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 THR (target heart rate)

• ​ Get into your Heart Rate Training Zone

Maximum Heart Rate (MHR)

• Highest number of beats per minute (BPM) for your heart

• ​ MHR = 220 - age

  • example for a 10 year old

    • MHR= 220 - 10​

    • MHR = 210​ BPM

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​YouTube video: https://www.youtube.com/watch?v=mRaUySnK2sk

Multiple Choice

What is the max heart rate (MHR) for a 13 year old?

• 210 BPM

• 215 BPM

• 207 BPM

• 209 BPM

Answer Explained:

​

​

formula: MHR = 220 - age

• ​age = 13

• MHR = 220 - 13

• MHR = 207 bpm​

Question: What is the max heart rate for a 13 year old?

Target Heart Rate (THR)

• Number of beats per minute you WANT to achieve in your workout​

​

• THR = .85(220-age)

  • .85 is the same as 85%. This number can change.​

​

THR EXAMPLE

What is the THR for a 15 year old?​

THR = .85 (220-age)

THR = .85 (220 - 15)

THR = .85 (205)

THR = 174.25 BPM​

Multiple Choice

How do you find your THR?

• 220 - age

• 220 + age

• .85 (220 + age)

• .85 (220 - age)

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

We can measure our heart rate by...

• Finding the pulse on our pinky side of our wrist and counting the number of pulses for 15 seconds.

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

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

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