1. Heart Rate Monitoring Day 10

2. Measuring and Tracking Exercise Intensity • How does someone know what intensity they are participating? • RPE • Any concerns with RPE? • What intensity should individual participate to receive aerobic benefits and to build cardiorespiratory endurance? • American Sports Medicine Institute

3. Calculating Individualized HR Zones Max HR Estimated Max HR = 220- Age Target HR Zones 70% Max HR = Max HR * .70 85% Max HR = Max HR * .85 90% Max HR = Max HR * .90 Moderate to Vigorous PA = Building Cardiorespiratory Endurance

4. Subjective Gauging of Intensity • How do students know if they are engaging in MVPA? • How do teachers know if a student is engaging in MVPA? • Can MVPA be measured? And should we teach students about intensity? If so, how?

5. Heart Rate Monitors • Entering HR Zones into monitor • Turning on the HR monitor (How it works) • Measuring & Tracking intensity with HRM • Activities • Recording HR during exercise session

6. Activities

7. Borg’s Rating of Perceived Exertion

8. The American Sports Medicine Institute • Aerobic training guidelines to build cardiorespiratory endurance: • Activities that are performed continuously for a minimum of 15-20 minutes at a level of 70-90% of maximal heart rate • No less than three times per week.

9. American College of Sports Medicine • “Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.”