Pulse Sites

Temporal Pulse

Carotid pulse

Pulse Sites

Brachial Pulse

Radial Pulse*

Pulse Sites

Femoral Pulse

Checking Pulse

When your checking your pulse or counting someone else's use the radial pulse

Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb.*

Count the # of beats for 60 sec. to receive someone's pulse.

Normal Pulse Rates

For ages 11 through adult 60 and 100 beats per minute (BPM)

For someone very physically fit - 40 to 60 BPM

For a child 1 & under- 100 to 160 BPMChildren 1 to 10 - 70 to 120 BPM (these are

all averages)

Designing a cardiovascular workout

Know what training zone to train in1. 55-65% of your VO2 max* Beginner fitness/Just want to stay healthy

2. 65-75% of your VO2 max* Average fitness level/Good fat burning zone

3. 75-85% of your VO2 max* High fitness level/Want to increase cardiovascular

performance athletically.

VO2 max- The amount of oxygen being consumed by the body.

Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

But First some Acronyms…

Max Heart Rate (MHR)Resting Heart Rate (RHR)Heart Rate Reserve (HRR)Target Heart Rate Range (THRR)

Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

Step 1. 220-age=MHRStep 2. MHR-RHR= HRRStep 3. HRR x Low VO2 max percentage= #

HRR x High VO2 max percentage= #Step 4. Low # + RHR= THRR

High # + RHR=THRR

Designing a cardiovascular workout

Mr. Ruczynski’s THRRStep 1. 220-29 (age)= 191(MHR)Step 2. 191 (MHR) – 65 (RHR)= 126(HRR)Step 3. 126 (HRR) x 65%= 81.90

126 (HRR) x 75%= 94.50Step 4. 81.90 + 65 (RHR)= 146.90 (THRR)

94.50 + 65 (RHR)= 159.50 (THRR)

THRR is between 147 BPM and 160 BPM

Activity

1. Find your THRR without a calculator.2. Discuss the THRR for each person in your

group.3. Did you find similarities in your THRR vs.

the people in your group…..Why?4. Joe is a 16 year old high school athlete who

wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR. (Hint. Think about what is VO2 Max)

Answer

220-16= 204 MHR204-70= 134 HRR134 HRR x 75%= 100.5134 HRR x 85%= 113.4100.5 + 70 BPM=170.5 THRR113.4 + 70= 183.4 THRR