Sports Performance 25

1. Sports Performance 25 Module 2 – Foundations of Training (2) Heart Rate and Heart Rate Monitors

2. Target Heart Rate Zones • The target heart rate zone (________) is the heart rate zone within which the ______ should beat to achieve the desired ___________ benefits.

3. Target Heart Rate Zones

4. Why Monitor Your Heart Rate? • Determines how much ________ is enough to achieve good health benefits • Physicians have asserted that ____________ of “good” CV exercise a minimum of ____ a week is essential • “Good” CV exercise depends on keeping your _________in the _______ zone for your age

5. Understanding HR and exercise • Heart rate serves as a measure of exercise intensity during ______________activities • In __________ your max HR is _____-age for men and ______-age for women • Your actual ________ in a given activity could be 10 to even 20 beats higher or lower than the estimated value • This has important implications for judging _________________________ • HR or Cardiac hemodynamics is influenced by body position and _____________ involvement, ______________, humidity, physical condition, age… • When we visit a gym, we need to elevate our HR between 60-85% of MHR (maximum heart rate) for at least a ___________ workout period 3-5 x a week for optimum health benefits • CV activities should vary throughout a typical week of training, involving ______-bearing and ____ weight-bearing forms of exercise • _______________: swimming, biking • _______________: running, squash Steady state – Amount of oxygen needed = level of exercise intensity

6. Understanding Heart Rate and Exercise • For training intensity purposes, athletes need to know their __________________– to know this we have to know an athlete’s resting HR; also an athlete’s peak heart rate (_________________________) – from this info we subtract our resting HR from our peak HR. • For example, my resting heart rate is 60 bpm, my peak is 194bpm, so my HR reserve is 134 beats. • Now if I want to train at 85% of my peak VO2max for soccer, I will take 85% of my heart rate reserve (0.85 x 134 = 114) and add it to my resting heart rate (114+60 = 174) • _____________ heart rate reserve will give a better approximation of % maximal oxygen consumption than just % MHR…it is more __________ because you can adjust for changes in your resting heart rate • Workout your _____________________________!!!

7. Stroke volume = amount of blood ejected from the heart in one beat Heart Rate and Training • Will training make my MHR increase? • No, the max heart rate is not increased by training! • As we get older MHR ________; the major difference in the endurance trained heart is a bigger ______________.The trained heart gets bigger and pumps more blood each beat –needing less time to___________

8. Myocardial adaptations to training • What happens to the heart after _________ sessions of cardiovascular exercise? • ______________ • _____________ stroke volume • The quantity of work that can be performed by the muscles is critically dependent on the volume of blood that can be __________ by the heart. A body supplied more oxygen by a bigger pump has the _________ to sustain work at a greater max intensity. • _______________ = HR x SV (stroke volume) • Endurance training impacts the way the heart __________ at rest, during sub-maximal exercise and during ___________ exercise

9. Efficiency of Exercise – Physiological changes • Heart muscle become____________ • Internal circulation ______________ • Resting heart rate_________________ • Stroke volume and stroke volume per minute increases (________________) • The heart’s contraction capacity _______ • The muscles capacity to use oxygen _________________ • The body’s maximum oxygen uptake improves (_________________) • The blood’s capacity to transport oxygen _________________

10. Efficiency of Exercise – Physiological changes • The following effects may help ___________ health problems • The amount of HDL (good cholesterol) ______________ • Secretion of adrenal hormones (______________) decrease with regular exercise • Blood pressure ____________ • Body fat _____________ in conjunction with weight training

11. Other Effects of Exercise • The level of muscular strength is preserved or __________ • Bones become __________ (bone density increases) • The working capacity of joints (_____________________) is preserved or improves • Stress ________________ • ________________ self-confidence