Name: ______Period ______
Heart Rate tracking Assignment: 2nd report card
This assignment will be daily in class for 2 weeks. You will take your heart rate each day at the start of class using one of the methods below AND record it. You will also take it in the middle of exercise (1 or 2 times) each class.
Then, complete the chart for each day and after the 2 weeks, complete the remainder of the assignment.
How to take my heart rate for this assignment:
Method 1:
Using two finger method (pointer and middle) on your throat (just below your jaw bone and slightly towards front)
OR
On your Radial Artery (on wrist towards outside just below thumb)
Count the “bumps” for 6 seconds then multiple the number by 10. This is your estimated heart rate beats per minute (BPM). You need a watch/clock to do this or a friend counting “mississippi’s” in their head while you are counting the bumps.
Method 2:
Download a heart rate app on your smart phone. Popular apps are “Runtastic heart rate” OR “Instant heart rate”
Both have free versions but they limit how many times per day you may take your heart rate.
The “instant heart rate” app also comes with an explanation of Training Heart Rate
AFTER THE 2 WEEKS ARE OVER: Answer these questions/perform these tasks:
TURN IN ONLY GOOD COPIES! (computer or neatly by hand measured with rulers on a different sheet of paper.)
1) GRAPH your Estimated THR BPM for each day (line or bar works well)
2) Calculate the RANGE for EACH DAY between your Heart Rate at the start of class AND your THR during class
GRAPH the results (line or bar works well)
3) For most 9th graders, moderate exercise begins at a THR of 120 BPM.
How many days did your heart rate exceed 120 BPM? If it was less than 7, what is something fast and simple you can do in order to increase your intensity? Answer in at least two complete sentences.
4) Research suggests that in order to ensure a benefit to your heart, most 9th graders should get their HR between
143-156 BPM which for most 9th grades is between 70% and 75%. How many days did your heart rate fall in this range?
What kinds of exercises/physical activities were you doing when it reached this rate? Answer in at least 2 complete sentences if not more.
5) You’ve learned previously that there are different types of exercise and most fall under one of three categories:
Interval, continuous and circuit
RESEARCH online (my website or google or both) about these types of exercise and develop a brief argument about how one of them is best for you? (minimum 3 paragraphs for 3 supporting facts to your answer)
6) Traditionally, exercise physiologists and doctors suggest that we need a minimum of 30-60 minutes of physical activity daily at a moderate to vigorous level (aka..between 60% and 80% of our THR) in order to develop healthy heart and lungs. NEW research suggests we can get the same benefit in 10-15 minutes of high intensity interval training.
Research high intensity interval training (what it is) and find examples (you tube, google video, etc).
ANSWER: List 5 facts about HIIT including benefits of it compared to longer training then explain how it could help you (minimum 2 short paragraphs with a “fact chart” OR a 7-8 paragraph essay)
You may make this form on a google doc OR on your phone and input the information right away in class
EACH DAY, complete this chart AFTER CLASS. Remember your number
Day / Date / HR before class / Heart Rate during class (THR) / Approximate THR % based on my previous calculations* / What was I doing today when I took my THR* If you lost your THR paper, figure out THR by using this equation: 220- age multiplied by .65 = 65%. Substitute .70 for 70%, .75 for 75%, etc.