Monday(Now Friday) Lesson 3: Heart Rate & Perceived Exertion

PHE 10 Quarter 1

Even if you’re not an athlete, knowledge about your heart rate can help you monitor your fitness
level, and it might even help you spot developing health problems.

How do you calculate your resting heart rate (pulse)?

 Find your pulse with your fingers (inside of your wrist or neck)
 Best time to get your resting heart rate: in a relaxed state (usually morning or before bed)
 Count your pulse for 60 seconds (or 10 seconds and multiply by 6 for 60 seconds)

How do you calculate your Max Heart Rate?

You can calculate your maximum heart rate by subtracting your age from 220. For example, if
you're 20 years old, subtract 20 from 220 to get a maximum heart rate of 200. This is the
average maximum number of times your heart should beat per minute during exercise.

What does your heart rate mean?

When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better
condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a
higher resting heart rate is linked with lower physical fitness and higher blood pressure and body
weight.
 Target Heart Rate Zone
Part 1: How do you determine your Target Heart Rate Zone?

[Fill in the RED areas]

1. Find your max heart rate (220 – age)

a. (e.g. Forsythe’s max heart rate: 220-30 years old = 190)
b. YOUR MAX HEART RATE:

2. Find your Resting Heart Rate (RHR): How many beats per minute? It should be about 60 to
100 beats per minute (check pulse for 1 minute or 10 seconds and multiply by 6)
a. (e.g. Forsythe’s RHR = 74)
b. YOUR RESTING HEART RATE:

3. Multiply your Max Heart Rate by 0.68 (68%).

a. (e.g. Forsythe’s: 190 (MHR) x 0.68 = 129.2
b. YOUR ANSWER:

4. Multiply your Max Heart Rate by 0.75 (75%)

a. (e.g. Forsythe’s: 190 (MHR) x 0.75 = 142.5
b. YOUR ANSWER:

5. These two numbers are your average target heart rate zone for vigorous exercise intensity
when using the HRR to calculate your heart rate. Your heart rate during vigorous exercise
should generally be between these two numbers.

Forsythe’s Target Heart Rate zone: 129 - 143 Beats Per Minute.

YOUR TARGET HEART RATE ZONE:

PART 2: PERCEIVED EXERTION SCALE

 See page 3 for Perceived Exertion Scale photo

Part 2: What is your Target Heart Rate Zone for a “8” on the Perceived Exertion Scale?

Based off above’s calculations, you have now found your Target Heart Rate Zone for “6” (Fitness
zone Vigorous) on the Perceived Exertion Scale.

What is your Target Heart Rate Zone for “8” Performance Zone Strenuous? (81-85%)

YOUR ANSWER HERE:

(How to do so? Follow Part 1 to get your answer…however know your percentages (%) will be
different)!

Part 3: What sports / activities usually require an “8” Perceived Exertion Scale? List 2

YOUR TWO ANSWERS HERE:

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PERCEVEIVED EXERTION SCALE