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Part I: Pulse Rate

This document provides instructions for measuring and calculating heart rate metrics: 1. It instructs the reader to measure their pulse rate over 30 seconds and 1 minute to determine their beats per minute (bpm). 2. It describes how to measure resting heart rate (RHR) over multiple days and calculate the average. 3. It explains how to calculate target heart rate zone (THR) by subtracting RHR from maximum heart rate and determining lower and upper limits at 50-85% of the difference. 4. It asks about acceptable recovery heart rates after 5 and 10 minutes of exercise and what to do if rates are above those levels.

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McKayla Church
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72 views3 pages

Part I: Pulse Rate

This document provides instructions for measuring and calculating heart rate metrics: 1. It instructs the reader to measure their pulse rate over 30 seconds and 1 minute to determine their beats per minute (bpm). 2. It describes how to measure resting heart rate (RHR) over multiple days and calculate the average. 3. It explains how to calculate target heart rate zone (THR) by subtracting RHR from maximum heart rate and determining lower and upper limits at 50-85% of the difference. 4. It asks about acceptable recovery heart rates after 5 and 10 minutes of exercise and what to do if rates are above those levels.

Uploaded by

McKayla Church
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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Part I: Pulse Rate

Take your pulse at the wrist, as described on the Work Out tab of 4.02, and record it below.

Your count for 30 seconds ___ x 2 = ___ bpm Count again for 1 minute only = ___ bpm

Part II: Resting Heart Rate (RHR)


a. Record your heart rate for an equivalent of a minute.
b. Do not eat for two hours prior to taking your resting heart rate.
c. Sit or lay down for at least 30 minutes before taking resting heart rate.
d. An ideal time to take your resting pulse is immediately after waking from a night's sleep.

Take your resting heart rate for three days then find the average for three days.

Day 1 _____
Day 2 _____
Day 3 _____
Total _____ divide by 3 = _____ This is your Resting Heart Rate

Part III: Computing Your Target Heart Rate Zone (THR)


Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR Zone
yields the greatest benefit from exercise.

Read the following information and study the examples provided before completing this activity.
1. Obtain your Maximum Heart Rate (MHR) by subtracting your age from 220.

Example Your Information


220 – 21 = 199
220 - ____ = ____ (your MHR)

2. Subtract your resting heart rate (RHR) that you calculated in Part II above from the maximum
heart rate (MHR) that you just determined in Step 1.

Your Information
Example (MHR – RHR = ____)
____ - ____ = _____
199 - 70 (RHR) = 129
3. Determine the percent of heart rate reserve at which you choose to train.

The lower limit of heart rate reserve for training purposes is 50% of your answer from Step 2.
The safe upper limit is 85% of your answer from Step 2.

Example Example Your Lower Limit  Your Upper Limit  

Lower Limit Upper Limit  ____ x .50 = ____ ____ x .85 = ____
129 x .50 = 64.5   129 x .85 = 109.7
4. Add your Part II resting heart rate to your answer from step 3.

Example Example
Your Lower Limit Your Upper Limit
Lower Limit Upper Limit 
64.5 +70 (RHR) = 134.5 109.7 +70 (RHR) = 179.7 ____ + ____ = ____ ____ + ____ = ____

Part IV: Recovery Heart Rate


1. What is an acceptable recovery heart rate level five minutes after exercising?
2. What is an acceptable recovery heart rate level 10 minutes after exercising?
3. What should you do in regard to the intensity of your workout if your post-exercise heart
rate is above either the five- or 10-minute levels?
4. What are some different ways to monitor your heart rate? Which method will you use and
why?

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