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Heart Rate

Heart Rate. SHMD 349. THE HEART structure. The cardiovascular system is made up of 3 parts: The HEART: A large muscular pump Blood vessels: Carry blood around the body Blood: Carries oxygen to muscle cells. Pg 18. THE HEART structure. SUMMARY

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Heart Rate

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  1. Heart Rate SHMD 349

  2. THE HEART structure • The cardiovascular system is made up of 3 parts: • The HEART: A large muscular pump • Blood vessels: Carry blood around the body • Blood: Carries oxygen to muscle cells Pg 18

  3. THE HEART structure SUMMARY • Right atrium – receives deoxygenated blood from the organs of the body • Right ventricle – pumps deoxygenated blood to the lungs • Left atrium – receives oxygenated blood from lungs • Left ventricle – pumps oxygenated blood to all organs of the body Pg 19

  4. HEART RATE pulse What is your pulse? Your pulse is your heart rate, or the number of times your heart beats in one minute. • Unit of measurement: Beats per minute (bpm)

  5. resting HEART RATE • The resting heart rate is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. Pg 167

  6. MEASURING RESTING HEART RATE • Two Methods: • Heart rate monitor • Manually • The best time to measure resting heart rate is before the person gets out of bed and experiences the stresses of the day. Pg 167

  7. resting HEART RATE • RADIAL PULSE • BRACHIAL PULSE • wrist • elbow Pg 167

  8. MEASURING RESTING HEART RATE • Measuring Manually: • Let your client sit down and rest for 5 minutes • Find their radial (wrist) or brachial (elbow) pulse • Place your middle and index fingers over the pulse • NEVER USE YOUR THUMB AS IT HAS A PULSE OF ITS OWN and will produce an inaccurate reading • Count the pulse for 60 seconds and record the result before repeating for another 60 seconds • If there is a large variation in readings you should take a third reading Pg 167

  9. exercise HEART RATE WHAT HAPPENS TO YOUR HEART WHEN YOU EXERCISE?

  10. exercise HEART RATE • During exercise, a number of changes take place to the cardiovascular system • HEART RATE INCREASES to ensure that the working muscles receive adequate amounts of oxygen and nutrients, and that waste products are removed Pg 33

  11. exercise HEART RATE • Before you even start exercising there is an increase in your heart rate, called the ‘ANTICIPATORY RISE’ • When you think about exercising it stimulates the sympathetic nervous system (Brain) to release adrenaline, which makes the heart beat faster Pg 33

  12. MAXIMUM heart rate • The highest number of heart beats per minute (bpm) your body can achieve during maximum exertion (exercise). • Maximum heart rate = 220 – age • Example: = 220 – 18 = 202 bpm • NOT 100% ACCURATE, just an estimation Pg 146

  13. Methods of Monitoring EXERTION • When training aerobically, it is important to monitor the exercise intensity • 3 methods: • Heart rate training zones • Rate of perceived exertion (RPE) • Karvonen formula Pg 244

  14. Heart rate TRAINING ZONES • The intensity of exercise can be monitored by expressing it as a percentage (%) of maximum heart rate (HRmax) • Calculate HRmax • Calculate % of HRmax Pg 244

  15. Heart rate TRAINING ZONES • Example: A 21 year old student wants to start running to get fit. Calculate his heart rate training zone. • Calculate HRmax • = 220 – age • = 220 – 21 • = 199 bpm • Calculate % of HRmax • (Aerobic training zone for beginners = 60 – 70%) • 60 x 199 ÷ 100 = 119 bpm • 70 x 199 ÷ 100 = 139 bpm • Thus his heart rate training zone is 119 – 139 bpm. Pg 244

  16. Rate of Perceived Exertion (RPE) • Scale which can be used by the participant to rate how hard they feel they are working between two extremes • Rather than monitoring heart rate, the participant is introduced to the scale and then asked during the aerobic session where they feel they are on the scale of 1-15. Pg 245

  17. To achieve aerobic fitness gains, the participant needs to be working around 12 to 15 on the RPE scale Pg 245

  18. QUESTIONS? • Define: • Resting heart rate. 2 • Maximum heart rate. 2 • Name the 3 parts that make up the cardiovascular system. 3 • What is the unit of measurement of heart rate? 1 • In tabular form, categorize the normative values for heart rat 7 • When is the best time to measure resting heart rate? 2 • Where is the radial pulse found on the body? 1 • Where is the brachial pulse found on the body? 1

  19. QUESTIONS? • Describe the procedure for measuring resting heart rate. 10 • What happens to your heart rate when you exercise, and why 2 • What calculation is used to measure the estimated maximum heart rate of a person? 2 • Calculate the maximum heart rate of a person who is 34 years old. 2 • List the 3 methods for monitoring intensity during exercise. 3 • What is the effective heart rate training zone for: • Beginners. 2 • Intermediate. 2 • Advanced. 2

  20. QUESTIONS? • Calculate the heart rate training zone of a 29 year old who is starting to train for the first time. 5 • Calculate the heart rate training zone of a 36 year old who has advanced training. 5 • Give a short explanation of the RPE scale and explain how it is used. 4 • What does 1 represent on the RPE scale? 1 • What does 15 represent on the RPE scale? 1 • To achieve aerobic fitness gains, where on the RPE scale should the athlete be training? 1 • What do the following abbreviations stand for? • Bpm 1 • RPE 1 • Hrmax 1

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