Cardio Fitness

Tashia Long
ESS 4710
Dr. Tim Brusseau
University of Utah

Table of Contents

Why Cardio
Fitness________________________________________________ 2
Unit
Objective___________________________________________________
___ 2
Lessons
Lecture Day 1
_______________________________________________ 1A
Lecture Day 1
_______________________________________________ 1B
Lecture Day 1
_______________________________________________ 1C
Lesson 1
_____________________________________________________ 3
Task Cards
____________________________________________ 7-14
Lesson 2
_____________________________________________________ 17
Lesson
3______________________________________________________ 24
Homework Assignments
#1
____________________________________________________________
16
#2__________________________________________________________
___ 23
#3__________________________________________________________
___ 27
In Class Handouts/ Activities
Day
1__________________________________________________________
15
1

Day 2
__________________________________________________________ 22
Day 3
__________________________________________________________ 26
Labs
Lab1________________________________________________________
___ 6
Lab2________________________________________________________
___ 20-21
In class worksheet answer
_______________________________________ 29
Final
Exam_______________________________________________________
____ 30
Unit answer key
_____________________________________________________ 36
Grading Scale
________________________________________________________ 38
References_________________________________________________
___________ 39

Why Cardio Fitness?

The importance of increased physical activity and enhanced fitness in
youth cannot be overemphasized. Aerobic fitness is just one
component of health related fitness, but it is generally considered the
most important physiological indicator of good health and physical
condition. The many benefits of good health and aerobic exercise
include life longevity, better health and overall happiness. Aerobic
2

fitness activates can and should be enjoyable at every age. Young

children thrive on intermittent, playful activities. The ultimate goal is
for students to find aerobic activates that they enjoy, develop a
healthy activity pattern and understand how to apply the FITT
guidelines and other training principles to reach their personal aerobic
fitness goals.

Unit Objective:
1. Demonstrate knowledge regarding the importance of aerobic
fitness in the health related fitness and wellness;
2. Demonstrate knowledge of the benefits of aerobic fitness in the
relationship of chronic diseases;
3.
Experience taking heart rate and find your target heart rate
zone:
4. Demonstrate basic knowledge of workout intensities in a heart
rate zone;
5. Develop a one month triathlon training plan

Cardio Fitness

Lesson One
45 Minutes

Objectives:

Psychomotor: SWBAT be active for 70% of the activity. SWBAT

perform different acerbic exercises.

Cognitive: SWBAT explain the health benefits of aerobic fitness.
SWBAT tell what diseases are mostly to occur without aerobic

exercise. SWBAT explain different aerobic exercises.

Affective: SWBAT work together in a group cooperatively.

Grade Level:

High School

Equipment:

Aerobic steps or bench

Basketballs
Soccer balls
Jump ropes
Upbeat music and player
Pencil

Safety:

When performing all of these activities students being in their

own space.
Running around and falling or twisting an ankle.
Not being aware of surroundings.
Missing a step when doing step up.
Goofing around with the equipment.

Lesson Description:
Instant Activity:

Have students walk/jog around the gym for 5 minutes, then do

a dynamic stretch (high knees, butt kickers, straight leg kicks,
back legs kicks, quad stretch)

Set instruction: (3-4 minutes)

Today we are going to be working on the different activities

using aerobic fitness to help increase maximal oxygen
consumption (VO2 max) and decrease the chance of disease.
Aerobic is defined as contingent on the ability of the heart and
lungs to circulate oxygen-rich blood to the exercising tissue,

ability of the muscle cell to extract and use the oxygen for
energy production and the ability of the circulation system to
return blood to the heart. Maximal oxygen consumption
(VO2 max) is defined as the amount of oxygen that a person
can use to produce energy during physical activity. Last is
disease; an impairment of the normal state of the living animal
or plant body or one of its parts that interrupts or modifies the
performance of the vital functions, is typically manifested by
distinguishing signs and symptoms, and is a response to
environmental factors to specific infective agents to inherent
defects of the organism or to combinations of these factors:

sickness, illnesscalled also morbus; compare health.

Today we will be doing a variation of aerobic activities.

Main Activity: (15-20 minutes)

Groups of three or four

There are 15 stations, so each person will go to each station.
Each group will get a worksheet and pencil
The aerobic cards will be placed on the floor, numbered side up

and scattered randomly around the gym.

When the music starts each group goes to any card that they
wish. They must read the aerobic benefit and write the benefit on
the work sheet. They then turn the card over and read the
aerobic activity. All the group members must perform the activity
together. When they are done with their first card they must
follow the numerical order from where they started. Ex: Starts at
6 then 7, 8, ect. Continue until all the groups have finished all of
the cards.

Cool Down: (5-7 minutes)

Walk around the around the gym and perform dynamic stretches
they did at the beginning.
5

Assessment Lab: Aerobic Benefit Worksheet (Handout in Class)

Closure

Check for understanding the benefits of the aerobic activities

they have written on their worksheet. Have the students explain
where they could go do all of these activities. Talk about all of the
different elements of the activity and how it makes it an aerobic
activity. Discuss how students can uses these activities

throughout the day.

Great job today we will do this again tomorrow by use other
activities in aerobic fitness.

Lab 1

Aerobic Benefits

Name: ___________________________________
Instructions:
Startwithanynumberedcard.Readanddiscussthebenefitofaerobicexercise.
Writethebenefitonthissheetnexttothecorrespondingnumber.Performtheactivity
writtenontheothersideoftheactivitycard.Findthecardwiththenextconsecutive
number.Eachtime,readanddiscussthebenefit,writethebenefitonthissheet,and
performtheactivityonthecard.Reporttoyourteacherwhencompleted.
#Benefits
1. __________________________________________________________________
__________________
2. __________________________________________________________________
__________________
3. __________________________________________________________________
__________________
4. __________________________________________________________________
__________________
5. __________________________________________________________________
__________________
6. __________________________________________________________________
__________________
7. __________________________________________________________________
__________________
8. __________________________________________________________________
__________________
9. __________________________________________________________________
__________________
10.
____________________________________________________________
________________________
11.
____________________________________________________________
________________________

12.

____________________________________________________________

________________________
13.
____________________________________________________________
________________________
14.
____________________________________________________________
________________________

15.

____________________________________________________________

________________________

10

11

12

13

14

15

In class Activity
Benefits of Aerobic Fitness
Direction:
Think about what you know about the health benefits of aerobic
fitness. Below are some general statements about the benefits of
aerobic fitness. Write if they are True of False or answer the questions
below. Be prepared to defend your answer as we discuss.

1. __________________ Aerobic Fitness helps lower blood pressure and

control blood sugar.
16

2. _________________ Stroke is the number one cause of death.

3. _________________ List three benefits of aerobic fitness.

_________________

_________________

4. _________________ Names two types of aerobic exercises.

__________________

5. _________________ Working out makes you feel better.

Homework Assignment #1
Name____________________________
for completing)

(18 pts. +2

Directions:
Answer each question to your best knowledge, you may use in class
notes.
Section 1: Fill in the blank with the best answer to complete the
sentence.
1) With aerobic fitness __________________ increase in the muscles
and the lungs.
2) In the Northern hemisphere _________________ to
___________________ are the highest months to get pneumonia,
Bronchitis and Influenza.
17

3) _______________________________________ the amount of oxygen

that a person can use to produce energy during physical activity.
Section 2: Use the word bank to match the word to the definition.
Aerobic
Disease
Diabetes Mellitus

Coronary Artery Disease

HIV/AIDS

4) ______________________ Affects the insulin and has two types.

5) ______________________ Ability of the heart and lungs to circulate
oxygen-rich blood to the exercising tissue.
6) _______________________ The deadliest disease in the world.
7) _______________________ Is typically manifested by distinguishing
signs and symptoms, and is a response to environmental factors
to specific infective agents to inherent defects of the organism or
to combinations of these factors.
8) ______________________ Human immunodeficiency virus.
Section 3: White a short answer to all the following questions. (3pts.
each)
9) What kind of aerobic activities can you do to decrease the
change of getting diabetes?
10)
What kind of aerobic activities can you do to improve
yours life expectancy?
11)
Based on what you know about disease how are you going
to use aerobic fitness in your everyday life.
Cardio Fitness

Lesson Two
45 Minutes

Objectives:

Psychomotor: SWBAT be active for 70% of the activity. SWBAT

perform different activities staying in their target heart rate zone.

18

Cognitive: SWBAT explain how to find their heart rate. SWBAT

use the formula to find their max heart rate. SWBAT figure out
how hard they need to work to stay in their target heart rate

zone.
Affective: SWBAT work together on a team cooperatively.

Grade Level: High School

Equipment:

Pencil for each student

Cones
Frisbee
Soccer ball
Up beat music and player

Safety:

Students getting hit in the head with the ball

Twisting an ankle or pulling a muscle
Not paying attention to what is going on the field

Lesson Description:
Instant Activity:

Have students walk/jog around the gym for 5 minutes, then do

a dynamic was stretching (high knees, butt kickers, straight leg
kicks, back legs kicks, quad stretch)

Set instructions:

Today we are going to learning about heart rate by taking your

own pules. This is important because when you are working out
a person needs to know what their maximal heart rate and their
target heart zone. Taking pulse there are two common sites
used to count heart rate one of the more common is the carotid
artery. Heart rate is a measure of cardiac activity usually
expressed as number of beats per minute. Maximal heart rate
can be calculated in two different formulas the most common is
220-age. Target heart zone is the range of heart rate between
which a person wants to work out the optimal aerobic training.

19

Today we are doing two activities to get our heart rate up and to
try to stay in the zone.

Main Activity: (15 to 20 minutes)

Get in groups of three

Set up numerous small play areas so that multiple 3v3 Ultimate

Frisbee games are taking place at the same time.

In each hoop at the play area provide one Frisbee, three colored

pennies, six Chart Your Heart Rate Worksheets, six pencils.

Students take their 10-second resting heart rate and record this
for pre-warm-up on chart. In the groups jog and do dynamic was
stretching (high knees, butt kickers, straight leg kicks, back legs
kicks, quad stretch) Then take another 10-second heart rate and
record for interval 1 on the chart. On the start signal, play should
begin, two teams on a field against each other. They are regular
ultimate Frisbee game. Twice after 3 to 5 minutes of play, should
again take their heart rate and chart it on their worksheet for

interval 2 and interval 3.

At the end of the game play have cool down by walking around
the activity space for th3 minutes to 5 minutes. After students do
this have them do the final recording of 10-seconds for post-cooldown.

Assessment Lab: Charts Your Heart Rate Worksheet

Closure:

Check for understanding in when asking what heart rate was.

See how many students stayed in their target heart rate zone
and ask them what the formula to stay in that zone.

20

Tomorrow we will finish our aerobic fitness units. We will be doing

a modified fitness activity.

Lab 2

21

22

23

In class Activity
Finding Heart Rate
Direction:
Think about what you know about the health benefits of aerobic
fitness. Below are some general statements about the benefits of
aerobic fitness. Write if they are True of False or answer the questions
below. Be prepared to defend your answer as we discuss.

1. __________________ Heart rate is a way to see how hard you are

working out.

2. _________________There is only one spot to take your heart rate.

3. _________________ What is resting heart rate?

4. _________________ What are two activities that get your heart rate
up.

__________________

5. _________________ Heart rate monitors are not an accurate way to

measure heart rate.

24

Homework Assignment #2
Name____________________________

(18 pts. +2 for

completing)
Directions:
Answer each question to your best knowledge, you may use in class
notes.
Section 1: Fill in the blank with the best answer to complete the
sentence.
1) Is a measure of __________________ _____________________ usually
expressed as number of beats per minute.
2) Use ________________ fingers to take pulse.
3) Resting heart rate is between _________to _______ beats per
minutes.
Section 2: Use the word bank to match the word to the definition.
Target heart rate zone Heart rate monitors
Threshold
Maximal heart rate

Body Position

4) ______________________ Low end of the zone

5) ______________________ Resting, sitting, your pulse is sometimes
the same. Emotions: stress anxious or extraordinarily happy or
sad, raises your pulse.
6) _______________________ Provide accurate readings of heart rate
throughout an activity.
7) _______________________ High end of zone
8) ______________________ Is a range of heart rate between which a
person wants to work out to achieve optimal aerobic training.

25

Section 3: White a short answer to all the following questions. (3pts.

each)
9) How does staying in your target heart rate zone help with aerobic
fitness?
10)
Why is it important to know how to measure you heart
rate and find your max?
11)
Using the formula find your maximal heart rate and find
the maximal heart rate of three other people.
Cardio Fitness

Lesson Three
45 Minutes

Objectives:

Psychomotor: SWBAT be active for 70% of the activity. SWBAT

will preform different activities in a mini triathlon.

Cognitive: SWBAT explain what a triathlon is. SWBAT tell the

types of triathlons.
Affective: SWBAT work together with a partner cooperatively.

Grade Level: High school

Equipment:

Cones to mark a start-finish line turnaround point

10 to 15 football
10 to 15 soccer balls
10 to 15 rugby balls
10 to 15 Frisbees
Stopwatch
Heart Rate Monitors
Music

Safety:
Lesson Description:
Instant Activity:

Have students walk/jog around the gym for 5 minutes, then do a

dynamic stretch (high knees, butt kickers, straight leg kicks, back
legs kicks, quad stretch)
26

Set Instructions:

Today we will be finishing off aerobic fitness. We will be doing a

mini triathlon doing different sports. Triathlon is a race against
other people and time. Three events are combined and they do
one right after the other they all go in a certain order swimming
is the first then biking and last running. There are 5 types of
triathlons; Sprint, Olympic, Half ironman, Full ironman, Ultraman
triathlon.

Main Activity:

Divide the students into two groups of three

The mini triathlon will get your heart rate up but being able to
keep a good pace them-selves. On GO groups go to the
turnaround point, return to the start-finish line, get equipment if
needed, and preform the next task. First students jog, then

dribble a soccer ball and finally pass a football.

They will perform one more mini triathlon doing the same thing
but they will jog first, then pass a rugby ball and finish with

throwing a Frisbee.
Timer will be stopped after they finish each mini triathlon.

Cool Down:

Walk around the around the gym and dynamic stretches they did
at the beginning.

Closure:

Everyone did an awesome job in his or her aerobic fitness. How

many events are in a triathlon and what they are? In the mini
triathlon what was the hardest event to do? Did this get your
heart rate up?

27

In class activity

Acerbic activities
Name___________________________
Direction:
Each group of three will get a different aerobic activity and come up
with a two-week training program for that activity. I want you to have 5
days a week training and 2 days off. There needs to be times you are
going to work out. Some of the work outs need to be long and some
need to be shorter. I would also like to put what you would like your
target heart rate to be.
List of activities
Soccer
Football
Ultimate Frisbee
Rugby
Basketball
Tennis
Lacrosse
Volleyball
Baseball
Softball
5k (3.1 miles)
10k (6.2 miles)
Half marathon
Marathon
Bike races
Swim meets

28

Weeks

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1

Week 2

Assignment #3
Name____________________________
completing)

(18pts. +2

Directions:
We have leaned about heart rate and different types of aerobic
fitness. After going though our mini triathlon and the lecture on
triathlon, I want you to write a training plan for a month. You are
training for a sprint triathlon and you need to have 5 days of activities,
at least two days of swimming and two times of doing both running
and biking. You will need to complete four weeks of these activities. In
these workouts I would also like to put what you would like your target
heart rate to be. Fill out the grid below.
Examples:

29

Sunday

Weeks Monday Tuesday Wednesda Thursda Friday

y

Saturda Sunday
y

Week
1

30

Week
2

Week
3

Week
4

Answers to in-class work

Day 1 and Day 2
Day 1:
1) True
2) False

31

3) Helps with weight, decease the chance of disease, live longer,

improves mood, increase stamina, strengthens heart, keeps
arteries clear, stay independent.
4) Walking, biking, running, swimming, playing sports, hiking, jump
roping, ect.
5) True
Day 2:
1)
2)
3)
4)

True
False
The heart pumping at the lowest amount of blood needed to live.
Walking, biking, running, swimming, playing sports, hiking, jump

roping, ect.
5) False

Final Exam
100 points
Name__________________________________ 1 Point
True/False (1 point each)
1. T
2. T
3. T

F
F
F

Stroke is the number one cause of death.

Aerobic fitness helps with a good night sleep.
Heart rate is a way to see how hard you are working out.
32

4. T
5. T

F
F

Running is the only way to get aerobic fitness.

Using a heart rate monitors do not always have the best

readings.
6. T F A triathlon is only running.
7. T F Fitness releases endorphins, natural painkillers.
8. T F High-density lipoproteins are Bad.
9. T F Playing sports is a way to get aerobic fitness.
10.
T F The resting heart rate should between 60 to bpm.
Multiple choice (1 point each)
11.
a)
b)
c)
d)

When walking or jogging you can help control.

Diabetes
Lung cancer
Pulled muscle
All of the above

12.
a)
b)
c)
d)

What is the distance when running a 10K?

3.1
5.6
7.2
7.2

13.
a)
b)
c)
d)

By aerobic fitness you can decrease the chance of:

Heart disease
Cancer
Stroke
A and C

14.
a)
b)
c)
d)

Jump rope reduces

Depression
Stress
Muscle
Heart rate

15.
a)
b)
c)
d)

A target heart rate should be a percentage of your

Resting rate
Threshold
Max heart rate
None of the above

16.
What is the distance of the Boston marathon;
a) 46.4
b) 13.2
c) 26.2
33

d) 13.1
17.
The measure of cardiac activity usually expressed as
number of bpm.
a) Taking pulse
b) Heart rate
c) Max heart rate
d) Threshold
18.
a)
b)
c)
d)

When taking pulse you want to count for;

10 secondsx6
15 Secondsx4
30 Secondsx2
All of the above

19.
a)
b)
c)
d)

Dribbling a basketball can help;

Strengthen the heart and blood vessels
Help with hand eye coordination
Maintain balance
Help with fitness

20.
What is the best way to get an accurate reading on your
heart rate?
a) Heart rate monitor
b) Counting pulse at the Radial artery
c) Counting pulse at the Carotid artery
d) Putting you hand on you heart
21.
What is the least amount of minutes a day should you
workout if you are training for a triathlon?
a) 10 minutes
b) 30 minutes
c) 1 hour
d) 2 hour
Fill in the blank (2 point each)
22.
Is a measure of __________________ _____________________
usually expressed as number of beats per minute.
23.
Sprint Triathlon is the ____________________
______________________ at approximately 1-2 hrs.

34

24.
In the Northern hemisphere _________________ to
___________________ are the highest months to get pneumonia,
Bronchitis and Influenza.
25.

Use ________________ fingers to take pulse.

26.
With aerobic fitness __________________ increase in the
muscles and the lungs.
27.
_______________________________________ the amount of
oxygen that a person can use to produce energy during physical
activity.
28.
Resting heart rate is between _________to _______ beats per
minutes.
29.

_____________________ is a form of cardiovascular fitness.

Short answer (5 points each)

30.
What are the two formulas used to measuring your
maximal heart rate? Calculate your maximal heart rate in both
formulas. Discuses why one of the formulas is more effective
than the other.

31.
List 3 of the top 10 highest death rates and a way to help
reduce the chance to get it.

35

32.
When training for triathlons give me an idea of a week
work out?

33.
If someone is diagnosed with type two diabetes what is
the best thing for them and why?

34.
Why is it good to know what your target heart rate when
you are working out?

35.
List 5 activities you could do with your family and 5 you
could do with friends in your spear time.

36.

Name 5 benefits of aerobic fitness.

Matching (1point each)

Target heart rate zone
Diabetes Mellitus Heart rate monitors
Body Position Threshold
HIV/AIDS Maximal heart rate
Aerobic
Disease
Coronary Artery Disease Full Ironman Sports
36

37.

_____________________ Low end of the zone

38.
______________________ resting, sitting, your pulse is
sometimes the same. Emotions: stress anxious or extraordinarily
happy or sad, raises your pulse.
39.

______________________ Human immunodeficiency virus.

40.
______________________ Ability of the heart and lungs to
circulate oxygen-rich blood to the exercising tissue.
41.
_______________________ Provide accurate readings of heart
rate throughout an activity.
42.
_______________________ The deadliest disease in the world.
43.
______________________ Is a range of heart rate between
which a person wants to work out to achieve optimal aerobic
training.
44.
______________________ Affects the insulin and has two
types.
45.
46.

__________________ Aerobic fitness is a combination of.

_______________________ High end of zone

47.
_______________________ Is typically manifested by
distinguishing signs and symptoms, and is a response to
environmental factors to specific infective agents to inherent
defects of the organism or to combinations of these factors.
48.
_______________________ Between a 8-17 hrs. Combinations
between swim, bike and run.

Essay (15 points)

37

49.
Please refer to a sport that you currently play or are
interested in and discuss the level of aerobic exercise required to
play that sport. What types of exercises could you incorporate
into your workout to be in shape for this sport? if you were not in
shape how would this affect you in your sport? How has a good
aerobic exercise regime helped you in this sport? please give a
short one week example of a workout you would need to do for
your sport.

Test answer key

38

True/False
1. F
2. T
3. T
4. F
5. F
6. F
7. T
8. F
9. T
10.
T
Multiple choice
11.
a
12.
d
13.
d
14.
b
15.
c
16.
c
17.
b
18.
d
19.
a
20.
a
21.
b
Fill in the
22.
23.
24.
25.
26.
27.
28.
29.

blank
Heart rate
Short distance
December- February
Two
Blood Flow
Maximal Oxygen Consumption
60 to 100
Aerobic

Short answer
30.
220-age and 208-(.7xage). The 208-(.7xage) is the most
effective because the formula is a closer reading to what it could
be. This is not fully true because everyone is different but it gives
an average.
31.
Each students is different
32.
Coronary Artery Disease, Stroke, Chronic Obstructive
Pulmonary Disease, Lower Respiratory Infection, Trachea,
Bronchus, and Lung Cancers, HIV/AIDS, Diarrheal Diseases,
Diabetes Mellitus, Preterm Birth Complications, Tuberculosis
39

33.
Get them on some sort of aerobic fitness plan, walking,
jogging, playing a sport, ect.
34.
Because it helps you get the target fitness and even if you
are really out of shape you can stay in the target heart rate zone
and build your fitness up to do more in that zone.
35.
What the student comes up with.
36.
Increase blood flow to muscles and lungs, the smaller
blood vessels widen and deliver more oxygen, Release
endorphins, natural painkillers, Keep excess pounds at bay,
Increase your stamina, Ward your health risks, Manage chronic
condition, Increase your stamina, ect.
Matching
37.
38.
39.
40.
41.
42.
43.
44.
45.
46.
47.
48.

Threshold
Body Position
HIV/AIDS
Aerobic
Heart rate monitors
Coronary Artery Disease
Target heart rate
Diabetes
Sports
Maximal Heart rate
Disease
Full Ironman

40

Grading Scale
Participation
In class assignments
Homework
Labs
Exam
Total

60pts
30pts.
60pts
50pts
100pts
300pts

Participation: Dressing, participating in activity, and attending

class (20pts. each day)

In Class assignments: Completing and submitting worksheet

given (3 @ 10 pts. each)

Homework: 2 points for turning in, earn up to 18 by correctly

answering (3 @20 pts. each)

Labs: 25 points each (2 total) Completing and submitting means

full credit
Exam: Earn up to 100 points by correctly answering T/F, M/C,
Short answer, matching and essay.

41

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http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStro
keNews/AllAboutHeartRatePulse_UCM_438850_Article.jsp#
Ayers,S.(2011).Physicaleducationforlifelongfitnessthephysicalbest
teacher'sguide(3rded.).Champaign,IL:HumanKinetics.
Carpenter,J.(2011).PhysicalBestActivityGuide(Vol.3rd).Champaign,
IL:HumanKinetics.
Disease.(n.d.).RetrievedDecember15,2014,fromhttp://www.merriam
webster.com/dictionary/disease
Fitness.(n.d.).RetrievedDecember12,2014,from
http://www.mayoclinic.org/healthyliving/fitness/indepth/aerobic
exercise/art20045541
Heartrate.(n.d.).RetrievedDecember11,2014,fromhttp://www.merriam
webster.com/medical/heartrate
TheTop10DeadliestDiseases.(n.d.).RetrievedDecember15,2014,from
http://www.healthline.com/health/top10deadliestdiseases#1
8differenttypesoftriathlons:Findonethatfitsyou!(n.d.).Retrieved
December12,2014,fromhttp://www.examiner.com/article/8
differenttypesoftriathlonsfindonethatfitsyou

42