Question

Part I: Pulse Rate
Take your pulse at the wrist, as described on the Work Out tab of 4.02, and record it below.
Your count for 30 seconds ___ x 2 = ___ bpm Count again for 1 minute only = ___ bpm

Part II: Resting Heart Rate (RHR)
a. Record your heart rate for an equivalent of a minute.
b. Do not eat for two hours prior to taking your resting heart rate.
c. Sit or lay down for at least 30 minutes before taking resting heart rate.
d. An ideal time to take your resting pulse is immediately after waking from a night's sleep.
Take your resting heart rate for three days then find the average for three days.
Day 1 _____
Day 2 _____
Day 3 _____
Total _____ divide by 3 = _____ This is your Resting Heart Rate

Part III: Computing Your Target Heart Rate Zone (THR)
Your THR Zone is a range in which you are giving your heart a good workout. Exercising in your THR
Zone yields the greatest benefit from exercise.
Read the following information and study the examples provided before completing this activity.

1. Obtain your Maximum Heart Rate (MHR) by subtracting your age from 220.
Example
220 – 21 = 199

Your Information
220 - ____ = ____ (your MHR)

2. Subtract your resting heart rate (RHR) that you calculated in Part II above from the maximum
heart rate (MHR) that you just determined in Step 1.
Example
199 - 70 (RHR) = 129

Your Information
(MHR – RHR = ____)
____ - ____ = _____
3. Determine the percent of heart rate reserve at which you choose to train.
The lower limit of heart rate reserve for training purposes is 50% of your answer from Step 2.
The safe upper limit is 85% of your answer from Step 2.
Example
Lower Limit
129 x .50 = 64.5

Example
Upper Limit
129 x .85 =
109.7

Your Lower Limit
____ x .50 = ____

Your Upper Limit
____ x .85 = ____

4. Add your Part II resting heart rate to your answer from step 3.
Example
Lower Limit
64.5 +70 (RHR) = 134.5

Example
Upper Limit
109.7 +70 (RHR) =
179.7

Your Lower Limit
____ + ____ = ____

Your Upper Limit
____ + ____ = ____

Part IV: Recovery Heart Rate
1. What is an acceptable recovery heart rate level five minutes after exercising?
2. What is an acceptable recovery heart rate level 10 minutes after exercising?
3. What should you do in regard to the intensity of your workout if your post-exercise heart rate is
above either the five- or 10-minute levels?
4. What are some different ways to monitor your heart rate? Which method will you use and why?

Answer 1

i cant feel my heart beat

Answer 2

You have to record your own heart rate / pulse
and if you cant feel your heart beat then idk what you can do ø.ø
Maybe ask your teacher

Answer 3

in order to do this, you need to do as the instructions ask and write your results. as for the last set of questions, 1. should be 120 bpm after 5 minutes. 2. should be 100 bpm at 10 minutes. 3. should be minimize your workout intensity to lower your heart rate. and as for 4, there are many responses you can choose from. i would recommend doing this one on your own. there is also a worksheet that helps with the other answers and explains why a little better than i can.