Heart Rate
Heart Rate
Heart Rate (HR)
- The number of times your heart beats in one minute.
Maximum Heart Rate (MHR)
- The highest number of times that your heart can beat in one minute.
Calculation 220 – your age = MHR.
Resting Heart Rate (RHR)
- The number of times your heart beats while completely at rest. The lower the resting
heart rate the better shape your heart is in. Adult average is 72 bpm, teens is 85 bpm.
Target Heart Rate (THR)
- The rate your heart is beating to meet your fitness goals. Usually between 60% and 85%
is best.
Recovery Rate
- How quickly your heart rate returns towards your resting heart rate after exercising.
The faster this happens the healthier your heart is.
Calculate Maximum heart rate: Formula is 220 – age = Maximum heart rate
Example: Calculate the maximum heart rate for a 50 year old person.
220
-50
_______
170 beats per minute (MHR)
Determine the maximum heart rate for the following ages:
1. 13 years old
2. 25 years old
3. 70 years old
4. 45 years old
Calculate Target Heart Rate: Directions use the following steps and the example to calculate
the target heart rate for the following people.
Step 1. Find maximum heart rate for the individual (220 – age = MHR)
Step 2. Multiply the MHR X 60% (.60)= THR
Step 3. Multiply the MHR X 85% (.85) = THR
Step 4. Round to the nearest heart beat.
Step 5. Write down the 2 numbers as a Target Heart Rate zone (both numbers)
Example:
Find the target heart rate zone for a 30 year old individual interested in starting to exercise.
220 – 30 = 190 MHR
190 x 60% = THR 190 x 85% = THR
190 190
x.60 x .85
____ _____
000 950
1140 1520
_____ _____
114.00 round to 114 161.50 round to 162
Target Heart Rate zone is 114 to 162 beats per minute
Find the Target Heart Rate zones for:
1. 80 year old
2. 18 year old
3. 37 year old
Name:______________________________________________________________ Block:____________
What Can Heart Rate Tell You About Fitness?
Introduction
Your heart pumps blood to every cell in your body. During exercise, your heart rate increases. How much it increases depends not only on the exercise but also on your level of fitness.
Objectives: Measure your resting pulse, followed by your after-exercise pulse.
Describe your state of fitness, based on the return of your pulse to normal
Describe what added weight does to your after-exercise pulse.
Materials: books or weights, stopwatch
Procedure:
Part A: Resting Pulse
1. Count the pulse on your wrist for 20 seconds. Multiply the number of pulses by 3 to find your pulse rate for 1 minute. Repeat this procedure for 4 trials. Record you data in Table 1. Find your average resting pulse by adding the 4 trials and dividing by 4.
Table 1
|Trial |20-Second Pulse |Pulse Rate (beats/min.) |
|1 | x 3 = | beats/ 1. min |
|2 | x 3 = | beats/ 1. min |
|3 | x 3 = | beats/ 1. min |
|4 | x 3 = | beats/ 1. min |
|Average resting pulse | |+_______& divide by 4 |
|(beats/min) | |to find the ________ |
| | |resting pulse rate |
Part B: Fitness Estimate
2. Do 20 deep knee bends in 40 Seconds. Start from a standing position with your arms extended in front of you. Bend your knees so that you end up in a tight squat. Each time you go down counts as one bend.
3. Take your pulse immediately after finishing the knee bends.
Record the results in table 2.
4. Rest for 3 minutes. Take your pulse again. Record the results.
5. If your heart rate has not returned to normal, rest for 3 more minutes. Check your pulse again and record.
Table 2
|Average resting pulse rate from table 1 | |
|#3 Pulse per minute immediately after exercise | |
|#4 Pulse per minute after resting 3 minutes | |
|#5 Pulse per minute after resting 3 more minutes | |
How does your fitness rate? Circle your level below.
Fitness Estimate Chart
|Average fitness |Pulse is 10 to 20 beats faster after knee bends; returns to normal after 3 minutes |
|Above average fitness |Pulse is fewer than 10 beats faster after knee bends; returns to normal after 3 minutes. |
|Below average fitness |Pulse is more than 20 beats faster after knee bends; returns to normal after 6 minutes. |
|Poor fitness |Pulse is more than 30 beats faster after knee bends; does not return to normal after 6 minutes. |
Part C: Effect of Added Weight on Heart Rate
6. Make a hypothesis about how your pulse will change after exercise with added weight.
_______________________________________________________________________
7. Jog in place for 3 minutes. Lift your knees high so your thighs are parallel to the floor.
8. Take your pulse immediately after you stop, record it in table 3.
9. Pick up a couple text books. Jog in place as in step 8, and take your pulse again. Record it in table 3.
Table 3
|Average resting pulse rate from table 1 | |
|#8 Pulse after jogging for 3 minutes | |
|#9 Pulse after jogging for 3 minutes with weight/books. | |
Analysis:
10. How does your resting pulse compare to the average resting pulse for someone you age?
_______________________________________________________________________
If it is higher or lower, speculate why.__________________________________________
11. What is your fitness estimate from the Fitness Estimate Chart? ____________________
Why do you think your estimate came out the way it did? ____________________________
_______________________________________________________________________
12. Was your pulse rate higher after exercise with or without the added weight? ___________
Why? ___________________________________________________________________
13. Based on what you have learned today, under what other conditions could you measure pulse rate? __________________________________________________________________
Day 3
Grade – 7
Subj. – Health
SOL – 7.2d
Materials – VCR, VHS (Fitness for Life – Cardiovascular Fitness), Max HR worksheet, Target HR
Worksheet
Obj. – (TSWBAT)
1. Identify and comprehend their maximum heart rate.
2. Identify and comprehend their target heart rate.
Agenda –
• Video
• Vocab
• Worksheet
Assess – Visually, Orally
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