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Learning Objectives:
o Psychomotor: Students will be able to perform the basic skills of
running, walking, jogging, squats jumps, jumping jacks, mountain
climbers, and burpees to complete the activity.
o Affective: Students will be able to recognize which exercises do
and do not get them into their THZ and be able to use that as a
baseline to set their personal workout intensity as recorded on
the THZ form.
o Cognitive: Students will be able to understand the definition of
THZ and calculate their own THZ.
o Health related fitness: Students will be able to perform each
exercise (listed on the THZ handout) for at least 60 seconds each
to determine if it is intense enough to get into their THZ.
Equipment Needed:
o Uniforms
o THZ handout
o Access to indoor or outdoor track OR gym using outer boundary
as track
Assessment:
o Informal, teacher observation of ability to stay moving and use
correct form
o THZ hand out that will have their THZ calculation and exercises
that get them into the THZ.
Variation:
o Students may have a hard time with squat jumps and burpees.
Allow them to do a simple squat and to choose if they do a
pushup in the burpee or not. Always remind them to go at their
own pace but to still push themselves so they can see
improvement.
Warm Up:
See activity one on THZ card.
Main Activity:
Follow instructions on THZ Card
Students will do multiple activities and test their heart rate. The
activities can be done individually, in small groups, or as an entire
class ran by the teacher depending on the level of self-regulation the
class is capable of.
If the first portion is done and you have time, they will set their own
exercises for the second portion and try to get into their THZ.
Cool Down
Walk 2-3 cool down laps, stretch
CALCULATING YOUR TARGET HEART RATE ZONE for low to high intensity exercise
STEP 1- Find your Resting Heart Rate (RHR) by counting your pulse for 60 seconds
My RHR is ____ bpm
STEP 2- Find your Maximal Heart Rate (MHR) by subtracting 220 - your age
220 - ________ = ________
my age my MHR
STEP 3- Find "N" by subtracting your MHR (maximal HR) - RHR (resting HR)
______ - ______ = _____
MHR RHR N
STEP 4- Find the LOWER END of your Training Heart Rate ZONE (THR)
_____ x .65 = ____ + _____ = __________
N RHR lower THR
STEP 5- Find the UPPER END of your Training Heart Rate ZONE (THR)
_____ x .85 = ____ + _____ = ___________
N RHR upper THR
My Target Heart Rate Zone is ____________ to _____________ beats per minute (BPM)
lower THR higher THR
What is your Heart Rate?
Name:__________________ Date:_______ Class:_________ THZ:
______to______
Complete each activity for the listed time then immediately take your pulse.
Record it in the middle column then write yes or no for your THZ.
Activity Heart Rate Are you in
THZ?
BRISK walk - 2 laps
Mountain Climbers 1
minute
Burpees 1 minute