Fitness Heart Rates

Fitness Heart Rates

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To achieve a health enhancing level of physical fitness..

• Have a proper warm up

• Know your THR (Target Heart Rate)

• Get into your Heart Rate Training Zone

Poll

I've heard of this stuff before....

• Yes, I'm a fitness knowledge master!

• I know a lot about it, but could use a refresher.

• I know a little about it.

• I've never heard of this or have never understood it.

Maximum Heart Rate

• Your "highest" beats per minute for your heart

• MAX HR:  220-age  (220-13yrs old= 207bpm)

• bpm (beats per minute)

Multiple Choice

What is the MaX HR for a 12 year old?

• 220

• 208

• 120

Target Heart Rate

• This is the number of beats per minute you want to achieve in your workout

• To find it, take 220, subtract your age.  Then take that number (which is your MAX heart rate), and multiply it by .85.

• THR = .85(220-age)

• For a middle school student, that's around 176bpm.

Multiple Choice

How do you find your THR?

• 220 - age

• 220 + age

• 220 - age, then multiply by .85

• 220 - age, then divide by .85

Checking your Heart Rate

• take two fingers, and find your pulse (on your carotid artery (neck) or radial artery (wrist)

• Count the number of beats for 15 seconds
  

• Take that number and multiply by 4 to get your beats per minute (bpm)

• You can also use a fitness tracker like a fitbit or smartwatch

Multiple Select

You can check your heart rate by...

• finding your pulse on your neck and counting for 15 seconds

• finding your pulse on your wrist and counting for 15 seconds

• using a fit bit or exercise device

• counting the number of breaths you take for 15 seconds

Checking your Heart Rate is important because...

• You can make sure your workout is strengthening your heart

• You can see if you are reaching your goals

Lets make a goal for our fitness workout...

• To get to your THR, your 15 second count should be at 44.

• 44 will get YOU at 85% of your MAX.

• For other goals, you may shoot for only 60% or 70%, depending on your fitness level or activity.

• Check out the chart to help you with a goal.

Get a watch, timer, clock, phone, or even a sibling who can count to 15....

• perform ONE or MORE of these quick activities....

• 20 Jumping jacks, 10 push ups, 10 curl ups, 5 burpees
  
  

• Now find your pulse and count for 15 seconds!

Poll

Which activity did you do?

Open Ended

My 15 second count was....

LET'S TRY AGAIN....DOUBLE!

• perform TWO or MORE of these quick activities....

• 20 Jumping jacks, 10 push ups, 10 curl ups, 5 burpees
  
  

• Now find your pulse and count for 15 seconds!

Poll

Which activity did you do?

Multiple Choice

What range did you fall in for number of beats?

• Less than 31 (124bpm)

• Between 32 and 43 (125-175bpm)

• 44 or greater (176bpm or more)

• I have no idea....I need to redo this lesson...

Multiple Select

Exit ticket: Why is it important to check your heart rate? (pick 2)

• So you can strengthen you heart during exercise

• So you can check your goals

• So you be a professional athlete

• So you can get better at sports