Heart Rate
What is a normal resting heart rate for a trained cross-country runner?
50–70 bpm
What is normal SpO2 (oxygen saturation) for a healthy runner
95–100%
True or False: Water is essential for maintaining proper vitals during runs.
True
Name one method to safely cool down during or after a run.
Hydrate, rest in shade, ice pack etc
What is the difference bpm in context with heart rate and bpm in terms of respiration rate?
Heart rate -> Beats per min
Respiration Rate -> Breaths per min
True or False: A heart rate over 200 bpm is safe for all runners.
False
True or False: Oxygen saturation usually drops significantly after a short 5k run.
False (slight drop possible, but usually stays near normal)
Name one drink that helps maintain energy for a long run.
Any sports drink
Deduct 200 from the opposite team!
bomboclatt
Name two signs a runner should slow down during a race.
Dizziness, nausea, extreme shortness of breath, chest pain etc
What is the quickest way to measure your heart rate without equipment?
Take pulse at wrist or neck for 30 or 60 seconds
What device is commonly used to measure oxygen saturation?
Pulse oximeter
What is a common sign of dehydration in runners?
Dizziness, fatigue, & dry mouth
What are two signs of overheating in runners?
Dizziness, nausea, excessive sweating, cramps
A runner notices a sudden spike in heart rate without increased effort. Name two possible causes.
Dehydration, caffeine, stress, anxiety etc
Why is monitoring heart rate important during long-distance races?
To avoid overexertion and prevent injury
Explain how high altitude affects SpO2 and XC performance.
Higher altitude ->thinner air ->lower oxygen availability -> SpO₂ drops
FREEBIE
YAY
True or False: Body temperature rises during endurance running.
True
Why might two runners with the same heart rate have different BP readings during a race?
Differences in fitness, resistance, hydration, genetics, stress levels etc
Calculate your heart rate right now to get the +500
30 secs x 2
good job
If a runner’s SpO2 drops below 90%, what should they do?
Make them stop and rest. Ask them to breathe deeply, and seek help if required.
How does hydration affect heart rate and oxygen delivery?
Proper hydration helps keep heart rate and oxygen levels stable
Why is monitoring body temperature important for cross country athletes?
Prevents heat exhaustion/stroke and ensures safe performance
Entire team needs to follow vitals first on instagram to get the +500
@vitals.first