FEEL THE BEAT. TASK: Calculate resting heart rate using a variety of timing methods. Use the reverse side to calculate the math for each example.

Transcription

1 FEEL THE BEAT TASK: Calculate resting heart rate using a variety of timing methods. Use the reverse side to calculate the math for each example. Feeling the Beat Locate your pulse in one of two locations. 1. The neck - the carotid artery is the large artery on the front side of the neck next to your Adam's apple. Using your first two fingers, gently place them on your neck. You should feel the beat of your heart. 2. The wrist - the radial artery is located on the thumb side of your wrist. Using your first two fingers, gently place them on the thumb side of your wrist. You should feel the beat of your heart. Estimate Your Pulse Rate Pulse rates are taken for one minute. There are a variety of ways to accomplish this task without having to count the beat for a whole minute. METHOD 1-6 second pulse Pulse_ 6 seconds x 10 = 60 seconds or one minute Count your pulse for six seconds by starting with etc. At the end of six seconds add a zero to your count. Record your pulse rate. METHOD 2-10 second pulse Pulse 10 seconds x 6 = 60 seconds or one minute Count your pulse for ten seconds by starting with etc. At the end of ten seconds multiply your count by six. Record your pulse rate. METHOD 3-30 second pulse Pulse 30 seconds x 2 = 60 seconds or one minute Count your pulse for thirty seconds by starting with etc. At the end of thirty seconds multiply your count by two. Record your pulse rate. Which area, neck or wrist, was easiest for you to find your pulse? Which method, 6, 10, or 30 second, do you feel was most accurate? Which method could be used to find your resting heart rate? 13

2 ESTIMATING YOUR TARGET HEART RATE (USING THE KARVONEN FORMULA:) To determine your target heart rate zone you must first estimate your maximal heart rate. This is not influenced by gender or level of fitness. It is almost entirely related to age. For practical purposes your maximal heart rate can be estimated by subtracting your age (in years) from 220. This will usually be accurate within 10 beats per minute. Again this method of calculation is only an estimate. Activity: To identify an estimated target heart rate zone which is a safe and comfortable level of overload that should be maintained to achieve a training effect. Procedure: Study the example provided before calculating your own estimated target heart rate zone. EXAMPLE: A 19-year-old male has a resting heart rate of 75 beats/minute. Using the Karvonen Formula, determine his target heart range. Example Start with Substract your age Equals Maximum Heart Rate (MHR): 201 MHR 201 MHR Subtract your Resting Heart Rate(RHR): 75 RHR 75 RHR Estimated Heart Rate Reserve: Multiply by Intensity Level: x 60% x 80% Estimated Range: Add back your Resting Heart Rate: 75 RHR 75 RHR Estimated Target Heart Rate (THR) Zone (Beats/Min.): YOUR UPPER LIMIT YOUR LOWER LIMIT 19

3 IND IATICNS Start with Substract your ag. Equals Maximum Heart Rate (MHR): Subtract your Resting Heart Rate(RHR): Estimated Heart Rate Rese Multiply by Intensity Level: Estimated Range: X./*j/fr Add back your RestfiJTHfart Rate: RHR Estimated Target Heai Zone (Beats/Min.): e (THR) ^'^B^alSt Your Upper Limit Intensity levels vary accordingto ;vels. Beginners should work at the Lower Limits ' heart rate (MHR). Active individuals should workfat (he Uppe^Mj^mjlj^^^^rained athletes will work at an even high level to maintain or improve i te ^^asc%lakenclurance. SUGGESTE^TENSITY LEVE" S: W* Inactive / BeginneFa«^,60% : $*_, "=.;.-:-?f*;; Ylry Active f " '*!S-:''.&". WHAT IS YOUR TARGET HEAfef Z0NE? 20

4 TYPES OF EXERCISE AEROBIC EXERCISE: exercise that requires a continuous supply of oxygen. A system of strenuous physical activities designed to improve the functioning of the lungs and heart by speeding up oxygen consumption and circulation. Aerobic exercise is used to develop cardiovascular fitness. It includes activities that involve continuous large muscle actions. Some examples of these activities are jogging, swimming, cross country skiing, rollerblading, bicycling, rowing, fast (power) walking, stairmaster, and elliptical trainers. ANAEROBIC EXERCISE: exercise done without the presence of oxygen. The body demands more oxygen than can be delivered, this occurs during activities that require short bursts of energy. Typically, anaerobic exercise involves those activities that are of a stop and go nature. Some examples of these activities are sprinting, weight training, football, volleyball, archery, bowling, softball, and tennis. Even though some of these games can last a long time, continuous action is limited to high intensity bursts that last for only a few seconds. TARGET HEART RATE: the heart rate that should be attained when a conditioning effect is desired, the heart rate desired to improve cardiovascular fitness. Heart rate during exercise is usually a reliable reflection of how much oxygen is being consumed (high HR usually indicates high oxygen consumption) TARGET HEART RATE ZONE: the area in which your heart rate must stay during exercise in order to obtain improved cardiovascular fitness. The target zone is between 60% and 80% of your maximal heart rate. 18

5 FLEXIBILITY WHY IS IT IMPORTANT? REDUCES INJURIES: Muscles that are strengthened must be stretched Sprains and strains can be prevented PREVENTS POST-EXERCISE PAIN: Stiffness caused by muscle spasms Lengthening and shortening of the muscles will help prevent muscle soreness II ** REDUCE CHANCE OF LOW BACK PAIN: Strong torso (back extensors and abdominal muscles) help prevent lower back pain Adequate flexibility in the lower back and hamstrings (back of thighs) can reduce low back problems in adulthood HELPS RELIEVE EMOTIONAL TENSION: Stretching relaxes tense muscles Neck, shoulders, and upper back stretches can relieve tension

6 TYPES OF STRETCHING STATIC STRETCHING: Slowly moving the muscle to a point of strain and holding this point for 15 to 30 seconds. This type of stretching is recommended because there is less chance of injury. DYNAMIC STRETCHING: Continuous, slow and controlled stretching. This is not a bouncing type stretch like ballistic stretching. BALLISTIC STRETCHING: Rapid bobbing or bouncing motion that uses the body's momentum. This type of stretching can be harmful because muscles can be over extended in their stretching limit. This form of stretching is not recommended. ISOSTATIC STRETCHING: This static type of stretch is held to the maximum limit for eight seconds, and the partner safely pushes the stretch beyond the initial limit. This form of stretching is not recommended since your partner does not know how much pain you are experiencing. THE GOLDEN RULES OE SAEE STRETCHING 1. Warm-up before stretching to increase muscle temperature and blood flow. 2. Never stretch or strain to the point of pain. Progress gradually into deep stretch positions. 3. DON'T BOUNCE! Instead, stretch to a point of tension and hold for 15 to 30 seconds before progressing. 4. Hold deep stretch positions when muscles are at their warmest to allow a fuller range of motion without stress. 5. Breathe slowly and deeply. Try to relax into the stretch. 6. Allow a longer warm-up for strenuous activities or those to performed in the cold. 7. Facilitate upcoming activity by incorporating the major muscle groups involved.

7 ADDITIONAL FITNESS NOTES Coronary Heart Disease is America's # I killer There are 3 controllable Risk Factors for Heart Disease 1. Cigarette Smoking 2. High Blood Pressure (Hypertension) 3. High Blood Cholesterol It is becoming increasingly evident based on research that Lack of Exercise is a significant risk factor for heart disease. Heart disease is almost twice as likely to develop in inactive people than in active people. Benefits of Exercise: More Energy; Better Self Image; Sleep Better; Better Muscle Tone; Burn Calories; lose. Weight; Control Appetite; Increase Cardiovascular Fitness (with regular aerobic exercise) Regular, vigorous, aerobic exercise, performed at the proper intensity (target heart rate), for at least 30 minutes, at least 3 to 4 times per week, can improve one's heart and lungs. When you participate in this type of exercise, your heart becomes a more efficient pump. To begin an exercise program: * Start slowly * Build and add gradually (maximize benefits and minimize the risks) * Follow common sense * Limber up slowly * Know your target zone * Cool down slowly The most common risk when starting an exercise program is injury to the muscles and joints, due to exercising too hard and too long. When starting an exercise program you should, * spend a minimum of 5 minutes warming up, * build up your exercise time gradually. Once in shape, *keep your heart rate in your target zone (intensity), * each session should last 30 to 60 minutes (time), * and should be done 3 to 4 times per week (frequency). The length of the sessions depends on the type of exercise and the intensity of the exercise. Jogging is more intense, and therefore requires less time than, a brisk walk. Walking will do it, but it just takes longer. DO SOMETHING YOU ENJOY!!. * Cool down after your exercise session - repeat the stretches done in your warmup * Exercise regularly (at least 3 times per week) using an every other day schedule (this is the most beneficial).

8 F.I.T.T. stands for Frequency, Intensity, Time and Type How intense should you exercise? You should be able to comfortably carry on a conversation while exercising. You are exercising too hard if: 1. after exercising at your target heart rate, your heart rate does not return to normal within 10 minutes after the exercise is over. 2. you have difficulty breathing 3. you feel faint 4. you experience weakness When exercising, in order to enjoy the greatest benefit from the activity you should work at a heart rate that is 60% - 80% of your maximal heart rate as determined by the Karvonen formula (see separate sheet) - this is called your target heart rate zone. Take your pulse with the first two fingers on your hand using the carotid artery on your neck (next to your Adam's apple), or the radial artery on the inside thumb side of your wrist. To take your pulse during exercise, stop long enough to find your pulse and count while walking. Take your pulse for 10 seconds and multiply by 6. Increase the intensity of your workout if your heart rate is below your target zone and decrease the intensity of your workout if your heart rate is above your target zone. The length of time you exercise depends on: * age, * fitness level, * intensity If you have been inactive, start slow, walk 10 to 15 minutes or do another short session at a low intensity, 3 times per week. Build from there. Eventually working up to 30 minutes at your target zone.

9 -Heart Work- Standing Heart Rate: Task' Check your pulse at the end of each task event. Record your pulse in beats per minute (bpm) in the space provided to the right. 1. Take your pulse after you have rested for five minutes. 2. Do three stretching excercises of your choice and take your pulse. 3. Walk slowly around the track for two minutes and take your pulse. 4. Jump rope for two minutes and take your pulse. 5. Run as fast as you can for one minute and take your pulse. 6. Jog for five minutes and take your pulse. 7. Do a cool-down stretch for one minute and take your pufse.