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