1. Physical Fitness
Target Heart Rate
5/6/2019

2. 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
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3. 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
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5/6/2019

4. Objectives Understand new terminology
Interpret and determine training zones for cardiovascular fitness
Explain and demonstrate a baseline cardiovascular fitness test
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5/6/2019

5. 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
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5/6/2019

6. 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.
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5/6/2019

7. 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 60%
MHR= (220-15)= 205 bts/min
HRR= (205-64)= 141 bts/min
THR= 64 + (.60 X 141)
THR= 64 + (84.6)
THR= beats/min
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5/6/2019

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

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

10. Property of CTE Joint Venture
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5/6/2019

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

12. 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
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5/6/2019

13. Ratings (HR) for Males, based on age
YMCA Step Test
Ratings (HR) for Males, based on age
Ratings (HR) for females, based on age

14. 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