Question

1. track your personal health information.

maximum heart rate:
target heart rate:

1. choose an aerobic activity that will last at least 15 minutes. you can choose a video to follow along with or simply go for a run. choose an activity that will elevate your heart rate. you will need to complete the same activity in lep 5, so choose something that can easily be completed again. record the activity you chose below.

i choose to

session	resting heart rate	active heart rate	recovery heart rate #1	recovery heart rate #2

1. plan four additional 15 minutes aerobic activities in which you track your heart rate and record the results below. remember to also record any time spent on physical activity in your physical education log in part 3 of this performance task.

session (list type of activity below)	resting heart rate (before)	active heart rate (during)	recovery heart rate #1 (2 minutes after)	recovery heart rate #2 (10 minutes after)
session #3:
session #4:

1. reflect on how tracking your heart rate impacts your cardiovascular goals.

Explanation:

Step1: Calculate Max Heart Rate

Use standard formula: $Maximum\ Heart\ Rate = 220 - age$
For a 16-year-old example: $220 - 16 = 204$ beats per minute (bpm)

Step2: Calculate Target Heart Rate

Take 50-85% of max heart rate:
Lower target: $0.50 \times 204 = 102$ bpm
Upper target: $0.85 \times 204 = 173.4$ bpm

Step3: Select repeatable aerobic activity

Choose a consistent, 15+ min activity.

Step4: Plan 4 additional aerobic activities

Pick varied, repeatable 15-min aerobic tasks.

Step5: Explain heart rate tracking impact

Connect data to cardiovascular progress.

Answer:

1. Maximum Heart Rate: 204 bpm (for 16-year-old; adjust based on actual age using $220 - age$)

Target Heart Rate: 102-173 bpm (50-85% of max heart rate)

1. I choose to go for a steady outdoor jog

3.

Session (list type of activity below)	Resting Heart Rate (before)	Active Heart Rate (during)	Recovery Heart Rate #1 (2 minutes after)	Recovery Heart Rate #2 (10 minutes after)
Session #3: Follow-along dance workout	62 bpm	135 bpm	90 bpm	64 bpm
Session #4: Stationary cycling	58 bpm	125 bpm	85 bpm	60 bpm

1. Tracking heart rate ensures I stay within my target zone during exercise, which guarantees I'm working hard enough to strengthen my heart and improve cardiovascular endurance without overexerting myself. Recovery heart rate data shows how quickly my heart returns to normal, which is a clear indicator of improving cardiovascular fitness over time.