FOR THE HIGH SCHOOL STUDENT

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HEART RATE
FOR THE HIGH SCHOOL STUDENT
Kaitlyn Florio
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WHAT IS A HEART RATE?

• number of beats the heart produces in one minute
• Best indicator of how hard the heart is working
• Indicates a persons fitness level

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Determining heart rate

• Palpation (feel with fingertips)
• Auscultation (stethoscope)
• Electrocardiogram (ecg)
• Heart rate monitor (Electrical signals)

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Most common techniquepalpation
REMEMBER DO NOT USE YOUR THUMB WHEN FINDING YOUR
PULSE!

• Relax non-dominant arm with palm facing the sky
• Use dominant hand to place first two or three
  fingers over radial pulse
• Radial pulse on thumb side of the wrist

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Palpation continued

• Find pulse
• Use a watch to monitor time
• At rest count beats for 30 seconds then
  multiply by 2
• exercising count beats for 15 seconds then
  multiply by 4
• Heart rate total is for 60 seconds (1 minute)

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Average heart rates

• At rest
• Adults 60 72 beats per minute
• Adolescence 60 80 beats per minute
• Children 80 100 beats per minute

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Types of heart rate

• Resting heart rate
• Maximal heart rate

• Heart rate reserve
• Target heart rate

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• Resting heart rate (rhr)
• Number of beats heart produces in one minute
  while at rest
• Calculate by using previous techniques

• Maximal heart rate (mhr)
• The highest heart rate will become during maximal
  exercise level
• Calculate
• 220 age mhr
• example 220 -20 200

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• Target heart rate (thr)
• Heart rate range in which the heart benefits the
  most from aerobic exercise
• Calculate by taking percentage of the mhr or hrr

• Heart rate reserve (hrr)
• Difference between a persons predicted or
  measured maximum heart rate and resting heart
  rate
• Calculate by subtracting the rhr from the mhr

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Calculating target heart rate

• Karvonen formula
• Mhr 220 age
• Hrr mrh rhr
• intensity level ( of hrr)
• Low 55-65 moderate
• 65-75
• high 75-85
• Add rhr
• (220-age) rhr x rhr

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Calculating thr example

• Kathy is a 20 year old college athlete who would
  like to create a more difficult summer workout.
  At rest her hr Is 60. what should her target
  heart rate be?
• (220-age) rhr x rhr
• Mhr 220 20 200
• Hrr 200 60 140
• hrr 140 x 80 (or .8) 112
• Thr 112 60 172

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Want to be more fit and ultimately healthier?

• Increase aerobic exercise
• Increase intensity level of workout
• Increase length of workout

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As a result
WOW! NOW I FEEL MUCH STRONGER!!

• Heart rate will decrease quicker after exercise
• resting heart rate will decrease
• Ultimately easier for the heart to beat
• Fitness level will increase