Internet Search and Report
Points: 5
For this Search & Report, you will be
assessing your resting heart rate and using a
little bit of mathematics to determine an
individualized intensity for an aerobic workout.
NOTE: Some people take certain blood pressure
medication (beta blocker) that alters heart rate.
If you are taking such a medication,
please
click on this link and use alternate information to
calculate target heart rate.
As described in this week's online reading,
aerobic exercise involves dynamic, rhythmic,
large-muscle activity, such as experienced in
walking, running, bicycling, cross country
skiing, rollerblading, swimming, rowing, stair
climbing, etc. In aerobic exercise, a person's
heart rate will increase directly in relationship
to activity's intensity. In other words, as the
aerobic workout becomes more difficult, the
person's heart beats faster. In order for
cardiovascular benefits to be obtained, an
aerobic workout should be moderately intense. How
can "moderately intense" be assessed?
Since heart rate is a good measure of aerobic
workout intensity, it can be used as a tool to
evaluate how easy or difficult a workout is.
Generally, fitness professionals will recommend
the average healthy individual to work between
60% to 85% of his or her maximal heart rate. The
heart rate can be measured at a variety of
"pulse points"--places in the body
where the pulse (heart beat) can be detected. Two
of the most common pulse points used to calculate
a person's "target heart rate" are the
radial pulse at the wrist and the carotid pulse
at the neck.
Before calculating your target heart rate, you
will first need to view the
radial pulse and the
carotid pulse sites (R). After familiarizing yourself with the one
or two pulse sites, learn
how to
check your pulse at the Research Center for Stroke and Heart
Disease website (R). Use
VideoJug to watch a two-minute clip of
How to Check Your Pulse
(O--but student who needs more
assistance with checking his or her pulse should view the
video). The video clip recommends a three-finger pulse
check, while the pictures show a two-finger pulse check. Please
use the most comfortable method for you.
After finding your pulse, you will follow the
target heart rate directions at the below link.
You will calculate your maximal heart rate, your
resting heart rate, your heart rate reserve, your
minimal training heart rate (heart rate at 60% of
your maximum), and your maximal training heart
rate (85% of your maximum).
View the target heart
rate directions on a webpage, or download a MS
Word template for target heart rate calculation
instructions.
Upon completing this exercise, you can either
send the instructor the completed MS Word
template or send an email containing the
following information:
- Age (in years)
- Resting heart rate (beats per minute)
- Maximal heart rate (beats per minute)
- Heart rate reserve (beats per minute)
- Minimal training heart rate at 60% (beats
per minute)
- Maximal training heart rate at 85% (beats
per minute)
Due: Tuesday, February 15 (an extra day
due to President's Day holiday)
Last Revised: 2-5-10
