1. Pulse Sites Temporal Pulse Carotid pulse

2. Pulse Sites Brachial Pulse Radial Pulse*

3. Pulse Sites Femoral Pulse

4. Checking Pulse When your checking your pulse or counting someone else's use the radial pulse Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb.* Count the # of beats for 60 sec. to receive someone's pulse.

5. Normal Pulse Rates For ages 11 through adult 60 and 100 beats per minute (BPM) For someone very physically fit - 40 to 60 BPM For a child 1 & under- 100 to 160 BPM Children 1 to 10 - 70 to 120 BPM (these are all averages)

6. Designing a cardiovascular workout Know what training zone to train in 1. 55-65% of your VO2 max* Beginner fitness/Just want to stay healthy 2. 65-75% of your VO2 max* Average fitness level/Good fat burning zone 3. 75-85% of your VO2 max* High fitness level/Want to increase cardiovascular performance athletically. VO2 max- The amount of oxygen being consumed by the body.

7. Designing a cardiovascular workout Find your Target Heart Rate (THR) or training heart rate But First some Acronyms… Max Heart Rate (MHR) Resting Heart Rate (RHR) Heart Rate Reserve (HRR) Target Heart Rate Range (THRR)

8. Designing a cardiovascular workout Find your Target Heart Rate (THR) or training heart rate Step 1. 220-age=MHR Step 2. MHR-RHR= HRR Step 3. HRR x Low VO2 max percentage= # HRR x High VO2 max percentage= # Step 4. Low # + RHR= THRR High # + RHR=THRR

9. Designing a cardiovascular workout Mr. Ruczynski’s THRR Step 1. 220-29 (age)= 191(MHR) Step 2. 191 (MHR) – 65 (RHR)= 126(HRR) Step 3. 126 (HRR) x 65%= 81.90 126 (HRR) x 75%= 94.50 Step 4. 81.90 + 65 (RHR)= 146.90 (THRR) 94.50 + 65 (RHR)= 159.50 (THRR) THRR is between 147 BPM and 160 BPM

10. Activity 1. Find your THRR without a calculator. 2. Discuss the THRR for each person in your group. 3. Did you find similarities in your THRR vs. the people in your group…..Why? 4. Joe is a 16 year old high school athlete who wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR. (Hint. Think about what is VO2 Max)

11. Answer 220-16= 204 MHR 204-70= 134 HRR 134 HRR x 75%= 100.5 134 HRR x 85%= 113.4 100.5 + 70 BPM=170.5 THRR 113.4 + 70= 183.4 THRR