1. Heart Rate Sports Fitness

2. Session 2 objectives To learn, discuss and identify the differences between aerobic and anaerobic activity To learn how exercising within your target heart rate can help you increase your physical fitness. To learn how to define and calculate your maximum heart rate, resting heart rate, heart rate reserve and target heart rate. To learn how to calculate the different target heart rate zones used to reach the student physical fitness goals. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3. Heart Rate The number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep.

4. Resting Heart Rate The resting heart rate is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. The typical resting heart rate in adults is 60–80 bpm

5. Maximum Heart Rate The highest heart rate an individual can safely achieve through exercise stress, and depends on age. The most accurate way of measuring MHR is a cardiac stress test. In such a test, the subject exercises while being monitored by an EKG. The most common formula encountered, with no indication of standard deviation, is: MHR = 220 − age Calculate yours:___________________

6. Target Heart Rate A desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. Example for someone with a MHR of 180 (age 40): 65% intensity: (220 − (age = 40)) × 0.65 → 117 bpm 85% intensity: (220 − (age = 40)) × 0.85 → 153 bpm