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Heart rate sitting down:

Activity 1: Walk

Heart rate: __________

Are you: __________

Anne Arundel County Public Schools Department of Academics & Strategic Initiatives

Activity 2: Walk again

Heart rate: __________

Are you: __________

Activity 3: Rest

Heart rate: __________

Are you: __________

Activity 4: Walk up stairs

Heart rate: __________

Are you: __________

Activity 5: Complete the activity

Heart rate: __________

Are you: __________

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Maximum Heart Rate: The highest heart rate possible that your cardiovascular system can handle during physical activity.

### Finding Your Maximum and Target Heart Rate

The following method is used to calculate your Maximum Heart Rate:
[tex]\[ \text{Max HR} = 220 - \text{age} \][/tex]

Circle your Maximum Heart Rate below:
\begin{tabular}{|c|c|c|c|c|c|c|c|}
\hline Age & 12 & 13 & 14 & 15 & 16 & 17 & 18 \\
\hline Max HR & 208 & 207 & 206 & 205 & 204 & 203 & 202 \\
\hline
\end{tabular}

1. Use the formulas below to find each part of your Target Heart Rate Zone (THRZ) then place your number on the lines at the bottom of the paper:
- Target Ceiling = 90% of your Max Heart Rate
[tex]\[ \text{Max Heart Rate} \times 0.90 = \text{Target Ceiling} \][/tex]

- Threshold of Training = 60% of your Max Heart Rate
[tex]\[ \text{Max Heart Rate} \times 0.60 = \text{Threshold of Training} \][/tex]

Your Target Heart Rate Zone is: ______ to ______
- Threshold of Training: ______
- Target Ceiling: ______

Sagot :

GinnyAnswer
Sure, let's go through the process of finding each part of your Target Heart Rate Zone (THRZ) step-by-step.

First, we are given the ages and the corresponding Maximum Heart Rates (Max HR). From the table:

[tex]\[ \begin{array}{|c|c|c|c|c|c|c|c|} \hline \text{Age} & 12 & 13 & 14 & 15 & 16 & 17 & 18 \\ \hline \text{Max HR} & 208 & 207 & 206 & 205 & 204 & 203 & 202 \\ \hline \end{array} \][/tex]

### Step 1: Calculate the Target Ceiling
The Target Ceiling is calculated as 90% of your Maximum Heart Rate (Max HR).

[tex]\[ \text{Target Ceiling} = 0.90 \times \text{Max HR} \][/tex]

#### For each age:
- Age 12: [tex]\( 0.90 \times 208 = 187.2 \)[/tex]
- Age 13: [tex]\( 0.90 \times 207 = 186.3 \)[/tex]
- Age 14: [tex]\( 0.90 \times 206 = 185.4 \)[/tex]
- Age 15: [tex]\( 0.90 \times 205 = 184.5 \)[/tex]
- Age 16: [tex]\( 0.90 \times 204 = 183.6 \)[/tex]
- Age 17: [tex]\( 0.90 \times 203 = 182.7 \)[/tex]
- Age 18: [tex]\( 0.90 \times 202 = 181.8 \)[/tex]

### Step 2: Calculate the Threshold of Training
The Threshold of Training is calculated as 60% of your Maximum Heart Rate (Max HR).

[tex]\[ \text{Threshold of Training} = 0.60 \times \text{Max HR} \][/tex]

#### For each age:
- Age 12: [tex]\( 0.60 \times 208 = 124.8 \)[/tex]
- Age 13: [tex]\( 0.60 \times 207 = 124.2 \)[/tex]
- Age 14: [tex]\( 0.60 \times 206 = 123.6 \)[/tex]
- Age 15: [tex]\( 0.60 \times 205 = 123 \)[/tex]
- Age 16: [tex]\( 0.60 \times 204 = 122.4 \)[/tex]
- Age 17: [tex]\( 0.60 \times 203 = 121.8 \)[/tex]
- Age 18: [tex]\( 0.60 \times 202 = 121.2 \)[/tex]

### Summary of Results
The results for the given ages are as follows:

[tex]\[ \begin{array}{|c|c|c|c|} \hline \text{Age} & \text{Max HR} & \text{Target Ceiling} & \text{Threshold of Training} \\ \hline 12 & 208 & 187.2 & 124.8 \\ 13 & 207 & 186.3 & 124.2 \\ 14 & 206 & 185.4 & 123.6 \\ 15 & 205 & 184.5 & 123.0 \\ 16 & 204 & 183.6 & 122.4 \\ 17 & 203 & 182.7 & 121.8 \\ 18 & 202 & 181.8 & 121.2 \\ \hline \end{array} \][/tex]

So, your Target Heart Rate Zone (THRZ) for each age is from the Threshold of Training to the Target Ceiling. For example, for a 12-year-old, the THRZ is from 124.8 bpm to 187.2 bpm. This zone represents the heart rate range in which physical training is effective and safe.
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