The Need for Physical Activity Healthy Living 1200

STATS – Active Healthy Kids Canada (2012) Report recommends that children and youth should be receiving a minimum of 60 minutes of moderate to vigorous physical activity (MVPA) per day

STATS – Active Healthy Kids Canada (2012) Canadian children and youth struggling to meet daily guidelines for PA Only 7% of children/youth meeting guidelines PA declining with age and by gender

Moderate Intensity Activity Defined as energetic activity that causes an increase in breathing and heart rate, but at a level at which a conversation can be maintained.

Vigorous Intensity Activity Defined as participation in an aerobic activity at an intensity which may, depending on fitness level, cause sweating and puffing (where the heart rate (HR) >120 bpm)

How to Measure Activity Intensity

Intensity is Measured by HR

Heart Rate Heart rate is the number of heart beats per unit of time, usually expressed as beats per minute. When resting, the average adult heart beats at about 70 bpm (males) & 75 bpm (females).

infant heartbeat is around bpm young child’s is 100–130 bpm older child's is about 90–110 bpm adult's is about 60–100 bpm. 75 beats per minute translates to 4500 beats an hour, 108,000 beats per day, or about 39,420,000 beats in a year.

The Pulse Rate (which in most people is identical to the heart rate) can be measured at any point on the body where an artery’s pulsation is transmitted to the surface NOTE: The thumb should never be used for measuring another person's heart rate, as its strong pulse may interfere with discriminating the site of pulsation

Calculating Pulse Rate (Resting HR) Resting heart rate: Count pulse for 15seconds and multiply by 4 Trial 1: Trial 2: Trial 3: HR(resting) - ______________ (average of 3 trials)

Maximum Heart Rate Maximum heart rate (HR max ) is the highest number of times your heart can contract in one minute, or the heart rate that a person could achieve during maximal physical exertion. It is not the maximum one should obtain often during exercise.

People typically use a formula to estimate their individual Maximum Heart Rate. The most common formula encountered is: HR max = 220 − age

TARGET HEART RATE Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic activity which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies and is based on one's physical condition, age, and previous training.

Target Heart Rate (THR) Zone 50% of THR : HR max x 50% 85% of THR : HR max x 85% THR zone: 50-85% of your HR max

Calculation of THR zone: An Example Johnny is 40 years old. His HR max is: = 220-Age = 220 – 40 = 180 bpm

Lower THR Zone Lower THR Zone (50%): =50% x 180 bpm =0.5 x 180 bpm =90 bpm

Upper THR Zone Upper THR Zone(85%): = 85% x 180 bpm = 0.85 x 180 bpm = 153 bpm

Johnny’s Target Heart Rate Zone THR Zone is: 90 – 153 bmp

Calculation of Target Heart Rate The Karvonen method factors in Resting Heart Rate (HR rest ) to calculate Target Heart Rate (THR). It recommends a target zone of 50-85% intensity. THR = (HR max - HR rest ) × %Intensity + HR rest Use highest HR(max) from your trial

Example for someone with a HR max of 180 and a HR rest of 70: 50% intensity: (( ) × 0.5) + 70 = 125 bpm 85% intensity: (( ) × 0.85) + 70 = 164 bpm