1. My Lesson Goals What is the learning goal for this lesson? You will be learning about cardiovascular endurance and the types of exercise that help you attain this desired goal. What task will I need to be successful in this lesson? You will need to be able to take your pulse correctly and understand your target heart rate zone. You will be using this skill throughout your PE class. How much time should I invest in this lesson to be successful? You should focus on this lesson for approximately 1 hour. Tennis player bicyclists swimmer Soccer player Stop watch Microsoft Clipart

2. How do you know if you are achieving a training effect? How do you know if you are achieving a training effect? Your heart rate is the key component in understanding if your workout is benefitting your cardiovascular endurance. Fitness Cardiogram Illustration Microsoft Clipart

3. http://kidshealth.org/kid/stay_healthy/fit/work_it_out.html http://flic.kr/p/ekDSPq Why exercise is cool. (n.d.). Retrieved from http://kidshealth.org/kid/stay_healthy/fit/work_it_out.html Permission pending Can you live without your heart? Hopefully you answered “No!” And the next question you should have asked yourself is, “How do I take care of my heart?” This lesson will help you to begin to understand the following: The importance of exercise. Which activities will exercise your heart. How do you know if you are correctly performing exercises that will benefit your heart. Open and read the following attachment, which will go into more detail to explain the importance of exercise.

4. This lesson will address one of the components of CCSD objectives. Health-Related Fitness: The health-related fitness segment focuses on the five components of fitness: aerobic endurance, body composition, flexibility, muscular strength, and endurance. Fitness will be incorporated into daily class activities. 2.1, 2.2, 2.3 Lesson w/Edmodo assignments = approximately 30 minutes Actual fitness component = 30 minutes Total time spent on this lesson = 60 minutes

5. Oxygen is a must! Every time your heart beats, it is sending oxygen-rich blood throughout your body. That oxygen is supplied by your lungs. Your body cannot survive without this oxygen, so it is important to keep these organs healthy. To make your heart and lungs stronger, you must maintain an exercise regimen that includes a combination of aerobic and anaerobic exercises. Anaerobic exercises require short, strong bursts of energy. These exercises strengthen skeletal muscles. Aerobic exercise is the type of exercise that will work your heart and lungs. Your heart is made out of cardiac muscle and like any muscle, you must work it to make it stronger. To find out if you have increased your heart rate to the appropriate levels, you will have to know what your target heart rate zone is. The activity on the following slide will help you identify your THR zone. Edmodo quiz on the above information (4 questions). Man swimming. http://flic.kr/p/eJVP1q

6. Target Heart Rate (THR) Procedure You will need a piece of paper and a pencil to calculate your target heart rate zone. LowHigh220 (subtract your age)-_____(subtract your age)-_____ = = x.60 x.90 While exercising, my heart rate should be at least _____ beats per minute and should not go over _____ beats per minute. **Remember, if your heart rate is close to your high target heart rate number, you should slow down what you are doing immediately.

7. Target Heart Rate Calculator Below is an attachment that will allow you to check your calculations. You will: Enter your age. Enter your level of exercise. You may estimate what you believe to be your level of exercise, or how much effort you believe you are putting into your workouts. The calculator will then identify what your heart rate should be when you are being active. It will also give you your recommended range for your heart to beat when you are working out (THR). Compare your calculations on paper to the calculator’s, see if you were close to being correct. https://www.active.com/fitness/calculators/heartrate# (2014). Target Heart Rate Calculator [Print Photo]. Retrieved from https://www.active.com/fitness/calculators/heartratehttps://www.active.com/fitness/calculators/heartrate Permission Pending

8. What’s next? Your THR zone is _____ to _____. What’s next? These numbers do not help you if you cannot apply them. What you need to do next is find your pulse. What is a pulse? Your pulse is the blood exerting force against the walls of your arteries every time your heart beats. So if your heart is beating faster due to exercise, then your pulse would be faster. The following slide will help you learn how to take your pulse. Electrocardiogram w/heart http://flic.kr/p/8yjqnk

9. Taking Your Pulse After you have calculated your target heart rate zone, you will need to practice finding your pulse. Watch the following video which explains how you do this. (If you scroll down after the video, the site has the written transcript if you need it.) http://www.ehow.com/video_7754000_check-pulse.html Picture of a person taking their pulse. Virgin, J. (Performer). How to Check Your Pulse [Web Video]. Retrieved from http://www.ehow.com/video_7754000_check-pulse.html Permission Pending ( 2014). Pulse and Target Heart Rate [Print Photo]. Retrieved from http://my.clevelandclinic.org/heart/prevention/exercise/pulse-target-heart-rate.aspx Permission Pending Someone taking their pulse. **You may want to mark on your wrist with a pen where you found your pulse. This will make it easier for you to find it in the next exercise.

10. Practice, Practice, Practice Now that you understand how to find your pulse, the next step is to practice your new skill. You may want someone to watch the clock for you while you count your pulse. On the same piece of paper that you calculated your THR, I want you to document your findings on each of the following exercises. You will be expected to use this information in an Edmodo exercise afterwards. Complete each exercise. When finished, after each exercise, find your pulse and count the beats for 30 seconds. Multiply that number by 2 and write it down. 1.25 jumping jacks. __________ 2.5 push ups. ____________ 3.Jog in place for 2 minutes. ____________ 4.8 bicep curls (holding a small bottle of water, a small weight, etc.) with the right hand and 8 bicep curls with the left hand. __________ Man doing a bicep curl. Microsoft clipart **Journal Assignment due in Edmodo Reflecting on the above exercises, identify which exercises are aerobic and which ones would be considered anaerobic. Explain why.

11. Remember the following: During the strenuous part of your exercise, your heart rate should NOT go over a maximum number of beats. There is a safe high and safe low limit for your heart to beat during exercise. These limits are determined by your age. *Remember to take into consideration if you have any physical limitations. You should exercise 60 minutes a day, with at least 15 minutes of that time completed within your safe high and safe low limits (at least 3 days within that zone).

12. You have finished the lesson if you have done the following: Read all of the lesson Calculated your Low and High THR Found your pulse Completed Edmodo assignments Journal (Practice, Practice, Practice) 30 minute fitness activity and shared Quiz (4 questions) Congratulations! You have completed this lesson. Please go on to the next lesson.