Lab 2 Homework - Wellness Concepts and Practice | HHP 1250, Study notes of Health sciences

Download Lab 2 Homework - Wellness Concepts and Practice | HHP 1250 and more Study notes Health sciences in PDF only on Docsity! Lab 2: Your Cardiorespiratory Profile (ANSWER EVERYTHING IN RED) Name:   Date:     Section:        Directions: 1) Complete the following sections. 2) Save the document to your computer or disk. 3) Place in the dropbox before the due date/time. Help: For help with this lab, please refer to chapter 4 in your textbook. PART I: CALCULATING RESTING HEART RATE Click on the Exercise Videos button located on your course site. Scroll to the bottom and click on the Heart Rate: Carotid Pulse video. After watching the video, sit down and relax for a little while, then take your pulse as instructed- this is your resting heart rate (RHR). Record below. 1. Resting Heart Rate (RHR): You can use your resting heart rate as an easy way to estimate how fit you are. Use the chart below to estimate your cardiorespiratory fitness level based on Resting Heart Rate (RHR). Fitness Level RHR (Male) RHR (Female) Athlete 55 and below 60 and below Excellent 56-61 61-65 Good 62-65 66-69 Above Average 66-69 70-73 Average 70-73 74-78 Below Average 74-81 79-84 Poor 82 and above 85 and above 2. Estimated Cardiorespiratory Fitness Level: PART II: CALCULATING MAXIMUM HEART RATE Your maximum heart rate (HRmax) is the fastest your heart will beat in exhaustive exercise. It will decrease as you get older. Subtract your age from the number 220 to obtain your HRmax. Record below. 3. Maximum Heart Rate (HRmax): PART III: CALCULATING TRAINING INTENSITY ZONE Lab 2: Your Cardiorespiratory Profile Calculating your training intensity zone will determine what target heart rate (THR) you should aim for in a workout. Multiply your HRmax by each percentage in decimal form to obtain your target heart rate (THR) for the 3 training intensity zones. For example if your HRmax is 170, your first calculation should be: 170 x .64 = 109. 109 would be the first number in answer number 4 below (Note: Since it is a zone or range, each answer will have 2 numbers). 4. Low Intensity Training Zone (64%-70% HRmax): 5. Moderate Intensity Training Zone (70%-80% HRmax): 6. High Intensity Training Zone (80%-90% HRmax): PART IV: DETERMINING CURRENT CARDIORESPIRATORY FITNESS LEVEL Materials Needed:  A stopwatch or regular watch with a second-hand.  Proper running attire.  a) An outdoor track (Austin Peay’s surrounds the football field or you can use one at any public grade-school as long as it is not being used by sports teams.) 4 laps= 1 mile at all standard tracks OR b) An indoor track (At Foy Center or local gym) 10 laps= 1 mile at Foy Center OR c) A treadmill (To be used as a last resort because it slightly skews results) Use feature on treadmill to determine distance. Directions: After a good warm-up and stretch, prepare yourself for 12 minutes of high intensity exercise. Time yourself with a stopwatch and record the total distance that you can run in a 12 minute period. You may walk, however, you are encouraged to push yourself as much as possible so that the test is an accurate gage of your cardiorespiratory fitness level. Record information and results below. 7. Name of the Location Where you Performed the Test: 8. Total Distance in Miles (Estimate to nearest .10 of a mile): Determine your current cardiorespiratory fitness level using the chart below (Find the distance that you were able to cover under your age category, and look to the left for your current cardiorespiratory fitness level). MEN WOMEN Fitness Level Ages 18-28 Ages 29-39 Ages 40-50 Fitness Level Ages 18-28 Ages 29-39 Ages 40-50 High 1.85+ 1.65+ 1.50+ High 1.55+ 1.40+ 1.25+ Good 1.60/1.84 1.50/1.64 1.40/1.49 Good 1.36/1.54 1.25/1.39 1.15/1.24