Name: _______________________________________

Date: _______________

Heart Rate and Fitness

Key Terms
Cardiovascular Fitness: Your bodys ability to efficiently deliver oxygen-rich blood to the working muscles
during physical activity.
Heart Rate: (HR) pulse, the rate at which your heart beats, usually expressed as beats per minute (BPM)
Resting Heart Rate: (RestHR) heart beats per minute when youre at rest, not performing physical activity.
*Usually between 60-100 bpm
Maximum Heart Rate: (MaxHR) The highest heart rate an individual should reach during exercise without
putting their health and/or safety at risk.
Target Heart Rate Zone: (THRZ) The heart rate range which an individual should attempt to be working at
during physical activity in order to build cardiovascular fitness/endurance. Usually 50-85% of your MaxHR.
Calculating Heart Rate
Equation
Pulse for 30 seconds x 2

Calculate/Measure
Resting Heart Rate
Maximum Heart
Rate (MaxHR)
Target Heart Rate
Zone

220 your age

MaxHR x .50

Station
EXAMPLE:
Exercise: Lateral Jumps
Inchworms/Walkouts
Jump Rope
Sit-ups
Jumping Jacks
Wall-sits
Bleacher Step-ups
Bleacher Dips

Beats per minute

BPM

MaxHR x .85

Heart Rate
(BPM)
115

Target Heart
Rate Zone
( YES or NO)
YES