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HEART RATE LAB

PURPOSE: The number one priority in any personal fitness program is cardio
respiratory endurance. Students will learn how to maintain a target heart rate zone,
and will be able to maintain a target heart rate zone for approx. 20 min.
Proceedures: In a partner group one partner will be the data collector (trainer),
and analyzer, and the other will be the physical worker (trainee). The Trainer will
follow all the steps below in order to provide the trainee with a good cardiorespiratory workout that provides health benefits for the body.
TRAINER NAME:________________________
NAME:________________________

TRAINEE

Physical aspects of your client:
AGE:_________
HT:_____________

GENDER:___________

WT:_____________

CALORIC NEEDS of your client:
BMR:__________ (wt) x _____________
_______

ACTIVITY

CALORIES:

__________(BMR)

BMR=__________

ACTIVITY CALORIES:__________

x

DAILY CALORIC NEEDS: _______(BMR) + ___________ (activity Calories)
DAILY CALORIC NEEDS: _____________
What would be a perfect way for your client to lose 1lb per week? Consume
how many calories??, and burn how many calories?

BMI (body mass index)- Calculate your clients body mass index? Is the client
considered to be in a healthy wt? What does this mean? (p.198 for guidance).
BMI = wt.(lbs) / ht. (inch) / ht. (inch) x 703
BMI= ______ / _______ / ______ x 703

BMI= _________
The healthy zone for a
___________ to

________ (male/female) at the age of ____________ is

________. Your BMI is _________, ____________ (perfect/high/low) for your age group.
You should
work to ____________ (increase, maintain, decrease) your body mass.

HEART RATE:
MAXIMUM HEART RATE:
MHR= ______ - ________(age)
MHR= ___________
TARGET HEART RATE ZONE= _______(MHR) x (.6) to ______ (MHR) x (.85)
THR ZONE = ___________ to ____________

F.I.T.T Principle: Develop a personal fitness plan utilizing cardio respiratory
endurance as your focal point. (p.136 for guidance).
WHAT
IS
THE
GOAL
FOR
_________________________________________________

F-

I-

T-

YOUR

CLIENT?

T-

In order for the Client to be successful in the fitness portion of the wt.
management strategy what Heart Rate must they maintain for the twenty
minute duration?

FIRST ACTIVITY LESSON WITH THE CLIENT: (steps with the heart monitor).
Must follow directly, or will not be able to use.
Sign out a polar heart monitor from the front of the room. Make sure the chest strip
number matches the number on the watch (receiver), and you have only one strap.
The heart monitor will be placed on your client, Just below the breast line, and on
the sternum. The transmitters must be touching the skin, and they must be moist
(using the sponge). The watch/receiver will be on the wrist of the client.
1. Once the transmitter and receiver are attached press the red start button.
What is the clients Resting Heart Rate? Bottom of the watch.
RHR=___________ BPM
Please follow the procedures for the clients run.
Client will run for twenty minutes.
When the client is done running follow the exact procedures.
2. Press the blue button two times (time of day will appear).
3. Press the upper right button one time (The word File will appear)
4. Pres the red button twice.
a. How much time did your client spend in the target heart rate zone?
_______ top line
b. What was the average heart rate? ______ bottom number.
5. Press the upper right 1 time.
a. This is the time above the target heart rate zone.
i. What is this number?__________
6. Press the upper right button 1 time. This is your total time below the target
heart rate zone.
i. What is this number? __________

7. Press and hold the blue button and return the monitor to the front of the
room.

POST LAB ANALYSIS QUESTIONS1. In the Twenty minutes was the client’s average heart rate towards the high
end or low end of the target heart rate zone? What does this imply about the
time your client would have to spend to receive cardio respiratory benefits?

2. Do you think your client will be successful in meeting his goal based upon the
twenty minute work out? Why?

3. Were there any problems that did not let you successfully complete the lab? If
so, what were they?