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A1.05.1 Calculating Target Heart Rate

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34 views

A1.05.1 Calculating Target Heart Rate

Uploaded by

khloe.arthur1230
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Calculating Target Heart Rate

Using the Karvonen Method

1. Take three resting pulse counts and record each below. Make sure you are at total rest when you
take your pulse and that it has been at least 30 minutes since your last strenuous activity.
(10 points)

Pulse one______________ Pulse two______________ Pulse three______________

Find the average of the three pulse counts: Average________


Formula: (Pulse one + Pulse two + Pulse three) /3

2. Using the Karvonen method described in your reading, calculate your own target heart zone
below. (25 points)
220 minus age = maximum heart rate (MHR)
MHR minus resting heart rate (RHR) = heart rate reserve (HRmaxReserve)
(HRmaxReserve times 50%) plus RHR = Target Heart Rate (low end)
)HRmaxReserve times 85%) plus RHR = Target Heart Rate (high end)

Step 1. 220 - _______ = _________


age MHR

Step 2. ________ - _____ = _______


MHR RHR HRmaxReserve

Step 3. (.5 x ___________ ) + _______ = _____________


HRmaxReserve RHR Training Heart Rate (low end of zone)

Step 4. (.85 x ___________) + _______ = _____________


HRmaxReserve RHR Training Heart Rate (high end of zone)

3. Using the Karvonen method, calculate the training heart rates below.
(40 points total---20 points each) YOU MUST SHOW ALL STEPS TO RECEIVE CREDIT

a. 45 year old male with a resting heart rate of 76.

Step 1. 220 - _______ = _________


age MHR

Step 2. ________ - _____ = _______


MHR RHR HRmaxReserve
Step 3. (.5 x ___________ ) + _______ = _____________
HRmaxReserve RHR Training Heart Rate (low end of zone)

Step 4. (.85 x ___________) + _______ = _____________


HRmaxReserve RHR Training Heart Rate (high end of zone)

b. 26 year old female with a resting heart rate of 98.

Step 1. 220 - _______ = _________


age MHR

Step 2. ________ - _____ = _______


MHR RHR HRmaxReserve

Step 3. (.5 x ___________ ) + _______ = _____________


HRmaxReserve RHR Training Heart Rate (low end of zone)

Step 4. (.85 x ___________) + _______ = _____________


HRmaxReserve RHR Training Heart Rate (high end of zone)

4. Explain what happens to resting heart rate over time with consistent, regular exercise. As your resting
heart rate changes, why is that an important consideration in using the Karvonen formula? (25 points)

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