A Healthy Human Heart

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A description of the heart and the effects of exercise on it, how to monitor it, and why it is important to stay healthy.

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<ul><li> 1. THE HUMAN HEART Adam Seipel Physical Education 12/11/2010 </li> <li> 2. Listen </li> <li> 3. Heart Rate and Rate of Perceived Exertion + </li> <li> 4. Objectives <ul><li>YOU will be able to : </li></ul><ul><li><ul><li>Localize your pulse and measure your heart rate . </li></ul></li></ul><ul><li><ul><li>Understand the importance of monitoring their heart rate . </li></ul></li></ul><ul><li><ul><li>Learn the importance of moderate to vigorous physical activity </li></ul></li></ul><ul><li><ul><li>Notice a change in breathing intensity with activity </li></ul></li></ul><ul><li><ul><li>Define RPE </li></ul></li></ul><ul><li><ul><li>Learn the rate of perceived exertion chart and describe at which level of the chart the activities performed correspond to. </li></ul></li></ul></li> <li> 5. Your Pulse and Your Heart Rate <ul><li>What is your pulse ? </li></ul><ul><li><ul><li>Your pulse is the palpable rhythmic expansion of an artery produced by the increased volume of blood pushed into the vessel by the contraction of the heart . </li></ul></li></ul><ul><li>Why does your pulse increase with exercise ? </li></ul><ul><li><ul><li>The harder you work the faster your heart beats because it has to send oxygenated blood (blood rich in oxygen) to the muscles to help them continue to work. </li></ul></li></ul><ul><li>Different locations to palpate your pulse : </li></ul><ul><li><ul><li>Brachial artery - Carotid artery - Femoral artery </li></ul></li></ul><ul><li><ul><li>Radial artery - Popliteal artery - Ulnar artery </li></ul></li></ul></li> <li> 6. Your Pulse and Your Heart Rate cont <ul><li>How to find and measure your pulse </li></ul><ul><li><ul><li>Use your index finger and middle finger to lightly palpate either carotid or radial artery . </li></ul></li></ul><ul><li><ul><li>Subjects arm must be relaxed </li></ul></li></ul><ul><li><ul><li>Subject can be sitting or standing up straight </li></ul></li></ul><ul><li><ul><li>When you find the pulse measure it for a total of one minute . </li></ul></li></ul><ul><li><ul><li>You can check your pulse before and after activity to see the difference. </li></ul></li></ul></li> <li> 7. Rate of Perceived Exertion <ul><li>Rate </li></ul><ul><li><ul><li>The amount of something per given amount of time. </li></ul></li></ul><ul><li>Perceived </li></ul><ul><li><ul><li>What you personally think you observe/ educated guess. </li></ul></li></ul><ul><li>Exertion </li></ul><ul><li><ul><li>The energy or work you do </li></ul></li></ul><ul><li>RPE </li></ul><ul><li><ul><li>The amount of energy you think you do in a given amount of time. </li></ul></li></ul><ul><li>Chart and Cardio worksheet </li></ul></li> <li> 8. Physical Activities <ul><li>Walking and talking with a partner around the basketball courts </li></ul><ul><li><ul><li>Calculate HR and RPE </li></ul></li></ul><ul><li><ul><li>Answer question </li></ul></li></ul><ul><li>Play tag </li></ul><ul><li><ul><li>Remember to play hard, play safe and play fair </li></ul></li></ul><ul><li><ul><li>Calculate HR and RPE </li></ul></li></ul><ul><li><ul><li>Answer question </li></ul></li></ul><ul><li>Run, jog, or jump rope for 2 minutes without stopping </li></ul><ul><li><ul><li>There is no minimum number of laps but want them to work at a level of 7 RPE </li></ul></li></ul><ul><li><ul><li>Calculate HR and RPE </li></ul></li></ul><ul><li><ul><li>Answer question </li></ul></li></ul></li> <li> 9. Closure <ul><li>Turn to someone around you and talk about what you noticed about your HR and RPE. </li></ul><ul><li>What are some similarities? </li></ul><ul><li>What are some differences? </li></ul></li> <li> 10. Weak Stomachs BEWARE!! </li> <li> 11. Heart Disease </li> <li> 12. Workout Time <ul><li>What is a workout ? </li></ul><ul><li>30 minutes of continuous activity. </li></ul><ul><li>Heart rate must be elevated for the entire 30 minute time span. </li></ul></li> <li> 13. FREE Workout Ideas No Membership Needed! </li> <li> 14. Target Heart Rate (THR) <ul><li>Why is THR important? </li></ul><ul><li>Targeting your heart rate is a more effective way of working out. </li></ul><ul><li>Effectively track the intensity of your workout routine . </li></ul><ul><li>Helps to better plan workouts that reduce calories without tiring out or injuring yourself. </li></ul></li> <li> 15. Target Heart Rate (THR) <ul><li>Reduce resting heart rate </li></ul><ul><li>Improve circulatory system </li></ul></li> <li> 16. Calculating Your THR <ul><li>Take your age </li></ul><ul><li>Subtract it from 220 </li></ul><ul><li>The sum is your Max heart rate (HRmax) </li></ul><ul><li>Example: Age= 35 </li></ul><ul><li>220 35= 185 </li></ul><ul><li>185 is the HRmax </li></ul><ul><li>This is an estimate pending other factors </li></ul></li> <li> 17. American Heart Association <ul><li>Target Heart Rate Chart </li></ul><ul><li>http://www.americanheart.org/presenter.jhtml?identifier=4736 </li></ul></li> <li> 18. F.I.T.T. Principle <ul><li>Frequency - how often you exercise </li></ul><ul><li>Intensity - The amount of effort you put into your workout (easy, medium, hard) </li></ul><ul><li>Time - How long each workout last </li></ul><ul><li>Type - type of exercises you will be doing </li></ul></li> <li> 19. Caution! <ul><li>Consult your doctor before beginning any sort of rigorous workout regiment </li></ul><ul><li>When using your THR start slow and begin with 50% of your max HR. </li></ul><ul><li>Once the work out becomes easier, increase your intensity . </li></ul><ul><li>Pace yourself to avoid injury or </li></ul><ul><li>burnout. </li></ul></li> <li> 20. Websites <ul><li>Intro to the heart and how to keep yours healthy! </li></ul><ul><li>http://www. mplsheartfoundation . org/kids/lets_learn .html </li></ul><ul><li>Detailed examples and quizzes. </li></ul><ul><li>http://www. bostonscientific .com/home. bsci </li></ul><ul><li>http://www. bostonscientific . com/templatedata/imports/HTML/CRM/heart/heart_knowledge .html </li></ul><ul><li>Click on Medical Areas Click on Cardiac Rhythm Management Click on Medical Areas Click on Heart and Blood Vessel basics </li></ul></li> <li> 21. Grade Level Physical Education Standards 7th Grade : Standard 4 4.4 Explain the effects of physical activity on heart rate during exercise, during the recovery phase, and while to body is at rest. 6th Grade : Standard 3 3.6 Monitor the intensity of ones heart rate during physical activity. Standard 4 4.5 Explain methods of monitoring heart rate intensity. 4.6 List the long-term benefits of participation in regular physical activity. </li> </ul>