Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR-resting HR) x % Intensity] + resting HR example (Max HR)- (Max HR) - (RHR) x 0.70+ (RHR) × 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds = work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown

Chapter 15: Lab Assignment: Heart Rate and Aerobic Prescription (2 pages) 1. Resting Heart Rate (RHR): record your resting heart rate by taking your pulse for 10 seconds and multiplying the number by 6. What is a normal resting heart rate ×6= (RHR). , and how does yours compare? 2. Maximum Heart Rate (MHR)-what is a Maximum Heart Rate? Calculate your maximum heart rate by subtracting your age in years from 220. 220- (age) = (MHR) 3. Calculating a Heart Rate Range: Using the Karvonen formula, calculate a range of 70% to 75% of your maximum heart rate. Target Heart Rate = [(max HR-resting HR) x % Intensity] + resting HR example (Max HR)- (Max HR) - (RHR) x 0.70+ (RHR) × 0.75 + (RHR) = (RHR) = Why should we figure out our Target Heart Rate? What is the benefit of using the Karvonen formula? 4. Utilize the Fartlek Aerobic Training/Speed Play Method for 10 minutes. 1 minute (run/jog/speed walk)-1 minute (jog, walk). Take your heart rate immediately upon completion for 1 minute. Are you in your 70%-75% target? HR 5. Next you will utilize the Interval Aerobic Training Method for 10 minutes. 30 seconds = work 30 seconds=rest © 2019 T. Jeff Chandler and Lee E. Brown

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