BCLN – Rev. July, 2015
BIO 12 UNIT 10: The Heart
Name: ___________________
Project 1: Target Heart Rate Lab
Potential Credits:
/25
Project Goals:
 to learn more about your own cardiovascular health and the experimental process
Instructions:
 Please read the Unit 10 Lessons in their entirety.
 Please complete the Target Heart Rate Lab below.
Target Heart Rate Lab
Please note that the background information was obtained from the Heart and Stroke Foundation
website (http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483991/k.34A8/Statistics.htm)
and that the lab has been modified from the following website:
http://stdenis.weebly.com/uploads/6/3/4/0/6340863/target_heart_rate_lab.pdf
BACKGROUND
Heart disease and stroke are amongst the top three causes of death in Canada. In fact, every 7
minutes someone in Canada dies from heart disease or stroke (Statistics Canada, 2011). Aside
from the pain and heartache this causes, it is also estimated to cost Canada almost 21 billion
dollars a year in medical costs, lost wages and decreased productivity (Conference Board of
Canada). What makes these statistics even more unfortunate is that many of these deaths could
have been prevented simply by following a healthy diet and exercising regularly.
In this lab you will have the opportunity to learn a bit about your own cardiovascular health by
investigating what intensity level of exercise is required for you to achieve your target heart rate.
Your target heart rate is the rate at which your heart should work to benefit your cardiovascular
system and it should be between 60% and 85% of your maximum heart rate. Given that each
person has a different fitness level, each person will reach their target heart rate with different
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BIO 12 UNIT 10: The Heart
intensity levels of exercise. However, once you know what intensity level of exercise is right for
you, you can perform it on a regular basis to help protect and improve your cardiovascular
health.
PURPOSE
The purpose of this lab is to determine what your target heart rate is and then to determine what
intensity level of exercise is needed for you to achieve your target heart rate.
MATERIALS
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timer (stop watch or smartphone)
runners
comfortable clothing suitable for running in
safe running surface (field, track, road, parking lot)
this lab and a writing utensil
PROCEDURE
1. Calculate your maximal heart rate (MHR) in beats per minute (bpm) using the
following equation:
MHR = 220 bpm – age in years
Example:
To calculate the MHR for a 40 year old
MHR = 220 bpm – 40
= 180 bpm
My MHR:
MHR = 220 bpm - _________ years
= ___________ bpm
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BIO 12 UNIT 10: The Heart
2. Calculate your Target Heart Rate (THR) in bpm using the following equation:
Recall that your target heart rate should be between 60% and 85% of your maximal heart
rate so to calculate this you must calculate both the 60% and the 85%.
THR = between MHR x 0.60 AND MHR x 0.85
Example:
To calculate the THR for a 40 year old
THR = between 180 bpm x 0.60 AND 180 bpm x 0.85
= between 108 bpm and 153 bpm
My THR:
THR
= between _______ bpm x 0.60 AND _______ bpm x 0.85
= between _______ bpm and _______ bpm
3. Determine the activity level that you require to reach your target heart rate by performing
the following activities and monitoring your heart rate.
i.
Perform each intensity level of exercise as described in Table 1 of the results
section below.
ii.
After each exercise immediately take your heart rate for 10 seconds by:
a. Holding your non-dominant arm slightly bent and out from your body
with the palm facing upwards.
b. Placing the index and middle finger of your dominant hand on the inside
of your wrist approximately 1-2 cm from the base of your thumb (refer
to Figure 1 below).
Figure 1. Recommended hand positions for taking your pulse.
c. Press the two fingers gently against the skin until you feel your pulse
and then count the number of beats for 10 seconds. Record in Table 1 of
the results section below.
d. If you cannot find your pulse press a little more firmly and adjust your
finger position until you find it.
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BIO 12 UNIT 10: The Heart
e. If it takes you too long (more than 30 seconds) to find your pulse you
will need to repeat the exercise and then attempt again.
iii.
Convert your 10 second data to beats per minute by multiplying the number of
beats in 10 seconds by 6 and record the value in Table 1 of the results section
below (i.e., bpm = beats per 10 sec x 6).
4. Please complete the Graph and Discussion questions below.
RESULTS
Table 1. My Heart Rate after Completing Various Intensity Levels of Exercise.
Each
of the following activities or exercises were performed as described in the table. The
heart
rate was allowed to return to rest rate in between each activity.
Intensity Level of Exercise
10 second heart rate
(number of beats)
Resting Heart Rate
(sit quietly for 5 minutes and then take heart
rate while seated)
Standing Heart Rate (stand for 1 minute then
take your heart rate)
Normal Walking Heart Rate (walk normally
for 200 m and then immediately take heart
rate)
Power Walking Heart Rate (walk quickly for
200 m and then immediately take heart rate)
Moderate Jog (jog at about 60% of your
maximum speed for 200 M and then
immediately take heart rate)
Run (run at about 75% of your maximum pace
for 200 m and then immediately take your
heart rate)
Sprint (run at your maximum pace for 200 m
and then immediately take your heart rate)
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Beats Per Minute
(= 10 sec heart rate x 6)
BCLN – Rev. July, 2015
BIO 12 UNIT 10: The Heart
Please graph your bpm data for each intensity level of exercise as a bar graph on the grid
provided below. Please provide a title and figure legend for your graph (GOES BELOW
GRAPH as" Figure 2." followed by a descriptive title and a legend that explains how the data
was collected) as well as properly labelled axes.
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BIO 12 UNIT 10: The Heart
DISCUSSION (/10)
1. What activities are below your target heart rate? (/1)
2. What activities are above your target heart rate? (/1)
3. What activity or activities put you in your target heart range? (/1)
4. How often and for how long should you train at your target heart rate to maintain your
cardiovascular health? (You will need to research this and reference your sources.) (/2)
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BIO 12 UNIT 10: The Heart
5. List 2 activities that you would enjoy doing that will allow you to reach your target heart rate.
(/2)
6. Besides lack of exercise, what are some other risk factors for cardiovascular disease? (You
will need to research this and reference your sources.) (/3)
Marking Guide:
 Results
o Table 1
/10
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BIO 12 UNIT 10: The Heart
o Figure 2 (graph)
o Discussion
Total =
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/5
/10
25