This document discusses various measures of exercise intensity and cardiovascular fitness. It defines resting heart rate and how to measure it, as well as maximum heart rate. It explains target heart rate zones and how to calculate minimum and maximum heart rates for moderate and vigorous exercise based on percentages of heart rate reserve and age. The document also distinguishes between different types of muscle contractions and defines cardio-respiratory endurance, VO2 max tests, muscular strength, and muscular endurance.

1. DETERMINING THE
RIGHT EXERCISE
INTENSITY

2. Resting Heart Rate
(RHR) - refers to the
number of times your
heart beats in one
minute while at rest.
The average RHR is 70-80
beats per minute
(BPM), though athletes
may have resting heart
rates as low as 40-50 BPM.

3. To take your resting
heart rate, take your
pulse for one minute
first thing in the
morning. You can also
take your pulse after
resting for 20-30
minutes if you're not
able to do it in the
morning.

4. Early morning is the
best time to
measure your
resting heart rate.
Lie down at least for 15 minutes
before measuring the RHR.

5. RESTING HEART RATE
Chart For Women Chart For Men

6. Maximum Heart
Rate - (MaxHR) is
the fastest your
heart can beat in a
minute.
To determine your actual
MaxHR you need to take
an electrocardiogram
test, monitored by a
qualified technician or a
doctor

7. Target Heart Rate
(THR) - Your Target
Heart Rate is a
percentage of your
MaxHR.

8. Heart rate reserve
(HRR) - is the difference
between a person's
measured or predicted
maximum heart rate and
resting heart rate.
Recovery Heart Rate
- is the change in your
heart rate after you stop
working out.

9. This is often used to gauge
exercise intensity
You compare your workout heart rate with your heart
rate after you have recovered for 1 - 2 minutes.
If you do not have much change in your heart rates,
you are not very fit (your heart still has to beat
rapidly, even though you have stopped working out. )
A common recovery heart rate is 20-30 beats per
minute. A person who is fit will have a higher
Recovery Heart Rate than an unfit person.

10. What should be the heart rate when engaging in a
moderately intense exercise? Given:
Age = 12
Resting Heart Rate
(RHR)= 70
STEP 1: Find the MaxHR
MaxHR = 208 -.7(Age)
208 - .7(12)
208 – 8.4
=199.6 (MaxHR)
STEP 2: Compute the HRR
HRR=MaxHR –RHR
199.6 - 70
=129.6 (HRR)
STEP 3: Compute Minimum
HR
for Moderate Exercise
HRR x 40% + RHR
129.6 x .40 + 70
51.84+ 70
=121.84

11. STEP 4: Compute Maximum HR
for Moderate Exercise
HRR x 55% + RHR
129.6 x .55 + 70
71.28 + 70
=141.28
STEP 5: Compute Minimum HR
for Vigorous Exercise
HRR x 50% + RHR
129.6 x .50 + 70
64.80+ 70
=134.80
STEP 6: Compute Maximum
HR for Vigorous Exercise
HRR x 85% + RHR
129.6 x .85+ 70
110.16+ 70
=134.80

15. Types of Muscle Contraction
Two types of Contractions
1. Isotonic Contraction or Dynamic
 Isotonic contractions maintain
constant tension in the muscle as
the muscle changes length.

16. Two type of Isotonic Contraction
a) Concentric Contractions
A concentric contraction is a type of muscle contraction in
which the muscles shorten while generating force,
overcoming resistance.
For example, when lifting a heavy weight, a concentric
contraction of the biceps would cause the arm to bend
at the elbow

17. b) Eccentric Contraction
 An eccentric contraction results in the elongation of a
muscle while the muscle is still generating force.
 Resistance is greater than force generated
 Eccentric contractions can be both voluntary and involuntary.

18. 2. Isometric Contractions or Static
 Isometric contractions generate force without
changing the length of the muscle
 Isometric contractions are frequently used to
maintain posture.
 Common in the muscles of the hand and forearm
responsible for grip.

19. Cardio-vascular endurance
Cardio-respiratory Endurance or Resting
Heart Rate: Indicator of aerobic fitness and
cardiac efficiency
the ability to perform large-muscle, dynamic
exercise of moderate to high intensity for
prolonged

20. Cardiovascular endurance is the ability of;
the heart,
the blood,
the blood vessels the
respiratory
system
to provide the required oxygen and fuel
to the muscles for carrying on a
particular exercise for specific period of
time at a steady rate

21. Maximal Oxygen Consumption test (VO2 Max)
measure maximal oxygen consumption
or VO2 max, an indication of an
individual’s cardiovascular fitness
determining appropriate maximum
heart rate in a fitness assessment should
also take into account blood pressure
A person with high blood pressure should
be evaluated by a physician prior to
proceeding with an exercise program.

22. Treadmill
Muscular Strength; tests
muscular strength of the
upper body, (Push Up Strength
Test), or Muscular Endurance
which tests the ability of
the muscles to exert force
over an extended period of
time.
the ability of muscles to work
against resistance

23. Muscular endurance
the ability of a muscle or group of muscles to
contract without becoming exhausted
is very important for people playing sports and
who have to sustain an activity for long periods
of time.

24. LET US TRY WITH AN
ACTIVITY