RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

Purpose, Audience, and Process of

Staying in your Target Heart Rate Zone
Erin M. Bayne
001082554
Natalie Zartarian
Assessment Code: TDT1 Task 2
November 3, 2019
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

PURPOSE & AUDIENCE

The graphics focused for this task are what I use daily in my Foundations of Fitness

classes. The first graphic is a main component of our fitness classes. It is our POLAR heart rate

monitor and transmitter. Students must wear the watch and transmitter together to gather data for

when they are doing a cardiorespiratory workout. Students start the watch for time and watch

their heart rate as beats per minute (bpm). Students know whether they are in, above, or below

their zones because we have set all the watches at 140 for the low and 200 for the high. If

students are below or above, the watch beeps and blinks at them to either get moving faster or

harder or is telling them to slow down a bit. We encourage our students to stay between 150-180.

That is roughly 65-85% of their max heart rate for a high school student between the ages of 14-

18. At the end of their workout, students stop their watch and read their file to see their total

workout time, average heart rate, max heart rate, and how long they were in, above, and below

their zones.

The second image is of the student’s semester long cardiorespiratory workout log with a

heart rate monitor. Each day the student wears a monitor, they go to the table in the fitness center

at the end of their workout and enter their data. They write down the date, their watch letter,

what type of cardio workout they did and then they scroll to their file and enter their heart rate

monitor data. They log their total workout time. Anywhere from 20-30 minutes usually. Then log

their average and max heart rates throughout their entire workout, followed by the zones. How

many minutes they were in their zone of 140-200? How many minutes they were below their

zone of 140? How many minutes they were above their zone of 200? We allow our students to be

above zone because they are still in a good aerobic target zone, but if students log two to five
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

minutes below their zone, there is a very good chance they will have to redo that workout to

make sure they get ten successful heart rate monitor workouts in for the semester.

The third graphic is one I made using Paint and Paint 3D on my computer to challenge

students to work harder and push themselves to improve their cardiorespiratory endurance as the

semester goes on. On Fridays in class, we do “Cardio Friday,” were as many students as possible

wear the heart rate monitors and those without just stay side by side with those wearing them and

keep checking their carotid or radial pulse with their fingers to see how long they can stay in

their fitness zone of 140-200. That way, at the end of the semester, students have more stamina

and endurance to do their 12-minute run with a better time and their pacer with a higher score.

The fourth and final image used in this collection is a Heart Rate Training Zone Chart

(@MYZONE, 2018). At the beginning of the semester we teach our students how to find their

max heart rate (MHR), their heart rate at 65% of their MHR and at 85% of their MHR. The math

equation is on the chart, bottom right. We also like to use 220 – students age = MHR when

working out, to be in a good aerobic workout zone. Using the chart, an example is, 211 – 0.64 x

16 (years old) = 200.76. This would be a 16-year-old girl or boy’s max heart rate when working

out. Then we have them take that number and multiple it by .65 and .85 to find the ultimate range

when working out. So, for a 16-year-old, 200.76 x .65 = 130.49 and 200.76 x .85 = 170.64. The

low end for this student would be 130 and 170 for their high. Since we have multiple classes

using the same watches and there is a 4-year age difference with 9th-12th graders, being 14-18,

we set a default range of 140-200 but also tell all of them to aim between 150-180. Using the

chart students can see and feel what their body should be doing within these target zones.

Students should be in the blue, green, or yellow zones for the duration of their workout. We see
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

many students who choose to be in red and last for short bursts and then we also have those in

the gray that are either injured or just choose to not work hard and hate physical activity.

The audience for this group is six Foundations of Fitness classes. I teach, on average, 150

different high school students, 9th-12th grade, a semester that range in age from 14-18. I teach

both genders and most classes are divided 50/50. Luckily, in Physical Education classes, we

don’t have to worry about too many unique characteristics besides maybe being uncoordinated.

For this activity/lesson of using heart rate monitors, the only difference to consider is age. But,

since we don’t have multiple class sets of watches, we set all the watches to a default range that

all students should be able to achieve successfully.

PROCESS

Original Photo

For my original photo I took a picture of the POLAR heart rate monitor watch along with

its transmitter. I took the photo with my iPhone 7 and emailed it to my personal and professional

email address. I usually send to both places depending on where I get to work on it from and then

always re-save and re-send when I am done. From my email, I opened it up and saved it to my

desktop as “originalHRM,” and then right clicked, selected options, and opened the Photo App to

edit the photo. In the app I selected “edit and create” so I can crop and do other effects. For the

first change to the original photo I modified the size of the photo. I clicked on resize and made

the photo size 640x480 or smaller. I then saved the photo as “resizedHRM.” The next change for

the original photo was to crop it. I clicked the crop button on the top of the screen and moved the

square in so students can see just the watch screen and the part of the transmitter that should be

touching their sternum. All the rest of the picture was wasted space, so the cropped pictures give
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

the students a better idea of what they need to see. I then saved this third photo as

“croppedHRM.” The last task for the original photo was to use a filter on it. I chose to open the

resized photo and then clicked on the filter button where I had many different options to choose

from. I went with a simple black and white. I then saved this image as “adaptedHRM.”

Scanned

For my scanned image I selected a worksheet the students use all semester in class to log

their heart rate monitor workouts. We always use an example to show the students what their

logs should end up looking like, and that is what I scanned. I took this example from school and

scanned it on my 4 in 1 printer. When it popped up on my computer, I saved it to my desktop as

“scannedHRMlog.” I then opened the scanned image with the Picture App again and resized it to

640x480 or smaller and saved it as “scanned_adpatedHRMlog.”

Paint/Draw

The third image was one I drew using my Paint and 3D Paint App. In paint, I put a text

box on the blank screen and then wrote the sentence, “How long can you stay in your target

zone?” Then I adjusted the font text, color, and size. Then I added a background with pink

crystals and filtered it with a white shadow on the outside. Lastly, I added an image from Paint

3D of a heart and made it pink. I used this during the month of October for Breast Cancer

Awareness month. Once I was finished, I saved it as “painttargethr.” I then opened it in the

Picture App and resized it to 640x480 or smaller and saved it as “paint_adaptedtargethr.”

Outside Source Image

My last image is of a chart, listing target heart rate zones based on your age and max

heart rate. I found this on google images and came up on a twitter page. I also found their
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

website very informative as a Physical Education teacher. (myzone.org) I then copied the picture

and put it on a word document and printed it off for my students to see in the fitness center.

Students can look at their heart rate and see what zone they are in based on how their body is

feeling, if they are breathing heavy and if they do some quick math, they can figure out which

zone they are in. As for this task, I saved the picture to my desktop as “outsidetargetheartrate.”

Once I had all my pictures done for this task, I then saved them in a new file folder I titled TDT1

– Task 2. This way it would be easier to find them when it came time to turn in.
RUNNING HEADER: Purpose, Audience, and Process of Staying in your Target Heart Rate Zone

References

MYZONE (18 July 2018). “How well do you know the Myzone heart rate zones?” [Twitter Post].

Retrieved from https://twitter.com/MYZONEmoves/status/1019625391709999104