Name: _____________________
Period/Days:________
Date:_______________
Activity: Target Heart Rate Zones
In physical education do we exercise in our Target Heart Rate Zone?
Calculating our Partners Resting Heart Rate…
Choose a student from class and find their Resting Heart Rate as described in the
Heart Rate and Exercise lab. You should find an average of at least three different trials.
Record the trials and average heart rate below.





Trial 1- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
Rest one minute
Trial 2- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
Rest one minute
Trial 3- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
The results should be similar for each trial but we need to get an average of all our
attempts. To find the average resting heart rate you add all of your trials and divide by the
amount of trials.
My partners average heart rate (at rest) is: _____________ beats per minute.
Now Determine their Target Heart Rate Zone…
STEP
1. Subtract their age from 220…
Equals your maximum heart rate (MHR)
2.
3.
220
age -_____
Multiply MHR by: .65
(65%)
_______
.85
(85%)
_______
These numbers identify their target heart rate zone.
My partners target heart rate zone is from ___________ bpm to ____________ bpm.
During the next few physical education classes you must have your partner
occasionally check their Heart Rate. Record their heart rate, the activity they are doing
and if they are above, below or within their target heart rate zone.
Partner's Name: _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Trial 1- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
target heart rate zone
Activity:___________________
BELOW
WITHIN
ABOVE
Trial 2- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
target heart rate zone
Activity:___________________
BELOW
WITHIN
ABOVE
Trial 3- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
target heart rate zone
Activity:___________________
BELOW
WITHIN
ABOVE
Trial 4- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
target heart rate zone
Activity:___________________
BELOW
WITHIN
ABOVE
Trial 5- (amount of pulses in 10 sec.) _____ x 6 = ________ per minute
target heart rate zone
Activity:___________________
BELOW
WITHIN
ABOVE
Why is this important?
The most important muscle in your body is your heart. By exercising within your
target heart rate zone you get the most efficient cardiovascular workout. Exercising below
your target zone may not bring you results and exceeding this zone can lead to an
inefficient workout and more importantly, injury.
To achieve cardiovascular fitness everyone should strive to exercise 3 to 5 times a
week for at least 20 – 30 minutes at a time. Any activity that increases the amount of
blood pumping through your heart and to your main muscle groups will help achieve
cardiovascular fitness.
Remember to keep in mind your Target Heart Rate Zone when
exercising to help avoid over-exercising and injury.
How does this fit in?
1.
According to your age, identify where your Target Heart Rate falls on this chart.
Heart Rate Zones
MHR
100%
11 yo
209
12 yo
208
13 yo
207
14 yo
206
Age
15 yo
205
16 yo
204
17 yo
203
18 yo
202
19 yo
201
182
181
162
161
V02 Max (Maximum Effort)
Beats Per Minute
90%
188
187
186
185
185
184
183
Anaerobic (Performance Training)
80%
167
166
166
165
164
163
162
Aerobic Training (Cardio/Endurance)
70%
146
146
145
144
144
143
142
141
141
122
121
121
Fitness (Fat Burn)
60%
125
125
124
124
123
122
Moderate Activity (Maintenance/Warm Up)
50%
105
104
104
103
103
102
102
101
101
Fox & Haskell Formula
2.
According to the Center for Disease Control and Prevention, what are the Physical
Activity Guidelines for Americans (teens) in each of the three areas.
Area #1: ______________
Recommendation: _______________________________________
_________________________________________________
_________________________________________________
Area #2: ______________
Recommendation: _______________________________________
_________________________________________________
_________________________________________________
Area #3: ______________
Recommendation: _______________________________________
_________________________________________________
_________________________________________________
3.
What is the importance of reaching our Target Heart Rate? ___________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________