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Lesson 7
Target Heartrate Activity Worksheet
Student Directions: Follow the directions provided for parts I, II, III and IV of the worksheet.
Part I
Calculating Target Heart Rate
Step Two: To find the lower end of your Target Heart Zone (THZ) in beats/minute:
MHR x 0.60 beats/minute = Lower end of Target Heart Zone
Step Three: To find the upper end of your Target Heart Zone in beats/minute:
MHR x 0.80 beats/minute = Upper end of Target Heart Zone
Step Four: To find the lower end of your Target Heart Zone in beats/10 seconds:
Answer from Step Two/6 = ____20.5_____________ beats/10 seconds
Step Five: To find the upper end of your Target Heart Zone in beats/10 seconds:
Answer from Step Three/6 = _____27.3____________ beats/10 seconds
Part II
How to Check Your Pulse
When you check your pulse, you are measuring the number of heart beats per minute. You can measure
your pulse in one of 6 pulsation points. The most common parts of your body used for pulse
counting are on your neck near the carotid artery, and on your wrist near the radial artery.
To measure your pulse at your neck, place your index and middle
fingers below your jawbone and slide downward approximately 1 inch, pressing lightly. This will be
your carotid artery. See image. If you are using this method to measure your pulse rate, be sure to
apply light pressure as too much pressure may cause your heart rate to slow down by reflex action.
To measure your pulse at your wrist, place your index and middle fingers right below the base of
your thumb. Press lightly.
Part III
Calculating Recovery Time
2. With your group, complete the following activities non-stop. Be sure to do your best the entire time.
● Jumping Jacks 20
● Jog in Place 1 minute
● Line Jumps 1 minute
● Jog in Place 1 minute
● Jumping Jacks 20
3. When you have completed all the activities listed above, stop and check your pulse. Remember to
count for 10 seconds, multiply by 6.
4. Then, check your pulse each minute after you exercise until your heart rate is back to your Resting
Heart Rate (RHR). See number 1 for your Resting Heart Rate.
What do you think will happen to your recovery time if you were to exercise more?
As you exercise more your cardiovascular system will get used to exercising and your recovery time
will get shorter.
Part IV
Group Questions
● How many people in your group stated that they could feel the difference in their heart rate
before and after each activity?
We didn’t have groups
● For those that answered yes, why do they think they could feel a difference?
● Did you consciously raise your heart rate during the activity (as in did you tell your brain to raise
your heart rate), or did it happen involuntarily? Discuss in your group.
● If you had been asked to consider your breathing, do you think you would have consciously
controlled your breathing, or would it have happened involuntarily?
● Discuss in your group how heartrate and breathing may differ when considering voluntary and
involuntary functions of the body. Can you control one and not the other? Why or why not?