. (1 point)
Step tests are used to determine flexibility
Step tests are used to determine your cardiovascular health, they need to be performed by a health professional
Step tests are used to determine muscular strength in your lower body, it is a test you can conduct yourself
Step tests can be performed without the assistance of a healthcare professional and do not require special equipment. They are used to determine cardiovascular fitness
6. Which statement below best describes the factors that should be considered before starting a new training program? (1 point)
Present fitness level, present health, medical history, and previous fitness programs
Weight training, endurance training, and cardiovascular work
Present fitness level, affordability, hiring a personal trainer, joining a gym
Present health, medical history, present fitness level and appropriate attire

1. Most fitness test results are measured in _________________. (1 point)
Percentiles Averages
Excellent, good, fair, poor
Inches
2. A ____________ resting heart rate indicates a strong, high level of cardiovascular health. (1 point)
High
Low
180 bpm
150 bpm
3. Resting heart rate is usually measured: (1 point)
After at least 10 minutes of cardiovascular exercise
Just before you go to bed, or at least 30 minutes after a strenuous workout
Just before you get out of bed, or at least 30 minutes after doing light exercise

An average taken 30 minutes before your workout and then again 30 minutes after your workout
4. Flexibility measurements are taken to establish: (1 point)
How well your joints and muscles move through a maximal range of motion
How much pressure your bones can withstand
How quickly your heart rate recovers after strenuous exercise
Whether or not you suffer from arthritis
5. Which of the answers below best describes step tests. (1 point)
Step tests are used to determine flexibility
Step tests are used to determine your cardiovascular health, they need to be performed by a health professional
Step tests are used to determine muscular strength in your lower body, it is a test you can conduct yourself
Step tests can be performed without the assistance of a healthcare professional and do not require special equipment. They are used to determine cardiovascular fitness

Im wondering about heart rates in relation to fitness and exercise..

I understand that the amount of time it takes for you to return to your resting heart rate after being active decides how fit you are.
What I am wondering is how long it takes YOU to return to your resting heart rate?

–

An example:

My resting heart rate is 16-18
My target heart rate is 123-164 (I usually reach about 140 when I go out for some cardio exercise e.g. good jog)
Here is my most recent timings after a jog:
33 at 1 min
27 at 3 min
25 at 5 min
20 at 7 min
19 at 9 min
17 at 11 min

I’ve been training more regularly for a while now and it still takes me just over 10 minutes to recover after a Jog.. this does not sound very fit to me but I do not know what others/fitter people’s times are like..?

Thanks in advance for replies!
Correction to my question…. all pulse timings are a quarter of what they are. I was going to calculate them after writing the question.

So:
16-18 = 64 – 72
33 = 132
27 = 108
25 = 100
20 = 80
19 = 76
17 = 68

thanks!

1.Which of the following is not a benefit of aerobic conditioning?
strengthens the heart
improves the heart’s pumping
enlarges the lungs
reduces resting heart rate

2. Why are team sports not the best workout for lifelong physical activity?
You are more likely to be injured at team sports.
Team sports always require less physical activity than individual sports.
Team sports are better for strength training than aerobic conditioning.
You may go a long time between team sport workouts.

3. How does aerobic conditioning help your appearance?
It tones your muscles.
It enlarges your muscles.
It enlarges your lung capacity.
Aerobic conditioning won’t affect your appearance.

4. An ongoing aerobic exercise program that conditions the heart and other organs and systems for enhanced physical performance is
a warm-up.
an overload.
aerobic conditioning.
anaerobic conditioning.

5. Which of the following would provide the best plan for lifelong fitness?
jogging
basketball
tennis
a mixture of all three over our lifetime

I just completed a fitness assessment. For my resting heart rate, my before was 80 and my after (after 3 months of interval cardio 3 times a week) is 58.

My professor and I both thought that was too dramatic to be accurate. But, I took my pulse ten-ish times in 30 minutes to MAKE SURE I was getting 58 bpm. So that number is accurate.

I’m CURRENTLY, as I type this, getting 72 bpm.

Can rhr really fluctuate that much or am I totally out of shape? Which rhr should I trust and base my assessment off of?

Towards the end of a stress test on my heart, my heart rate was 185 bpm and bp was 155/0, I asked the guy doing the test is that Ok he said it isn’t very comon but is OK, the problem is I have cold hands and feet, my legs turn a blue colour, my lower legs swell and I get tingling in my hands and feet, I am 40 years old, resting heart rate 55-60, bp usually 110/70 and reasonable fitness, I regularly mountain bike for 2-3 hrs, I think I may have a problem with my circulation, but I’m not sure, my doctor doesn’t really have any suggestions, if anyone has some ideas of things I can research, I would appreciate it.

Hello, I used to be extremely athletic and have a resting heart rate of 52 even though I’ve been much less active of late. In the last months I’ve been jogging, swimming and doing intensive dance each about once a week. I just bought a heart monitor and found that, while running my rate went easily up to and past 180! whereas i’m not fast at all. (not efficient) in swimming i am really a good swimmer so even when i go at a good pace my heart rate never rises all that high. stays around 130-140 range, i think. for my age i saw that my maximum Heartrate, if I am ‘fit’ (not sure if i qualify or not) should be 187 and that i should aim for a maximum of 160 or 165, and a low of 125, but i then read that sometimes these heartrates varied widely from person to person even amongst professional athletes in their 20s.

Anyone have any knowledge in this?
Just want to be fit and do my best.
thank you!
I’m 47, 115 pounds (just lost 8 pounds!) and 5 foot 3

Hello, I used to be extremely athletic and have a resting heart rate of 52 even though I’ve been much less active of late. In the last months I’ve been jogging, swimming and doing intensive dance each about once a week. I just bought a heart monitor and found that, while running my rate went easily up to and past 180! whereas i’m not fast at all. (not efficient) in swimming i am really a good swimmer so even when i go at a good pace my heart rate never rises all that high. stays around 130-140 range, i think. for my age i saw that my maximum Heartrate, if I am ‘fit’ (not sure if i qualify or not) should be 187 and that i should aim for a maximum of 160 or 165, and a low of 125, but i then read that sometimes these heartrates varied widely from person to person even amongst professional athletes in their 20s.

Anyone have any knowledge in this?
Just want to be fit and do my best.
thank you!
I’m 47, 115 pounds (just lost 8 pounds!) and 5 foot 3

Our P.E. class used the new school gym for the first time the other day. The majority of the machines have built in heart rate monitors. I was going on the elliptical, and the girls next to me were getting heart rate readings in the 130 – 150s, however even when I was sprinting as moderate resistance, I was getting readings of 89. I asked one of my P.E. teachers, she said the monitor must be broken or inaccurate. When a different elliptical came free I tried on that – it read the same. I was getting seriously annoyed now, I was worried that all of the times I’ve been exercising during the summer I hadn’t been pushing myself far enough.

I then used the treadmill. Running at 6.5mph, I was still getting readings in the 80s and 90s are 10 minutes. I asked another of my teachers, who at first couldn’t believe it, however after watching me just concluded that I had a very low resting heart rate.

She started talking about how I must have a strong heart etc.

I’m a little confused. This can’t have much to do with fitness, as although I am fit, a girl in my class who is uber fit was getting ‘regular’ readings. Is it dangerous to have too low a resting heart rate? What benefit is this going to be of to me in the future, or will it be of any?

I just go a heart rate monitor over a month ago, and I mostly used it to estimate my calories burned…but I’m starting to wonder if its wrong. My heart rate is high all the time. Just sitting here at the computer its between 90-110…depends how much I move…just moving around organizing papers it will hop up by 10! I don’t get it. I know when I first got it, I wanted to see my resting heart rate, and it was lower around 70…but that was me playing with after I has just woke up…pretty much moved from bed…to couch…if you get what I’m saying. But unless I’m sleeping, it seems to always be very close to 100.

I don’t have any health problems (other than being overweight and out of shape)…but no high blood pressure, no thyroid problems etc.

It says I burn a lot of calories just sitting on my butt. Like 67 calories in a minute…so I’m starting to worry that it is WAY overestimating my calories burned when I’m working out.

Can anyone shed some light on this? Thanks

Please determine this man’s Target Heart Rate range.
He is 35 years old and has a resting heart rate of 60.
What is his target heart rate range (60-85%)?
Answer:

Question 2
In order to achieve the fitness principle of overload, one can:
Choose one answer.
a. decrease time or frequency
b. decrease intensity
c. increase warm-up and cool down
d. increase complex carbohydrate intake
e. increase frequency, intensity or time
Question 3
The amount of force that can be generated in one muscular contraction is….
Choose one answer.
a. coordination
b. flexibility
c. endurance
d. strength
Question 4
The heart rate to achieve and maintain for cardiovascular fitness to take place is:
Choose one answer.
a. resting heart rate
b. recovery heart rate
c. maximum heart rate
d. target heart rate
Question 5
The least effective exercise for achieving cardiovascular endurance is:
Choose one answer.
a. walking
b. weight lifting
c. swimming
d. bicycling
Question 6
A very important component of lifetime fitness is:
Choose one answer.
a. rest
b. cardiovascular fitness
c. power
d. reaction time
.
Question 8
The ratio of body fat to lean body mass is:
Choose one answer.
a. strength
b. flexibility
c. body composition
d. caloric intake
Question 9
The three factors that would cause a person’s target heart range to change are:
Choose one answer.
a. age, resting heart rate and intensity
b. resting heart rate, age and target heart rate
c. intensity level, maximum heart rate & resting heart rate
d. age, sex, and intensity level
Question 10
The type of activity that best burns fat is:
Choose one answer.
a. strength training
b. anaerobic exercise
c. stretching
d. aerobic exercise

I’m 17, and my resting heart rate lies on a range from 60-72, but it’s usually at 68. What does this mean, in terms of fitness level?

1. Most fitness test results are measured in _________________.
Percentiles
Averages
Excellent, good, fair, poor
Inches

2. A ____________ resting heart rate indicates a strong, high level of cardiovascular health.
High
Low
180 bpm
150 bpm

3. Resting heart rate is usually measured:
After at least 10 minutes of cardiovascular exercise
Just before you go to bed, or at least 30 minutes after a strenuous workout
Just before you get out of bed, or at least 30 minutes after doing light exercise

An average taken 30 minutes before your workout and then again 30 minutes after your workout

4. Flexibility measurements are taken to establish:
How well your joints and muscles move through a maximal range of motion
How much pressure your bones can withstand
How quickly your heart rate recovers after strenuous exercise
Whether or not you suffer from arthritis

5. Which of the answers below best describes step tests.
Step tests are used to determine flexibility
Step tests are used to determine your cardiovascular health, they need to be performed by a health professional
Step tests are used to determine muscular strength in your lower body, it is a test you can conduct yourself
Step tests can be performed without the assistance of a healthcare professional and do not require special equipment. They are used to determine cardiovascular fitness

6. Which of the statements below best defines the process of taking body measurements?
Body measurement charts are exact for everyone, regardless of body type differences.
For the most accurate body measurements, take your own measurements with a tape measure. The tape should be tight against your body.
Body measurements are most accurate when taken by another person. They should measure your body at several sites, ensuring the tape measure does not leave an indentation on the skin.
Body measurements should only be taken and interpreted by a licensed healthcare professional.

7. The most accurate body fat evaluation is­­­­­­­­­­­ __________________. This method is difficult to administer and not widely available at fitness centers.

8. Which statement below best describes muscular endurance testing?
The bent knee sit-up test examines the strength of the abdominal muscles. It is performed by: curling up to a sitting position until your elbows touch your thighs, returning back to the down position until your mid-back makes contact with the floor. Your chin and arms should remain in contact with your chest. You may rest between sit-ups, if necessary
The push-up test examines total body strength. It is the most accurate evaluation of overall muscle strength and endurance
The bent knee sit-up test examines the strength of the abdominal muscles. It is performed by: curling up to a sitting position until your elbows touch each other, returning back to the down position until your upper-back makes contact with the floor.
Muscular endurance tests should be performed at your doctor’s office or in a hospital’s muscular function laboratories. They require special equipment and trained personnel.

9. Select the answer below that best outlines the correct steps, in order, for the push-up test.
Kneel on the floor with your hands directly under your lower rib cage. Straighten your legs keeping your toes tucked under. Lower your body by bending the elbows until your body touches the floor, then push back up to the starting position, keeping the body in a straight line from head to toe. Record the number of correct push-ups that you can perform continuously, and refer to the fitness chart to determine your rating
Kneel on the floor with your hands directly under your shoulders. Straighten your legs keeping your toes tucked under. Lower your body by bending the elbows until your chin touches the floor, then push back up to the starting position, keeping the body in a straight line from head to toe. Record the number of correct push-ups that you can perform continuously, and refer to the fitness chart to determine your rating
Kneel on the floor with your hands directly under your shoulders. Straighten your legs keeping your toes tucked under. Lower your body by bending the elbows until your chin touches the floor, then push back up to the starting position. It is okay to rest on the floor or arch your back if necessary. Record the number of correct push-ups that you can perform continuously, and refer to the fitness chart to determine your rating
Kneel on the floor with your hands directly under your shoulders. Straighten your legs keeping your toes tucked under. Lower your body by bending the elbows until your chin touches the floor, then push back up until your arms are almost fully extended and repeat. It is important that you not fully extend your arms, but rather begin your next pushup when your elbows are slightly bent. Record the number of correct push-ups that you can perform continuously, and refer to the fitness

I am 5’3" 162lbs, and I’m a 27 year old female. According to BMI I am borderline obese, an online test said I should weigh about 120lbs.

I went in for a microfit test today at our gym. They used a skin fold test, tested my blood pressure and heart rate, tested bicep strength, back flexibility and aerobic fitness. My BP was 118/81 (a little elevated for me, but no biggie) and was scored as excellent. Resting heart rate was 71/excellent. Skin fold (body fat percentage) was 27.6, which was rated as fair. I had 54inch reach in back flexibility which scored excellent. Bicep strength was 70lbs and was rated excellent. My aerobic fitness was questionable, since I’m on medication that causes my heart rate to fluctuate, and before I even got on the machine my heart rate slowly went up to 101 beats per minute, and during the test my heart rate went up to 145bpm with little effort (stationary biking at about 50 revolutions per minute) and I scored "needs improvement" on that.
She said other than my aerobic and body fat percentage I had great physical fitness, although she said my body fat percentage still fell into an acceptable range. She put my "healthy weight" at 135.
So I’m confused, does body mass matter more, or does body fat and overall fitness? Am I in bad shape or decent?
I carry most of my fat on my hips, thighs, upper arms and chest (boobs)
Also, I know I’m overweight, that’s obvious when I look in the mirror. But is the overal fitness level ok, and how does it compare to BMI?

I’m a 21 year old male. I’m healthy and I’ve run 6 half marathons and 2 marathons. I don’t train very much though…maybe a month beforehand. I have an enlarged left ventricle but this is apparently "normal". When I run my heart rate always skyrockets to 200-210. Even if I’m running slowly I’m rarely ever below 190 (I have a heart rate monitor on my watch).

When I stop I drop to 120bpm in about 30 seconds. My resting heart rate is about 48bpm.

How come I have such a huge difference and why is my heart rate so high even under moderate effort?

never bought a heart rate monitor as i am not 50 years old. it feels high when i touch my neck when i am running on the track. any advice on lowering heart rate? also i was nervous when i was being processed in for the army and my resting heart rate which was taken by a mouse was over 99, is this bad for being a little nervous??

i’m 21, male, 6ft, 164 pounds

hi im 16 male, and train 4 days a week for athletics (400m) and 2days gym, i do a lot of fitness stuff im asthmatic and my resting heart rate is like 75-80bpm when im training it gets up to 190+ sometimes i thought athletes were meant to have a lower heart rate ive been training for 2 years im 1.91m tall and 77.5 kg my bmi is 21.0 and im 7-8% body fat what sort of things can factor into this? please help!
edit- its actually 60 oops i took it an hour after training

never bought a heart rate monitor as i am not 50 years old. it feels high when i touch my neck when i am running on the track. any advice on lowering heart rate? also i was nervous when i was being processed in for the army and my resting heart rate which was taken by a mouse was over 99, is this bad for being a little nervous??

i’m 21, male, 6ft, 164 pounds
LOL MY HEART RATE WAS TAKEN BY A MOUSE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

1. The resting heart rate is lower
2. The increase in BP from supine to upright is higher
3. The change in cardiac rate is lower immediately after exercise
4. The return of cardiac rate to resting value after exercise is faster

If you could give a website/link, I would really appreciate it. Thanks!