1) What does training intensity mean? a) How hard you are working during a training session. b) How long you are working for in a session. c) How much work you want to do in a training session. d) Where you are exercising in the training session. 2) What are 2 ways to determine the exercise intensity? a) Borg RPE Scale b) The speed of the session c) Heart Rate Training zones d) The timing of the session 3) What does Heart Rate(HR) mean? a) The number of times your heart beats per minute b) Your heart rate at rest c) the maximum number of times a person’s heart can contract in one minute 4) What is Heart Rate(HR) measured in? a) Pumps per second (pps) b) Beats per hour (bph) c) Miles per hour (mph) d) Beats per minute (bpm) 5) Before calculating HR Zones you must calculate a performer's Maximum Heart Rate(MHR). What does Maximum Heart Rate mean? a) Your heart rate at rest b) the maximum number of times a person’s heart can contract in one minute c) The number of times your heart beats per minute 6) How can you calculate a performer's MHR? a) 220 - age = MHR b) 200 - age = MHR c) 100 - age = MHR d) 360 - age = MHR 7) Jamie is 20. Calculate his MHR. a) 160bpm b) 202bpm c) 220bpm d) 200bpm 8) Which HR Training zone would you work in to improve Aerobic Endurance? a) Anaerobic Zone b) Speed Zone c) Aerobic Zone d) Resting HR Zone 9) What percentage of MHR does the AEROBIC ZONE work at? a) 30-60% MHR b) 60-85% MHR c) 85-95% MHR d) 95-100% MHR 10) Which HR Training zone would you work in to improve Anaerobic or Explosive exercises? a) Anaerobic Zone b) Speed Zone c) Aerobic Zone d) Resting HR Zone 11) What percentage of MHR does the ANEROBIC ZONE work at? a) 30-60% MHR b) 60-85% MHR c) 85-95% MHR d) 95-100% MHR 12) Which HR Training zone would you work in to improve your Speed? a) Anaerobic Zone b) Speed Zone c) Aerobic Zone d) Resting HR Zone 13) What percentage of MHR does the SPEED ZONE work at? a) 30-60% MHR b) 60-85% MHR c) 85-95% MHR d) 95-100% MHR 14) What is the Borg Rating of Perceived Exertion Scale (Borg RPE Scale) used for? a) to measure exercise intensity by asking a performer to rate their perceived level of exertion. b) to measure exercise intensity by telling performers what they should rate their level of exertion as. c) to measure exercise intensity by measuring a performer's heart rate d) to measure exercise intensity by seeing how tired performers are after exercise 15) What does the Rating of Perceived Exertion mean? a) How hard a person thinks they're working b) How well a person thinks they're performing c) How much a performer is enjoying the session 16) What does the scale of ratings range from? a) 7-19 b) 4-18 c) 9-60 d) 6-20 17) What does the rating 6 mean on the Borg RPE Scale? a) No exertion b) Somewhat hard intensity c) Maximum exertion 18) What does the rating 20 mean on the Borg RPE Scale? a) No exertion b) Somewhat hard intensity c) Maximum exertion 19) "The Borg RPE Scale rating can help to predict the exercise Heart Rate". Is this statement TRUE or FALSE? a) TRUE b) FALSE 20) How do you calculate the exercise Heart Rate using the Borg RPE Scale rating? a) RPE x 50 = Heart Rate b) MHR - 10 = Heart Rate c) RPE x 10 = Heart Rate d) RPE X 25 = Heart Rate 21) Luca has rated his training session 15 on the Borg Scale. Calculate his exercise Heart Rate(HR) using RPE X 10 = HR. a) 160bpm b) 110bpm c) 100bpm d) 150bpm

Training Intensity

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