2. Terms for Pulse monitoring Resting Heart Rate--RHR women average 78-84; men 72-78 affected by digestion, medication, activity

3. Terms Maximal Heart Rate--MHR determined by stress test but 220-age is good estimate

4. Terms Training Heart Rate Range-- THRR range where training occurs low end for deconditioned; high for athletes

5. Checking the pulse Radial thumb side of left wrist, palm up use index & middle finger, not thumb Carotid side of neck by Adam’s apple avoid pressing hard or using thumb don’t touch opposite side 10 seconds x 6 to convert to bpm or 6 seconds x 10 (easiest)

6. n taken immediately after exercise n keep walking Exercise Pulse Rates

7. Karvonen Formula n Determine MHR (220-age) n Subtract rhr from that number. This is called HRR, heart rate reserve. n Multiply HRR by.50 to.85 to get upper and lower ends of THRR intensity. n Add RHR back into the formula.

8. Karvonen Formula n Pregnant women should use 50% as their intensity. n Folks in poor condition use 55- 75% n Folks in fair condition can use 60-80% intensity. n Folks in excellent condition can work at 65-85%.

9. Karvonen Formula n For an 18 year old n with RHR of 72 n In “fair” cardio condition

10. Karvonen example: 220-18=202220-18=202 202-72=130202-72=130 x.60=78x.60=78 x.80=104x.80=104 +72=150-176+72=150-176

11. This means this persons heart must beat 150-176 in order to improve the cardio system.