1. HUMP DAY Pass in Chapter 15 Notes Target Heart Rate

3. Pulse Rate  The normal pulse for healthy adults ranges from 60 to 100 beats per minute.

4. Pulse rate  The pulse rate may fluctuate and increase with exercise, illness, injury, and emotions. Girls ages 12 and older and women, in general, tend to have faster heart rates than do boys and men.

5. Pulse rate  Athletes, such as runners, may have heart rates in the 40's and experience no problems.

6.  The lowest resting heart beat on record is 27 bpm belonging to Martin Brady (UK, b. 24 March 1969) who was tested at the Guernsey Chest and Heart Unit, Channel Islands, UK on 11 August 2005 6

7. Finding Your Pulse  Use your fingers when finding a pulse. Don't use your thumb when finding it, as it has its own pulse 7

8. Carotid Pulse  Find the carotid pulse. To feel a pulse on the side of the neck, place two fingers, preferably your index and middle finger, in the hollow between the windpipe and the large muscle in the neck. Press lightly until you feel a pulse

9. Radial Pulse  Find the radial pulse. This is also known as the pulse on the inside of the wrist. Use the pads of two fingers. Place these just below the wrist creases at the base of the thumb. Press lightly until you feel a pulse (blood pulsing under your fingers). If necessary, move fingers around until you feel the pulse 9

10. Beats Per 15 Seconds x 4  Check and record your heart rate. Use a watch or clock with a second hand. Make a note of the rate of the pulse, which is the number of beats per minute 10

11. If you’re having trouble finding your pulse  Try using your fingertips instead of laying your fingers across your wrist. Place them in different places and stop in each location for five seconds 11

12.  Try varying the pressure of your fingertips on your wrist. Sometimes lightening your touch or pressing harder will help you find your pulse 12

13.  Try pointing your arm pointing towards the floor. Do this if you have been holding it up to your face. The change in blood flow may help you find your pulse 13

14. Heart Rate Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as:  During physical exercise  Sleep  Illness  As a result of ingesting drugs Heart Rate The number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Terms to Know

15. Target Heart Rate (THR)  THR Training is a systematic method of improving your cardiovascular fitness.  Knowing your maximum heart rate will allow you to estimate where you can train to bring about cardiovascular improvements.  Once you've determined your estimated maximum heart rate, you can construct a "target zone" for your workouts.

16. Calculating Target Heart Rate  Step 1: Calculate your maximum heart rate(MHR) by subtracting your age from the number 220. Example: 220-_____=____(MHR) age

17. Calculating Target Heart Rate  Step 2: Determine your training heart rate zone by taking 60 % (less fit) and 90 % (very fit) for your MHR. Example: ____ x 60% or.6=_____ MHR low end of training zone ____x 90% or.9= _____ MHR high end of training zone * The range between these two percentages is where your heart rate should be while exercising.

18. Calculating Target Heart Rate  Step 3: Determine your heart rate while exercising. *Using your index and middle finger lightly apply pressure to the carotid or radial artery. Never use your thumb. Count pulse for 15 seconds, then insert the number you counted into the formula below.  ___ ____ x 4 = ________ 15 second pulse heart rate

19. Target Heart Rate  Example: Suzy is 16 1.220-16= 204 (MHR) 2.204 x.60 = 122.4 (123) 204 x.90 = 183.6 (184) 3. 16 x 10 = 160 Suzy's Target Heart Rate Zone is between 123 and 184. Is she improving her Cardiovascular Fitness?