# Pulse Sites Temporal Pulse Carotid pulse Pulse Sites

• Slides: 11

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 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 BPM Children 1 to 10 - 70 to 120 BPM (these are all averages)

Designing a cardiovascular workout �Know what training zone to train in 1. 55 -65% of your VO 2 max* � Beginner fitness/Just want to stay healthy 2. 65 -75% of your VO 2 max* � Average fitness level/Good fat burning zone 3. 75 -85% of your VO 2 max* � High fitness level/Want to increase cardiovascular performance athletically. � VO 2 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=MHR Step 2. MHR-RHR= HRR Step 3. HRR x Low VO 2 max percentage= # HRR x High VO 2 max percentage= # Step 4. Low # + RHR= THRR High # + RHR=THRR

Designing a cardiovascular workout Mr. Ruczynski’s THRR Step 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. 50 Step 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 VO 2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO 2 max percentage would you recommend for him and help him find his THRR. (Hint. Think about what is VO 2 Max)

Answer 220 -16= 204 MHR 204 -70= 134 HRR x 75%= 100. 5 134 HRR x 85%= 113. 4 100. 5 + 70 BPM=170. 5 THRR 113. 4 + 70= 183. 4 THRR