Heart Rate Activity Worksheet

Period ______
Heart Rate Activity Worksheet
Part I- Calculate your Heartrate Zones using both formulas:
Use the Maximum Heartrate Formula to get the HR zones:
Calculate your Resting Heart Rate (RHR) ___64______
Find your pulse rate at rest- count the beats for 30 seconds, then double that number.
Calculate your estimated Maximal Heart Rate (MHR) ____205_____
 (220 – Your Age = MHR)
Calculate your Target Heart Rate Zone (THRZ) 65% _____ and 80% _____ of your MHR.
 (MHR X .65 = 65% of MHR) and (MHR X .80 = 80% of MHR
Part II- Perform the following activities and write down your heartrate
Perform each activity. Take your heart rate at the end of each activity. Use your
carotid or radial artery and count the beats for 6 seconds. Add 0 to the number
that you count.
Heart Rate
Resting/Sitting HR
Standing HR
Walk in place for one minute, then take your HR
Bleacher Steps for 1 minute
Run laps for 1 minute
Walk laps for 1 minute
Post-Workout Stretching- stretch for one minute
Reflection Questions:
Why is it important to calculate your resting HR?
2. How do you TRULY get your resting HR?
3. Which activities produced the lowest Heart Rates? Why do you think this is the
What effect did walking have on your pulse rate?
5. What effect did resting after running have on your pulse rate?
6. What other factors besides exercise might influence your pulse rate? Give
To burn the most FAT, which part of your THRZ do you want to train, lower or
higher? Why?
The burn the most calories, what do you need to do to your HR? Why?
What do you think happens to your RHR over time if you have a regular workout
program? Why?
10. What happens to your THRZ over time if you have a
regular workout program? Why?