fitness exercise slides.

1. EXERCISE FOR FITNESS:
Physiological Indicators
Such as Heart Rate, Rate of
Perceived Exertion and
Pacing

2. •Taking your pulse during physical activity allows
you to measure how hard you are exercising.
•You exercise to stay within our target heart range.
•It is important that your heart rate is not too high.
•If you are a beginner, you should be able to
breathe comfortably while exercising.
•This will ensure that you are exercising at a level
that is safe and effective for your body.

3. Activity 1: Identify Me!
carotid ulnar radial
popliteal brachial apical

4. CARDIOVASCULAR EXERCISES
-Typically performed to improve and maintain
cardiovascular health.
(heart and lungs)
1. Heart Rate – the number of heart beats per
minute (bpm)
*Measuring (HR) may be done using the
pulse located at several anatomical sites in the
body.

5. 2. Maximal Heart Rate
MHR= 220 - age
3. Target Heart Rate
THR= (MHR-RHR) (Intensity factor) + RHR
4. Rate of Perceived Exertion (RPE)
-this is an assessment of the intensity of exercise
Pace or pacing – it is the rate or speed of
doing physical activities

6. Ex: A 20 year old student with a RHR of 70 bpm
MHR
220-20 = 200 bpm
THR at 60%
(200 - 70) (0.60) + 70 = 148 bpm
THR at 80%
(200 – 70) (0.80) + 70 = 174 bpm
THR Range is 148 bpm – 174 bpm

7. Pulse Site

8. The normal resting heart rate is 72 bpm, while resting rates
of 50 to 85 bpm are common, and that people with regular
physical activity will have lower resting heart rates than
people who do no regular physical activity. (Corbin, 2004)
•It is recommended that an individual will take his/her
heart rate for one minute as soon as he/she wakes up in
the morning.
•To be more accurate, the RHR must be taken for 3
consecutive mornings where the average must be
computed. Ex: D1 + D2 + D3
3

9. Assessment:
a. Popliteal
b. Radial
c. Pulse rate
d. Carotid
e. Beats per minute
f. Heart rate
g. 72 bpm
h. Pacing
i. Maximum heart rate
j. Apical
k. Rate perceived exertion

10. Activity 2: Feel the beat
DAY RESTING HEART RATE
1. May 6, 2023 (Saturday)
2. May 7, 2023 (Sunday)
3. May 8, 2023 (Monday)
TOTAL
AVERAGE