ࡱ> =?<y bjbj 40{{nn84H4|||||WWW*,,,,,,$ m#PWWWWWP||e___WR||*_W*__>|`;V{0^,#7##WW_WWWWWPPKWWWWWWW#WWWWWWWWWn : Name__________________________ Grade_____ Period/Day_______ Heart Rate Activity Worksheet Part I- Calculate your HR Zones using both formulas Use the Maximum HR Formula to get the HR zones: Calculate your Resting Heart Rate (RHR) __________ The RHR should be taken first thing on 3 consecutive mornings upon waking and before getting out of bed. Calculate your estimated Maximal Heart Rate (MHR) _________ (220 Age = MHR) Calculate your Target Heart Rate Zone (THRZ) 65% _____ and 80% _____ of your MHR. (MHR X .65 = 65% of MHR) and (MHR X .80 = 80% of MHR Use the Karvonen Formula to get the HR zones: (This is a much harder way to get your zones) Calculate your Resting Heart Rate (RHR)__________ RHR should be taken first thing in the morning upon waking and before getting out of bed. Calculate your Maximum Heart Rate (MHR)________ Go outside and sprint as hard as you possibly can until you can not go anymore and you feel a lot of muscle pain. Take your 6 second pulse and add a 0 (zero). Write this number down. Calculate your Target Heart Rate Zone at 65%_____and 80%_____ of your HR Reserve. [(MHR RHR) X .65] + RHR and [(MHR RHR) x .80] + RHR Part II- Perform the following activities and write down your HR response Perform each activity. Take your heart rate at the end of each activity. A. Use your carotid or radial artery and count the beats for 6 seconds. Add 0 to the number that you count. B. Use your heart rate monitor/watch. Activity Heart Rate THRZ (Y or N) Laying (Resting HR) _________ _________ Standing (1 minute) _________ _________ Medium Paced Walk (5+ minutes) _____ _________ _________ Continued Part II- Perform the following activities and write down your HR response Activity Heart Rate THRZ (Y or N) Push Ups (max #) _____ _________ _________ Forearm Planks (1 minute) _________ _________ Jump Rope (3+ minutes) _____ _________ _________ Bleacher Steps (home or visitor side) _________ _________ Jogging (5+ minutes) _____ _________ _________ Triceps Dips (max #) _____ _________ _________ Elliptical (5+ minutes) _____ _________ _________ Pilates Class/time: _____ _________ _________ Yoga Style/time: ________________ _________ _________ Cycling (5+ minutes) _____ _________ _________ Weight Training/time: _____ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Other: __________________ _________ _________ Post-Workout Stretching _________ _________ Activity Reflection Questions: 1. Why is it important to calculate your resting HR? How do you TRULY get your resting HR? 2. Which activities produced the lowest Heart Rates? Why do you think this is the case? 3. Which activities got you close, but not quite, in your THRZ? What could you do during these activities to get you in your THRZ? 4. Which activities got you right in your THRZ? 5. To gain optimum fitness, do you want to train in the higher end of the zone or lower end of the zone? Why? 6. To burn the most FAT, which part of your THRZ do you want to train, lower or higher? Why? 7. To burn the most calories, what do you need to do to your HR? Why? 8. What do you think happens to your RHR over time if you have a regular workout program? Why? 9. What happens to your THRZ over time if you have a regular workout program? Why? 10. How long should you work out in the mid range of your THRZ? Why?     )6=>?\]^  + 2 3 y ˻sh\s\sQEsEho|hP5OJQJho|hPOJQJho|ho|5OJQJho|ho|OJQJho|hm5OJQJho|hmOJQJho|hm56>*OJQJho|hM)56>*OJQJho|hM)5OJQJ ho|hmho|h$5CJ,OJQJaJ,ho|hm5CJ,OJQJaJ,h~5OJQJhk5OJQJhXN5OJQJhQt5OJQJ>?]^_ `  7 8 ! Q & F hgdmgdm -DM gdJ$a$gdmgdXN 8 f 0 H  + 0 ] , / 8 ? C I r МЕzkzcXLXLXho|hzN5OJQJho|hzNOJQJho|OJQJho|h3f56>*OJQJho|hM)56>*OJQJho|hM)5OJQJ ho|hmho|hM)OJQJho|h3f5OJQJho|hm56OJQJho|hm56>*OJQJho|hmOJQJho|hQt5OJQJho|hP5OJQJho|hm5OJQJQ ] GH -DM gdo| [$\$gdM)gdM)gdM) -DM gdJ & F hgdmgdm & F hL^`Lgdmr  "-/12;FGHYlmnwҿ˸˱˱˸˟xocho|ho|5OJQJho|5OJQJho|hQt5OJQJ\h2NV5OJQJ\ho|h3f5OJQJ\ho|hM)5OJQJ\ho| ho|h2 ho|hQtho|hQt>*h2NV ho|hM)ho|hM)>*ho|ho|OJQJhM)OJQJho|OJQJho|h3fOJQJ!34fgCDz{OPgd2NVgdM)gd2gdo|gdo| '24BMZegp}~*,.7BCNaĹĝҁҁvҹhM)5OJQJ\ho|hM)5OJQJ\ho|hQt5OJQJ\ho|h25OJQJ\ho|h;5OJQJ\h2NV5OJQJ\ho|h3f5OJQJ\ho|5OJQJ\h2NV ho|ho|ho|ho|>*ho|ho|56>*OJQJ.azPVWlu4HPQfz{4[\Ꙏxho|hS3OJQJho|hOJQJho|h~OJQJho|h3f5OJQJ\hM)5OJQJ\ho|hQt5OJQJ\ho|hM)5OJQJ\ho|ho|5OJQJ\ho|h2NV5OJQJ\h2NV5OJQJ\ho|5OJQJ\/IJ{|\]^_`gdmgd2NVgdo|gdM)EFGHI{|}~PQRST[gdm TZhz9hz9CJOJQJaJhTI@jhTI@U ho|hho|hxOJQJho|hOJQJho|hkOJQJ[\]^_gdzNgdm21h:pk/ =!"#$% ^ 2 0@P`p2( 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p8XV~_HmH nH sH tH @`@ NormalCJ_HaJmH sH tH B@B M) Heading 2$@&5OJQJ\DA D Default Paragraph FontRiR  Table Normal4 l4a (k (No List B^@B M) Normal (Web)dd[$\$4@4 zNHeader  !4 4 zNFooter  !PK![Content_Types].xmlN0EH-J@%ǎǢ|ș$زULTB l,3;rØJB+$G]7O٭V$ !)O^rC$y@/yH*񄴽)޵߻UDb`}"qۋJחX^)I`nEp)liV[]1M<OP6r=zgbIguSebORD۫qu gZo~ٺlAplxpT0+[}`jzAV2Fi@qv֬5\|ʜ̭NleXdsjcs7f W+Ն7`g ȘJj|h(KD- dXiJ؇(x$( :;˹! I_TS 1?E??ZBΪmU/?~xY'y5g&΋/ɋ>GMGeD3Vq%'#q$8K)fw9:ĵ x}rxwr:\TZaG*y8IjbRc|XŻǿI u3KGnD1NIBs RuK>V.EL+M2#'fi ~V vl{u8zH *:(W☕ ~JTe\O*tHGHY}KNP*ݾ˦TѼ9/#A7qZ$*c?qUnwN%Oi4 =3N)cbJ uV4(Tn 7_?m-ٛ{UBwznʜ"Z xJZp; {/<P;,)''KQk5qpN8KGbe Sd̛\17 pa>SR! 3K4'+rzQ TTIIvt]Kc⫲K#v5+|D~O@%\w_nN[L9KqgVhn R!y+Un;*&/HrT >>\ t=.Tġ S; Z~!P9giCڧ!# B,;X=ۻ,I2UWV9$lk=Aj;{AP79|s*Y;̠[MCۿhf]o{oY=1kyVV5E8Vk+֜\80X4D)!!?*|fv u"xA@T_q64)kڬuV7 t '%;i9s9x,ڎ-45xd8?ǘd/Y|t &LILJ`& -Gt/PK! ѐ'theme/theme/_rels/themeManager.xml.relsM 0wooӺ&݈Э5 6?$Q ,.aic21h:qm@RN;d`o7gK(M&$R(.1r'JЊT8V"AȻHu}|$b{P8g/]QAsم(#L[PK-![Content_Types].xmlPK-!֧6 0_rels/.relsPK-!kytheme/theme/themeManager.xmlPK-!0C)theme/theme/theme1.xmlPK-! ѐ' theme/theme/_rels/themeManager.xml.relsPK] 0  r a Q [ 8@0(  B S  ?@HGI$ (  333333l l   4 4 f f ] ] ^ ^ _ _ F F G G H H { { | | } } ~ ~ Q Q R R S S \\]]l l   4 4 f f ] ] ^ ^ _ _ F F G G H H { { | | } } ~ ~ Q Q R R S S \\]]S/ | hhh^h`OJQJo(hHh88^8`OJQJ^Jo(hHoh^`OJQJo(hHh  ^ `OJQJo(hHh  ^ `OJQJ^Jo(hHohxx^x`OJQJo(hHhHH^H`OJQJo(hHh^`OJQJ^Jo(hHoh^`OJQJo(hHS/ |         eM)2;{n;TI@ 4HPS2NV3fQtxo|JzN$2mRkXN~yz96.S3@  @UnknownG*Ax Times New Roman5Symbol3. *Cx ArialCNComic Sans MSW.Copperplate Gothic Bold?= *Cx Courier New;WingdingsA$BCambria Math"qh[&Z F0y 0y !243QHX ?2!xx Heart Rate Activity Worksheet Winters, Heather Oh+'0  (4 T ` l x Heart Rate Activity Worksheet  C7075D08Winters, Heather7Microsoft Office Word@ա@@|i@¼0y ՜.+,0 hp  None Heart Rate Activity Worksheet Title  !"#$%&'()*+-./012356789:;>Root Entry F`[>@1Table$WordDocument40SummaryInformation(,DocumentSummaryInformation84CompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q