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Cardio Fitness

I have typed these class notes for you to read as though you are talking to yourself…cardio information and fitness is an individualized concept. . Resting Heart Rate: RHR- My Pules while at rest. Most accurate while in prone position after a good night’s rest. Cardio Fitness.

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Cardio Fitness

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  1. I have typed these class notes for you to read as though you are talking to yourself…cardio information and fitness is an individualized concept. Resting Heart Rate: RHR- My Pules while at rest. Most accurate while in prone position after a good night’s rest Cardio Fitness Exercise Heart Rate: HER-My pulse when I perform vigorous activity. Target Heart Rate: THR-I exercise at an intensity level that will maintain my pulse between 60 and 80% of my heart rate reserve for 20-30 minutes. Maximum Heart Rate: MHR- My maximum exercise heart rate equal to 220 bpm minus my age. Recovery Heart Rate: RcHR-My heart rate 60 seconds and again 120 seconds after vigorous exercise.

  2. Cardio Fitness Target Heart Rate (THR) also known as myexercise zone. • As I exercise, I should monitor my heart rate. • To achieve a SMART goal focused on improved Cardiovascular Endurance, I should… • exercise at an intensity that maintains my pulse between 60% and 80% of my heart reserve. • perform the exercise at an appropriate and vigorous intensity for 20-30 minutes. • perform my cardiovascular exercise 3-5 times per week. I can determine my Target Heart Rate Zone by keeping my HER between the lower and upper limit: • (MHR – RHR) X .60 + RHR = Lower Limit • (MHR – RHR) X .80 + RHR = Upper Limit

  3. Completion of this form is worth 5 points. Name__________________ Period___ Date______ Diagnostic Practice (print this sheet for use during class) • You were accepted to TCNJ. During your junior year, you and your friend have decided to begin a fitness program focused on cardiovascular endurance. Your friends resting heart rate is 63. She is 22 years old. She does not have medical issues and she has been cleared by an MD for exercise. • How often should she exercise? • List the days of the week that would you recommend and briefly describe why you recommend those particular days. • What is her maximum heart rate?________ Use the Karvonen Equation: [(MHR-RHR) * %] + RHR = _______ [(MHR-RHR) ______ X .60] = _______ now add RHR_____ = _______ Lower Limit [(MHR-RHR) ______ X .80] = _______ now add RHR_____ = _______ Lower Limit • What is her lower limit? • What is her upper limit? • Analyze the information resulted from your calculations. On the back of this page, discuss your results. Considering the fitness goal, how do your results inform your exercise prescription to your friend?

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