Physical Education 1 and

3
P.E. Instructor: Mr. GERALDO E. GOJAR
Selah - "Wonderful Merciful Savior" (Official Video) - You
Tube
 The Heart
When blood circulates in the body,
it enters the heart through the
right atrium, passes through to the
right ventricle, and flows out
through the pulmonary artery to
the lungs, where it picks up oxygen
and gets rid of carbon dioxide.
From the lungs, blood returns to the left atrium and then enters
the left ventricle, where it is pumped to the body through the
aorta.
About the Heart and Circulatory System
The circulatory system is composed of the heart and blood vessels,
including arteries, veins, and capillaries. Our bodies actually have
two circulatory systems: The pulmonary circulation is a short loop
from the heart to the lungs and back again, and the systemic
circulation (the system we usually think of as our circulatory system)
sends blood from the heart to all the other parts of our bodies and
back again.
The heart is the key organ in the circulatory system. As a hollow,
muscular pump, its main function is to propel blood throughout the
body. It usually beats from 60 to 100 times per minute, but can go
much faster when necessary. It beats about 100,000 times a day, more
than 30 million times per year, and about 2.5 billion times in a 70-year
lifetime.
The heart gets messages from the body that tell it when to
pump more or less blood depending on an individual’s needs.
When we’re sleeping, it pumps just enough to provide for the
lower amounts of oxygen needed by our bodies at rest. When
we’re exercising or frightened, the heart pumps faster to
increase the delivery of oxygen.
 What is heart rate?
Heart rate is the number of heartbeats per unit of time. Usually heart
rate is expressed as beats per minute (BPM). The heart beats to supply
oxygenated clean blood from the left ventricle to the blood vessels of the
body via the aorta.

Heart rate is important because the heart's function is so important. The

heart circulates oxygen and nutrient-rich blood throughout the body. When
it's not working properly, just about everything is affected. Heart rate is
central to this process because the function of the heart (called "cardiac
output") is directly related to heart rate and stroke volume (the amount of
blood pumped out with each beat).
What should you know about your heart rate?
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.
Your heart rate, or pulse, is the number of times your heart beats
per minute (bpm). Normal heart rate varies from person to person.
Knowing yours can be an important heart-health gauge.
As you age, changes in the rate and regularity of your pulse can
change and may signify a heart condition or other condition that
needs to be addressed.
Where is it and what is a normal resting heart rate (RHR)?
The best places to find your MAJOR PULSE POINTS
pulse are the:
 Side of your neck (carotid)
 Wrists (radial)
 inside of your elbow
(brachial)
 between the thigh and the
groin (femoral)
 top of the foot (dorsalis
pedis)
MAJOR PULSE POINTS
 To get the most accurate reading, put your finger over your
pulse or side of the neck and count the number of beats in 60
seconds.
 Your resting heart rate is the heart pumping the lowest amount
of blood you need because you’re not exercising. If you’re sitting or
lying and you’re calm, relaxed and aren’t ill, your resting heart rate
(RHR) is normally between 60 (beats per minute) and 100 (beats per
minute).
But a heart rate lower than 60 doesn’t necessarily signal a
medical problem. It could be the result of taking a drug such as a beta
blocker. A lower heart rate is also common for people who get a lot
of physical activity or are very athletic. Active people often have a
lower resting heart rate (as low as 40) because their heart muscle is in
better condition and doesn’t need to work as hard to maintain a steady
beat. A low or moderate amount of physical activity doesn’t usually
change the resting pulse much. 
 The easiest way to measure your
RHR is to put two fingers on the
side of your neck or your wrist,
count how many beats you feel for
15 seconds, and then multiply by
four. 
NORMAL HEART RATE (RESTING HEART RATE)
A normal heart rate is usually stated as 60 to 100 beats per minute. Slower than
60 is bradycardia ("slow heart"); faster than 100 is tachycardia ("fast heart").
But some experts believe that an ideal resting heart rate is closer to 50 to 70.
Regardless of what is considered normal, it's important to recognize that a
healthy heart rate will vary depending on the situation.
 What is Target Heart Rate?
Nearly all exercise is good. But to be sure you’re getting the most from
your workout yet staying at a level that’s safe for you, you can monitor
how hard your heart is working.
Aiming for what’s called a “target heart rate (THR)” or “Training Heart
Rate” can help you do this, says Johns Hopkins cardiologist Seth Martin,
M.D.,
Your target heart rate is a range of numbers that reflect how fast your heart
should be beating when you exercise. “A higher heart rate is a good thing that
leads to greater fitness,” says Johns Hopkins cardiologist Michael Blaha,
M.D., M.P.H. During exercise, you can monitor heart rate and try to reach this
target zone. Doctors also use target heart rate to interpret the results of a
cardiac stress test.
How to Find Your Target Heart Rate
First, it helps to know your resting heart rate, Martin says. Find your pulse
(inside your wrist, on the thumb side, is a good place). Then count the number of
beats in a minute—that’s your resting heart rate. (Alternately, you can take your
pulse for 30 seconds and double it.) The average resting heart rate is between 60
and 100, he says. The more fit you are, the lower your resting heart rate; for very
fit people, it’s in the range of 40 to 50 beats per minute.
Target heart rate is generally expressed as a percentage (usually between 50
percent and 85 percent) of your maximum safe heart rate. The maximum rate is
based on your age, as subtracted from 220. So for a 50-year-old, maximum heart
rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your
target would be 50 percent of that maximum, or 85 beats per minute. At an 85
percent level of exertion, your target would be 145 beats per minute. Therefore,
the target heart rate that a 50-year-old would want to aim for during exercise is 85
to 145 beats per minute.