SCHOOL: EDUCATION
UNIT NAME: HEALTH AND PHYSICAL EDUCATION
UNIT CODE: ECI B101
LECTURER: DR. E. GICHERU
NAME REGISTRATION NUMBER
MESELEMANI NKAONJE MAZULO EB04/PU/42754/24
TASKS
1. Explain twelve factors affecting heart rate/ pulse rate
2. Describe ways of reducing high blood pressure in an adult
1.
Explain twelve factors affecting heart rate/ pulse rate
There are many interior and exterior factors that can cause your heart rate to fluctuate. While
emotional or physical exertion will speed up the pulse; certain types of illness or disease can
cause it to slow down dramatically.
They include:
1. Illness
When the body’s immune system becomes compromised—for example, with fever, injury,
anemia, or infection—changes in heart rate can occur. Particularly if septic shock sets in, the
heart rate will naturally quicken to meet oxygen demands.
2. Exercise
Physical stress, like emotional stress, causes an increased heart rate. And exercise, or any
type of physical exertion, is the healthy response as the body and muscles demand increased
oxygen levels.
3. Medications
All types of over the counter, prescription, herbal supplements, and illegal drugs will
have an impact on your heart rate. For instance, ephedrine or cocaine will increase it;
while beta blockers and Valerian calm and slow it down.
4. Body Temperature
A sudden change in temperature can also affect make the heart rate quicken as blood
immediately rushes to your skin’s surface in order to cool or warm you up.
5. Glycogen Levels
If the glycogen stores in your body diminish, you will suffer fatigue. However, to properly
fuel muscles, your heart rate will naturally increase to boost your energy levels.
6. Cardiovascular Disease
Heart disease occurs due to plaque building up in the arteries, which leads to arrhythmias
followed by heart attack or heart failure. This arrhythmia (or irregular heart beat) will cause
muscle damage, which will result in a decreasing or quickening pulse.
7. Dehydration
When the body becomes dehydrated (following exercise or lack of fluids over an extended
period) the blood thickens and waste clogs the bloodstream. Your heart will naturally work
harder to flush out waste and maintain normal cardiac output.
8. Pressure
Vagal stimulation (or pressure on the body’s special sensors) occur during labor, a bowel
movement, or if we lift a heavy object. The increased pressure causes the blood pressure to
change and the heart often slows in response.
9. Infection
serious infections, particularly when they spread into the bloodstream (sepsis), put more
strain on the heart as more blood flow is required to carry immune cells from the bone
marrow and lymph glands to target the infection. A faster heart rate alerts doctors the
infection is severe
10. Stress
stress and excitement cause activation of the sympathetic nervous system, which was
biologically designed to help us hunt for food or run away from animals.
11. Coffee and energy drinks
caffeine increases your heart rate by blocking adenosine. This a chemical in the brain that
causes drowsiness and slows heart rate
12. Age
Heart rate and breaths per minute typically tend to increase with age. This is because aging
leads to changes in the elasticity of blood vessels, impacting the heart rate, and there is a
decrease in the thyroid hormone, which also contributes to a lower heart rate and BPM. In
contrast, younger people tend to have higher hormonal levels, health elasticity of blood
vessels, and also increased physical activity, contributing to a rather higher heart rate and
BPM
Describe ways of reducing high blood pressure in an adult
Eat less salt
Eating a lot of salt (sodium) adds to high blood pressure in some people. It holds excess fluid in
your body and puts an added burden on your heart. Too much salt raises your blood pressure, so
it is important to eat as little as possible. Most of the salt you eat is not what you add to your
food, but is in prepared foods like bread, breakfast cereals and ready meals. Don’t add salt to
food when cooking or at the table. When shopping for food, check the labels and choose low-salt
options when you can.
Be more active
An inactive lifestyle is a risk factor for heart disease and stroke. It also tends to add to obesity,
which is a risk factor for high blood pressure. Regular physical activity helps to reduce blood
pressure, control weight and reduce stress. It’s best to start slowly and do something you enjoy,
like taking walks or riding a bicycle.
Lose extra weight
Blood pressure often increases as weight increases. Being overweight also can cause disrupted
breathing while you sleep, a condition called sleep apnea. Sleep apnea further raises blood
pressure.
Weight loss is one of the best ways to control blood pressure. If you're overweight or have
obesity, losing even a small amount of weight can help lower blood pressure. In general, blood
pressure might go down with each kilogram of weight lost.
Exercise regularly
Exercise also can help keep elevated blood pressure that's slightly higher than ideal from turning
into high blood pressure, also called hypertension. For those who have hypertension, regular
physical activity can bring blood pressure down to safer levels.
Some examples of aerobic exercise that can help lower blood pressure include walking, jogging,
cycling, swimming and dancing. Another helpful type of exercise is high-intensity interval
training. This type of training involves mixing short bursts of intense activity with bouts of
lighter activity.
Strength training also can help lower blood pressure.
Get a good night's sleep
Getting fewer than seven hours of sleep every night for weeks can play a role in hypertension.
Conditions that can disrupt sleep include sleep apnea, restless leg syndrome and general
sleeplessness, also called insomnia.
Adults should aim to get 7 to 9 hours of sleep every night.
The following are tips for getting more restful sleep:
Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to
keep the same schedule on weeknights and on weekends.
Create a restful space. That means keeping the sleeping space cool, quiet and dark.
Do something relaxing in the hour before bedtime. That might include taking a warm
bath or doing relaxation exercises. Turn off or dim bright light, such as from a TV,
phone or computer screen.
Watch what you eat and drink. Don't go to bed hungry or too full. Try not to have
large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to
bedtime as well.
Limit naps. For those who find napping during the day helpful, limit naps to 30
minutes and take them earlier in the day. You may sleep better at night.
