Vincent Rusbosin

SLM-521

Dropin Three: Target Heart Rate

Measuring our heart rate during training or exercise is an easy method to asses energy expenditure and is also an effective indicator of the exercise intensity. This is important to consider when training for a specific responses because physiological adaptations are directly dependent on the type of workload and intensity of the exercise. In order to obtain specific results, heart rates are monitored in order to adjust exercise intensity to keep the rates within specific target zones. In order to manage heart rate one must first be efficient at checking and measuring the pulse.

Go to the following site to learn about measuring Heart Rates and answer the following questions.

http://www.topendsports.com/testing/heart-rate-measure.htm

1) Where are the most common places to measure using the palpation methods?

2) Why is it important to always measure the pulse with your fingers and not your thumb?

3) List the three different calculations that are commonly used to estimate beats per minute.

Go to the following site to learn about Target Heart Rate Charts and to answer the following questions.

http://sportsmosis.com/how-to-play-fitness-basics-2/target-heart-rate-charts/

1) What is the calculation to figure maximum heart rate? (refer to the chart)

2) For each Zone, list the:

MHR percentage

Type of exercises typically performed

Brief description of zone characteristics

3) What zone is mostly used to decrease body fat, blood pressure, and cholesterol?

4) What is the by-product that causes us to feel soreness?

5) Name a sport that would fit into each training zone.

Find your maximal heart rate, and using the target heart rate chart, find what heart rate you need to maintain for each training zone.

List your answers in the table below. Do this for someone who is not the same age as you are.