Heart Rate 101 Exercise and Learning

Warrior Wake UpClass I Understanding your:Resting Heart Rate, Max Heart Rate and Recovery Rate (David)3 Heart Rate Zones (Slide)MarcUnderstanding your personal heart rate what the numbers are saying (Marc) ScnariosIndividualize the numbers (David)

Class II Sign Out the Ipad CartsHave the students wear the monitors (Use Breathe 2 Relax App) for resting heart rateReserve Ipad Cart:Polar Accounts and How To Use it and Navigating With Example (Kathy’s handout)

Aerobic vs. anaerobic exercise

Exercise falls into two general categories: aerobic and anaerobic.

Aerobic exercise is muscle movement that uses oxygen to burn both carbohydrates and fats to

produce energy.

Aerobic exercise includes walking, bicycling or swimming that temporarily increase your heart rate

and respiration. Aerobic exercise (also known as cardiovascular exercise) builds your endurance

over a long period of time.

Anaerobic exercise is muscle movement that does not require oxygen and only burns

carbohydrates to produce energy.

Anaerobic exercise activities include weightlifting and push-ups and sit-ups, which builds muscle

and physical strength through short bursts of strenuous activity. An ideal exercise program should

include both aerobic and anaerobic exercise.

Types of Heart Rates

Resting Heart Rate : The age related number of times your heart beats in one minute while you are relaxed and at complete rest. Maximum Heart Rate: The age related number of beats per minute of the heart when working at its maximum.

Recovery Rate: Is the rate at which the heart rate returns to baseline after a period of exercise. Typically the way to find this is to do some type of warm up exercise followed by 3 minutes of a 90% max heart rate workout. The Heart Rate Recovery is calculated by the change in heart rate during the first minute after stopping the 3 minute exercise. Ex: The 3 minute Heart Rate Recovery Fitness Test.

How to Calculate Your Heart Rate

Resting Heart Rate: Number of Beats Per minute

Maximum Heart Rate: 220 minus your age

Recovery Rate:Typically the way to find this is to do some type of warm up exercise followed by 3 minutes of a 90% max heart rate workout. The Heart Rate Recovery is calculated by the change in heart rate during the first minute after stopping the 3 minute exercise. Moderate in the Zone Heart Rate 70% 220 minus age X 70% 220-14=206x.70=144

I. If I am working hard but my color is in the grey and blue zones.

II. If I am not working hard and my color is in the grey and blue zones.

III. If I am not working hard but my colors are in the green and orange zones.

IV. I quickly jump from the grey or blue zone to the red zone.

Explain the possibilities for each of the scenarios

What should my goal be if?

I. I have a low resting heart beat and I am in good shape?

II. I have a high resting heart rate and I exercise regularly?

III. I have a high resting heart rate and I do not exercise regularly?

10 Factors that affect your heart rate

Break up into groups of 3

Each group try to come up with as many of the top 10 factors that affect heart rate

10 Factors that affect your heart rate 1. Illness (When bodies immune system is compromised it will affect heart rate)

2. Emotional Stress (fear, anxiety and stress make the heart pump faster)

3. Exercise4. Breathing (rate of breathing and shallow vs. deep breathing)

5. Medications (can increase or decrease heart rate)

6. Change in Body Temperature (heart rate quickens as blood rushes to your skin’s surface in order to cool or warm you up)

7. Glycogen Levels “Blood Sugar” (If glycogen levels diminish you will suffer fatigue and a lower heart rate) Glucose is the main source of fuel in our cells

8. Dehydration (When the body becomes dehydrated blood thickens and it works harder.)

9. Genetics 10. Body positioning (sitting, standing, or lying down)

The Effects of Exercise on Learning

Pumping Up the Brain Exercise CBS

Dr. John Ratey of Exercise and Learning

Exercise and Brain Rap Dr. Horne