to students that there is a formula used to determine if our hearts are
working at a level that is safe during exercise.
that there is a limited amount of work that our hearts can do safely. We
want to make them beat faster but not too fast.
formula used to determine the safe level is called the Target Heart Rate.
first step in finding the Target Heart Rate is to find the Maximum Heart
Rate. The formula for this is 220 minus your age.
Example: 220 – 10 = 210
next step is to figure out the Target Heart Rate, which is where we want
our heart rate to be when we are being physically active. The Target Heart
Rate is a range instead of a steady rate. When being physically active and
doing high-energy activities, it is necessary for our pulse to fall into
this range to give our heart a hard enough workout.This will make the heart stronger
without working it too hard.
figure out the low end of the Target Heart Rate range, take the Maximum
Heart Rate divided by 2.
Example: 210 ÷ 2 = 105
figure out the high end of the Target Heart Rate range, divide your
previous result by 2 again and add that number to the previous result.
Example: 105 ÷ 2 = 52.5
105 + 52.5 = 157.5
Heart Rate for 10 year old is: 105 – 157.5 beats per minute
students look at the results of taking their pulse in Activity 1. Did
their pulse fit within the Target Heart Rate the first time they took it
before doing a physical activity? What about after doing a physical
*Optional: The Target Heart Rate is 50-75 percent of the Maximum
Heart Rate. If your students can calculate percentages, use percentages instead
of the whole number formulas used above.Example: Target Heart Rate 1 = Max Heart Rate x .5
Target Heart Rate 2= Max Heart Rate x .75
Since it is not always practical to stop and take your pulse
for a whole minute during exercise, there is a short-cut.Using stopwatches or a clock with a second
hand, have students count the number of beats using their wrist or neck for 10
seconds. Then multiply that number by 6.Repeat the 10 minute game or exercises. But, this time have the students
use the short-cut method three times during the exercise and raise their hands
if they are in the TargetHeartRange.