Heart Rates

Understanding Heart Rate and Physical Activity

By: Natalie Bolce

Draw

Draw what you think a heart rate is?

Introduction to Heart
Rate

●Heart rate is the number of times your
heart beats per minute (bpm).

●It changes based on activity level: resting,
active, and recovery.

●Understanding heart rate helps monitor
fitness and health.

●Why do you think heart rate changes with
activity?

Resting Heart Rate

●Resting heart rate is your heart rate when
you are calm and not active.

●It is usually measured first thing in the
morning.

●A lower resting heart rate often indicates
better cardiovascular fitness.

●How can you measure your resting heart
rate?

Active Heart Rate

●Active heart rate is your heart rate during physical activity.

●It increases to supply muscles with more oxygen.

●Monitoring active heart rate can help optimize workouts.

●What activities do you think raise your heart rate the most?

Recovery Heart Rate

●Recovery heart rate is how quickly your
heart rate returns to normal after exercise.

●A faster recovery rate indicates better
cardiovascular fitness.

●It is important to monitor recovery to
prevent overtraining.

●How quickly does your heart rate return to
normal after exercise?

Understanding VO2
Max

●VO2 Max measures the maximum amount
of oxygen your body can use during
exercise.

●It is an indicator of aerobic fitness.

●Higher VO2 Max values suggest better
endurance.

●How might improving VO2 Max benefit
athletes?

Improving Your VO2
Max

●Aerobic exercises like running, cycling,
and swimming can boost VO2 Max.

●Interval training is effective for improving
endurance.

●Consistency and gradual increase in
intensity are key.

●What types of exercises do you enjoy that
could help improve your VO2 Max?

Draw

Where are the areas where you can find your heart rate? Circle the body part where you can find your heart rate.

Calculating
Resting/Recovery
Heart Rate

●Sit still for one minute. This is best done
right when you wake up.

●Find your pulse in either your wrist or your
neck.

●Count how many pulses in fifteen
seconds.

●Multiply by 4 ex. 15 x 4 =60 RHR

●Why is it important to know your resting
heart rate?

Word Cloud

We are going to find your resting heart rate. Sit in a chair with your hands at your lap and feet planted on the floor for 1 minute without movement. Then, when I say "go," I want you to count your heartbeats til I tell you to stop. Then, do the calculations and type your answer in the word cloud.

Calculating Max Heart Rate

●Take your age and subtract it by 220. Ex. age - 220 = Max Heart
Rate

Target Heart Rate Zone

●Take your age and multiply it by the following: 50, 60, 70, 80, 90.

●Ex. age x .50 = THR

●What do these Target Heart Rate zones indicate?

Word Cloud

What is your Max Heart Rate? type your answer here.

Calculating Active Heart Rate

●After ten minutes of exercise, count your pulse for fifteen
seconds. Multiply by four. Ex. 15x4=60

●Do this three times throughout your exercise program.

●You want to stay in zones 3-4 during exercise.

●How can you find your target heart rate zone?

Word Cloud

We are going to be active. You will jog or do jumping jacks in place for 1 minute. Feel free to alternate between the two exercises. When I tell you to stop, you will find your pulse; when I say go, you will count your pulse until I ask you to stop. Once you stop, see your active heart rate. Place your answers here.

Heart Rate and Health

●Monitoring heart rate helps track fitness progress.

●It can indicate potential health issues if abnormal.

●Maintaining a healthy heart rate is crucial for overall well-being.

●How can lifestyle changes impact your heart rate?

Conclusion and
Reflection

●Understanding heart rate is key to
improving fitness and health.

●Regular monitoring can guide exercise
and lifestyle choices.

●Reflect on how you can use heart rate
information in your daily life.

●What steps will you take to maintain a
healthy heart rate?