Heart Rate

5/03/2012SHMD 139

The cardiovascular system is made up of 3 parts:

◦ The HEART: A large muscular pump

◦ Blood vessels: Carry blood around the body

◦ Blood: Carries oxygen to muscle cells

THE HEART structure

Pg 18

SUMMARY Right atrium – receives

deoxygenated blood from the

organs of the body

Right ventricle – pumps

deoxygenated blood to the lungs

Left atrium – receives

oxygenated blood from lungs

Left ventricle – pumps

oxygenated

blood to all organs of the body

THE HEART structure

Pg 19

WHAT IS YOUR PULSE?

YOUR PULSE IS YOUR HEART RATE, OR THE

NUMBER OF TIMES YOUR HEART BEATS IN

ONE MINUTE.

Unit of measurement:

Beats per minute (bpm)

HEART RATE pulse

The resting heart rate is a person's heart rate when they

are at rest, that is lying down but awake, and not having

recently exerted themselves.

resting HEART RATE

Category Males (bpm) Females (bpm)

Normal 60-80 60-80

Average 70 76

Proceed with caution 90-99 90-99

GP referral 100+ 100+

Pg 167

Two Methods:

1. Heart rate monitor

2. Manually

The best time to measure resting heart rate is before the person gets out of bed and experiences the stresses of the day.

MEASURING RESTING HEART RATE

Pg 167

RADIAL PULSE

BRACHIAL PULSE

wrist

elbow

resting HEART RATE

Pg 167

Measuring Manually:1. Let your client sit down and rest for 5 minutes

2. Find their radial (wrist) or brachial (elbow) pulse

3. Place your middle and index fingers over the pulse

NEVER USE YOUR THUMB AS IT HAS A PULSE OF ITS OWN AND WILL PRODUCE AN INACCURATE READING

4. Count the pulse for 60 seconds and record the result before repeating for another 60 seconds

5. If there is a large variation in readings you should take a third reading

MEASURING RESTING HEART RATE

Pg 167

WHAT HAPPENS TO

YOUR HEART

WHEN YOU EXERCISE?

exercise HEART RATE

During exercise, a number of changes take

place to the cardiovascular system

HEART RATE INCREASES to ensure that the

working muscles receive adequate amounts

of oxygen and nutrients, and that waste

products are removed

exercise HEART RATE

Pg 33

Before you even start exercising there is an

increase in your heart rate, called the

‘ANTICIPATORY RISE’

When you think about exercising it

stimulates the sympathetic nervous system

(Brain) to release adrenaline, which makes

the heart beat faster

exercise HEART RATE

Pg 33

The highest number of heart beats per minute (bpm) your body can achieve during maximum exertion (exercise).

Maximum heart rate = 220 – age

Example: = 220 – 18= 202 bpm

NOT 100% ACCURATE, just an estimation

MAXIMUM heart rate

Pg 146

When training aerobically, it is important

to monitor the exercise intensity

3 methods:

1. Heart rate training zones

2. Rate of perceived exertion (RPE)

3. Karvonen formula

Methods of Monitoring EXERTION

Pg 244

The intensity of exercise can be monitored by expressing it as a percentage (%) of maximum heart rate (HRmax)

1. Calculate HRmax

2. Calculate % of HRmax

Heart rate TRAINING ZONES

Pg 244

Effective zones for different groups as % of HRmax

Beginners 60 – 70% of HRmax

Intermediate 70 – 80% of HRmax

Advanced 80 - 90% of HRmax

Example: A 21 year old student wants to start running to get fit. Calculate his heart rate training zone.

Heart rate TRAINING ZONES

Pg 244

1. Calculate HRmax

= 220 – age= 220 – 21= 199 bpm

2. Calculate % of HRmax

(Aerobic training zone for beginners = 60 – 70%)60 x 199 ÷ 100 = 119 bpm70 x 199 ÷ 100 = 139 bpm

Thus his heart rate training zone is 119 – 139 bpm.

Scale which can be used by the participant to

rate how hard they feel they are working

between two extremes

Rather than monitoring heart rate, the

participant is introduced to the scale and

then asked during the aerobic session where

they feel they are on the scale of 1-15.

Rate of Perceived Exertion (RPE)

Pg 245

RPE SCALE1 Rest

2 Extremely light

3

4 Very light

5

6 Light

7

8 Somewhat hard

9

10 Hard

11

12 Very hard

13

14 Very, very hard

15 Exhaustion

To achieve aerobic

fitness gains, the

participant needs to

be working around

12 to 15 on the RPE

scale

Pg 245

1. Define:

a. Resting heart rate. 2

b. Maximum heart rate. 2

2. Name the 3 parts that make up the cardiovascular system. 3

3. What is the unit of measurement of heart rate? 1

4. In tabular form, categorize the normative values for heart rat 7

5. When is the best time to measure resting heart rate? 2

6. Where is the radial pulse found on the body? 1

7. Where is the brachial pulse found on the body? 1

QUESTIONS?

8. Describe the procedure for measuring resting heart rate. 10

9. What happens to your heart rate when you exercise, and why 2

10. What calculation is used to measure the estimated maximum heart rate of

a person? 2

11. Calculate the maximum heart rate of a person who is 34 years old. 2

12. List the 3 methods for monitoring intensity during exercise. 3

13. What is the effective heart rate training zone for:

a. Beginners. 2

b. Intermediate. 2

c. Advanced. 2

QUESTIONS?

14. Calculate the heart rate training zone of a 29 year old who is starting to train for the first time.

515. Calculate the heart rate training zone of a 36 year old who has

advanced training. 516. Give a short explanation of the RPE scale and explain how it is

used. 417. What does 1 represent on the RPE scale? 118. What does 15 represent on the RPE scale? 119. To achieve aerobic fitness gains, where on the RPE scale should the

athlete be training? 120. What do the following abbreviations stand for?

a. Bpm 1b. RPE 1c. Hrmax 1

QUESTIONS?