FEEL THE BEAT
TASK: Calculate resting heart rate using a variety of timing methods. Use the reverse
side to calculate the math for each example.
Feeling the Beat
Locate your pulse in one of two locations.
1. The neck - the carotid artery is the large artery on the front side of the neck
next to your Adam's apple. Using your first two fingers, gently place them on
your neck. You should feel the beat of your heart.
2. The wrist - the radial artery is located on the thumb side of your wrist. Using
your first two fingers, gently place them on the thumb side of your wrist. You
should feel the beat of your heart.
Estimate Your Pulse Rate
Pulse rates are taken for one minute. There are a variety of ways to accomplish this
task without having to count the beat for a whole minute.
METHOD 1-6 second pulse
Pulse_
• 6 seconds x 10 = 60 seconds or one minute
• Count your pulse for six seconds by starting with 0-1-2-3-etc.
• At the end of six seconds add a zero to your count.
• Record your pulse rate.
METHOD 2 - 1 0 second pulse
Pulse
• 10 seconds x 6 = 60 seconds or one minute
• Count your pulse for ten seconds by starting with 0-1-2-3-etc.
• At the end of ten seconds multiply your count by six.
• Record your pulse rate.
METHOD 3-30 second pulse
Pulse
• 30 seconds x 2 = 60 seconds or one minute
• Count your pulse for thirty seconds by starting with 0-1-2-3-etc.
• At the end of thirty seconds multiply your count by two.
• Record your pulse rate.
Which area, neck or wrist, was easiest for you to find your pulse?
Which method, 6, 10, or 30 second, do you feel was most accurate?
Which method could be used to find your resting heart rate?
13
ESTIMATING YOUR TARGET HEART RATE
(USING THE KARVONEN FORMULA:)
To determine your target heart rate zone you must first estimate your maximal heart rate. This
is not influenced by gender or level of fitness. It is almost entirely related to age. For practical
purposes your maximal heart rate can be estimated by subtracting your age (in years) from
220. This will usually be accurate within 10 beats per minute. Again this method of calculation
is only an estimate.
Activity:
To identify an estimated target heart rate zone which is a safe and comfortable
level of overload that should be maintained to achieve a training effect.
Procedure: Study the example provided before calculating your own estimated target heart
rate zone.
EXAMPLE: A 19-year-old male has a resting heart rate of 75 beats/minute. Using the
Karvonen Formula, determine his target heart range.
Example
Start with 220
Substract your age
Equals Maximum Heart Rate (MHR):
220
220
- 19
-19
201 MHR
201 MHR
Subtract your Resting Heart
Rate(RHR):
75
Estimated Heart Rate Reserve:
126
126
x 60%
x 80%
Multiply by Intensity Level:
RHR
Estimated Range:
76
Add back your Resting Heart Rate:
75
Estimated Target Heart Rate (THR)
Zone (Beats/Min.):
151
75
RHR
101
RHR
YOUR UPPER
LIMIT
19
75
RHR
176
YOUR LOWER
LIMIT
IND
IATICNS
Start with 220
220
Substract your ag
.
Equals Maximum Heart Rate (MHR):
Subtract your Resting Heart
Rate(RHR):
Estimated Heart Rate Rese
Multiply by Intensity Level:
Estimated Range:
X
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Add back your RestfiJTHfart Rate:
Estimated Target Heai
Zone (Beats/Min.):
RHR
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20
TYPES OF EXERCISE
AEROBIC EXERCISE: exercise that requires a continuous supply of
oxygen. A system of strenuous physical activities designed to improve the
functioning of the lungs and heart by speeding up oxygen consumption and
circulation.
Aerobic exercise is used to develop cardiovascular fitness. It includes
activities that involve continuous large muscle actions.
Some examples of these activities are jogging, swimming, cross country
skiing, rollerblading, bicycling, rowing, fast (power) walking, stairmaster, and
elliptical trainers.
ANAEROBIC EXERCISE: exercise done without the presence of oxygen. The body
demands more oxygen than can be delivered, this occurs during activities that require short
bursts of energy.
Typically, anaerobic exercise involves those activities that are of a
stop and go nature.
Some examples of these activities are sprinting, weight training,
football, volleyball, archery, bowling, softball, and tennis.
Even though some of these games can last a long time, continuous
action is limited to high intensity bursts that last for only a few
seconds.
TARGET HEART RATE: the heart rate that
should be attained when a conditioning effect
is desired, the heart rate desired to improve
cardiovascular fitness. Heart rate during
exercise is usually a reliable reflection of how
much oxygen is being consumed (high HR
usually indicates high oxygen consumption)
TARGET HEART RATE ZONE: the area in which your heart rate must stay during exercise in
order to obtain improved cardiovascular fitness. The target zone is between 60% and 80% of
your maximal heart rate.
18
FLEXIBILITY
WHY IS IT IMPORTANT?
REDUCES INJURIES:
• Muscles that are strengthened must be stretched
• Sprains and strains can be prevented
II **
PREVENTS POST-EXERCISE PAIN:
• Stiffness caused by muscle spasms
• Lengthening and shortening of the muscles will help prevent muscle
soreness
REDUCE CHANCE OF LOW BACK PAIN:
• Strong torso (back extensors and
abdominal muscles) help prevent lower
back pain
• Adequate flexibility in the lower back and
hamstrings (back of thighs) can reduce
low back problems in adulthood
HELPS RELIEVE EMOTIONAL TENSION:
• Stretching relaxes tense muscles
• Neck, shoulders, and upper back
stretches can relieve tension
TYPES OF STRETCHING
STATIC STRETCHING:
Slowly moving the muscle to a point of strain and holding this point for 15 to 30 seconds. This
type of stretching is recommended because there is less chance of injury.
DYNAMIC STRETCHING:
Continuous, slow and controlled stretching. This is not a bouncing type stretch like ballistic
stretching.
BALLISTIC STRETCHING:
Rapid bobbing or bouncing motion that uses the body's momentum. This type of stretching
can be harmful because muscles can be over extended in their stretching limit. This form of
stretching is not recommended.
ISOSTATIC STRETCHING:
This static type of stretch is held to the maximum limit for eight seconds, and the partner safely
pushes the stretch beyond the initial limit. This form of stretching is not recommended since
your partner does not know how much pain you are experiencing.
THE GOLDEN RULES OE SAEE STRETCHING
1. Warm-up before stretching to increase muscle temperature and blood flow.
2. Never stretch or strain to the point of pain. Progress gradually into deep
stretch positions.
3. DON'T BOUNCE! Instead, stretch to a point of tension and hold for 15 to
30 seconds before progressing.
4. Hold deep stretch positions when muscles are at their warmest to allow a
fuller range of motion without stress.
5. Breathe slowly and deeply. Try to relax into the stretch.
6. Allow a longer warm-up for strenuous activities or those to performed in the
cold.
7. Facilitate upcoming activity by incorporating the major muscle groups
involved.
ADDITIONAL FITNESS NOTES
Coronary Heart Disease is America's # I killer
There are 3 controllable Risk Factors for Heart Disease
1. Cigarette Smoking 2. High Blood Pressure (Hypertension) 3. High Blood
Cholesterol
It is becoming increasingly evident based on research that Lack of Exercise is a
significant risk factor for heart disease. Heart disease is almost twice as likely to
develop in inactive people than in active people.
Benefits of Exercise: More Energy; Better Self Image; Sleep Better; Better
Muscle Tone; Burn Calories; lose. Weight; Control Appetite; Increase
Cardiovascular Fitness (with regular aerobic exercise)
Regular, vigorous, aerobic exercise, performed at the proper intensity (target
heart rate), for at least 30 minutes, at least 3 to 4 times per week, can improve
one's heart and lungs. When you participate in this type of exercise, your heart
becomes a more efficient pump.
To begin an exercise program: * Start slowly * Build and add gradually (maximize
benefits and minimize the risks) * Follow common sense * Limber up slowly * Know
your target zone * Cool down slowly
The most common risk when starting an exercise program is injury to the muscles
and joints, due to exercising too hard and too long.
When starting an exercise program you should, * spend a minimum of 5 minutes
warming up, * build up your exercise time gradually. Once in shape, *keep your
heart rate in your target zone (intensity), * each session should last 30 to 60
minutes (time), * and should be done 3 to 4 times per week (frequency). The length
of the sessions depends on the type of exercise and the intensity of the exercise.
Jogging is more intense, and therefore requires less time than, a brisk walk.
Walking will do it, but it just takes longer. DO SOMETHING YOU ENJOY!!.
* Cool down after your exercise session - repeat the stretches done in your warmup * Exercise regularly (at least 3 times per week) using an every other day
schedule (this is the most beneficial).
F.I.T.T. stands for Frequency, Intensity, Time and Type
How intense should you exercise? You should be able to comfortably carry on a
conversation while exercising.
You are exercising too hard if: 1. after exercising at your target heart rate, your
heart rate does not return to normal within 10 minutes after the exercise is over.
2. you have difficulty breathing 3. you feel faint 4. you experience weakness
When exercising, in order to enjoy the greatest benefit from the activity you
should work at a heart rate that is 60% - 80% of your maximal heart rate as
determined by the Karvonen formula (see separate sheet) - this is called your
target heart rate zone.
Take your pulse with the first two fingers on your hand using the carotid artery on
your neck (next to your Adam's apple), or the radial artery on the inside thumb side
of your wrist.
To take your pulse during exercise, stop long enough to find your pulse and count
while walking. Take your pulse for 10 seconds and multiply by 6. Increase the
intensity of your workout if your heart rate is below your target zone and decrease
the intensity of your workout if your heart rate is above your target zone.
The length of time you exercise depends on: * age, * fitness level, * intensity
If you have been inactive, start slow, walk 10 to 15 minutes or do another short
session at a low intensity, 3 times per week. Build from there. Eventually working
up to 30 minutes at your target zone.
-Heart WorkStanding Heart Rate:
Task' Check your pulse at the end of each task event. Record your pulse in
beats per minute (bpm) in the space provided to the right.
1. Take your pulse after you have rested for five minutes.
2. Do three stretching excercises of your choice and take your pulse.
3. Walk slowly around the track for two minutes and take your pulse.
4. Jump rope for two minutes and take your pulse.
5. Run as fast as you can for one minute and take your pulse.
6. Jog for five minutes and take your pulse.
7. Do a cool-down stretch for one minute and take your pufse.
__