1/8/13 1 Welcome Back! Do Now: Get a folder and write your name on the tab. Last, First CLO I understand the procedures and rules for this class. Agenda 1. Folders 2. Procedures 3. Locks
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1/8/13 1
Welcome Back!
Do Now:Get a folder and write your name on the tab.
Last, First
CLOI understand the procedures and rules for this class.
Agenda1. Folders2. Procedures3. Locks
1/9 OR 1/10 2
Cardiovascular Endurance• Definition: The ability of the
heart and lungs to exercise for an extended period of time.
Do now: What do you think are some potential benefits of maintaining a healthy cardiovascular endurance level?
CLOI will rate my current level of fitness using my fitness test results.
Agenda1. Warm-up2. Fitness Testing3. cooldown
Answers 1/9 OR 1/10 3
• 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
1/11/13 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/activities that help improve your cardiovascular endurance.
CLOI can complete a written assignment on Edmodo using complete sentences.
Agenda1. Edmodo in the libraray 2. Warm-up 3. Squat & Lunge technique4. Cooldown
Answers 1/11/13 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.
1/14/13 6
• District Pre-test
• Do Now Sit and wait for instructions
CLOI can show my current understanding of fitness concepts on the district Pre-test.
Agenda:1. Take the pre-test2. Individual workouts
1/15/13 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 describe whether or not
today’s activity helped improve cardiovascular endurance using the word heart rate, after performing
the following activities.
Agenda1. Warm-up2. Jigsaw Circuit3. Push-up Practice4.. Cooldown
Answer 1/15/13 8
You should do cardio exercises 3-5 days each week.
Do Now
• Get a clean piece of paper and write paragraph about one thing you’d like to learn in regards to health and nutrition. Why would you like to know more about this topic? How might more information on this topic change the way you live your life?
1/16 OR 1/17 9
Cardiovascular Endurance• Definition: The ability of the
heart and lungs to exercise for an extended period of time.
• 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 verbally identify 3 changes that happened in my body during the cardio portion of today’s workout.
Agenda1. Warm-up2. Fitness Center circuit3. Individual workout4. Cooldown
Answer 1/16 OR 1/17 10
• Sweating• Increased heart rate• Increased breathing rate• Increased body temp• Tired muscles
1/18/13 11
Cardiovascular Endurance• Definition: The ability of the
heart and lungs to exercise for an extended period of time.
Do now: List at least 2 ways to increase your intensity level during cardiovascular endurance exercises.
CLOI can verbally identify 3 ways, used in class today, to increase my intensity during a cardio workout.
Agenda1. Warm-up2. Intensity activity Fartlec Geomotion mats Sprints3. Cool down
Answers 1/18/13 12
• You could increase your intensity on a cardio workout by:
• Increasing time• Increasing speed• Increasing resistance or levels• Increasing the difficulty of the exercise (swimming
rather than walking)• Decrease rest time
1/23 OR 1/24 13
Maximum Heart Rate (MHR)- highest amount of times your heart can beat in 60 seconds
Do now: Find your maximum heart rate.220- (Age) =MHR
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-up2. Fitness Center Circuit4. Individual workouts #15. Cooldown
1/25/13 14
Target Heart Rate Zone (THR)- Optimum heart rate at which person should train in order to achieve desired results
Do now: Find your target heart rate zone (THR).
60-85% MHR = THR zone
CLOI can verbally explain to a partner what they should do if they are not in their THR zone during exercise.
Agenda1. Warm-up2. Capture the giant cone3. Cooldown
Answer 1/25/13 15
• Find your 10 sec THR zoneTHR zone = 60-85% of MHR (max heart rate)MHR x .60% = ____________bpmMHR x .85% = ____________bpm
THR zone = _______ to ________ bpm
10 sec HR zone= THR zone divided by 6.
1/28/13 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. Fitness Center Circuit3. Cooldown
Answer 1/28/13 17
You should stay in your THR zone for 20-60 minutes during each of your cardio training
sessions.
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. Game3. 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?
4) What is the 10 sec THR 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. Individual workout OR Bootcamp3. 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? 4)What is the 10 sec THR 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
4)102 / 6 = 17 beats145/ 6 = 24 beats10 sec THR Zone= 17 to 24 beats
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. Individual workout # 13. Cool down
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.
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