Exercise And Heart Rate Tracking Sheet (Page 3 of 5) in pdf

Teacher Information:

Determining Pulse or Heart Rate

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates

vary person to person. Your pulse is lower when you are at rest and increases when you exercise.

Determining one’s pulse can help determine and evaluate an effective exercise plan for every

person.

How to Determine Pulse

1. Place the tips of your index and second fingers on the palm side of your other wrist, below the

base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on the

side of the windpipe, preferably on the same side of the neck as the hand in which you are using.

2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might

need to move your fingers around slightly up or down until you feel the pulsing.

3. Count the beats you feel for 15 seconds. Multiply this number by four to get your heart rate

(pulse) per minute.

Determining Maximum Heart Rate (MHR)

The maximum heart rate is the highest your pulse rate can get before being at a risk. To calculate

someone’s predicted maximum heart rate, which is what you will use to save time, use this formula:

220 – One’s Age = Predicted Maximum Heart Rate

Example: a 20 year old person’s predicted maximum heart rate is 200 beats per minute.

This is only a predicted maximum heart. If someone has a heart condition, their maximum heart

rate may be significantly lower than the average person. Be cautious to putting these people through

a lot of physical activity.

Determining Target Heart Rate (THR) Zone

The most benefits in exercising are gained when training in the target heart rate zone. Usually this is

when your exercise heart rate (pulse) is 50 percent to 80 percent of your maximum heart rate. The

body burns a large number of calories at this time and the majority of them are all fat calories. It is

not advised to train above 85% of your maximum heart rate. This increases both cardiovascular and

orthopedic risk and does not add any significant extra benefit. Only do so if you are in great shape

or have been told to do so by a doctor.

To determine your target heart rate zone take the MHR and multiply by

50 and then multiply the

MHR by

80. These to figures will now establish the boundaries for one’s THR zone. A calculator

will probably come in handy at this time.

Example: A 20 year old person’s MHR is 200 beats per minute. Their target heart zone will be 100 to

160 beats per minute.

Stretching and Its Importance

Stretching is very crucial before and after any work out. Stretching before a workout fights off any

unnecessary muscle strain, cramping, or other damaging to muscles when the muscles are worked

hard without being warmed up first. It is also important to stretch after workout because this can

help prevent muscles from getting uncomfortably sore and allows for them to grow and become

stronger, and stretching everyday improves flexibility.

Stretches For Running or Jogging

Arm Stretch

3 | P E T a r g e t H e a r t R a t e – P E H S - A L

Exercise And Heart Rate Tracking Sheet Page 3

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