A.
Name: _____________________________
Per: ______
Teacher: __________________
Vernon Hills High School
Polar Heart Rate
Monitors
nd
2 Semester
2009
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Polar Heart Rate Monitors
Why Monitor Heart Rate?

Heart rate monitors allow you to:
o exercise at a constant rate to obtain your maximum health benefits
o work out at varying intensity levels
o safely monitor your heart rate
o Grading: Eliminates subjectivity
o Workout: Ensure quality workout based upon current research recommended
guidelines
o Individual Medical Conditions: Teacher can make changes to your daily
requirements should you have a medical condition. Please let your teacher know.
Structures and Functions of the Heart

When the heart contracts and blood flows to the rest of the body, it does so at a certain
pressure.
Factors Affecting Heart Functioning:
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Body position – standing vs. sitting
Fitness level – fit people have a lower working and resting heart rate
Age – see target range chart below
Gender – women typically have 5-7 beats more per minute
Mood – relaxed vs. stressed
Temperature – higher temp = higher heart rate
Stimulants – smoking, caffeine, etc. raise heart rate
Depressants – alcohol, prescription drugs, etc. lower heart rate
Surgeon’s General’s Report

People who are usually inactive can improve their health and well-being by becoming even
moderately active on a regular basis
Measuring Heart Rate without Monitors
 For use when monitors aren’t available: Teacher Demonstration with class
Cardiovascular Workout
 Workout that primarily trains your heart and lungs
Heart Rate

The number of beats of the heart, normally expressed as beats / min or bpm
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Resting Heart Rate (RHR)
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This is a person's heart rate at rest.
The best time to find out your resting heart rate is in the morning, after a good night's sleep,
and before you get out of bed.
The heart beats about 50 to 80 beat / minute (bpm) when at rest.
Resting heart rate usually rises with age
Lower in physically fit people.
Olympic athletes may have a resting heart rate in the mid 30’s!!!!!!!
Do you know your resting heart rate?
Take your resting heart rate three different
mornings and enter HR’s in the boxes
Maximum Heart Rate (MHR)

Your maximum heart rate represents your heart’s highest possible beating rate. Calculated
by the following equation:
220-age
Calculate your Maximum Heart Rate:
220- ______= ______bpm
Training Heart Rate Zones (Tz) – Between 60%-85%
o A training heart rate zone is the heart rate zone within which the heart should beat to
achieve the desired cardiovascular benefits. The most common way to calculate your
training heart rate zone (Tz) is by finding percentages of you maximum heart rate (MHR).
See chart below for target heart rate zones.
Example:
Step 1.) 220-14= 206 (MHR)
Step 2.) 60% of 206 = 142
Calculation 206
x 0.6
~125bpm at 60% effort of Max
Calculate your
Training Heart Rate for 75%
(using your MHR from above)
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Definitions and key concepts:
Aerobic: Exercising at a level of strain in which a person is sweating and is no
more than slightly out of breath. This level of exercise can be sustained
for long periods of time.
Anaerobic: Exercise at a heavy level of strain in which a person faces fatigue
quickly. Typically, this exercise intensity can only be sustained for short
periods of time
TRAINING HEART RATE ZONES
EXERCISE ZONES
AGE
B
E
A
T
S
P
E
R
M
I
N
U
T
E
100%
10
15
20
25
30
35
40
45
50
55
60
210
205
200
195
190
185
180
175
170
165
160
VO2 Max (Maximum Effort) – Can’t talk to friend
90%
189
185
180
176
171
167
162
158
153
149
144
Anaerobic (Hardcore Training) – Can’t talk to friend
80%
168
164
160
156
152
148
144
140
136
132
128
Aerobic (Cardio Training / Endurance) – Can hold conversation
70%
147
144
140
137
133
130
126
123
119
116
112
Weight Control (Fitness / Fat Burn) – Can hold conversation
60%
126
123
120
117
114
111
108
105
102
99
96
Moderate (Warm-up / Cool-down) – Easy to hold conversation
50%
105
103
100
98
95
93
90
88
85
83
80
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Polar Heart Rate
Individual Heart Rate Curve Report
Use the Individual Heart Rate Curve Report to answer the following questions. The
numbers on this page correspond with the circled numbers on the report.
1. These numbers are considered to be “in your training / target zone.” What is the range for
each:
Low end of training zone (Tz):_________
High end of training zone (Tz):_________
2. List a few reasons why the graph does not show a reading?
______________________
_____________________
______________________
_____________________
______________________
_____________________
3. What was the average Heart Rate (HR) of this student?__________________________
4. What activity is graphed on the chart?________________________________________
5. List a few reasons why the graph does not show a reading?
______________________
_____________________
______________________
_____________________
6. What does this graph symbolize? ___________________________________________
______________________________________________________________________
7. How long was this student:
Above Tz: ____min. _____%
In Tz: ____min. _____%
Below Tz: ____min. _____%
8. How long did this student workout? ________________________________________
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