Heart Rate Monitor Project - Red Hook Central School District

Heart Rate Monitor Project
PE Grades 9&10
Last completed Spring 2014
New Project Spring 2016
Heart Rate Data Collection
Record #1
X-C Skiing
Time in Zone
12:00.6 min
Average HR
156 bpm
Time Above Zone
Time Below Zone
8:00 min
Exercise Time
Final HR
1 Min Post HR
2 Min Post HR
Tips to getting good data
• Make sure your watch is coded and recording
• Learn how to use the watch correctly
• Look for a final heart rate toward the end of
your physical activity movement time
• Stand for 1 minute to watch HR go down
• Sit for one more minute and watch HR go
• Hit Blue/Blue/Blue then retrieve file data
4 Records of Data
• The four records should be different activities
if possible. There should be at least 2 records
that have recovery heart rate information.
• Think about the activity you are doing, is it
aerobic or anaerobic ? Should it elevate heart
rate, if so, why is my heart rate so low? Try to
get as much active movement time as
The HRM Report
• This report will be due in the 4th marking period and
will be worth 20% of your final 4th marking period
grade. The report must be typed and minimum 2
pages of double spaced, size 12 font with no greater
than 1/2inch margins on top, and bottom and sides.
• All answers to the questions should be in order in
respective paragraphs.
• Any late paper not received within a PE class will be 10
points off the final score.
• You will see your final grade on the paper, but the
papers will be kept in your PE file as evidence of
Factors about heart rate you should
What physical activities will increase heart rate at least into
the minimum threshold to gain cardiovascular benefits from
the exercise?
Aerobic – those which maintain a constant level of intensity
– running, using CV machines in the Wellness Center,
snowshoeing, cross-country skiing, swimming, long distance
track races
Anaerobic – many start and stop activities will elevate heart
rate but usually not for a long period of time - basketball,
soccer, dancing, tennis
Reference: CR 4A pg 2 (Pyramid pg 2) and CR 4D , pg 5
Heart Rate Intensity
The minimum intensity of exercise is to gain CV benefits
40% THR Zone or about 130 to 135 bpm for students
50% THR Zone is recommended for teens as a
minimum intensity (about 145bpm)
The THR Zone that is most effective to increase CV
60-85% intensity
Reference: 6A & 6B, pg 2&3
Why it is good to increase CV Fitness?
Keeps heart in good shape, maintains or increases
the effectiveness of the heart’s pump (stroke
volume); decreases bad cholesterol (LDL and VLDL)
but increases good cholesterol (HDL)
Reference: CR 7A, B, D, Pg 2, 3 & 5 / CR 3A&C Pg 2,4
FITT Principle
The minimum training for CV Conditioning –
Frequency – at least 3 days /week
Intensity – 40-85% of Max Heart Rate
Time – 20 minutes (10 min bouts/min x2)
Type – Aerobic best
Optimal training for CV Conditioning
Frequency – 5 days/week
Intensity – 60-85% of Max Heart Rate
Time - 30 minutes (cumulative or continuous)
Type – Physical Activities that elevate Heart Rate
Resting Heart Rate
• a normal RHR is 60-90 bpm
• stimulants such as nicotine and caffeine can
elevate HR also some herbs such as ginseng
and Ginko Blikoba, some medicines increase
RHR, stress elevates RHR, fight or flight stage
of anxiety
How to take Resting Heart Rate
• Common sites to take pulse include carotid
(neck) or radial (wrist) artery
• Minimum 10 seconds x 6
• or 15 x 4
• or if rest, full 60 seconds – check for rhythm
and regularity
Heart Rate Recovery
• a good recovery heart rate after exercise is
completed –
– A drop of 20-30 bpm within the first minute shows
good cardiovascular fitness level.
• If heart rate does not drop quickly, it is a sign
of CV deconditioning and they should take
action to increase their CV fitness level
Cardiovascular Fitness Testing
• We measure student’s CV Fitness level?
– Mile Run times – in minutes, but also as a VO2
Max level or METs are other terms
– 20M Shuttle Run (Pacer)
For adults, it is usually measured by a stress test
(graded exercise tolerance test on a treadmill)
Lactic Acid & Anaerobic Threshold
• Discomforts of training for CV Fitness & how to resolve it –
• If a person wants to get faster or more fit, they should
continue to push toward the higher intensity of training,
this will increase the person’s Anaerobic Threshold - this
high intensity usually results in lactic acid building up and
then fatigue. Lactic Acid is a byproduct of anaerobic
respiration that can cause discomfort by increasing the
acidity in the body.
• Reducing the level of intensity will help to reduce the
acidity and therefore fatigue will diminish – usually a 2
minute cool down is necessary for the most fit people but
less fit people will require a longer cool down period
The Cool Down from CV exercise
• The Cool-Down – decreasing intensity of
activity, slower movements returning the body
back toward resting levels – this should always
be done, to allow blood flow to return back to
the viscera from the periphery where it was
supplying working muscles. If not done, one
can experience lightheadedness and dizziness.