How to Analyze Physiological Indicators such as Heart Rate, Rate of Perceived Exertion, and Pacing

Associated with MVPAs to Monitor and/or Adjust Participation or Effort

Heart Rate

The heart rate is an indicator of level of participation in physical activity. The intensity of activity is
measured by the percentage of the maximum heart rate (MaxHR) during exercise, which literally means
the maximum number of times the heart contracts in one minute. An easy formula to determine your
maximum heart rate, based on your age, is called the Prediction Equation:

ADJUSTED MAXHR FORMULA = 220 - your age

However, this is not too accurate, as the maximum heart rate actually varies for different people. The
aging factor affects this formula and maxHR decreases as one gets older. A more accurate measure of
heart rate will be what is known as the maximal stress test (VO,max). This test makes use of a treadmill
or exercise bike. Another accurate way to measure the heart rate is through heart rate monitors, which
use either watches or chest straps attached with devices that measure one's heart rate and calculates its
percentage against your maxHR.

Rate of Perceived Exertion

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The Rate of Perceived Exertion (RPE) can measure exercise intensity and can be combined with the
Prediction Equation. A number is assigned to coincide with the subjective feelings of exercise exertion
(from 1 to 10). Based on the given number (RPE), there is an assigned ratio scale. The higher the number
given by the exerciser, the higher the level of exertion is. To use this text, the exerciser is asked what he
or she thinks is the level of exertion of the exercise. It is between 6 and 20. Here is the table of
equivalents:

If the student gives a number of 5, for example, it garners an exertion level of 5, which will mean that he
or she would more or less be at his or her 50% of his or her personal maxHR. This value can then be
compared to the Prediction Equation, which is based on the student's age. We now have a simple way of
determining the maxHR:

220-age (for example, 20 years old) = 200 (maxHR of the student)

RPE=5 (exertion = 5, or approximately 50% heart rate)

Therefore, at the rate the student is exercising, the heart rate should be 100 bpm (beats per minute)

Calibration of the RPE

To calibrate this, the actual heart rate of the student must be checked (check pulse, count how many
beats are there in 15 seconds and multiply by 4; or, check the pulse for 30 seconds and multiply by 2; or,
just count the total number of beats in an actual minute). Whatever the heart rate is, that would be his
or her 50% maxHR. The Prediction Equation can then be adjusted. For example, if the actual heart rate is
110bpm, at 50% maxHR, then the actual maxHR of the person

would be 220bpm. The Prediction Equation is known to have an error between

10 to 20 beats per minute.

Zone Training
There are four heart rate zones in aerobic training. These are the moderate aerobic zone, the weight
management zone, the aerobic fitness zone, and the

peak aerobic performance zone.

Moderate aerobic zone uses a minimum of 50% maxHR to 59%. This is an introductory zone to start a
program for sedentary people who want to improve their fitness. The weight management zone uses
60% to 70% maxHR. In this type of exercise level, fat is burned using moderate intensity that can be
prolonged. The aerobic fitness zone uses 70% to 80% maxHR. This level is for active people who have
already undergone physical activity using the lower zones (under 70%) for several weeks. Cardiovascular
fitness and health will noticeably improve under this zone. The peak aerobic fitness zone, using 80% to
90% maxHR, is only suggested for elite athletes who have already progressed to handle this level of zone
training. This zone is for athletes who are at the stage of improving their anaerobic threshold. Working
in this zone, one can train to switch between aerobic and anaerobic energy systems by varying intensity
or pace.