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Heart Rate Monitoring

Heart Rate Monitoring. Day 10. 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?

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Heart Rate Monitoring

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  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.”

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