Question

1.Determine the maximum heart rate and the target zone for a 27 year old.

Maximum heart rate: ________________
Target zone:____________ beats/min to _________ beats/min

2. Determine the maximum heart rate and the target zone for a 33 year old.

Maximum heart rate: _____________
Target zone: ___________ beats/min to _____________ beats/min

3.

For each activity listed below, know which type of fuel(s) would be primarily required to successfully complete the activity.

a) You take a three hour hike in a national park

b) A football player runs a 40 yard dash  

c) Your cousin runs a 10k race  

d) An athlete lifts weights for two hours  

Answer 1

1. Maximum heart rate = 220 - age

= 220 - 27 = 193 beats per minute

Target heart rate zone is between 50 % - 85% of the maximum heart rate.

So, 50% = 193 * 0.50 = 96

85% = 193 * 0.85 = 164

Target zone : 96 beats/min to 164beats/min

2. Maximum heart rate = 220 - age

= 220 - 33 = 187 beats per minute

Target heart rate zone is between 50 % - 85% of the maximum heart rate.

So, 50% = 187 * 0.50 = 93

85% = 187 * 0.85 = 158

Target zone : 93 beats/min to 158 beats/min

3. Type of fuel for

a) a three-hour hike in a national park - Non- perishable foods of lightweight and dense nutrients such as nuts, energy bars

b) A football player runs a 40-yard dash - Carbohydrate and Proteins

c) Your cousin runs a 10k race - Slow release, unrefined carbohydrates such as wholewheat pasta.

Fruits, and vegetables  

Proteins and fat

d) An athlete lifts weights for two hours - Carbohydrates (every half an hour) like low-fat yogurt