This document provides instructions for students to calculate their maximum heart rate and target heart rate zone while learning jump rope skills. It explains that maximum heart rate can be estimated by subtracting one's age from 220. The target heart rate zone is then calculated to be between 70-85% of the maximum heart rate, found by multiplying the maximum by 0.70 and 0.85 respectively.

1. Heart Rate Assessment
Name: _____________
Direction: Today we are going to learn several jump skills. While we are learning
jump rope, we will measure our heart rate by heart rate monitor. First, we need to
find our target heart rate zone. To do this, we need to estimate our maximum heart
rate. In order to estimate our maximum heart rate, we need to subtract our age from
220. For example, if you are 16 years old, your estimated maximum heart rate is
204, because your subtract 16 from 220. Let’s calculate your maximum heart rate!
Maximum heart rate = 220 – (your age) =
Once you calculate your heart rate, let’s calculate our target heart rate zone.
According to a study, a zone of 70 to 85% of HR max has a positive effect on our
heart and aerobic fitness, without being to strenuous. There are two limits, upper
and lower limit. The target heart rate zone is between upper and lower limit. To
calculate upper limit, you need to multiply .85 to your maximum heart rate.
Upper Limit = .85 x HR max =
For lower limit, you need to multiply .70 to your maximum heart rate
Lower Limit = .70 x HR max =
Time spent in target zone Time spent below target
zone
Time spent above target
zone