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Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR-resting HR) x % Intensity] + resting HR example (Max HR)- (Max HR) - (RHR) x 0.70+ (RHR) × 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds = work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown

Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR-resting HR) x % Intensity] + resting HR example (Max HR)- (Max HR) - (RHR) x 0.70+ (RHR) × 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds = work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown

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Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate_ ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR - resting HR) x %Intensity] + resting HR example (Max HR) - (Max HR)- (RHR) x 0.70+ (RHR) x 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute.. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds =work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown Check your heart rate for 1 minute.. Are you in your 70%-75% target HR? HR 6. What is the continuous method of aerobic training. Have you ever utilized the continuous method of aerobic training? What did you do for an exercise? 7. Which type of aerobic training do you prefer? Fartlek (Speed Play), Interval Training, or Continuous? Why?
Transcribed Image Text:Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate_ ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR - resting HR) x %Intensity] + resting HR example (Max HR) - (Max HR)- (RHR) x 0.70+ (RHR) x 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute.. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds =work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown Check your heart rate for 1 minute.. Are you in your 70%-75% target HR? HR 6. What is the continuous method of aerobic training. Have you ever utilized the continuous method of aerobic training? What did you do for an exercise? 7. Which type of aerobic training do you prefer? Fartlek (Speed Play), Interval Training, or Continuous? Why?
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