Heart Rate

Formula to get MHR

MHR = 220 - (your age)

MHR

Maximal Heart Rate

What is PMHR and when does it become PMHR

Predicted Maximal Heart Rate, answer to MHR formula

Formula for BPM

bpm = (beats per 30 secs) x 2

pulse

bulge of the artery from the waves of blood coursing through the blood vessel each time the heart beats

normal heart rate for children and adults

children (70-100) adult (60-100)

static stretching

held in a challenging but comfortable period of time (10-30 secs), improves flexibility and it is safe and effective, most common form of stretching

example of dynamic stretching

jumping jacks, cariocas, high knees, butt kicks, side shuffles, back pedals, jogging

How to Check Heart rate

left hand palm facing up, index and middle finger to inside wrist base of thumb

Formula for THR (all 3 intensities of workout)

light - THR = PMHR x 0.65 moderate - THR = PMHR x 0.75 hard - THR = PMHR x 0.85

example of static stretching

neck stretches, arm stretches, shoulder curls, trunk stretches, squats, lunges, toe touches

heart rate

number of beats per minute based on the contractions of the ventricle

dynamic stretching

performed in a challenging but comfortable range of motion repeated 10-12 times, improves range or motion and mobility

How to record pulse

use watch in second hand count number of beats in 30 secs times 2