Bell Ringer (Day 2) You’ve just had one of the most grueling days

of your life when you stumble upon a wishing well. While you don’t typically believe in such things, you need a pick-me-up. So you toss a penny down the well and make a wish. Lo and behold, it comes true!!!

(3 paragraphs , 5 sentences each)

Target Heart Rate and VO2 MaxObjectives: 1. Discuss the differences between aerobic and anaerobic activity2. To learn how exercising within your target heart rate can help you increase your

physical fitness.3. To learn how to calculate your target heart rate4. To learn how to calculate the different target heart rate zones5. To define and discuss how Maximal Oxygen Uptake

SOLs: 9.1, 9.1d, 9.1e: 9.2, 9.2a, 9.4, 9.4a, 9.4b

Getting Motivated? There are two types of exercising that you can

do when doing activities. Aerobic – with Oxygen Anaerobic – without Oxygen

In either activity, it is important that you choose the the right one. Some considerations:

Enjoy the activity It interests you It is convenient You have the time

Aerobic Activities Aerobic exercises are vigorous and use a

continuous supply of oxygen. This type of exercise usually last about 20

minutes. Running a couple of miles is an aerobic

exercise. Swimming, dancing, cycling and jogging may

all be aerobic exercises.

Anaerobic An intense physical activity in which the

body’s supply of oxygen does not meet the demand (Usually of short duration).

“Can you hold your breath?” Then it is an anaerobic exercise.

Running a 100-meter dash is an anaerobic exercise

Weightlifting is an anaerobic exercise

OK……now Heart Rate

Target Heart Rate (THR) The heart rate at which one aim’s to exercise Knowing your target heart rate is necessary to

maintain a safe, effective program. This rate is actually a range and is a measure

of the intensity of your workout. There is a simple formula to determine your

target heart rate.

Heart RateYou will need to find two

types of heart rates: Maximum Heart Rate Resting Heart Rate

To Determine Your Resting Heart Rate

Your can take your resting heart rate by counting your pulse for a full minute before you get out of bed in the morning or while reading a good book.

This RHR will become lower as your cardio respiratory endurance improves.

Target Heart Rate• First find your resting heart rate – so

relax!!!

• The second you want to find is your Maximum heart rate (MHR).

• MHR is an estimate number of times your heart will beat while exercising at your peak.

Karvonen FormulaHere’s an example of a 50 year old with a resting heart rate of 65

bpm. He wants to train at 70% of his maximum heart rate:

Step I:

220 - age (years) = MHR (beats per minute)• 220 - 50 = 170 bpm• MHR = 170 bpm

Step II:• MHR – RHR = (heart rate reserve)• 170 – 65 = 105

Karvonen FormulaStep III

(HRR x 70%) + RHR = Training Heart Rate at 70% of MHR (105 x 0.70) + 65 = 139 bpm

Your Turn(THR Lab)

Target Heart Rate Formula cont’d After finding you maximum heart rate, now

you want to find out the lower and higher end of THR.

Lower .50 x MHR

Higher .90 x MHR

Calculate yours!!

Heart Rate Zones

Healthy Heart Rate Zone = 117.5 – 128 (50% to 60%)

Weight Management Zone = 128 – 139 (60% to 70%)

Aerobic Zone = 139 – 149 (70% to 80%)

Anaerobic Threshold Zone = 149 – 159.5 (80% to 90%)

Red Line Zone = 159.5 – 170 (90% to 100%)

Target Heart Rate Chart

Define Your Training Zone Easy Run (recovery zone)

Pace: One to two minutes slower than marathon pace% Max heart rate: 65 to 70%Perceived Effort: 3 to 4/easyTalk Test: Complete conversation

Training Run (aerobic zone)Pace: Marathon pace or slightly slower% Max heart rate: 75 to 85%Perceived Effort: 5 to 6/moderateTalk Test: Full sentences

Tempo Run (threshold zone)Pace: 20 to 30 seconds slower than 5-K pace% Max heart rate: 88 to 92%Perceived Effort: 7 to 8/hardTalk Test: A few words at a time

Intervals (VO2 max zone)Pace: Mile to 5-K pace or faster% Max heart rate: 95 to 100%Perceived Effort: 9/very hardTalk Test: Can't...talk...must...run...

Maximal Oxygen Uptake

Maximal Oxygen Uptake is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual.

Maximum Oxygen Uptake (Vo2 max)

This test consists of walking/running on a treadmill, at increased loads, for 12 to 15 minutes. The oxygen used during the maximal effort is the maximal oxygen uptake (Vo2 max). The higher the Vo2 max the fitter is the individual.

The level of Vo2 max depends on the

proper functioning of three important body systems.

Respiratory System Cardiovascular System Muscular - Skeletal System

Body Systems

Respiratory System While reading this note you will inhale two or more times

without even thinking about it. Respiration is the taking in of oxygen from the air,

transporting this air to the lungs, and distributing oxygen into the blood.

Cardiovascular System The cardiovascular system moves blood throughout your

body. Your heart pumps and distributes oxygen rich blood

throughout the body.

Muscular - Skeletal System Bones form the body’s

framework. Bones, however, cannot

produce movement without the muscles that are attached.

All body movements depend on 3 characteristics of muscle tissue:

To contract, or shorten To extend, or stretch To return back to the original

shape

Quiz Next Class

THE END!!