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# BIO 12 UNIT 10: The Heart BCLN Rev.

July, 2015

Name: ___________________

## Project 1: Target Heart Rate Lab

Potential Credits: /25

Project Goals:

Instructions:

## Target Heart Rate Lab

Please note that the background information was obtained from the Heart and Stroke Foundation
website (http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483991/k.34A8/Statistics.htm)
and that the lab has been modified from the following website:

BACKGROUND
Heart disease and stroke are amongst the top three causes of death in Canada. In fact, every 7
minutes someone in Canada dies from heart disease or stroke (Statistics Canada, 2011). Aside
from the pain and heartache this causes, it is also estimated to cost Canada almost 21 billion
dollars a year in medical costs, lost wages and decreased productivity (Conference Board of
Canada). What makes these statistics even more unfortunate is that many of these deaths could
have been prevented simply by following a healthy diet and exercising regularly.

In this lab you will have the opportunity to learn a bit about your own cardiovascular health by
investigating what intensity level of exercise is required for you to achieve your target heart rate.
Your target heart rate is the rate at which your heart should work to benefit your cardiovascular
system and it should be between 60% and 85% of your maximum heart rate. Given that each
person has a different fitness level, each person will reach their target heart rate with different
intensity levels of exercise. However, once you know what intensity level of exercise is right for

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

you, you can perform it on a regular basis to help protect and improve your cardiovascular
health.

PURPOSE

The purpose of this lab is to determine what your target heart rate is and then to determine what
intensity level of exercise is needed for you to achieve your target heart rate.

MATERIALS

## timer (stop watch or smartphone)

runners
comfortable clothing suitable for running in
safe running surface (field, track, road, parking lot)
this lab and a writing utensil

PROCEDURE

1. Calculate your maximal heart rate (MHR) in beats per minute (bpm) using the
following equation:

MHR = 220 bpm 40
= 180 bpm

## My MHR: MHR = 220 bpm 17 years

= 213 bpm

2. Calculate your Target Heart Rate (THR) in bpm using the following equation:

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

Recall that your target heart rate should be between 60% and 85% of your maximal heart
rate so to calculate this you must calculate both the 60% and the 85%.

## Example: To calculate the THR for a 40 year old

THR = between 180 bpm x 0.60 AND 180 bpm x 0.85
= between 108 bpm and 153 bpm

My THR: THR = between 213 bpm x 0.60 AND 213 bpm x 0.85
= between 127.8 bpm and 181.05 bpm

3. Determine the activity level that you require to reach your target heart rate by performing
the following activities and monitoring your heart rate.
i. Perform each intensity level of exercise as described in Table 1 of the results
section below.
ii. After each exercise immediately take your heart rate for 10 seconds by:
a. Holding your non-dominant arm slightly bent and out from your
body with the palm facing upwards.
b. Placing the index and middle finger of your dominant hand on the
inside of your wrist approximately 1-2 cm from the base of your thumb
(refer to Figure 1 below).

## Figure 1. Recommended hand positions for taking your pulse.

c.Press the two fingers gently against the skin until you feel your pulse
and then count the number of beats for 10 seconds. Record in Table 1 of
the results section below.
d. If you cannot find your pulse press a little more firmly and adjust
your finger position until you find it.
e.If it takes you too long (more than 30 seconds) to find your pulse you
will need to repeat the exercise and then attempt again.

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

iii. Convert your 10 second data to beats per minute by multiplying the number of
beats in 10 seconds by 6 and record the value in Table 1 of the results section
below (i.e., bpm = beats per 10 sec x 6).

RESULTS

## Table 1. My Heart Rate after Completing Various Intensity Levels of Exercise.

Each
of the following activities or exercises were performed as described in the table. The
heart
rate was allowed to return to rest rate in between each activity.

## Intensity Level of Exercise 10 second heart rate Beats Per Minute

(number of beats) (= 10 sec heart rate x 6)
Resting Heart Rate 15 90
(sit quietly for 5 minutes and then take heart
rate while seated)
Standing Heart Rate (stand for 1 minute then 16 96
Normal Walking Heart Rate (walk normally 17 102
for 200 m and then immediately take heart
rate)
Power Walking Heart Rate (walk quickly for 19 114
200 m and then immediately take heart rate)
maximum speed for 200 M and then
immediately take heart rate)
for 200 m and then immediately take your
heart rate)
Sprint (run at your maximum pace for 200 m 30 180
and then immediately take your heart rate)

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

Please graph your bpm data for each intensity level of exercise as a bar graph on the grid
provided below. Please provide a title and figure legend for your graph (GOES BELOW
GRAPH as" Figure 2." followed by a descriptive title and a legend that explains how the data
was collected) as well as properly labelled axes.

Heart rates
200
180
160
140
120
100
80
60
40
20
0
resting standing normal walk power walk jog 75% run sprint

10 second 1 min

DISCUSSION (/10)

## 2. What activities are above your target heart rate? (/1)

None

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

3. What activity or activities put you in your target heart range? (/1)

## 75% run and sprint

4. How often and for how long should you train at your target heart rate to maintain your
cardiovascular health? (You will need to research this and reference your sources.) (/2)

The U.S. Centers for Disease Control advise at least 75 minutes per week of vigorous cardio
such as running. If you prefer to stick to a more moderate routine such as walking, the CDC
advises at least 150 minutes per week.

5. List 2 activities that you would enjoy doing that will allow you to reach your target heart
rate. (/2)

Walking

6. Besides lack of exercise, what are some other risk factors for cardiovascular disease?
(You will need to research this and reference your sources.) (/3)

Some other risk factors are tobacco smoking, diabetes, obesity, unhealthy diet, and
hypertension.

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BIO 12 UNIT 10: The Heart BCLN Rev. July, 2015

Marking Guide:
Results
o Table 1 /10
o Figure 2 (graph) /5
o Discussion /10
Total = 25

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