Target Heart Rate and Exercise Intensity

Instructions Using Determining Your Target Heart Rate Lab , follow the instructions below:

Review Heart Rate and Exercise Intensity Concepts Review course materials related to cardiovascular fitness, heart rate, and exercise intensity before beginning the lab.

Calculate Maximum Heart Rate (MHR) Use the standard formula: MHR=220-22 Determine Target Heart Rate Zone Calculate your 5085% target heart rate zone for aerobic training: Lower end = 50% of MHR Upper end = 85% of MHR Record your calculations clearly.

Apply to Tactical Activities Identify 23 occupational tasks (e.g., running in full gear, climbing stairs, carrying equipment) and indicate where your heart rate might fall within your target zone during these activities.

Reflection Questions Answer all prompts using complete sentences, focusing on: How monitoring heart rate helps prevent overtraining or injury How cardiovascular readiness supports operational performance How target heart rate monitoring can be incorporated into weekly training