1. 1/8/13 1
Welcome Back! CLO
I understand the
Do Now: procedures and rules for
Get a folder and write this class.
your name on the tab.
Agenda
Last, First 1. Folders
2. Procedures
3. Locks

2. 1/9 OR 1/10 2
Cardiovascular Endurance
• Definition: The ability of the CLO
heart and lungs to exercise I will rate my current
for an extended period of level of fitness using my
time. fitness test results.
Do now:
Agenda
What do you think are some
potential benefits of
1. Warm-up
maintaining a healthy 2. Fitness Testing
cardiovascular endurance 3. cooldown
level?

3. Answers 1/9 OR 1/10 3
• 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. 1/11/13 4
Cardiovascular Endurance
• Definition: The ability of
CLO
the heart and lungs to I can complete a written
exercise for an extended assignment on Edmodo
period of time. using complete sentences.
• Do Now: list at least 5
examples of Agenda
exercises/activities that 1. Edmodo in the libraray
help improve your 2. Warm-up
cardiovascular endurance. 3. Squat & Lunge technique
4. Cooldown

5. Answers 1/11/13 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. 1/14/13 6
• District Pre-test
CLO
I can show my current
• Do Now understanding of fitness
Sit and wait for concepts on the district
instructions Pre-test.
Agenda:
1. Take the pre-test
2. Individual workouts

7. 1/15/13 7
Cardiovascular Endurance
• Definition: The ability of CLO
the heart and lungs to I will describe whether or not
exercise for an extended today’s activity helped
period of time. improve cardiovascular
endurance using the word
heart rate, after performing
• Do now: How many days the following activities.
per week do you think
you should do Agenda
exercises/activities that 1. Warm-up
help improve you cardio? 2. Jigsaw Circuit
Justify your answer. 3. Push-up Practice
4.. Cooldown

8. Answer 1/15/13 8
You should do cardio exercises 3-5
days each week.

9. Do Now
• Get a clean piece of paper and write
paragraph about one thing you’d like to
learn in regards to health and nutrition.
Why would you like to know more about
this topic? How might more information
on this topic change the way you live
your life?

10. 1/16 OR 1/17 9
Cardiovascular Endurance
• Definition: The ability of the
heart and lungs to exercise CLO
for an extended period of I can verbally identify 3
time. changes that happened in my
body during the cardio
• Do now: When you are portion of today’s workout.
performing cardiovascular
endurance exercises, such as Agenda
the PACER test, what are 2 1. Warm-up
changes you notice in your 2. Fitness Center circuit
body during that exercise 3. Individual workout
session? (ex. sweating) 4. Cooldown

11. Answer 1/16 OR 1/17 10
• Sweating
• Increased heart rate
• Increased breathing rate
• Increased body temp
• Tired muscles

12. 1/18/13 11
Cardiovascular Endurance
• Definition: The ability of
the heart and lungs to
CLO
exercise for an extended I can verbally identify 3
period of time. ways, used in class today, to
increase my intensity
during a cardio workout.
Do now: Agenda
List at least 2 ways to increase 1. Warm-up
your intensity level during 2. Intensity activity
cardiovascular endurance Fartlec
exercises. Geomotion mats
Sprints
3. Cool down

13. Answers 1/18/13 12
• You could increase your intensity on a cardio
workout by:
• Increasing time
• Increasing speed
• Increasing resistance or levels
• Increasing the difficulty of the exercise (swimming
rather than walking)
• Decrease rest time

14. 1/23 OR 1/24 13
Maximum Heart Rate (MHR)-
highest amount of times your
heart can beat in 60 seconds
CLO
I can explain to my partner
Do now: how to check my heart rate
and determine if I’m in my
Find your maximum heart target zone using the word
rate. first, next and last.
220- (Age) =MHR
Agenda
1. Warm-up
2. Fitness Center Circuit
4. Individual workouts #1
5. Cooldown

15. 1/25/13 14
Target Heart Rate Zone (THR)-
Optimum heart rate at which
person should train in order to
CLO
achieve desired results I can verbally explain to a
Do now: Find your target partner what they should
heart rate zone (THR). do if they are not in their
THR zone during exercise.
60-85% MHR = THR zone
Agenda
1. Warm-up
2. Capture the giant cone
3. Cooldown

16. Answer 1/25/13 15
• Find your 10 sec THR zone
THR zone = 60-85% of MHR (max heart rate)
MHR x .60% = ____________bpm
MHR x .85% = ____________bpm
THR zone = _______ to ________ bpm
10 sec HR zone= THR zone divided by 6.

17. 1/28/13 16
Do now: CLO
I can tell a partner why it is
important to keep my heart
How many minutes do rate in the THR zone for 20-
you think you should 60 minutes during an
exercise session.
stay in your THR during
a cardio training
session? Justify your Agenda
answer. 1. Warm-up
2. Fitness Center Circuit
3. Cooldown

18. Answer 1/28/13 17
You should stay in your THR zone for 20-60
minutes during each of your cardio training
sessions.

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

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

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

22. Answers 1/30 OR 1/31 21
1) 1)
What is the MHR (Max Heart Rate) of a 220-50= 170 bpm
50 year old man?
2)
2) 60 to 85% of MHR= THR zone
What % of MHR should you be working
at during your cardio workouts? Give
the range.
3)
3) 170x .60= 102 bpm
What is the THR( target heart rate) zone 170x .85= 145 bpm
for a 50 year old man? THR zone= 102 to 145 bpm
4) 4)
What is the 10 sec THR zone for a 50 year 102 / 6 = 17 beats
old man? 145/ 6 = 24 beats
10 sec THR Zone= 17 to 24 beats

23. Quiz Today!
2/1/13
CLO
Do Now: I will demonstrate my
knowledge of the FITT
• Take out your Principle for cardio on a
written quiz.
“do nows”
and study for Agenda
1. Cardio Quiz
the quiz. 2. Individual workout # 1
3. Cool down

24. 9/27/12
CLO
I will complete an individual
Do Now: workout in the fitness
1) Turn in your Do Nows center using my workout
on the pink chair. worksheet and my
knowledge of exercise
technique.
2) Tell your partner what
you think the phrase
“Exercise is the best Agenda
medicine” means. 1. Warm-up
2. Individual workout #1
3. Cooldown

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

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