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    Module 1. 2 Soft

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    Jason Sebastian
    This document provides information on determining appropriate exercise intensity levels based on heart rate measurements. It defines resting heart rate, maximum heart rate, target heart rate, and heart rate reserve. Guidelines are given for calculating target heart rate zones for moderate and vigorous exercise based on percentages of an individual's maximum heart rate and heart rate reserve.

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    Module 1. 2 Soft

    Uploaded by

    Jason Sebastian
    373 views5 pages
    This document provides information on determining appropriate exercise intensity levels based on heart rate measurements. It defines resting heart rate, maximum heart rate, target heart rate, and heart rate reserve. Guidelines are given for calculating target heart rate zones for moderate and vigorous exercise based on percentages of an individual's maximum heart rate and heart rate reserve.

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    MODULE 1. 2 SOFT COPY

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    This document provides information on determining appropriate exercise intensity levels based on heart rate measurements. It defines resting heart rate, maximum heart rate, target heart rate, and heart rate reserve. Guidelines are given for calculating target heart rate zones for moderate and vigorous exercise based on percentages of an individual's maximum heart rate and heart rate reserve.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    373 views5 pages

    Module 1. 2 Soft

    Uploaded by

    Jason Sebastian
    This document provides information on determining appropriate exercise intensity levels based on heart rate measurements. It defines resting heart rate, maximum heart rate, target heart rate, and heart rate reserve. Guidelines are given for calculating target heart rate zones for moderate and vigorous exercise based on percentages of an individual's maximum heart rate and heart rate reserve.

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    of 5

    PHYSICAL EDUCATION

    AND HEALTH
    FIRST SEMESTER
    MODULE 1.2
    AEROBIC, MUSCLE AND
    BONE STRENGTH
    ACTIVITIES

    Prepared by: Rose Ann Manzano


    P.E Teacher
    LESSON 1.2

    Determining the Right Exercise Intensity


    Resting Heart Rate (RHR) - refers to the number of times your heart beats in one minute while
    at rest. The average RHR is 70-80 beats per minute (BPM), though athletes may have resting
    heart rates as low as 40-50 BPM.
    RHR is often a measure of fitness -- as you become fit, your RHR will decrease as your
    heart becomes more efficient. If your resting heart rate is 100 or more BPM, that may a sign of a
    problem and you should see your doctor.
    To take your resting heart rate, take your pulse for one minute first thing in the morning.
    You can also take your pulse after resting for 20-30 minutes if you're not able to do it in the
    morning.

    How to Measure Resting Heart Rate?


     Early morning is the best time to measure your resting heart rate.
     After you wake up give sometime to your body to rest for a while.
     Do not suddenly start measuring the RHR after waking up.
     Lie down at least for 15 minutes before measuring the RHR.

    Maximum Heart Rate - (MaxHR) is the fastest your heart can beat in a minute.
    To determine your actual MaxHR you need to take an electrocardiogram test, monitored
    by a qualified technician or a doctor
    To estimate your maximal heart rate, simply subtract your age from the number 208.
    MaxHR= 208-age
    =208-12
    =194
    Target Heart Rate (THR) - Your Target Heart Rate is a percentage of your MaxHR.
    Typically, you determine a range of heart rates ("Target Zone") that represents your
    desired workout intensity. By keeping your heart rate in this zone, you can monitor your workout
    intensity level.
    Heart rate reserve (HRR) - is the difference between a person's measured or predicted
    maximum heart rate and resting heart rate.
    Recovery Heart Rate - is the change in your heart rate after you stop working out.
    What should be the heart rate when engaging in a moderately intense exercise?
    Given:
    Age = 12
    Resting Heart Rate (RHR) = 70
    STEP 1: Find the MaxHR
    MaxHR = 208 -.7(Age)
    208 - .7(12)
    208 – 8.4
    =199.6 (MaxHR)
    STEP 2: Compute the HRR
    HRR=MaxHR –RHR
    199.6 - 70
    =129.6 (HRR)
    STEP 3: Compute Minimum HR for Moderate Exercise
    HRR x 40% + RHR
    129.6 x .40 + 70
    51.84+ 70
    =121.84
    STEP 4: Compute Maximum HR for Moderate Exercise
    HRR x 55% + RHR
    129.6 x .55 + 70
    71.28 + 70
    =141.28
    STEP 5: Compute Minimum HR for Vigorous Exercise
    HRR x 50% + RHR
    129.6 x .50 + 70
    64.80+ 70
    =134.80
    STEP 6: Compute Maximum HR for Vigorous Exercise
    HRR x 85% + RHR
    129.6 x .85+ 70
    110.16+ 70
    =134.80

    ACTIVITY 5: Compute the following:


    a. Resting Heart Rate _______bpm
    b. Maximum Heart Rate ______bpm
    c. Heart Rate Reserve _______bpm
    Moderate Exercise
    a. Minimum Heart Rate______bpm
    b. Maximum HeartRate ______bpm
    Vigorous Exercise
    a. Minimum Heart Rate ______bpm
    b. Maximum Heart Rate _____bpm

    ACTIVITY 6: Based on the tasks performed in activity 1, classify the following


    tasks as MODERATE or VIGOROUS in intensity based on your heart rate.
    TASK HEART RATE INTENSITY
    Resting heart Rate (1 min) ____bpm _______
    Jogging in place (20 secs) ____bpm _______
    Jumping Jacks (20 times) ____bpm _______
    Step-ups (20 secs) ____bpm _______
    Partner Tag (1 min ) ____bpm _______
    Crab Walk ( 5 meters) ____bpm _______

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