SHS DirectorySHS MatchLesson PlansGES Promotion Past QuestionsStudent Lesson NotesBlogs

Basic 4 · Physical Education · Fitness

Heart Rate and Aerobic Fitness

In this topic you will measure your heart rate and identify the intensity needed to improve aerobic capacity.

By the end of these notes you should be able to:

  • Measure your heart rate
  • Calculate your maximum heart rate
  • Identify your target heart rate zone

What you already know

  • Brisk walking with music

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Fitness
Indicator
B4.4.1.4.1 – Identify the heart rate intensity that is necessary to increase aerobic capacity

Introduction

Your heart is a muscle. When you exercise, it beats faster to pump more blood. Measuring your heart rate tells you how hard you are working.

1. Measuring Heart Rate

  1. Find your pulse on your wrist (thumb side) or neck.
  2. Use two fingers, not your thumb.
  3. Count the beats for 15 seconds.
  4. Multiply by 4 to get beats per minute (bpm).

Example

Ama counts 24 beats in 15 seconds. What is her heart rate?

  1. 24 × 4 = 96

Answer: 96 beats per minute.

Two fingers on the wrist and neck to find the pulse
Figure 1: Finding your pulse Draw where to find your pulse.Illustration: Sirbus

2. Target Heart Rate

Maximum heart rate ≈ 220 − your age.

To improve aerobic fitness, exercise at about 60%–85% of your maximum heart rate.

Example for a 10-year-old
MeasureCalculationResult
maximum heart rate220 − 10about 210 bpm
60%210 × 0.6about 126 bpm
85%210 × 0.85about 179 bpm

So a 10-year-old's target zone is about 126–179 beats per minute.

New words

heart rate
The number of heartbeats per minute.
pulse
The beat felt where an artery is near the skin.
bpm
Beats per minute.
maximum heart rate
The highest safe heart rate, about 220 minus age.
target zone
The heart rate range that improves fitness.
intensity
How hard you are working.

Summary

  • Count your pulse for 15 seconds and multiply by 4.
  • Maximum heart rate is about 220 minus your age.
  • Aim for 60–85% of your maximum to improve aerobic fitness.
  • Heart rate shows exercise intensity.

Class activity: Pulse Lab

  1. Measure your resting heart rate.
  2. Skip or jog for 3 minutes, then measure again.
  3. Check if you reached your target zone.

You need: Skipping rope, Locally made ball, Personal activity record cards

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. Where can you find your pulse?

    • A. Wrist
    • B. Elbow
    • C. Knee
    • D. Ear
    Show answer
    Answer: WristOn the thumb side.

  2. 2. 20 beats in 15 seconds is how many bpm?

    • A. 80
    • B. 20
    • C. 60
    • D. 100
    Show answer
    Answer: 8020 × 4 = 80.

  3. 3. The maximum heart rate of a 10-year-old is about…

    • A. 210 bpm
    • B. 100 bpm
    • C. 300 bpm
    • D. 50 bpm
    Show answer
    Answer: 210 bpm220 − 10.

  4. 4. The heart beats faster during exercise.

    • A. True
    • B. False
    Show answer
    Answer: TrueIt pumps more blood.

  5. 5. We should use the thumb to find the pulse.

    • A. True
    • B. False
    Show answer
    Answer: FalseThe thumb has its own pulse; use two fingers.

  6. 6. bpm means beats per ______.

    Show answer
    Answer: minuteThat is bpm.

  7. 7. Calculate the heart rate if you count 30 beats in 15 seconds.

    Show answer
    Answer: 120 bpm30 × 4 = 120.

  8. 8. Find the target zone (60–85%) for an 11-year-old.

    Show answer
    Answer: Max ≈ 209; 60% ≈ 125 bpm; 85% ≈ 178 bpm.220 − 11 = 209.

Homework

  1. Measure your heart rate before and after a 5-minute activity at home.