Cardio do nows- Fitness 1

1/8/15

Do now: Pick up a paper off the table and answer the question in your notebook.

CLOI can explain verbally how/why a proper warm-up should be done before physical activity.

Agenda 1. Warm-up (instruction & demo)2. Hula Hoop game3. Class overview4. Locks and folders5. Do Now 6. Warm-up jigsaw

1/9/15 Do now:

Cardiovascular fitness can help:– Prevent diseases

(heart disease, type 2 diabetes)

– Improve some health conditions (asthma, diabetes, arthritis)

– Decrease stress levels– Depression– Obesity

CLOI will write 4 sentences about someone I know who is dealing with one of the items in the Do Now.

Agenda1. Warm-up (group 1)2. Mile Run Test3. Cooldown

Answers 1/9

• Potential benefits of maintaining a healthy level of cardio include:– Prevent diseases (heart disease, type 2 diabetes, some types of

cancer)– Improves some health conditions (asthma, diabetes, arthritis)– Increased function of heart and lungs– Decreased stress levels– Improves mood– Weight loss– Look and feel better– Increased energy

1/12/14 4Cardiovascular Endurance• Definition: The ability of

the heart and lungs to exercise for an extended period of time.

• Do Now: list at least 5 examples of exercises you can do in this room to improve your cardio.

CLOI can reflect to identify which cardio exercises were highest intensity and why.

Agenda1. Warm-up (group 2)2. Cardio instruction3. Tabata stations 4. Cooldown

Answers 1/12/15 5

• Examples of Cardio include:• Running• Jump rope• Dancing• Swimming• Playing sports• Cycling

Any rhythmic continuous activity that gets the heart pumping faster and increases the breathing rate.

1/13/15 6

• Fitness Testing

• Do Now Get a testing sheet and set a goal for yourself in each test.

CLOI can evaluate my current fitness level by looking at my results.

Agenda:1. Warm up (group 3)2. Pacer3. Sit and reach4. Push ups5. Sit ups

1/15/15 7

Cardiovascular Endurance• Definition: The ability of the

heart and lungs to exercise for an extended period of time.

• Do now: How many days per week do you think you should do exercises/activities that help improve you cardio? Justify your answer.

CLOI will demonstrate my

knowledge of fitness concepts on the district exam.

Agenda1. Warm-up (individual)2. District Exam3. Individual Workout 4.. Cooldown

Answer 1/15/15 8

You should do cardio exercises 3-5 days each week.

1/16/15 9

• Do now: When you are performing cardiovascular endurance exercises, such as the PACER test, what are 2 changes you notice in your body during that exercise session? (ex. sweating)

CLOI can perform an individual workout in the fitness center.

Agenda1. Warm-up on your own2. Individual workout3. Cooldown

1/20/15 11

Do now: List at least 2 ways to increase your intensity level during cardiovascular endurance exercises.

CLOI can record in writing 2 ways to increase my intensity during a cardio workout.

Agenda1. Warm-up2. Cardio/abs workout3. Cool down

1/22/15 9

• Do now: Get a pencil and your answer sheet and find a spot where you are not close to anyone .

CLOI will demonstrate my fitness knowledge on the District Exam.

Agenda1. District exam 2. Warm-up on your own3. Individual workout (10 point minimum)

1/23/15 9

• Do now: Why is performing a cooldown important?

CLOI can create in writing a Yoga Flow with my partner.

Agenda1. Warm-up (Group 5)2. Yoga – teacher lead3. Create your own Yoga

Yoga Flow

MountainFoldHalf liftFoldPlankDown DogCobraDown Dog leg lifted

Warrior 1 Warrior 2 TriangleWarrior 1 AirplaneEagleMountain

1/27/13 14

Warm-upJumping jacks, line jumps, jog, high knees, butt kicks

Monster kicks, arm circles, ankle rotations, hip rotations

CLOI can check my heart rate throughout the game.

Agenda1. Warm-up2. Capture the giant cone3. Cooldown

1/29/15 13

Target Heart Rate Zone (THR)- Optimum heart rate at which person should train in order to achieve desired resultsDo now: Find your target heart rate zone (THR).

60-85% MHR = THR zone

CLOI can explain to my partner how to check my heart rate and determine if I’m in my target zone using the word first, next and last.

Agenda1. Warm-up on your own2. Individual workout 3. Yoga

Answer 1/26/15 15

THR zone = 60-85% of MHR (max heart rate)

MHR x .60% = ____________bpmMHR x .85% = ____________bpm

THR zone = _______ to ________ bpm

1/29/15 16

Do now:

How many minutes do you think you should stay in your THR during a cardio training session? Justify your answer.

CLOI can tell a partner why it is important to keep my heart rate in the THR zone for 20-60 minutes during an exercise session.

Agenda1. Warm-up2. Individual workout Day3. Yoga

Answer 1/29/15 17

You should stay in your THR zone for 20-60 minutes during each of your cardio training

sessions.

1/30/15 16

Do now: What is the THR zone for a 50 year old man?

CLOI will monitor my intensity by checking my heart rate throughout the workout.

Agenda1. Warm-up2. Circuit

2/2/15 16

Do now: What does FITT stand for?

CLOI will monitor my intensity by checking my heart rate throughout the workout.

Agenda1. Warm-up2. Group A – Cardio 3. Group B – Functional4. Group C – Strength

2/3/15 16

Do now: What is the FITT Principle?

CLOI will explain to a partner whether or not I was in my target zone during the game and how I know.

Agenda1. Warm-up2. Capture the Giant Cone3. Cooldown

2/5/15 16

Do now: Fill in the FITT Chart for Cardio.

CLOI will record my exercises in writing.

Agenda1. Warm-up2. Individual workout 3. Yoga

2/9/15 16

Do now: What is your THR zone? During our 3 part circuit what would you expect your heart rate to be on each circuit?Cardio:Strength:Middle (functional):

CLOI will verbally reflect on where my heart rate is during the workout.

Agenda1. Warm-up2. Circuit 3. Cooldown

2/10/15 16

Do now: What is the THR zone for a 32 year old man?

CLOI will verbally reflect on where my heart rate is during the workout.

Agenda1. Warm-up2. 6 basekickball3. Cooldown

2/10/15 16

Do now: Fill out the FITT chart for cardio

CLOI will fill out the FITT chart in writing

Agenda1. Warm-up2. Trainer stations 3. Cooldown

2/23/15 16

Do now: What is functional training?

CLOI will create a workout to keep my partner on task.

Agenda1. Warm-up2. Partner workouts (10 min each station)

2. Cardio3. Abs4. Functional 5. Machines

Partners

• Carol and Ereddie• Janis and Vanessa• Gustavo and Julian• Jared and Juan• Jessie and Angel• Ivet and Paula

• Ashley and Sabrina• Saul and Jose• Bruno and Merysa• Celeste and Ciara• Antonio and Jeraldy

Review 1/29/13 18

F- What is the recommended frequency for cardio workouts each week? Give the range.

I- How can you measure your intensity when doing cardio exercises?

T-How much time is recommended for you to spend on a cardio workout? Give the range.

T- List 3 types of cardio exercise that you did this week.

CLOI can assess if I am at the appropriate intensity level by checking my 10 sec HR during my workout.

Agenda1. Warm-up2. Flickerball3. Cooldown

Answers for 1/29 19

F- What is the recommended frequency for cardio workouts each week? Give the range.

I- How can you measure your intensity when doing cardio exercises?

T-How much time is recommended for you to spend on a cardio workout? Give the range.

T- List 3 types of cardio exercise that you did this week.

• 3-5 days

• 60-85% of MHR= THR zone

• 20-60 minutes

• Running, swimming, biking

Review 1/30 OR 1/31 20

Do Now: Review Questions

1)What is the MHR (Max Heart Rate) of a 50 year old man?2)What % of MHR should you be working at during your cardio workouts? Give the range.3) What is the THR( target heart rate) zone for a 50 year old man?

CLOI can tell a friend if I am in my THR zone during our workout by taking my 10 sec HR and recalling my zone.

Agenda1. Warm-up2. Circuit Training (optional)3. Individual workout #14. Cooldown

Answers 1/30 OR 1/31 21

1)What is the MHR (Max Heart Rate) of a 50 year old man?

2)What % of MHR should you be working at during your cardio workouts? Give the range. 3)What is the THR( target heart rate) zone for a 50 year old man?

1)220-50= 170 bpm

2)60 to 85% of MHR= THR zone

3)170x .60= 102 bpm 170x .85= 145 bpmTHR zone= 102 to 145 bpm

Quiz Today!2/1/13

Do Now:• Take out your

“do nows” and study for the quiz.

CLO I will demonstrate my knowledge of the FITT Principle for cardio on a written quiz.

Agenda1. Cardio Quiz2. Silent warm-up3. Yoga

9/27/12

Do Now:1) Turn in your Do Nows on the pink chair.

2) Tell your partner what you think the phrase “Exercise is the best medicine” means.

CLOI will complete an individual workout in the fitness center using my workout worksheet and my knowledge of exercise technique.

Agenda1. Warm-up2. Individual workout #13. Cooldown

NOT USED • Fitness Pre-test Today

– Pacer – Push-ups– Sit-ups– Sit and Reach

DO NOW:

Why is it important to find pre-test scores before starting a fitness program?

How do you plan to use your scores?– Why do you think it is important to test your

fitness levels before you start a workout program?

– How do you plan to use your results?

Objectives:• I will know:

– What my current fitness levels are

• This is important because:– To set goals and create a

workout plan we need a baseline to work from

• The words I will practice today are:– Cardiovascular Endurance

Agenda1. Warm-up2. Push-ups/ sit-ups3. Pacer/sit and reach4. Determine current fitness levels

Not UsedResting heart rate (RHR)- # of times your heart beats in 60 seconds while resting

Do now: Find your resting heart rate.• 1. find your pulse with 2 fingers

(see pic.)• 2. count for 60 sec• 3. record RHR

• I will know: – How to find my resting heart

and exercise heart rate

• This is important because:– It will help me to measure my

intensity

• The words I will practice today are:– Intensity; heart rate; pulse

Agenda1. Warm-up2.3.