Heart Rate and Physical Activity

Heart Rate and Physical Activity

To achieve a health enhancing level of physical fitness, you should...

• Have a proper warm up

• Know your Target Heart Rate (THR)

• Get into you Heart Rate Training Zone

Poll

How familiar are you with the concepts on the previous slide?

• I know them all! I am a fitness master.

• I've understand most of the concepts, but could use a refresher.

• I've heard of some of the concepts, but am not sure what they mean. I know a little.

• I have never heard of this or never understood this.

Checking Your Heart Rate

• Take 2 fingers and place them on your neck (on carotid artery-neck or radial artery-wrist)

• Count the number of beats for 15 seconds

• Take that number and multiply it by 4 for beats per minute (BPM)

Multiple Select

In class, we learned to check our heart rate by...

• 220-age

• Finding your pulse on your neck, counting for 15 seconds, and multiplying that number by 4.

• Counting the number of breaths we take in 15 seconds and multiplying that number by 4.

• Finding your pulse on your wrist, counting for 15 seconds, and multiplying that number by 4.

It is important to check your heart rate because...

• It helps us to achieve our fitness goals

• You can make sure your workout is strengthening your heart

Let's take your RESTING Heart Rate (RHR)

Record your RHR in your Part 2 My Personal Fitness Plan Unit Project

Maximum Heart Rate (MHR)

• Your heart's "highest" beats per minute. Measured in Beats Per Minute (BPM)

• Max HR= 220-age. For example, if you are 13 years old: 220-13=207 bpm

Multiple Choice

What is a 17 year old's MHR?

• 220

• 203

• 237

• 129

• 183

Find your Max Heart Rate (MHR)

Record your RHR in your Part 2 My Personal Fitness Plan Unit Project

Target Heart Rate (THR)

• The number of BPM you WANT to achieve in your workout

• THR=.85(220-age)

• For example, a 11 year old student: THR=.85(220-11). The THR is about 178 BPM in Zone 4.

Multiple Choice

How do you find your THR?

• 220 + Age

• 220 - Age

• 220 + Age, multiplied by .85

• 220 - Age, multiplied by .85

You will now practice finding your THR for different Zones. In your Part 2 My Personal Fitness Plan Unit Project, you will use

• Zone 1: .5 to .6 (or 50% to 60% of your MHR)

• Zone 2: .61 to .7 (or 61% to 70% of your MHR)

• Zone 3: .71 to .83 (or 71% to 83% of your MHR)

• Zone 4: .84 to .91 (or 84% to 91% of your MHR)