WARM UP & HEART RATE ~ STUDY GUIDE
The purpose of warming up is to increase your heart rate and raise your body temperature.
As your heart rate and body temperature increase you help to prevent injuries by increasing the elasticity (flexibility) of your muscles, ligaments and tendons. (Example: Chewing gum)
Resting Heart Rate (RHR) ~ The number of heart beats per minute while your body is at rest.
- The average RHR falls between 60 – 80 heart beats per minute.
- Typically the more fit you are the lower the number of heart beats per minute.
FACTORS THAT AFFECT YOUR RHR:
- Fitness level
- Heredity / Genetics (“What your mama + papa gave you”)
- Anxiety / Illness / Fatigue
Maximum Heart Rate (MHR) ~ The highest number of times a person's heart beats in a minute of exercise with an “all-out” effort.
- Unless an individual is extremely fit, you want to avoid overworking your heart at this level for an extended period of time.
220 – Your age = MHR
Target Heart Rate (THR) ~ The intensity level at which your heart is being exercised during an activity. Helps you to regulate your level of exertion.
- When exercising at the correct THR, your body benefits in the following ways:
- Heart is strengthened
- Lung capacity increases
- The % of fat calories used for energy increases
- Your heart works efficiently during exercise and rest
- Decrease the chance for injury
- In PE, we use your CAROTID artery to measure your heart rate; counting for 6 seconds then multiplying by 10 = 60 seconds. When counting, using a stopwatch, begin counting with the number 0 (zero).
- During activity, our goal is to reach your target heart rate ranging between 100 – 170 beats per minute depending on your current fitness level.
Recommended THR for HS Students ranging in age between 15 – 19
(Based on the student’s current fitness level)
Beginner/Low Fitness Level 50-60% (100-120 b/m) + # calories burning fat
Intermediate/Average Fitness Level 60-70% (130-150 b/m) + strength/size of heart
Advanced/High Fitness Level 70-85% (150-170 b/m) + card/vasc lung capacity
The more fit you are, the higher the intensity your exercise needs to be to increase your heart rate.
(Your heart muscle is stronger; therefore, it is more efficient at pumping more blood throughout your body with less effort. Your heart is just like your other muscles, when you exercise and train it becomes stronger and more efficient with less effort.