Module 2 – Foundations of Training (2) Heart Rate and Heart Rate Monitors 1 Sports Performance 25

Target Heart Rate Zones The target heart rate zone (________) is the heart rate zone within which the ______ should beat to achieve the desired ___________ benefits. 2

Target Heart Rate Zones 3

Why Monitor Your Heart Rate? Determines how much ________ is enough to achieve good health benefits Physicians have asserted that ____________ of “good” CV exercise a minimum of ____ a week is essential “Good” CV exercise depends on keeping your _________in the _______ zone for your age 4

Understanding HR and exercise 5 Heart rate serves as a measure of exercise intensity during ______________activities In __________ your max HR is _____-age for men and ______-age for women Your actual ________ in a given activity could be 10 to even 20 beats higher or lower than the estimated value This has important implications for judging _________________________ HR or Cardiac hemodynamics is influenced by body position and _____________ involvement, ______________, humidity, physical condition, age… When we visit a gym, we need to elevate our HR between 60-85% of MHR (maximum heart rate) for at least a ___________ workout period 3-5 x a week for optimum health benefits CV activities should vary throughout a typical week of training, involving ______- bearing and ____ weight-bearing forms of exercise _______________: swimming, biking _______________: running, squash Steady state – Amount of oxygen needed = level of exercise intensity

Understanding Heart Rate and Exercise 6 For training intensity purposes, athletes need to know their __________________– to know this we have to know an athlete’s resting HR; also an athlete’s peak heart rate (_________________________) – from this info we subtract our resting HR from our peak HR. For example, my resting heart rate is 60 bpm, my peak is 194bpm, so my HR reserve is 134 beats. Now if I want to train at 85% of my peak VO2max for soccer, I will take 85% of my heart rate reserve (0.85 x 134 = 114) and add it to my resting heart rate ( = 174) _____________ heart rate reserve will give a better approximation of % maximal oxygen consumption than just % MHR…it is more __________ because you can adjust for changes in your resting heart rate Workout your _____________________________!!!

Heart Rate and Training Will training make my MHR increase? No, the max heart rate is not increased by training! As we get older MHR ________; the major difference in the endurance trained heart is a bigger ______________. The trained heart gets bigger and pumps more blood each beat –needing less time to___________ 7 Stroke volume = amount of blood ejected from the heart in one beat

Myocardial adaptations to training What happens to the heart after _________ sessions of cardiovascular exercise? ______________ _____________ stroke volume The quantity of work that can be performed by the muscles is critically dependent on the volume of blood that can be __________ by the heart. A body supplied more oxygen by a bigger pump has the _________ to sustain work at a greater max intensity. _______________ = HR x SV (stroke volume) Endurance training impacts the way the heart __________ at rest, during sub-maximal exercise and during ___________ exercise 8

Efficiency of Exercise – Physiological changes Heart muscle become____________ Internal circulation ______________ Resting heart rate_________________ Stroke volume and stroke volume per minute increases (________________) The heart’s contraction capacity _______ The muscles capacity to use oxygen _________________ The body’s maximum oxygen uptake improves (_________________) The blood’s capacity to transport oxygen _________________ 9

Efficiency of Exercise – Physiological changes The following effects may help ___________ health problems The amount of HDL (good cholesterol) ______________ Secretion of adrenal hormones (______________) decrease with regular exercise Blood pressure ____________ Body fat _____________ in conjunction with weight training 10

Other Effects of Exercise The level of muscular strength is preserved or __________ Bones become __________ (bone density increases) The working capacity of joints (_____________________) is preserved or improves Stress ________________ ________________ self- confidence 11