DON’T MISS A BEAT

DON’T MISS A BEAT

Purpose

Students will…​

 Gain an understanding of the cardiovascular system and

heart rate
 Measure and compare the heart rate response to different
stimuli

 Apply heart rate to indicate level of cardiovascular fitness

PAGE 2
THE CARDIOVASCULAR SYSTEM
The Cardiovascular System

Deoxygenated Blood

Oxygenated Blood
Figure 1 How Blood Flows In the Cardiovascular
System
Ersig, P. (2013, February 10). Blood-flow-of-the-heart. Retrieved March 10, 2021, from
https://www.flickr.com/photos/93067695@N05/8462329877/in/photolist-dTMDRg

PAGE 4
The Cardiovascular System – Cardiac Output

Cardiac Output (Q)

Heart Rate (HR)

Stroke Volume (SV)

Q = HR x SV
Figure 2 Anatomy of the Heart
Ersig, P. (2013, February 10). Heart. Retrieved March 10, 2021, from https://www.flickr.com/photos/93067695@N05/8462318395/

PAGE 5
HEART RATE
What Heart Rate Tells Us

 Healthy:
 60 - 100 beats per minute (bpm)
 Stress or poor health
 > 100 bpm

PAGE 7
Case Study
Jordan:
 17-year-old female runner

 Training for first marathon

 Measures resting heart rate (RHR) for 15 seconds and records 17 beats

Calculating RHR:
 RHR = # of beats within 15 seconds x 4

 RHR = 17 x 4

 RHR = 68bpm

PAGE 8
Measuring Resting Heart Rate Video

PAGE 9
Experiment 1 – Measuring Resting Heart Rate
1. Ensure you have been sitting still with your
legs uncrossed and feet flat on the floor for ~5
minutes

2. Palpate the radial artery on the thumb-side of

your wrist
Figure 3 An image of
someone palpating 3. Count the number of beats you feel within a 15
their radial pulse.
second interval

4. To calculate RHR, multiply the number of

beats by 4
Figure 4 An anatomical
overview of where the
radial artery is. 5. Record the value using the unit bpm
Radial Artery. (2021). [Diagram].
https://teachmeanatomy.info/upper-
PAGE 10
limb/vessels/arteries/
HEART RATE RESPONSE
Heart Rate Fluctuates In Response To Different Stimuli

HR fluctuates in response to different physiological stimuli

throughout the day.

Exercise  increased energy demand  increased HR

Sleep  decreased energy demand  decreased HR

PAGE 12
Increased Heart Rate In Response To Standing

Gravity Blood Sufficient

HR
Stand up acts on flows to blood flow
increases
blood flow lower body to brain

What do you think

would happen to an
individual if HR
doesn’t increase
enough and blood
flow is insufficient to
the head? What
symptoms may they
have?

PAGE 13
Insufficient Increase In Heart Rate Response To
Standing
Gravity Blood Insufficient Insufficient
Stand up acts on flows to increase in blood flow Dizzy
blood flow lower body HR to brain

PAGE 14
Experiment 2 – Active Stand Test
1. Ensure you have been sitting with your legs uncrossed
and feet flat on the floor for ~5 minutes
2. After sitting, stand up and immediately check
your HR using the same process as in Experiment 1.
3. Continue standing for 2 minutes, and then check HR
again.

Compare the two standing HR together, and then

compare them to your RHR. Are there any differences?

Figure 5 An image of
someone palpating their
radial pulse. PAGE 15
Critical Thinking
Scenario 1:
Instead of paying attention to the Don’t Miss A Beat presentation, Jordan makes a bet with her
friend that she can hold her breath the longest. Meanwhile, her teacher is explaining how the body’s
response to holding our breath is to minimize oxygen consumption. On the count of three, Jordan
takes a deep breath in and holds it. What would happen to her HR?

Scenario 2:
Jordan is supposed to wake up for her early 6am run with her coach. After hitting snooze a 2nd time,
she realizes that she slept through her alarm and is going to be late for her run! She quickly jumps
out of bed and immediately starts moving quickly to gather her running shoes. Unfortunately, she
begins to feel dizzy. Why does Jordan feel this way and how could she have avoided this feeling?

PAGE 16
USING HEART RATE
Maximal Heart Rate

 Heart Rate Max (HRmax) can be estimated by: 220 – age (in years)

Before Jordan begins her training for her marathon, she wants to know what
her HRmax is.

Jordan’s HRmax = 220 – Jordan’s age (in years)

Jordan’s HRmax = 220 – 17
Jordan’s HRmax = 203 bpm

 Using the equation above, calculate and record your own HRmax

PAGE 18
Heart Rate Recovery Time

 Time it takes to return to RHR

 A quick HR recovery time = indicator of good cardiovascular fitness

 RHR is 68bpm
 1st HR immediately after run is 160bpm
 2nd HR after a 5-minute cool down is 80bpm
 3rd HR after another 2 minutes is 68bpm

 What is Jordan’s HR recovery time?

PAGE 19
Heart Rate Max and Heart Rate Recovery

MYTH or FACT Highly trained individuals have a shorter HR recovery time

MYTH or FACT HRmax is a good indicator of cardiovascular performance

MYTH or FACT Only see improvements when you train near your HRmax

PAGE 20
Heart Rate Max & Exercise Intensity
 We can use the percentage of our HRmax to determine the intensity at which
we are exercising

Table 1: The Correlation Between HRmax, Exercise Intensity and the Talk Test
Exercise Intensity %HRmax Talk Test
Very light <57 Conversation is unaffected
Light 57 - 63 Conversation is comfortable
Moderate 64 - 76 Conversation becomes
difficult
Vigorous 77 - 95 Short phrases
Near maximal to maximal ≥96 Cannot converse

PAGE 21
Target Heart Rate & Exercise Intensity

 It is recommended that adults have

a minimum of 150 minutes of
moderate to vigorous intensity
exercise each week
64 – 95%
HRmax
 Target HR for moderate to vigorous
exercise is between 64-95% of
HRmax

PAGE 22
Case Study: Target Heart Rate & Exercise Intensity
To train for her marathon, Jordan wants to maintain an exercise intensity of
65% HRmax during her runs. She knows that her HRmax is 203 bpm.

 What exercise intensity is Jordan training at 65% of her HRmax?

 Would Jordan’s talking be unaffected according to the Talk Test?

 If Jordan does 200 min of exercise at 65% per week, does she meet the recommended
guidelines?
PAGE 23
Experiment 3 – Exercise Intensity and Heart Rate Recovery
Overview
 Experiment 3  2 parts.

 Part 3a:

 You will perform 3 intervals of exercise, in order of lowest to highest intensity, and measure
HR to determine each intensity level.

 Part 3b:

 Perform right after 3a, you will figure out how long it takes for your HR to return to resting
value you measured in Experiment 1

Make sure you have a timer and comfortable shoes as well as clothes to exercise in!

PAGE 24
Experiment 3a – Exercise Intensity
 Perform three intervals of jumping jacks for 30 seconds each.

 Record HR after every interval.

Interval 1) Perform jumping jacks at a rate of 1 jumping jack per 2 seconds

Interval 2) Perform jumping jacks at a rate of 1 jumping jack per 1 second

Interval 3) Perform jumping jacks at a rate of 2 jumping jacks per 1 second

Metronome link: https://www.imusic-school.com/en/tools/online-metronome/ (used to

stay on tempo for jumping jacks)

PAGE 25
Experiment 3b – Heart Rate Recovery
 After the last interval of exercise, sit down and measure your HR after every
minute of rest until either:
 RHR is achieved
 7 minutes has passed

 The number of minutes it takes for your HR to return to your RHR is your HR
recovery time!
PAGE 26
Heart Rate Recovery – Expected Results
Rest Exercise Rest

210
3 4
190

170
Heart Rate (bpm)

150

130

110 5
90

70 1 2 6
50

Graph 2: Heart Rate Recovery after Exercise

PAGE 27
VOLUME OF OXYGEN CONSUMPTION
Volume of Oxygen Consumption (VO2)

 Volume of oxygen your body is using

 Indirect measure of how much adenosine triphosphate - ATP (energy molecule) your body
is producing and using
 As your energy demand increases  your VO2 increases

O2 rich Blood O2 is the final

Breathe in O2 O2 is delivers
blood is receptor of electrons
travels to picked up
O2 lungs by blood
pumped out O2 to in aerobic process to
of heart muscles make ATP

PAGE 29
VO2max - Maximal Volume of Oxygen Consumption
 The maximum amount of oxygen your body can use during maximal effort
exercise
1) Absolute VO2 (L/min)

2) Relative VO2 (mL/kg/min)

Table 2: Comparison of VO2max values between Person A and B

Person A Person B
Body Mass (kg) 100 70
Absolute VO2 (L/min) 4.0 3.3
Relative VO2 (mL/kg/min) 40 47

PAGE 30
Equipment Used to Measure VO 2max
 Computer controlled bike or
treadmill
 Electrocardiogram (ECG)

 Blood pressure cuff

 Oxygen and carbon dioxide

analyzer
 Filter, mouthpiece, flow sensor,
headgear, nose clip Figure 6 The equipment needed to measure VO2max

PAGE 31
VO2 and VO2max

VO2 is a direct measure of how much energy our body is

MYTH or FACT using

MYTH or FACT Endurance training can improve your VO2max

Blood doping can artificially increase VO2max by

MYTH or FACT
increasing your red blood cell count

PAGE 32
USING HEART RATE TO PREDICT VOLUME OF OXYGEN
CONSUMPTION
Calculating Volume of Oxygen Consumption
VO2 = Q x (a-v)O2

 (a-v)O2: amount of oxygen in your blood that is taken up by your body

Flashback to Cardiac Output:

Q = HR x SV

Cardiac Output (Q): the volume of blood ejected out of the heart each HR has an affect on
minute
our VO2!
Heart Rate (HR): Number of heart beats per minute.

Stroke Volume (SV): the volume of blood ejected out of the heart in
one beat

PAGE 34
Relationship of Heart Rate & VO 2
 Linear relationship (until HRmax)

 HR increases  VO2 increases

 HRmax reached  VO2max reached

45
Estimated
VO2max 40

35
V̇ O2 (mL/kg/min)

30

25

20

15

10

0
110 130 150 170 190 210
HR
Heart Rate (bpm) max

Graph 1: VO2 Plotted Over Heart Rate During a Submaximal Exercise Test
PAGE 35
EXPERIMENT TIME!

If you are completing Experiment 4 synchronously with your in-person class, please go
over the experiment instructions, and then head outside to complete them!
If experiments were completed ahead of time, skip to the experiment results section.

PAGE 36
Experiment 4 - Rockport Fitness Test Video

PAGE 37
Experiment 4: Rockport Fitness Test
Equipment:
 Scale (for measuring your weight)
or honest approximation of weight
 Comfortable walking shoes and
workout clothes
 A track, a route with a known distance,
or a fitness tracker with GPS
 Stopwatch, phone, or fitness tracker
Figure 7 The equipment needed to perform the
Rockport Fitness Test.

PAGE 38
Experiment 4: Rockport Fitness Test
1. Measure your weight in pounds (lbs)
2. Warm up
3. Start timing (stopwatch, fitness tracker, phone)
4. Walk 1.6 km (1 mile) as quickly as possible but
ensure you do not speed or power walk.
5. When you’re done, stop the time and take your
HR.
§ If you are taking your HR manually, place your fingers
on your radial artery and count the number of beats in
a 15-second window. Then multiply by 4.

6. Calculate your time in minutes Figure 8 The protocol to be followed when carrying
(e.g., 15:43 minutes would be 15 + (43 out the Rockport Fitness Test.
seconds/60 seconds), or 15.72 minutes)
PAGE 39
VOLUME OF OXYGEN CONSUMPTION
EXPERIMENT RESULTS
Rockport Fitness Test – Your Results

A)
VO2max = 132.853 – o.0769*weight(lbs) – 0.3877*age (years) + 6.315 (male) –
3.2649*walking time (min) – 0.1565*HR at end of test (min)

B)
VO2max = 132.853 – o.0769*weight(lbs) – 0.3877*age (years) + 0 (female) –
3.2649*walking time (min) – 0.1565*HR at end of test (min)

Calculate your Rockport Fitness Test Results to predict your VO2max!

PAGE 41
Rockport Fitness Test – Jordan’s Results
What four pieces of information does Jordan need to predict
her VO2max from her Rockport Fitness Test?

Will Jordan add (6.315) or add (0) when she calculates

her VO2max?
A)
VO2max = 132.853 – o.0769*weight(lbs) – 0.3877*age (years) + 6.315 (male) –
3.2649*walking time (min) – 0.1565*HR at end of test (min)
B)
VO2max = 132.853 – o.0769*weight(lbs) – 0.3877*age (years) + 0 (female) –
3.2649*walking time (min) – 0.1565*HR at end of test (min)

PAGE 42
Rockport Fitness Test – Jordan’s Results
 17 years-old
 70kg  154 lbs
 15-minute Rockport Test walking time
 140bpm HR at the end of the test

VO2max = 132.853 – o.0769*154 – 0.3877*17 + 0 – 3.2649*15– 0.1565*140

VO2max = 43.54 mL/kg/min

PAGE 43
Results & Normative Data
 What zone is Jordan’s VO2max in?

 What zone is your VO2max in?

Table 3: Normative Data for VO2max in a Population of 15-19 Year Olds.
Age Zone Male Female
(years) (mL/kg/min) (mL/kg/min)
Excellent 57.4+ 49.0+

15-19 Very Good 52.4-57.3 43.7-48.9

Good 48.8-52.3 39.5-43.6
Fair 43.6-48.7 36.8-39.4
Poor <43.6 <36.8
TABLE SOURCE: CSEP-PATH Data Collection Worksheet (mCAFT)

PAGE 44
Discussion Questions

Why is it useful to determine your VO2 max?

What are some advantages and limitations to the Rockport

walking test?

If you increase VO2 max, what would you expect to happen

to HR recovery time?

PAGE 45
 What Happens to Blood During a Single Heart Beat?

PI: Dr. Jason Au

Hyperlink to Figure
https://figshare.com/articles/media/
Supplemental_Video_1_Ultrasound_vector_flow_imagin
g_of_a_femoral_trifurcation/8344004

Reference: Au et al. 2019, J Appl Physiol 127:1809-1813

PAGE 46
Blood Flow in Arteries
 Move from high pressure areas (i.e., the
heart) towards low pressure areas (i.e., the
capillaries and veins), travelling along large
and small vessels.

 Interesting blood flow patterns

(recirculation) in areas of bifurcations.

 Patterns change with health status and the

presence of atherosclerotic plaque and have
implications for the health of our vessels
and future disease risk.
PAGE 47
QUESTIONS?
End of Lab Workshop

END OF LAB
WORKSHOP