Name______
Student Worksheet for Penelope’s Pulsating Parameters
Penelope is 55 years old and recovering from open heart surgery. She is going to begin an aerobic conditioning program. It is important that Penelope increase her heart rate during exercise within a safe range. This program will help decrease her risk factors for reoccurring cardiac problems. Resting heart rates on 3 consecutive mornings are 74, 66, and 70. We will calculate the target heart rate range for her exercise program.
There are several steps to this problem.
Step 1:
The resting Heart Rate (RHR) is the average (mean) of 3 days heart rate data. For Penelope this is:
RHR = (66 + 74 + 70) / 3
RHR = _____
Step 2:
The Theoretical safe maximum heart rate (MHR) is found by subtracting the client’s age from 220.
The formula is: MHR = 220 – age
To use for Penelope substitute her age (55) and do the arithmetic.
So: MHR = 220 – 55
MHR = ______
Step 3:
The adjusted heart rate (AHR) is the difference between the resting heart rate (RHR) and the maximum heart rate (MHR). So the formula is:
AHR = MHR – RHR
To find AHR, substitute values for MHR and RHR and do the arithmetic.
For Penelope this means that:
AHR = ___ – ____
AHR = ___
Step 4:
The Target Heart Rate (THR) is an inequality formula. The THR is between the minimum parameter (the resting heart rate plus 65% of the Adjusted Heart Rate) and the maximum parameter (the resting heart rate plus 85% of the Adjusted Heart Rate).
The formula is: RHR + 65 %( AHR) < THR < RHR + 85 %( AHR)
For Penelope substitute in her RHR of 70 and her AHR if 95 and do the arithmetic. So: RHR + 65 %( AHR) < THR < RHR + 85% (AHR)
70 + ___(95) < THR < 70 + ___(95)
70 + _____ < THR < 70 + _____
Do the decimals make sense here? So round.
70 + __ < THR < 70 + __
___ < THR < ___
So…Penelope’s Target Heart Rate range is between ___ and ___.
Student examples:
A. Collect data:
Write in the morning resting pulse rates that you recorded on earlier days.
Day 1 ______Day 2_____ Day3______
Record your age: ______
B. Calculate your Target Heart Rate
Step 1:
The Resting Heart Rate (RHR) is the average of 3 days heart rate data. For yourself:
RHR = (_____+ ____+_____) / 3 RHR = _____
Step 2:
The Theoretical safe maximum heart rate (MHR) is found by subtracting the age from 220.
The formula is: MHR = 220 – age
So, MHR = 220 – ____
MHR = ______
Step 3:
The adjusted heart rate (AHR) is the difference between the resting heart rate (RHR) and the maximum heart rate (MHR). So the formula is:
AHR = MHR – RHR
To find AHR substitute values for MHR and RHR and do the arithmetic. For you, this means that:
AHR = _____ – ____
AHR = _____
Step 4:
The Target Heart Rate (THR) is an inequality formula. The THR is between the minimum parameter (the resting heart rate plus 65% of the Adjusted Heart Rate) and the maximum parameter (the resting heart rate plus 85% of the Adjusted Heart Rate).
The formula is: RHR + 65 %( AHR) < THR < RHR + 85 %( AHR)
Substitute RHR and AHR and do the arithmetic:
RHR + 65 %( AHR) < THR < RHR + 85 %( AHR)
_____ + ___ (____) < THR < _____ +___ (___)
_____ + ______< THR < ______+ _____
Do the decimals make sense here? So round at the decimal.
_____ + _____ < THR < _____ + ____
______< THR < _____
Your Target Heart Rate range is between _____ and ______.
Now, try these…...suppose you have the following scenarios:
1. Students record their heart rate at the beginning of class for three days. Then they will use the data to find their:
Resting Heart Rate (RHR): ______
Maximum Heart Rate (MHR): ______
Adjusted Heart Rate (AHR): ______
Target Heart Rate (THR): ______
2. Mr. Slime is a 45 year old man admitted with a diagnosis of supraventricular tachycardia. Sam had to wear a heart monitor to record his heart rate and rhythm for three days. The data that was collected from the heart monitor was: Resting Heart Rate
Day 1 147
Day 2 163
Day 3 156
From this data, find Sam Slime’s:
Resting Heart Rate: ______
Maximum Heart Rate: ______
Adjusted Heart Rate: ______
Target Heart Rate: ______
3. Mrs. Smith is a 75 year old female who has a history of coronary artery disease, congestive heart failure and irregular heartbeat. The CNA records the vital signs as:
Monday, B/P 142/88, P – 68, R - 18
Tuesday, B/P 148/78, P – 58, R -16
Wednesday, B/P 140/80, P – 70, R – 18
Find Mrs. Smith’s: Resting Heart Rate: ______
Maximum Heart Rate: ______
Adjusted Heart Rate: ______
Target Heart Rate: ______
4. Mr. Coach is a 50 year old male who weighs 270 pounds and is 6 feet tall. He wants to start an exercise program using the given chart. Calculate his heart rate for the fitness training zone and for his red line training zone?
Fitness Zone = ______
Red Line Zone = ______
To find your target zone, look for the category closest to your age in the chart below and read across the line. For example, if you are 35 years old, your target heart rate zone is 93-138 beats per minute.
Age / Target HR Zone 50-80 % / Max HR100%10-19 / 105-
20-30 / 98-146 / b/min 195
31-40 / 93-138 / b/min 185
41-50 / 88-131 / b/min 175
51-60 / 83-123 / b/min 165
61+ / 78-116 / b/min 155
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50% to 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60% to 70% of maximum heart rate:
This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70% to 80% of maximum heart
rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80% to 90%maximum heart rate: Benefits of this zone include an improved VO2 maximum(the highest amount of oxygen one can consume during exercise) and thus an improved cardiac respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90% to 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
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