PHYICAL ACTIVITY AND HEART RATE MONITORING FORM

March 21
Name: Nashrev S. Eddai
Program-Year & Block: BEED 1 BLOCK 2
Date Submitted: 03/21/23

Target Heart Rate

1. Compute your target heart rate using MHR and HRR

Show your solution.

MHR=208-(.70×20) = 194
LL= 194×.55= 107
UL=194×.90= 175
HRR= 195-64= 131 Bpm
LL= 126×.40+68= 118
UL= 126×.85+68= 175
RHR= 18
18×4= 72
194 – 72 = 122
 TARGET HEART RATE Upper Limit Lower Limit
MHR 194 175 107
HRR 122 175 118

1. What do you think will happen if you:

a. You go beyond your maximum heart rate? Going above your maximal heart rate can potentially
be problematic because it can place a lot of strain on your heart and circulatory system. Your
maximal heart rate, which is the most times your heart can beat in a minute, is influenced by a
number of variables, including your age, gender, and level of fitness. Overdoing it can make your
heart work too hard and increase your risk of experiencing heart-related issues including
arrhythmia, heart attack, or stroke.

b. Work within your target heart rate? Working within your target heart rate can help improve your
cardiovascular fitness by strengthening your heart, lungs, and circulatory system.

c. Work less that your target heart rate? You may not be enough challenging your body to achieve
noticeable improvements in your cardiovascular fitness if you exercise at a heart rate that is
lower than your target heart rate. This implies that you might not see the same gains in your
cardiovascular health, stamina, and general fitness as you would if you exercised at your goal
heart rate.
 2. Monitor your heart rate

Do any exercise each day for the time and intensity of your choice and count your heart rate
right after the exercise.

Shade your target heart rate zone on the table below and plot your exercise heart rate every day. See
sample below.

Analysis

3. List down at least 5 things you observed from your resting heart rate and your target heart rate form
Friday to Thursday.
Answer :I’ve observed that my rhr increase and thr
200
190
180
170 Upper-174 Upper-174
160
150 MHR
140 HRR
130
120
110 Lower-118
100 Lower-106
90
80
Day Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Heart rate 120 bpm 116 bpm 110 bpm 124 bpm 118 bpm 126 bpm 124 bpm
Exercise/ Jogging Jumping
Jacks
Brisk
Walking
Biking Swimming Jogging
and Push
Walking
and Squat
s up
Sample Table

RESTING HEART RATE (RHR)

Directions: Do it in the morning when woke up. Count your heart or pulse rate over a 15 second period.
All you need is a watch that has a “seconds” display. Feel for your heart beat by either placing your
hand over your heart or by feeling for your pulse in your neck or on your wrist by your middle and
index fingers. Count the beats over a 15 second period and then multiply by 4. This will give you heart
rate in beats per minute.
Resting Heart Rate: ______bpm
Path Fit 2
1 Week
Day 1: Jumping jack

Day 2: Jogging

Day 3: Brisk walk

Day 4: Jump rope

Day 5: Jumping jack

Day 6: Basketball
Day 7: jumping rope