8.1: Part A- Heart Rate Lab
- Page ID
- 100750
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Part A- Heart Rate Lab
Heart Rates- Resting, Exercise, Max predicted, and Max Aerobic
The heart is always considered a “central factor”! Let get to the “heart of the matter”, what is the “heart of this subject”. If you love someone, they have your heart! It is of central importance because nothing happens without it! It has one primary function- pumping blood. It has some other functions including lowering blood pressure- via atrial natriuretic peptide, and of course it is under autonomic nervous system control. Thus, strongly connected to our emotions and thus why love is associated with it. It even helps with lymphatic transport and thus fluid balance or regulation.
As you have probably learned, the heart rate is very reliable in predicting the intensity of a given exercise. As energy output increases, the demand for oxygen increases, and need to remove carbon dioxide, and hydrogen (via acid) increases the chemoreceptors feedback to control the heart rate and stroke volume. The stroke volume will increase just like the heart rate but only up to a certain point, and then the heart rate only will increase until it reaches its maximum.
We will examine the bottom (resting heart rate) and top (predicted maximum heart rate) of the heart rate range and the percent differences between these two. This difference is known as- heart rate reserve- and it is likely the most neglected physiological variable in the common public. This method is often called the Karvonen method, for the researcher who popularized it. The only person with a heart rate of zero is…dead! Then why is it used? It should not be and this is why we will show how incorrect it can be for predictions. Fun fact, the heart rate reserve (HRR) and aerobic capacity (VO2) reserve have a very high correlation, but percent of maximum heart rate (the old system) is not well correlated to VO2 reserve.
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In addition, many endurance athletes have resting heart rates in the 40s, while average people are about 70 bpm. Thus, the difference between minimum and maximum (reserve) is much larger for the athlete and this needs to be considered with the calculations. Differences between the 50% HRR and 50% of max heart rate using the maximum method (220-age or Tanaka et al.) can be about 35 beats/min!
Heart Rate Calculations Worksheet
1) Get your true resting HR (RHR). This should be after you have been still for 5 min, and best if it is after waking up. A minimum of 15 second duration- 4* HR= RHR in beats/min (bpm)-30 or 60 second is better.
2) Calculate your predicted maximum heart rate (MHR) use the standard formula ((220- age) and Tanaka et al 208- (age * 0.7). Show me the difference- it should only be a few beats for most. Hint- it is 3 beats/min lower for every decade you are below 40, and 3 beats/min higher for every decade above 40.
3) See the table below. You need to put units in your cells and explain your work (math).
a) Calculate your Heart Rate Reserve (HRR) or Kavornen rate (MHR-RHR) for 50, 60, 70, 80, and 90% using Tanaka Max HR. So once you get the difference between max and resting (reserve) you multiply it by .5 or .6 for 50% and 60% respectively, all the up to 100% (which should be the same). You must add back your resting heart rate to the %HRR number you got!
b) compare this to your Tanaka Max * % for each of the 6 %s. Example given for 50% in table below.
· So for a 24 yo- (208- (24*.7))= 208- 16.8= 191.2. Round down to 191 to get the Max HR (MHR)
· Now multiply 191 by * 0.5 = 95.5 bpm round up to 96. This is the 50% max HR.
· To calculate 50% HRR- If RHR is 71- then we subtract max from resting- 191-71= 120 is the HRR.
· The HRR is now multiplied by 50%= 120 * 0.5= 60. We now must add back the RHR 71 to get = 131 vs 96- this is a 35-bpm difference! Huge!! Do this comparison for all the 6 different %s. Hint- the difference is smaller as you go up.
c) Give me a table with the two different ones in columns and heart % in rows and the final column is the difference between the two. Graph it if you want. It is easy and cool to see.
|
% HR MAX (intensity) |
[(Tanaka max- RHR)* %]+ RHR |
(Tanaka max) * % |
Difference of Two |
|---|---|---|---|
|
50 |
131 |
96 |
35 |
|
60 |
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|
70 |
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|
80 |
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|
90 |
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|
100 |
4) Calculate your "maximum aerobic function" (MAF) HR which is 180-age and -5 for poor condition, +5 bpm good condition, 0 for average condition. Look up MAF HR for more info- https://philmaffetone.com/180-formula/
5) Pick an easy and hard activity and tell me your heart rate and the HRR% you obtained.
a. Get your heart for the high intensity activity- say 170
b. Subtract your resting HR- say 70à 170-70= 100
c. Take your HR reserve, if you are 24 yoà Tanaka max would be 191 so HRR= 121
d. Divide your Exercise HR/ HRR à 100/121= 82.6%- this is your high intensity HRR
Another way to look at it: (Exercise HR- RHR)/(Max HR- RHR)