Cardio Unit Do Nows

1. 1/8/15
Do now:
Pick up a paper off
the table and
answer the
question in your
notebook.
CLO
I can explain verbally how/why
a proper warm-up should be
done before physical activity.
Agenda
1. Warm-up (instruction &
demo)
2. Hula Hoop game
3. Class overview
4. Locks and folders
5. Do Now
6. Warm-up jigsaw

2. 1/9/15
Do now:
Cardiovascular fitness can
help:
– Prevent diseases
(heart disease, type 2
diabetes)
– Improve some health
conditions (asthma,
diabetes, arthritis)
– Decrease stress levels
– Depression
– Obesity
CLO
I will write 4 sentences
about someone I know
who is dealing with one
of the items in the Do
Now.
Agenda
1. Warm-up (group 1)
2. Mile Run Test
3. Cooldown

3. Answers 1/9
• Potential benefits of maintaining a healthy
level of cardio include:
– Prevent diseases (heart disease, type 2 diabetes, some types of
cancer)
– Improves some health conditions (asthma, diabetes, arthritis)
– Increased function of heart and lungs
– Decreased stress levels
– Improves mood
– Weight loss
– Look and feel better
– Increased energy

4. 1/12/14 4
Cardiovascular Endurance
• Definition: The ability of
the heart and lungs to
exercise for an extended
period of time.
• Do Now: list at least 5
examples of exercises you
can do in this room to
improve your cardio.
CLO
I can reflect to identify
which cardio exercises were
highest intensity and why.
Agenda
1. Warm-up (group 2)
2. Cardio instruction
3. Tabata stations
4. Cooldown

5. Answers 1/12/15 5
• Examples of Cardio include:
• Running
• Jump rope
• Dancing
• Swimming
• Playing sports
• Cycling
Any rhythmic continuous activity that gets the heart pumping faster
and increases the breathing rate.

6. 1/13/15 6
• Fitness Testing
• Do Now
Get a testing sheet and
set a goal for yourself in
each test.
CLO
I can evaluate my current
fitness level by looking at
my results.
Agenda:
1. Warm up (group 3)
2. Pacer
3. Sit and reach
4. Push ups
5. Sit ups

7. 1/15/15 7
Cardiovascular Endurance
• Definition: The ability of
the heart and lungs to
exercise for an extended
period of time.
• Do now: How many days
per week do you think
you should do
exercises/activities that
help improve you cardio?
Justify your answer.
CLO
I will demonstrate my
knowledge of fitness
concepts on the district
exam.
Agenda
1. Warm-up (individual)
2. District Exam
3. Individual Workout
4.. Cooldown

8. Answer 1/15/15 8
You should do cardio exercises 3-5
days each week.

9. 1/16/15 9
• Do now: When you are
performing
cardiovascular endurance
exercises, such as the
PACER test, what are 2
changes you notice in
your body during that
exercise session? (ex.
sweating)
CLO
I can perform an
individual workout in the
fitness center.
Agenda
1. Warm-up on your own
2. Individual workout
3. Cooldown

10. 1/20/15 11
Do now:
List at least 2 ways to
increase your intensity level
during cardiovascular
endurance exercises.
CLO
I can record in writing 2
ways to increase my
intensity during a cardio
workout.
Agenda
1. Warm-up
2. Cardio/abs workout
3. Cool down

11. 1/22/15 9
• Do now:
Get a pencil and your
answer sheet and find a
spot where you are not
close to anyone .
CLO
I will demonstrate my
fitness knowledge on the
District Exam.
Agenda
1. District exam
2. Warm-up on your own
3. Individual workout
(10 point minimum)

12. 1/23/15 9
• Do now:
Why is performing a
cooldown important?
CLO
I can create in writing a
Yoga Flow with my
partner.
Agenda
1. Warm-up (Group 5)
2. Yoga – teacher lead
3. Create your own Yoga

13. Yoga Flow
Mountain
Fold
Half lift
Fold
Plank
Down Dog
Cobra
Down Dog leg lifted
Warrior 1
Warrior 2
Triangle
Warrior 1
Airplane
Eagle
Mountain

14. 1/27/13 14
Warm-up
Jumping jacks, line jumps,
jog, high knees, butt kicks
Monster kicks, arm circles,
ankle rotations, hip rotations
CLO
I can check my heart rate
throughout the game.
Agenda
1. Warm-up
2. Capture the giant cone
3. Cooldown

15. 1/29/15 13
Target Heart Rate Zone
(THR)- Optimum heart rate
at which person should train
in order to achieve desired
results
Do now: Find your target
heart rate zone (THR).
60-85% MHR = THR zone
CLO
I can explain to my partner
how to check my heart rate
and determine if I’m in my
target zone using the word
first, next and last.
Agenda
1. Warm-up on your own
2. Individual workout
3. Yoga

16. Answer 1/26/15 15
THR zone = 60-85% of MHR (max heart rate)
MHR x .60% = ____________bpm
MHR x .85% = ____________bpm
THR zone = _______ to ________ bpm

17. 1/29/15 16
Do now:
How many minutes do
you think you should
stay in your THR during
a cardio training
session? Justify your
answer.
CLO
I can tell a partner why it is
important to keep my heart
rate in the THR zone for 20-
60 minutes during an
exercise session.
Agenda
1. Warm-up
2. Individual workout Day
3. Yoga

18. Answer 1/29/15 17
You should stay in your THR zone for 20-60
minutes during each of your cardio training
sessions.

19. 1/30/15 16
Do now:
What is the THR
zone for a 50 year
old man?
CLO
I will monitor my
intensity by checking my
heart rate throughout the
workout.
Agenda
1. Warm-up
2. Circuit

20. 2/2/15 16
Do now:
What does FITT stand
for?
CLO
I will monitor my intensity
by checking my heart rate
throughout the workout.
Agenda
1. Warm-up
2. Group A – Cardio
3. Group B – Functional
4. Group C – Strength

21. 2/3/15 16
Do now:
What is the FITT
Principle?
CLO
I will explain to a partner
whether or not I was in my
target zone during the
game and how I know.
Agenda
1. Warm-up
2. Capture the Giant Cone
3. Cooldown

22. 2/5/15 16
Do now:
Fill in the FITT Chart
for Cardio.
CLO
I will record my exercises
in writing.
Agenda
1. Warm-up
2. Individual workout
3. Yoga

23. 2/9/15 16
Do now:
What is your THR
zone?
During our 3 part circuit what would
you expect your heart rate to be on
each circuit?
Cardio:
Strength:
Middle (functional):
CLO
I will verbally reflect on
where my heart rate is
during the workout.
Agenda
1. Warm-up
2. Circuit
3. Cooldown

24. 2/10/15 16
Do now:
What is the THR
zone for a 32 year
old man?
CLO
I will verbally reflect on
where my heart rate is
during the workout.
Agenda
1. Warm-up
2. 6 basekickball
3. Cooldown

25. 2/10/15 16
Do now:
Fill out the FITT
chart for cardio
CLO
I will fill out the FITT
chart in writing
Agenda
1. Warm-up
2. Trainer stations
3. Cooldown

26. 2/23/15 16
Do now:
What is functional
training?
CLO
I will create a workout to keep
my partner on task.
Agenda
1. Warm-up
2. Partner workouts
(10 min each station)
2. Cardio
3. Abs
4. Functional
5. Machines

27. Partners
• Carol and Ereddie
• Janis and Vanessa
• Gustavo and Julian
• Jared and Juan
• Jessie and Angel
• Ivet and Paula
• Ashley and Sabrina
• Saul and Jose
• Bruno and Merysa
• Celeste and Ciara
• Antonio and Jeraldy

28. Review
1/29/13 18
F- What is the recommended
frequency for cardio workouts each
week? Give the range.
I- How can you measure your
intensity when doing cardio
exercises?
T-How much time is recommended
for you to spend on a cardio
workout? Give the range.
T- List 3 types of cardio exercise that
you did this week.
CLO
I can assess if I am at the
appropriate intensity level by
checking my 10 sec HR during
my workout.
Agenda
1. Warm-up
2. Flickerball
3. Cooldown

29. Answers for 1/29 19
F- What is the recommended frequency
for cardio workouts each week? Give the
range.
I- How can you measure your intensity
when doing cardio exercises?
T-How much time is recommended for
you to spend on a cardio workout? Give
the range.
T- List 3 types of cardio exercise that you
did this week.
• 3-5 days
• 60-85% of MHR= THR zone
• 20-60 minutes
• Running, swimming, biking

30. Review
1/30 OR 1/31 20
Do Now: Review Questions
1)
What is the MHR (Max Heart
Rate) of a 50 year old man?
2)
What % of MHR should you be
working at during your cardio
workouts? Give the range.
3)
What is the THR( target heart
rate) zone for a 50 year old
man?
CLO
I can tell a friend if I am in my
THR zone during our workout
by taking my 10 sec HR and
recalling my zone.
Agenda
1. Warm-up
2. Circuit Training (optional)
3. Individual workout #1
4. Cooldown

31. Answers 1/30 OR 1/31 21
1)
What is the MHR (Max Heart
Rate) of a 50 year old man?
2)
What % of MHR should you be
working at during your cardio
workouts? Give the range.
3)
What is the THR( target heart
rate) zone for a 50 year old man?
1)
220-50= 170 bpm
2)
60 to 85% of MHR= THR zone
3)
170x .60= 102 bpm
170x .85= 145 bpm
THR zone= 102 to 145 bpm

32. Quiz Today!
2/1/13
Do Now:
• Take out your
“do nows”
and study for
the quiz.
CLO
I will demonstrate my
knowledge of the FITT
Principle for cardio on a
written quiz.
Agenda
1. Cardio Quiz
2. Silent warm-up
3. Yoga

33. 9/27/12
Do Now:
1) Turn in your Do Nows
on the pink chair.
2) Tell your partner what
you think the phrase
“Exercise is the best
medicine” means.
CLO
I will complete an individual
workout in the fitness
center using my workout
worksheet and my
knowledge of exercise
technique.
Agenda
1. Warm-up
2. Individual workout #1
3. Cooldown

34. NOT USED
• Fitness Pre-test Today
– Pacer
– Push-ups
– Sit-ups
– Sit and Reach
DO NOW:
Why is it important to find pre-test
scores before starting a fitness program?
How do you plan to use your scores?
– Why do you think it is important to test your
fitness levels before you start a workout
program?
– How do you plan to use your results?
Objectives:
• I will know:
– What my current fitness levels
are
• This is important because:
– To set goals and create a
workout plan we need a
baseline to work from
• The words I will practice today are:
– Cardiovascular Endurance
Agenda
1. Warm-up
2. Push-ups/ sit-ups
3. Pacer/sit and reach
4. Determine current fitness levels

35. Not Used
Resting heart rate (RHR)- # of times your
heart beats in 60 seconds while resting
Do now: Find your resting heart
rate.
• 1. find your pulse with 2 fingers
(see pic.)
• 2. count for 60 sec
• 3. record RHR
• I will know:
– How to find my resting heart
and exercise heart rate
• This is important because:
– It will help me to measure my
intensity
• The words I will practice
today are:
– Intensity; heart rate; pulse
Agenda
1. Warm-up
2.
3.