1. Heart Zone Training

2. Resting Heart Rate
HR changes throughout day (increases during daylight hours, decreases during night)
Resting HR is first thing in the morning, before you get out of bed
RHR= key indicator of overtraining or other stress
Will decrease as a result of positive training
Students could save more than 700 million heartbeats in their lifetime

3. Ambient HR Measured when body is awake, but sedentary
Changes because of the same stimuli that influences all heart rates including:
Body position, external influences, temperature, hydration, food ingested, internal influences (fatigue, stress, hunger, sleep, medication)
Normal is about 50-90

4. Delta HR Measure of the hearts response to a change in body position
Most common assessment is measured from a sitting to a standing position
The difference is the Delta HR
A healthy heart can adjust efficiently to these small changes in workload
EX: Higher DHR might indicate a less fit cardiovascular system, but could indicate stress from internal or external conditions

5. Recovery HR
Measures the cardiac pumps’ ability to return to normal after exercise
The better the recovery HR, the fitter the student
Two Types:
Intrarecovery: time it takes for the heart to recover within one workout session
Interrecovery: time it takes for the heart and specific muscle groups to completely recover between workout sessions
Slow inter rates could indicate less fit CV system of heart related condition

6. Max HR The max number of times the heart can contract in one minute
FACTS:
It is genetically determined
It’s a fixed number
It cannot be increased by training
In sedentary people, it declines with age
In children, it is often measured above 200 bpm

7. FACTS continued It tends to be higher in women than in men
It is affected by drugs
A high max HR does not predict better athletic performance and vice versa
It varies greatly among people of the same age
For most, can’t be accurate using math formula
It does not vary from day to day
Testing should be conducted multiple times to determine exact number
It is best used to set training zones, serving as principle marker for exercise intensity

8. 210 – (1/2 age) – (.05 x weight in lbs) + 4 (boys) Or + 0 (girls)
Math Formula
210 – (1/2 age) – (.05 x weight in lbs) + 4 (boys) Or + 0 (girls)