Personal

Fitness
South Winsor High School
South Windsor, CT
April 6th April 30th, 2014
Carrie Blais

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9th & 10th Grade

Unit

Psychomotor Unit
Outcomes

Refere
nce MA

Content to be taught

Assessm
ent

1)
2)
3)
4)
5)
6)

ClosureInformal
questioning

CF & NASPE
Standards
by #

Psychomotor: SWBAT
demonstrate skills involved in
flexibility, cardiovascular and
muscular endurance, as well
as muscular strength training.

S.H.A.P.E.,
S1.H3.L2
MA CF,
2.19
CT CF,
H.11.3

Cognitive Unit
Outcomes

Heart Rate/ pulse points

Cardiovascular endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Informal
Observation
Heart Rate
Handout

Refere
nce MA

Content to be
taught

Assessme
nt

1) Heart Rate Formula

2) Benefits of Personal
Fitness
3) Benefits and Types of
Cardio Endurance
Training
4) Advantages & Types of
Flexibility training
5) Objective of Muscular
Endurance Training
6) Importance of Muscular
Strength Training
7) Personal Fitness
planning and execution

Heart Rate
Worksheet

CF & NASPE
Standards by
#

MA CF
2.20;
CT CF

H.12
.2

Fitness Plan
Movement
Chart
Take Home

S.H.A.P.E,
S3.H10.L2;

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Cognitive: SWBAT identify

cardiovascular endurance through
monitoring and tracking their
target heart rate, as well as
recognize reasons to participate in
personal fitness/physical activity
(e.g. health, enjoyment, challenge,
self-expression and social
interaction)

Affective Unit
Outcomes

Refere
nce MA

Content to be
taught

Assessment

1) Prepare racket
2) Strategy of combining
different shots
3) Correct skill cues
4) Be able to correctly
identify the rules of
badminton
5) Be able to identify 2-4
strategies that are good
to use when playing
badminton

Teacher
observation

CF & NASPE
Standards by
#

MA CF
2.22;
CT CF
H.13.3

Quiz
Closure-Informal
Questioning
Turn and Talk
closure
Handouts

SWBAT utilize efficient personal

management to understand
difficulties and adjust physical
activity properly.

S.H.A.P.E.,
S4.H1.L1;

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Affective: SWBAT exhibit

responsible personal and social
behavior that respects self and
others in physical activity setting.

Physical Fitness Components

1. Objective/Purpose
By the end of this lesson, students will be able to list and briefly define the
five components of Health fitness.
2. Purpose
The students are going to be participating in a fun and active lesson. In
groups they will be moving around the gymnasium working to test and
develop some off their physical fitness abilities. This is important for the
students in order to become more educated in order to acknowledge,
resolve, maintain and preventing health related issues. They are also going
to be able to showcase some of their own knowledge of physical fitness in
their own groups and get a chance to peer teach their friends.
4. Activating Prior Knowledge of Students
Students will be asked to fill out a pre-unit questionnaire and write short and
long term goals in order to help them create a personal fitness plan.

components of physical fitness.

Cooperative Learning- Students are put into groups and/or pairs with the
intent that students will aid one another. This is done to increase peer
teaching and learning.

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Active Learning- Students use active learning to comprehend the five

5. Method/Strategies Used and Rationale

Visual Aid- Each station has a task card with the assignment and directions
on the station. This is used to reduce direct instruction time and increase
active learning.

PERSONAL FITNESS QUESTIONNAIRE

Name: _________________________________ Date: ________________
INSTRUCTIONS: Please answer all questions by circling the
appropriate word or write your response on the lines provided.
Please put quality thought and effort into your answers.
1. Rate your overall activity level:
Very Active

Active

Moderately

Active Sedentary

2. What exercise, if any, do you currently do outside of PE class?

Please give a detailed answer.

__________________________________________________________
__________________________________
3. How would you rate your current muscular strength/endurance
level?

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__________________________________________________________

__________________________________________________________

Very Strong

Strong

Moderately Strong

Not

very strong
4. How would you rate your current cardiovascular fitness level?
Basically, when you perform cardiovascular activities like running,
cycling, swimming, etc. how is your fitness?
Excellent

Good

Average

Fair

Very low

5. How flexible are you?

Very Flexible

Somewhat

Not at all

Personal Fitness Questionnaire (Continued)

6. How would you rate your experience with exercise?

Advanced

Intermediate

Beginner

7. Do you exercise regularly?

I exercise regularly
I used to exercise regularly and am starting back on a program
I am currently starting a program
I have never exercised regularly
9. What are your fitness goals? Circle all that apply.
Cardiovascular endurance

Muscle strength

Muscle size

Flexibility Muscular definition

Reduce body fat

Health

Self-esteem or confidence

Speed

Reduce my stress level

Tone and shape

Improve posture

Medical reasons

Sports Performance
Lose weight

Other_________________________________________________________________

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Appearance

10. Where do you perform most of your fitness activities?

Home

Outdoors

Fitness Facility (gym, health club, pool, etc.)

11. What equipment do you have available on a regular basis?

Nothing

Free Weights (dumbbells, etc.)

Weight machines Jump Ropes

Treadmill or other home machines Resistance balls or other core home

equipment
Exercise Videos

Bicycle, Skateboards, Roller Blades, other

Other: ____________________________________________________
12. What time of day can you do most of your exercise?
Any time

Morning

Afternoon

Evening

Personal Fitness Questionnaire (Continued)

13. Which of the following are your personal obstacles in adopting a

regular fitness program?
I get bored pretty easily when I exercise

I cant really find the time to

exercise
Family obligations

I get frustrated because I dont see results right

I have to exercise alone

My exercise setting does not meet my needs

I do not have personal

obstacles, I am just lazy

other: _______________________________

14. How would you rate your overall fitness?

Excellent

Above Average

Needs a lot of improvement

Average
Not fit

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Intimidated and embarrassed when I exercise

away

YOUR FITNESS HABITS

This worksheet is intended to have you think about your strengths and weaknesses,
good and bad habits, motivation strategies, warm-up and cool-down exercises and
general activities that you like to do.
Please think carefully about your answers for each question and try to be as honest
as possible as you answer the questions in each box below and on the back of this

Examples: I have good upper body strength, I am very flexible, I can run for a long time in my target
zone etc.
1. ____________________________________________________________________________________
2. ____________________________________________________________________________________

What are your two fitness weaknesses?

Examples: I have trouble running long distances, I am not very flexible, I have a weak upper body etc.
1. ____________________________________________________________________________________

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What are your two fitness strengths?

sheet.

2. ____________________________________________________________________________________

List two workout habits you are proud of?

Examples: I go to the gym and work out 3 times a week, I jog with my dog after school 4 days a week,
and I do push-ups and sit-ups during commercials when watching TV etc.
1. ____________________________________________________________________________________
2. ____________________________________________________________________________________

List two workout habits you want to change?

Examples: I come home from school and just play video games; I do not do any extra activity outside
of PE class etc.
1. ____________________________________________________________________________________
2. ____________________________________________________________________________________

List two nutritional habits you are proud of?

Examples: I eat a good breakfast every morning; I try to eat lots of fruits and vegetables each day etc.
1. ___________________________________________________________________________________
2. ___________________________________________________________________________________

List two nutritional habits you want to change?

Examples: I do not usually eat breakfast, I drink too many sodas each day, I do not usually eat many
vegetables etc.
1. ___________________________________________________________________________________
2. ___________________________________________________________________________________

FITNESS EXERCISES YOU LIKE TO DO

Please think carefully and write down three of YOUR favorite examples in each box
below.

WARM-UP EXERCISES
Examples: Walking, Jogging, Jump Rope, Calisthenics etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
COOL DOWN EXERCISES

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poor weather conditions.

For each of your 3rd choice activities please indicate an activity you could do in

Examples: Walking, Jogging, Active Stretching etc.

1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
CARDIOVASCULAR EXERCISES
Examples: Jogging, Cycling, Swimming, Dancing, Stationary Bike, Aerobics Class etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
BODY COMPOSITION / NUTRITION GOALS
Examples: Eat more fruits and vegetables; eat a healthy breakfast each morning, Drink less soda
and more water etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
MUSCULAR STRENGTH / ENDURANCE EXERCISES
Examples: Push-ups, Sit-ups, Pull-ups, Lunges, Squats etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
CHALLENGES TO STAY MOTIVATED
Examples: Friends who do not work out, I get bored with exercises, I like to play video games
more than exercising etc.

3. ____________________________________________________
FLEXIBILITY / STRETCHING EXERCISES
Examples: Yoga, Hamstring stretches, Quadriceps stretches etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________

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2. ____________________________________________________

10

1. ____________________________________________________

STRATEGIES TO STAY MOTIVATED

Examples: Working with a partner, engaging in a variety of activities, setting achievable goals,
music etc.
1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________

Nutrition Related Questions

1. On a scale of 1-10, how would you rate your Nutrition (1=very poor -10=excellent)?
2. How many times a day do you usually eat (including snacks)? _______________
YES

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3. Do you skip meals?

NO

4. Do you eat breakfast?

YES

NO

5. Do you eat late at night?

Often

Sometimes

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_______

Never

6. What activities do you engage in while eating? (TV, reading etc.)

______________________
7. How many glasses of water do you consume daily? _____________
8. Do you feel drops in your energy levels throughout the day?
YES

If yes, when? ______

NO

9. Do you know how many calories you eat per day?

YES

If yes, how many? _____

NO

10. Are you currently or have you ever taken a multivitamin or any other food supplements?
Y

11. At work or school, do you usually:

Buy

Bring food

12. How many times per week do you eat out? _____________
13. Do you do your own cooking?
YES

NO

14. Besides hunger, what other reason(s) do you eat?

Boredom

Social Stressed

Tired

Depressed

Happy

Nervous

15. Do you eat past the point of fullness?

Often Sometimes

Never

16. List 3 areas of your Nutrition you would like to improve:

a.________________________ b._______________________ c.______________________

The components of physical fitness are divided into two categories

perform well. Regular physical activity promotes physical fitness. Physical

fitness is the condition of the body that results from regular physical activity.
a) There are five areas of Health-Related Fitness:
1. Cardiovascular Endurance
2. Flexibility

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1) Health related fitness is the ability of the heart, lungs, muscles, and joints to

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Health Related and Skill Related.

3. Body Composition
4. Muscular Strength
5. Muscular Endurance
2) Skill Related Fitness is the ability to perform skills used in sports and physical
activities. The can help you improve your performance in sports and games.
3) There are six areas of Skill-Related Fitness:
1. Agility
2. Balance
3. Coordination
4. Reaction Time
5. Speed
6. Power

Health-related components of physical fitness:

Health-related components help you maintain good health. Your body systems, like

system, and respiratory system, work together over a long period of time.
Examples to increase cardiovascular endurance: running, cycling, swimming.
2. Flexibility: The ability of joints to move through their full range of motion.
Examples to increase flexibility: stretching, gymnastics.

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1. Cardiovascular Endurance: Shows how efficiently your heart, circulatory

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the cardiovascular, respiratory, and muscular systems, all work together.

3. Body Composition: Shows the relative amounts of fat body mass to lean body
mass.
Examples to lower fat: all cardiovascular activities
4. Muscular Strength; The amount of power a muscle can produce.
Examples to increase strength: weightlifting, gymnastics, push-ups
5. Muscular Endurance: A muscles ability to produce power for a long duration.
Examples to increase muscular endurance: running, swimming, weightlifting

Skill-related components of physical fitness:

Helps you perform skills needed for sports and dance activities. They can help you
have fun in active play.

Examples: shuttle run, soccer, basketball, tag, dodge ball, dance

2. Balance: The ability to maintain body equilibrium in different movements or
not to fall.
Examples: gymnast, dancer, throwing a pass on the run

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control of your body.

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1. Agility: The ability to change direction of movement quickly while staying in

3. Coordination: The ability to combine at the same time, movements of various

body parts.
Examples: setting a volleyball, hitting a golf ball
4. Power: The ability to combine strength and speed.
Examples: high jumping, sprinting, figure skating
5. Reaction Time: The time between your senses recognizing a stimulus and your
body moving in response.
Examples: hitting a ball, starting a race
6. Speed: The time it takes you to move a certain distance.
Example sprinter, receiver

Female Body Types

Small delicate frame and bone structure (not height)

Classic hard gainer

Flat chest

Small shoulders

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Ectomorph Traits

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Your body type influences how you respond to diet and training. Understanding your body type;
Ectomorph, Endomorph, or mesomorph can help you to strategically plan your strength training
and diet plan.

Thin

Lean muscle mass

Finds it hard to gain weight

Fast metabolism

Mesomorph Traits

Athletic

Generally hard body

Well defined muscles

Rectangular shaped body

Strong

Gains muscle easily

Gains fat more easily than ectomorphs

Soft and round body

Gains muscle and fat very easily

Is generally short

"Stocky" build

Round physique

Finds it hard to lose fat

Slow metabolism

Muscles not so well defined

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Endomorph Traits

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17

Muscular strength/Muscular endurance focuses on the following principles:

1. Lifting form and posture
2. Breathing Technique: Inhale on negative phase/Exhale on positive phase
3. Safety: Spotters, clips
4. Muscle exercises and actions
5. Full range of motion during exercises
6. Weight Room Etiquette: Re-rack weights, no horseplay, and safety first
Benefits:
1. Increases
a. Speed
b. Flexibility
c. Strength
d. Metabolism
e. Muscular endurance
f. Energy
g. Physical appearance
2. Reduces
a. Injury
b. Fatigue
Strength training is a unit of study in which a person increases:
1. His/her ability to lift heavy objects a few repetitions or one time- Muscular Strength
(Increase weights/decrease repetitions)
2. His/her ability to lift objects repeatedly for a long periods of time- Muscular Endurance
(Decrease weights/increase repetitions)

1. Warm-ups and Cool downs will help minimize injury and muscle soreness.
2. Always use proper lifting technique.
a. Use a weight that allows you to perform the full movement correctly rather than cheat
your way through a set with excessive weight.
b. Proper technique includes lifting throughout the full range of motion.
c. Slow and controlled produce the best results.
d. Exhale on the lifting phase (positive) and inhale on the lowering phase (negative).
3. Train the larger muscles first
a. Start with the chest and back muscles
b. Abdominal muscles can be worked out everyday
4. Sets and repetitions

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Training suggestions:
Start slowly and continue to improve.

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If you want to add mass or size to your muscles, you should use heavier weights and do less
repetitions.
If you want to be more toned and defined, you should use lighter weights and do more repetitions.

11.

19

6.
7.
8.
9.
10.

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5.

a. A set is a group of repetitions.

b. A repetition is lifting the weight one time.
Overload principle: strength occurs when the muscle is required to work at an increased
workload. The body will adapt to the demands place upon the muscles.
The strongest point of muscle contraction is at 45 degree angle (sticking point).
48 hour rule: allow 48 hour rest between workouts often same muscle group
Strength training- fewer repetitions heavier weight
Endurance training - more repetitions lighter weight
Use an appropriate grip
a. Spacing of hands to provide balance
b. Thumbs must wrap around the bar
Atrophy of muscles is the deterioration of muscles due to lack of exercise

Directions: Complete and use the following

information to set up your two week fitness plan.
Two key components in designing your fitness plan also include
establishing what your overall goal is for working out. The second is to
put into plans how you will adhere to your plan.
1. Goals: Please establish at least three personal fitness goals (be specific):
a. I plan to monitor my progress by:
Use examples: One example would be using a pedometer to track daily steps..what are other
examples?

b. Motivation strategies to assist me in adhering to my plan will

include:

Use examples: Should include ideas that would make participating in your plan on a regular basis
more likely.

2. Body Composition:
a. Give a complete definition of body composition.

b. Compare and contrast the difference between body composition

and body mass index.

c. Identify the actual muscle(s) involved in each particular stretch (i.e.

calf muscles -gastrocnemius/soleus).
i. Upper body

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b. Stretches: Describe with words and pictures a stretch you've

either learned in class or have researched for this project for each of
the following areas.

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3. Flexibility:
a. Give the definition of flexibility.

ii. Abdomen
iii. Legs

4. Muscular Strength:
a. Give the definition of muscular strength.

b. Give an example to test body muscular strength.

5. Muscular Endurance:
i. Give the definition of muscular endurance.

6. Give an example to test body muscular endurance.

7. Cardiovascular Endurance:
a. Give the definition of cardiovascular endurance.

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21

b. Pick two activities that you can enjoy doing to improve your
cardiovascular endurance.

WORKOUT LOG

GOAL
S:

Track your fitness and strength training progress.

M Tu W Th F Sa Su

M Tu W Th F Sa Su

M Tu W Th F Sa Su

M Tu W Th F Sa Su

SET
S

SET
S

DATE:
WEIGHT:
SLEEP (hrs):
CALORIES:
TIME (minutes):
NOTES:

1RM*

SET
S

REP
S

WT

SETS

REP
S

WT

REP
S

WT

REP
S

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22

EXERCISES

*1RM - One Rep Max (for reference)

WT

CARDIO
EXERCISES

TIM
E

DIST

INT*
*

TIME

DIST

INT

TIM
E

DIST

INT

TIM
E

DIST

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23

*Intensity: L/M/V=Light/Moderate/Vigorous or E/M/H=Easy/Medium/Hard or Heart Rate

INT

Station #1
Stationary
High
Speed
Sprint
Station #1

1. Run using toes for sprinting

2. Keep your upper body upright

3. Look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you.

4. Let your arms swing naturally from the shoulder joint (not elbow). Your arms should be bent at about

waist height (a 90 angle) with your hands held loosely

5. Repeat

Station #2
Alternating
(up downs)

Planks

Station #2

1. Assume a push-up position.

2. Lower yourself to your elbows.

3. Raise the right side of your body by pressing your right hand against the floor and straightening your
arm.

4. Raise the left side of your body in the same manner.

5. Lower yourself back to your elbows, first with your left arm, then with your right.

6. Keep your body straight during the entire movement.

7. Repeat

Station #3
Cook
Squats
Station #3

1.
2.
3.
4.
5.

Bend at the waist, keeping your legs straight and grab toes
While holding toes perform a squat
Release toes and reach up
Stand up straight
Repeat

Station #4

Mountain
Climbers

Station #4

1. Begin in a pushup position, with your weight supported by your hands and toes.

2. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your
starting position.

3. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and
supported by the toe, and bringing the other foot up with the hip and knee flexed.

4. Repeat

Station #5

Steam
Engines

Station #5

1. Stand tall with feet shoulder-width apart. Place your hands behind your head with elbows in line with
your shoulders. This is the starting position.

2. Raise your left knee up, simultaneously bring your right elbow toward your knee. Try to touch your
elbow to your knee without bending over at your waist.

3. Reverse movement and repeat with opposite leg and arm.

4. Repeat

Station #6

Hello
Dollies
Station #6

1.
2.
3.
4.

Lift head and legs off the ground

Open legs further than shoulder width
Close legs
Repeat

HEART RATE ZONES

Zone

What it does

% of Heart
Rate
Reserve

Long, slow runs,

easy or recovery
runs

Training in this zone improves the ability of

your heart to pump blood and improve the
muscles ability to utilize oxygen. The body
becomes more efficient at feeding the working
muscles, and learns to metabolize fat as a
source of fuel.
Healthy Heart Zone (Warm up)

50 -60%

Long,
Moderate
runs

This zone provides the same benefits as the

healthy heart zone, but is more intense and
burns more total calories.
Fitness Zone (Fat Burning)

60 -70%

Aerobic zone or
"target heart
rate zone"

Most effective for overall cardiovascular

fitness. Increases your cardio-respiratory
capacity: that is, your ability to transport
oxygenated blood to the muscle cells and
carbon dioxide away from the cells. Also
effective for increasing overall muscle
strength.
(Endurance Training)

70 - 80%

Anaerobic zone

The point at which the body cannot remove

lactic acid as quickly as it is produced is
called the lactate threshold or anaerobic
threshold. It generally occurs at about 8088% of the Heart Rate Reserve. Training in
this zone helps to increase the lactate
threshold, which improves performance.
Training in this zone is hard: your muscles
are tired, your breathing is heavy.
(Performance Training)

80 - 90%

VO2 max

You should only train in this zone if youre

very fit, and only for very short periods of
time. Lactic acid develops quickly as you are
operating in oxygen debt to the muscles The
value of training in this zone is you can
increase your fast twitch muscle fibers which
increase speed.
Red Line (Maximum Effort)

90 - 100%

Maximum Heart
Rate

220 - AGE=
220 - 19 =
220 - 18 =
220 - 17 =
220 - 16 =
220 - 15 =
220 - 14 =

MHR
201
202
203
204
205
206

Pulse Points

GLOSSARY
HR Heart Rate: this is the rate at which your heart beats to pump blood around your body. When the body requires
more blood the heart rate will increase. So obviously, when you are working out harder, your heart rate will rise. However,
when your body is doing other processes, for example trying to fight off sickness, your heart rate can also increase and
trying to work out at the same intensity will put extra strain on your heart. Therefore, it is better for your long-term health
not to workout at a set pace, but at a set heart rate. This will stop you from overworking your body when it is trying to
repair itself.

BPM Beats per Minute: Heart rate is always measured by how many times your heart beats in a single minute.
Therefore, if you dont have a heart rate monitor you can find out your own heart rate by feeling for a pulse point. The

clearest is in your neck, either side of your throat (please note, do not press too hard or you can reduce the blood flowing
to your brain and make yourself pass out. This is not good, in case you were wondering.) With your index and middle
fingers, feel for the pulse and against a watch count how many beats you can feel in 6 seconds, starting with zero as your
first count. Then multiple the number by 10 to get beats per minute. This is not completely accurate, but will give you a
good indication.

Resting Heart Rate: Your resting heart rate is a good indicator of how efficiently your body is working. It is the
measure of how much your heart needs to beat to maintain basic life systems when you aren't moving. It is best to take
this first thing in the morning while you are still lying in bed. Measure your resting heart rate using the method above.
Generally, the number will be higher if you are unfit or currently unhealthy. For a basic indication of the ranges: Below 60
= fit, 60-80 = average, 80-100 = high but still okay, and 101+ is not good and you should talk to your doctor.

Max HR - Maximum Heart Rate: This is the fastest your heart can beat as you push it as hard as you can. It is useful
to know this as a lot of programs ask you to workout at a set percentage of your max. The most common formula for
working out your max is 220 your age. So if you are 30, the formula suggests your Max HR is 190.

RHR Reserve Heart Rate (not to be confused with resting heart rate): this is the range between your max and your
resting that you can workout at. Some exercise programs do not look at percentage of max but percentage of reserve, as
this takes into account personal differences in resting heart rate. It is important when following a program to make sure
whether they are talking about % of max or % of reserve, as the numbers can be different.

Maximum Aerobic Heart Rate: This can also be referred to as your anaerobic threshold. It is the rate at which your
body starts using more anaerobic (without oxygen) methods of energy conversion and less aerobic (with oxygen). The
body uses anaerobic conversion when it requires energy fast, but more by-products such as lactic acid are produced and
the body cannot maintain this for a long time. In the past it was argued that working out below your maximum aerobic
heart rate burns more fat and therefore was better for weight loss.

Ambient Heart Rate: Ambient Heart Rate (AHR) is a measure of how fast your heart is beating when you are awake
and sitting. You can calculate your AHR while you are sitting and reading a book, watching TV, working on the computer,
etc. Just like Resting Heart Rate, as you become fit, your Ambient Heart Rate will decrease. Take your Ambient Heart
Rate for 3 days and average it. AHR for the general population is generally in the 70's. World class athletes AHRs are in
the 40's and 50's.

Recovery Heart Rate: Recovery Heart Rate is the change in your heart rate after you stop working out. You compare
your workout heart rate with your heart rate after you have recovered for 1 - 2 minutes. If you do not have much change in
your heart rates, you are not very fit (your heart still has to beat rapidly, even though you have stopped working out) To
calculate your Recovery HR, take your heart rate 1 or 2 minutes after completing a workout. When working out in an
aerobic zone, a common recovery heart rate is 20-30 beats per minute. A person who is fit will have a higher Recovery
Heart Rate than an unfit person.

Name: ______________________
Target Heart Rate: the rate the heart should beat in a minute of activity to
truly get any cardiovascular benefit out of your exercise. If you work out in
your target heart rate 3-5 times per week for 20-60 minutes, you will
perform better on the PACER test because your heart and lungs have
become stronger.

Karvonen Method:
a. Find your Maximum Heart Rate (MHR) by using this formula:
220-age= _____
b. Subtract your Resting Heart Rate (RHR) from your MHR to find your
Heart Rate Reserve (HRR)
MHR-RHR=_______ which is your HRR
c. Multiply your HRR by .7 and add your RHR to find the low end of your
Target Heart Rate
(HRRx.7) +RHR=______which is low end of your THR
d. Multiply your HRR by .9 and add your RHR to find the high end of your
Target Heart Rate
(HRRx.9)+ RHR=______which is the high end of your THR

Target Heart Rate Zone: ________ bpm to ________ bpm

Name: _____________________

resting heart rate _______

Objective: Today you will find and record your heart rate after several different activities.
You will also determine which activities you think you could do for 10 continuous
minutes.

Heart rate after:

Activity

Heart
Rate

1. Walking at a moderate
speed for 5 minutes
2.Rest for 2 minutes
3.Speed walking for 2
minutes
4.Rest for 2 minutes
5.Hamstring stretch (30
seconds on each side)
6.Slow jogging for 2
minutes
7.Rest for 2 minutes
8.Ab (ins and outs) for 1
minute
9.Rest for 2 minutes
10.Jumping jacks for 1
minute
11.Rest for 3 minutes
12.Pushups ( any
variation) for 1 minute
13.Line jumps for 1 minute
14.Rest for 3 minutes
15.Partner tag for 1
minute
16.Rest for 3 minutes

Place a star next to the activities (other than rest periods) that you think you could do for
10 continuous minutes. Continuous means that you take no breaks.

1. What activity where you doing when your heart rate was the fastest?

2. During the recovery/rest time after an activity, what happened to your heart rate?

3. Could you tell when your heart rate was increasing or decreasing?

a. Describe how you felt physically.

4. Could you tell when your heart rate was within your target heart rate zone?

a. What activity were you doing?

5. Could you tell when your heart rate was at or close to your maximum heart rate?

a. What activity were you doing?

References:
1. http://darebee.com/
2. How To Do A Burpee. (2014, November 15). Retrieved from 30 Day
Fitness Challenges: http://30dayfitnesschallenges.com/how-to-do-aburpee/
3. http://www.bpmrx.com/category/workouts/circuit-training-workouts/
4. https://ahspe.wordpress.com/2011/01/11/wellness-review/
5. National Standards & Grade-Level Outcomes for K-12 Physical
Education. (2014). Champaign: Human Kinetics.
6. The Fitness Bootcamp Inner Circle. (2014, November 15). Retrieved
from YMLP: http://ymlp.com/z5KVNt
7. The Workout Center. (2014, November 15). Retrieved from Men's
Health: http://www.menshealth.com/workout-center/e/side-plank/25399
8. Warnock, James, South Windsor Public Schools, 2015
9. http://www.beachbody.com/product/fitness_programs/p90x3workout.do?e=402815&code=SEMB_P90X_GOOGLE_T1V2