Heart Rate

Fitness Heart Rate

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

Ive heard of this stuff before.....

• Yes I am a fitness knowledge master

• I know a little about it

• I know alot about it but could use a refresher

• I have 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 Heart Rate 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 THR = .85(220-age)For a middle school student, that's around 176bpm.

• 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, then multiply by .85

• 220 + Age

• 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

• Counting the number of breaths you take for 15 seconds

• Using a fit bit or exercise device

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 work out

• 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?

• push ups

• burpees

• curl ups

• jumping jacks

• sleep

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?

• Push ups

• sleep

• Curl ups

• jumping jacks

• burpees

Poll

What range did you fall in for number of beats?

• Less than 31 (124bpm)

• 44 or greater (176bpm)

• between 32 and 43 (125 - 175 bpm)

• 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 your heart during exercise

• so you can be a professional athlete

• so you can check your goals

• so you can be better at math