Name____saniya napper____________________

Class Period: ____3rd_____________

Due Date: 9/15/2020

Target Heart Rate Worksheet

Your heart is the most important muscle in your body. It is the pump that delivers oxygen rich
blood throughout your body. Your heart is made up of ____cardiac_______ muscle. Like all
muscles it will become stronger with use. The type of exercise that will strengthen your heart is
called ___Aerobic exercise_______. As it strengthens, it will become a more powerful pump
that pushes more blood with each beat. What will happen to your resting heart rate as your heart
gets stronger? __RHR is lowered___________

To improve and maintain the strength of your heart it is important to participate in regular
aerobic exercise. Before beginning any exercise program you should consult a doctor to be sure
you are in good health.
Aerobic Exercise Guidelines (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 range

3. TIME (how long?)—at least 20 minutes

4. TYPE (what?)—jogging, swimming, bicycling

Here is how to calculate your target heart rate range…

1) First of all, you need the following data:

A) Maximum Heart Rate— (220 – your age = MHR)

My MHR = ___205______________
B) Resting Heart Rate— (count pulse at rest for 1 minute)
My RHR = ____72_____________

2) Enter the above data in the following two formulas and solve. The formulas

represent the lower (60%) and upper (85%) limits of your target heart rate
 range.
(60%)—___205___ - _72___ = __133__ x .6 = ___72__ + __79.8____ = __151.8____
MHR RHR RHR LOWER LIMIT

(70%)- ____205__ - __72____ = __133__ x.7 = ___72___ + _____93.1____ = ___165.1________

MHR RHR RHR LOWER/UPPER LIMIT

(85%)—___205__ - _72__ = __133_ x .85 = __72__ + __11.05____ = __83.05____

MHR RHR RHR UPPER LIMIT

3) Enter your target heart rate: 60% to 70% or 70 % to 85%

My target heart rate is:

__151.8/152__ to _83.05/83__ _165.1/165___ to _83.05/83____
lower limit upper limit lower limit upper limit
60% - 70% 70% - 85%

How to use your target heart rate:

After at least five minutes of continuous aerobic exercise take your pulse for

six seconds. Then multiply by 10 or add a zero to the end—for example, a six

second pulse of 17 would be 170. Check to see if your pulse us in your target heart

rate range. If it is higher—slow down. If it is lower—speed up. HAVE FUN!!!!