Cardiorespiratory Lesson #5. Alternative Intervals Optional Lesson Alternative: SWORKIT

Transcription

1 Cardiorespiratory Lesson #5 Alternative Intervals Optional Lesson Alternative: SWORKIT Objectives: By the end of this lesson, students will be able to: 1. Maintain or improve health-related fitness by working on individual walking/jogging programs.. Demonstrate proper use of a pedometer and heart rate monitor. 3. Exercise at their own personal fitness level. 4. Identify different ways to measure intensity (heart rate, rating of perceived exertion, talk test ). 5. Explain the relationship between heart rate and rating of perceived exertion. Concepts to Be Addressed: Specificity Overload-Progression Intensity Rating of Perceived Exertion Talk Test Safety 1. All participants need to wear a heart rate monitor or monitor own heart rate in order to stay in their target heart rate zone.. Proper warm-up and cool-down should be emphasized to reduce the risk of injuries Equipment: Heart Rate monitors Pedometers Copies of Flash Card Workouts Copies of Cardiorespiratory Quiz Flash Cards (one set for each group of students you will need to copy, cut and paper clip these before class some of you may want to share flash cards) Activities: Have all students wear heart rate monitors and pedometers. Have them record their data at the end of the workout on the pedometer/heart rate recording form from Cardio Lesson #3. Collect the Designing an Aerobic Workout worksheet from students (from Lesson #4). You will need to review these workouts and have them ready to return to students for Cardio Lesson #6 as they will be doing these workouts for that lesson. (Or, if students are doing this as a take home assignment, you still need to get these workouts back to

2 them by the following class period so that they have feedback prior to doing the workout on their own.) Measuring Exercise Intensity Discuss different ways of measuring exercise intensity (or how hard you are working during exercise). For most, intensity is the most important factor in improving cardiorespiratory fitness. Heart Rate Talk Test: This does not mean that you can carry on a long-winded conversation but that you should be able to respond and not be completely out of breath. (Not a true measure of intensity but it can help someone monitor if the intensity level is appropriate for them.) Rating of Perceived Exertion (RPE): Use of an RPE scale to monitor the intensity level of exercise by rating how you feel during exercise. Scale is based on numbers 6-0. (Example of scale is on Flash Card Workout sheet.) Flash Card Workout Warm-up and cool-down are built into this workout. This workout has three objectives. (1) Students should get a cardio workout. () Students will review fitness concepts through the use of flashcards during their workout. (3) Students will make a connection between heart rate and rating of perceived exertion (RPE). Have students divide into groups of preferably their partner has the same fitness level. Give each group a set of flash cards and a Flash Card Workout sheet (both at end of lesson). (Students will need to use their Target Heart Rate Zone Worksheets from Cardio Lesson # to determine their personal heart rates for the workout.) Partners are to complete the workout together. During the low-intensity phases, pairs are to use the flash cards to quiz one another on fitness concepts. o Note: Based on fitness level, your more fit students should be jogging during parts of this workout to reach the heart rates for the zones. If some students prefer to jog throughout the entire workout, this is fine just help them establish heart rates for appropriate intervals, keeping time frames for intervals the same. Debrief: As students stretch, discuss their responses to the last two questions on the workout sheet. Make sure they understand the connection between heart rate and rating of perceived exertion and that they realize both are methods for measuring exercise intensity. For those who have difficulty measuring heart rate, using perceived exertion can be helpful.

3 Alternate Workout #1: Water Aerobics/Water Running To use this option, you must have either a certified Lifeguard or WSI instructor present at the pool. As you do this workout, be sure that students check HR and RPE regularly Students will still need to review the terms on the Flash Cards during this class. Alternate Workout #: Aerobics/Step Aerobics/Kickboxing Provided you are comfortable leading one of these activities, you may take your class through one of these workouts. Make sure whoever is teaching KNOWS what they are doing and uses correct technique. As you do this workout, be sure that students check HR and RPE regularly Students will still need to review the terms on the Flash Cards during this class. Alternate Workout #3: Aerobic Circuit You could choose to set up an Aerobic Circuit. This circuit must consist of ALL aerobic activities NO muscle fitness activities. Along with station signs, post a Flash Card term at each station to help students review terms only post one term at each station. As you do this workout, be sure that students check HR and RPE regularly Summary: Have students fill in their heart rate and pedometer information on the recording form (from lesson #3) and turn in to you. Have students take the Cardiorespiratory Quiz to review concepts from flash cards. Remind students for the next class that they will be completing their own workouts. (Or to complete as take home assignment.) Be sure to collect all heart rate monitors and pedometers before allowing any students to leave class.

4 Student Name: Determine heart rates for workout: % Max HR My Target HR for Zone Flash Card Workout Recording Form for Workout: Activity Zone Time in Zone (min) 1. Warm-up at the bottom of zone 1, then slowly increase effort to zone ceiling by the end of the 5 minutes.. Increase heart rate to the mid-point of zone and maintain for 4 minutes. 3. Reduce effort to the floor of zone for 4. Increase heart rate to the mid-point of zone 3 and maintain for minutes. 5. Reduce effort to the floor of zone for 6. Increase heart rate to the mid-point of zone and maintain for 4 minutes. 7. Reduce effort to the floor of zone for 8. Increase heart rate to the mid-point of zone 3 and maintain for minutes. 9. Reduce effort to the floor of zone for 10. Cool-down by reducing heart rate to zone 1 and maintain for 5 minutes. (Review flash cards.) 1 (50-60%) mid-point of (65%) floor of mid-point of 3 (75%) floor of mid-point of (65%) floor of mid-point of 3 (75%) floor of 1 (50%) Rating of Perceived Exertion Scale: 6 7 Extremely Light 8 9 Very Light Light 1 13 Somewhat Hard Hard (heavy) Very Hard Extremely Hard 0 Maximal Exertion Heart Rate Rating of Perceived Exertion As the intensity of the workout increased, what response was noticed in heart rate and perceived exertion? Explain the relationship between heart rate and perceived exertion.

5 Cardiorespiratory Endurance Ability of the body to perform prolonged exercise at moderate to high levels of intensity. Muscular Strength Amount of force a muscle can produce with a single maximum effort Flexibility Range of motion in a joint or group of joints Body Composition Fat mass versus fat-free mass Muscular Endurance Ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time Resting Heart Rate Beats per minute of your heart at rest Maximum Heart Rate 0-age Frequency How often you exercise (days per week) Intensity How hard you exercise; can be measured by heart rate or perceived exertion Time Duration/how long you exercise Overload-Progression Doing more than you are used to doing (overload) but doing so gradually (progression) Aerobic Means with oxygen Anaerobic Means without oxygen Target Heart Rate Zone The aerobic zone. The heart rate one needs to work at to achieve maximum benefits for improved cardiorespiratory health. Interval Training Training which alternates intense exercise intervals with rest or low-intensity intervals Specificity Exercising specific to your fitness goals. Example: if you want to improve CR endurance, you need to do aerobic exercise. FITT Guidelines for CR Endurance F = 3 5 days per week I = 60-90% max HR; 50-85% heart rate reserve T= 0 60 minutes T = aerobic RPE Rating of Perceived Exertion A way to measure exercise intensity by monitoring how you feel during exercise