Physical Fitness Target Heart Rate 5/6/2019

Bellwork: Write on your slates… What are some benefits of cardiovascular training? List 4-5 2. Whiteboards/Slates student writes answer or solution to a question posed by the teacher teacher solicits all students to show at the same time teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 2

Bellwork Cardiovascular Training: Increases strength of heart/vessels Decreases stroke volume/cardiac output Decreases heart rate Decreases blood pressure decreases vessel plaque buildup Increase calorie burn Increases maximal oxygen intake to bloodstream Flushes wastes from cells Increases physical fitness Property of CTE Joint Venture 5/6/2019

Objectives Understand new terminology Interpret and determine training zones for cardiovascular fitness Explain and demonstrate a baseline cardiovascular fitness test Property of CTE Joint Venture 5/6/2019

Terminology HR- heart rate (beats/minutes) MHR- maximal heart rate (220-age) RHR- resting heart rate HRR- heart rate range (MHR-RHR) or functional capacity THR- target heart rate; goal heart rate during an activity Property of CTE Joint Venture 5/6/2019

Benefits of Knowing Heart Rate: Karvonen’s Formula Allows for appropriate choice of activity and level of intensity during bouts of exercise Simple method that can be used regardless of: Age Gender Fitness level *This will be used primarily by personal trainers & fitness consultants, or researchers. Property of CTE Joint Venture 5/6/2019

THR= RHR + (% intensity X HRR) Karvonen’s Formula THR= RHR + (% intensity X HRR) HRR=MHR-RHR MRH= 220- age For example: 15 year-old with RHR= 64 wants to know THR @ 60% MHR= (220-15)= 205 bts/min HRR= (205-64)= 141 bts/min THR= 64 + (.60 X 141) THR= 64 + (84.6) THR= 148.6 beats/min Property of CTE Joint Venture 5/6/2019

Training Zones Warm-up Zone- 50-60% MHR Good starting zone beginning exercisers Fitness (fat burning) Zone- 60-70% MHR Higher percentage of fat calories burned Aerobic (endurance) Zone- 70-80% MHR Increase CV strength Property of CTE Joint Venture 5/6/2019

Training Zones Anaerobic (performance) Zone- 80-90% MHR Improvement of oxygen uptake and use Increase lactic acid tolerance Maximal Effort Zone- 90-100% MHR Burns highest number of calories, but can only be done for short bouts Should be in excellent condition/health Property of CTE Joint Venture 5/6/2019

Property of CTE Joint Venture http://en.wikipedia.org/wiki/File:Exercise_zones.png Property of CTE Joint Venture 5/6/2019

How do we know our cardiovascular fitness level? Today: YMCA 3-Minute Step Test Quick determinant of CV fitness Property of CTE Joint Venture 5/6/2019

YMCA 3-Minute Step Test Class will form pairs; one taking test while other will prepare to monitor other’s heart rate post-test Test taker will do a four step step-up process (up, up, down, down) at a pace of 24 steps/minute (96 beats/min) for 3 minutes At end of three minutes, test taker will sit down. Partner will find pulse (radial or carotid) and monitor pulse for one minute Record pulse and switch roles Metronome will be set to pace of 96 beats/min. Legs will move on beat Teacher will time the 3 minutes and the 1 minute follow up pulse check for students Property of CTE Joint Venture 5/6/2019

Ratings (HR) for Males, based on age YMCA Step Test Ratings (HR) for Males, based on age Ratings (HR) for females, based on age http://www.sparkpeople.com/resource/fitness_articles.asp?id=1115

PROPERTY OF PIMA COUNTY JTED, 2010 Outcome Statements I would like to know more about . . . I now understand . . . I need more help with . . . I could teach someone else to . . .  23. Outcome Statements teacher gives the following prompts I now understand . . . I would like to know more about . . . I need more help with . . . I could teach someone else to . . . teacher collects their written responses or does a think-pair-share PROPERTY OF PIMA COUNTY JTED, 2010 14