The document discusses heart rate and how it relates to aerobic exercise. It defines key heart rate terms: - Resting heart rate (RHR) is the heart rate at rest, normally 60-100 beats per minute. - Maximum heart rate (MHR) is age-related and equals 220 minus one's age. - Target heart rate zone (THRZ) is the optimal range for exercise intensity, between 65-85% of MHR. - The document encourages meeting aerobic guidelines of 3+ days per week of 30+ minutes in the THRZ.

1. Unit – Heart Rate Zones
Lesson 1 – What is Heart Rate?

2.  The most important muscle in
your body
 It is the pump that delivers
oxygen rich blood throughout
your body
 The heart is made up of cardiac
muscle and can become
stronger with use and good
health practices
 To improve and maintain the
strength of your heart it is
important to participate in
regular aerobic exercise
Introducing…The HEART

3.  Aerobic exercise guidelines also known as F.I.T.T. Principle
1. FREQUENCY – How often? At least 3 days per week
2. INTENSITY – How hard? In your personal Target Heart Rate Zone
3. TIME – How long? At least 30 minutes
4. TYPE – What kind? Jogging, walking, swimming
F.I.T.T. Principle
Based on the F.I.T.T. Principle are you
meeting aerobic exercise guidelines? If
not, what can you do to improve?

4.  The number of times your heart beats per minute (BPM)
 Also known as PULSE
 Normal HR varies from person to person, knowing yours can
be an important health gauge.
Resting Heart Rate (RHR) – heart pumping the lowest amount of
blood because body is at rest
 Normal RHR ranges from 60 – 100 BPM
What is Heart Rate?

6.  Maximum Heart Rate (MHR) – age related number of BPM of
the heart when working at maximum
MHR= 220 – Age
 Knowing this number along with RHR allows you to find the
correct intensity for your body when being physically active.
 Low intensity, closer to RHR
 High intensity, closer to MHR
 Given this information, where do you think HR should range
during physical activity?
What is Maximum Heart Rate?

7.  Target Heart Rate Zone (THRZ) – range that defines the upper
and lower limits of training intensities.
THRZ lower = MHR x 0.65
THRZ higher = MHR x 0.85
 This is how you know if you are doing too much or not enough
 This zone is also a good indicator of your physical health
 Remember to listen to your own body! Every BODY works and
responds differently.
What is Target Heart Rate Zone?

9. Let’s take a closer look
• How to take HR
• HR monitors in Physcial Education
• How to work a stopwatch
Now, with a partner discuss the following questions:
1. What do you think will happen to your body as you
become physically active?
2. Do you think your HR will be higher after speed
walking or running? Why?
3. Based on what you have learned and already know, do
you think that RHR can be improved?

11. Study this graph. Based on the visual, what seems to happen to HR as you
exercise? How do you think your HR will change given the same activities?