This document provides information on how to calculate target heart rate for cardiovascular fitness testing. It explains that target heart rate is the range of beats per minute one should aim for during exercise. It then outlines a two part process for determining an individual's target heart rate range. Part one involves gathering maximum heart rate, resting heart rate, and calculating heart rate reserve. Part two uses these values to calculate the lower and upper limits of the target heart rate range for moderate intensity exercise between 50-70% of maximum heart rate. An example is provided showing for a 15 year old, the target heart rate range for moderate intensity exercise would be between 105.5 bpm and 161.5 bpm. The document also lists several common fitness tests

1. CARDIOVASCULAR
FITNESS TEST
PREPARED BY:
SHIERLEY L. SIBAYAN

2. What Is Cardio Fitness?
Cardio fitness refers to how
well your heart, lungs, and
organs consume, transport,
and use oxygen throughout
your workout.
Cardio fitness measures
how well your body can
perform a rhythmic,
dynamic activity at a
moderate to high intensity
for extended periods of time. This Photo by Unknown author is licensed under CC BY-NC.

3. TARGET HEART RATE
Is the range of beats per
minute we should aim
during exercise
We use this to monitor our
heart rate and to know the
intensity of our workout is
too easy , moderate or too
much

4. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS?
THERE ARE TWO PARTS :
PART 1 – GATHERING OF DATA
▪ MAXIMUM HEART RATE (MHR) - is as fast as your heart can beat
▪ RESTING HEART RATE (RHR) - is the number of beats per minute
your heart completes when you are completely at rest.
▪ HEART RATE RESERVE (HRR) - is a calculation you can use to find
your target heart rate (THR)

5. HOW TO CALCULATE TARGET HEART RATE FOR FITNESS?
PART 2
– COMPUTING TARGET HEART RATE USING YOUR DATA

6. PART 1
STEP1
GET YOUR MAXIMUM HEART RATE (MHR) SUBTRACT YOUR
AGE TO 220
EXAMPLE:
220-15 = 205
▪MHR=205
MAXIMUM HEART RATE

7. PART 1
STEP2
GET YOUR RESTING HEART RATE (RHR)
*IN THE MORNING OR WHILE COMPLETELY RESTING,
COUNT YOUR PULSE BEAT FOR 1 MINUTE
EXAMPLE: 60 BEATS PER MINUTE
RHR=60

8. PART 1
STEP3
▪ CALCULATE YOUR HEART RATE RESERVE (HRR)
▪ SUBTRACT YOUR RESTING HEART RATE FROM YOUR
MAXIMUM HEART RATE
EXAMPLE: 205-60 = 145 BPM
HRR=145

9. EXERCISE INTENSITY
MODERATE EXERCISE INTENSITY
50% TO ABOUT 70% OF YOUR MAXIMUM HEART RATE
VIGOROUS EXERCISE INTENSITY
70% TO ABOUT 85% OF YOUR MAXIMUM HEART RATE

10. EXERCISE INTENSITY

11. PART 2
STEP1
CALCULATE YOUR TARGET HEART RATE TO 50% INTENSITY
EXERCISE
MULTIPLY YOUR HRR BY .5(50%) AND ADD YOUR RHR
MHR=205
RHR=60
HRR=145

12. MULTIPLY YOUR HRR BY .5(50%) AND ADD
YOUR RHR
▪ MHR=205
▪ RHR=60
▪ HRR=145 EXAMPLE:
145X.5=72.5
72.5+60=132.5
50%=132.5 TARGET HEART RATE

13. PART 2
STEP2
CALCULATE YOUR TARGET HEART RATE TO 70% INTENSITY
EXERCISE
MULTIPLY YOUR HRR BY .7(70%) AND ADD YOUR RHR
MHR=205
RHR=60
HRR=145

14. MULTIPLY YOUR HRR BY .5(50%) AND ADD
YOUR RHR
▪ MHR=205
▪ RHR=60
▪ HRR=145
EXAMPLE:
145X.7=101.5
101.5+60=161.5
70%=161.5 TARGET HEART RATE

15. SUMMARY
TARGET HEART RATE FOR MODERATE EXERCISE
(50%-70% FOR 15 YEARS OLD)
MAXIMUM HEART RATE – 205 BPM
MINIMUM OR LOWER LIMIT – 105.5 BPM
MAXIMUM OR UPPER LIMIT – 161.5 BPM

17. ROCKPORT WALKING TEST (YOUNG LADIES)

18. ROCKPORT WALKING TEST (MENS)

19. 3 MINUTE STEP TEST

20. ASTRAND RHYMING BIKE TEST

21. 12-MINUTE SWIMMING ASSESSMENT