# Your Pulse and Your Target Heart Rate

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3 Taking Your Pulse and Determining Your Target Heart Rate Zone Objective: Students will determine their Target Heart Rate Zone. Target Heart Rate Zone: Cardiovascular endurance will be maintained or improved if the heart rate is between the two numbers in your heart rate zone. Target Heart Rate Zone Formula: 1) = Your Age Target Heart Rate (THR) 2) x.60 (60%) = = THR Lower Intensity HR Lower Intensity HR (rounded to nearest whole number) 3) x.80 (80%) = = THR Upper Intensity HR Upper Intensity HR (rounded to nearest whole number) My Target Heart Rate Zone is to Lower Intensity Heart Rate use rounded numbers Upper Intensity Heart Rate If during cardiovascular activity, my heart rate falls below the lower limit I should. If during cardiovascular activity, my heart rate exceeds the upper limit I should.

4 Directions: Please write an accurate description (definition) for the terms below. 1) Pulse: 2) Target Heart Rate Zone: 3) Target Heart Rate (THR)

5 4) Cardiovascular Endurance: 5) Aerobic: 6) Anaerobic:

6 Practice Recording Your Heart Rate Directions: Record your heart rate using the appropriate equation (10 seconds x 6). Objective: Learn to pace yourself to keep your heart rate in your Target Heart Rate Zone. My Target Heart Rate Zone is to Lower Intensity Heart Rate Upper Intensity Heart Rate use rounded numbers Heart rate 1: x 6 = Per Minute (BPM) Heart rate 2: x 6 = Per Minute (BPM) Heart rate 3: x 6 = Per Minute (BPM) Heart rate 4: x 6 = Per Minute (BPM) Heart rate 5: x 6 = Per Minute (BPM) Heart rate 6: x 6 = Per Minute (BPM) My average BPM is

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