Heart Health Pyramid for Intensity

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1 Series 1 Heart Health Pyramid for Intensity Essential Questions: 1. How hard do I work, play and exercise? Unit Goals: 1. Understand how intensity and time affect a workout 2. Use intensity levels to analyze behaviors using an activity log Unit Objectives: 1. Apply intensity levels to analyze behaviors using an activity log Unit Check Off List: Fill in the due dates for each assignment. Place a check mark next to each homework assignment as you complete it. Due Date: Completed Date: Worksheet or Homework Name: Student Introduction Webbing Intensity Levels Circuit Heart Health Training Log and Reflection Intensity Story Problems Activity Log and Reflection

2 Student Introduction Webbing AT HOME ASSIGNMENT Directions: After reading the student introduction, create a thinking web in the space below. The center of the web is heart health. Write sub-topics of heart health and information as shown in the example. This will create a web of heart health information. 5 Levels Intensity Heart Health

3 Student Introduction Health, performance and appearance are greatly affected by the type and duration of activities engaged in over a lifetime. People who live an active life have a lower risk of suffering from preventable diseases such as heart disease, stroke, cancer, and obesity. They maintain their muscular, skeletal and cardiorespiratory systems, have more energy and vitality, and improve their performance. They also improve their body composition, therefore enhancing their appearance. Connecting the types of activities, the intensity of the activities, and the length of time spent in those activities are important contributors to long-term fitness. All activities, based on intensity, can be placed into the five levels of the Five for Life Activity Diamond, a tool used to distinguish intensity levels during physical activity. The five Levels are Media/Seat, Daily Activity, Base, Heart Health and Max. Media/Seat (intensity level - 1) includes time spent sitting down in which a person can talk with no effort. Some examples are watching TV, playing on a computer, doing homework, and reading a book. These activities are very sedentary and should be kept to a minimum. Daily Activity (intensity level - 2) includes activities that are low in intensity and easy to perform. Some examples are making the bed, gardening, vacuuming or dusting, walking slowly, golfing with a power cart or doing light stretching. Base (intensity level - 3) activities are moderate, slightly uncomfortable and cause an individual to sweat a little. Some examples are biking, walking briskly, golfing while pulling or carrying clubs, recreational swimming and weight lifting. Mowing the lawn with a power mower or scrubbing floors or windows could be included also. Heart Health (intensity level - 4) activities are vigorous. A person can still talk but it takes quite a bit of effort. Most of the activities at this level are intentionally planned. Some examples are race walking, jogging, running, swimming laps, circuit training, basketball and soccer. Max (intensity level - 5) is the highest intensity level and performing activities at this level is very, very difficult. This is called the no talk zone and the activity can only be kept up for a short period of time. Some examples are running wind sprints, jumping rope (speed jumping) and running up stairs. The levels of the Five for Life Activity Diamond are based on percentages of a person s maximum heart rate which is the highest number of times the heart can beat in one minute. It is accepted that the average maximum human heart rate is 220 beats per minute, minus a person s age. An individual s heart rate might be higher or lower because everyone is different, so 220 is just an average. A common way to figure out an average maximum heart rate without doing a complicated test is the age-adjusted heart rate of age. Based on the age-adjusted formula 207 would be the maximum heart rate for a 13 year old. To find the Heart Health level heart rates the following math equation would be used: 220 minus his/her age, times 65% and then 85%. Another method to determine intensity level is to use Rate of Perceived Exertion (RPE). Student Introduction Continued on next page

4 Student Introduction continued See chart below for percentages of maximum heart rate, Intensity Levels (RPE) and descriptors: Above 85% 66-85% 51-65% MAX HEART HEALTH BASE MAX Intensity Level-5: Very, very difficult; notalk zone; I can only keep up this pace for a short period HEART HEALTH Intensity Level-4: Moderately hard; I can still talk, but really don t want to; sweating BASE Intensity Level-3: Moderate; I am slightly uncomfortable; sweating a little and talking requires some effort Student Introduction 40-50% DAILY ACTIVITY 2 DAILY ACTIVITY Intensity Level-2: Easy; I am comfortable and could maintain this pace all day long; you can talk with almost no effort Below 40% MEDIA/SEAT 1 MEDIA/SEAT Intensity Level-1: Very easy; I am sitting; I can talk with no effort The Five for Life recommendation to maintain a fit and healthy life is to perform 60 minutes of Heart Health or Base level activity per day, five days per week. Activity, nutrition, hydration and sleep are the everyday behaviors that affect long-term health. These behaviors strongly influence the health, performance and appearance of an individual. A person can determine if his/her habits are producing the desired health benefits by logging activity, nutrition, hydration and sleep patterns. Logs can help a person see how choices regarding activity, nutrition, hydration and sleep affect fitness and health. An individual can make a plan to improve fitness and health through lifestyle choices based on the information received from these types of logs. The improvement of health, performance and appearance will never fully be achieved without first understanding how activity, nutrition, hydration and sleep work together. Using an activity log can help a person evaluate personal activity patterns in an average day and can help determine if he/she is meeting the recommendation to maintain a fit and healthy lifestyle. If a person s activity level is too low, he/she can see this at a glance and begin to plan how to increase daily activity.

5 Activity Diamond Intensity Levels Circuit Worksheet IN CLASS/AT HOME ASSIGNMENT Directions Complete the question that corresponds to the intensity level station at the end of each rotation of the Five for Life Activity Diamond Intensity Levels Circuit. Media/Seat Level: 1. Your highest heart rate during this activity (Look at your heart rate monitors or take your pulse by placing your index and middle finger on your carotid artery located on either side of your esophagus (neck). On teacher s cue or looking at a clock count the number of heart beats in six seconds and place a 0 on the end.) 2. Media/Seat list (list as many activities as you can think of that would fit into this category) Daily Activity Level: 1. Your highest heart rate during this activity 2. Circle all the adjectives describing how you felt during the activity in each of the following categories or write in your own adjective: Difficulty very easy, easy, moderate, vigorous, very hard, Talk Test I can talk with no effort, I can talk with almost no effort, talking takes some effort, I can talk but I really don t want to, no talk zone, Comfort Level I am comfortable, slightly uncomfortable, don t really want to do this, I can only do this pace for a short period of time, I am beginning to sweat 3. List examples of activities you do in daily life which made you feel similar to the way you felt during this activity. Continued on next page

6 Base Level: Activity Diamond Intensity Levels Circuit Worksheet continued IN CLASS/AT HOME ASSIGNMENT 1. Your highest heart rate during this activity 2. Circle all the adjectives describing how you felt during the activity in each of the following categories or write in your own adjective: Difficulty very easy, easy, moderate, vigorous, very hard, Talk Test I can talk with no effort, I can talk with almost no effort, talking takes some effort, I can talk but I really don t want to, no talk zone, Comfort Level I am comfortable, slightly uncomfortable, don t really want to do this, I can only do this pace for a short period of time, I am beginning to sweat 3. List examples of activities you do in daily life which made you feel similar to the way you felt during this activity. Heart Health Level: 1. Your highest heart rate during this activity 2. Circle all the adjectives describing how you felt during the activity in each of the following categories or write in your own adjective: Difficulty very easy, easy, moderate, vigorous, very hard, Talk Test I can talk with no effort, I can talk with almost no effort, talking takes some effort, I can talk but I really don t want to, no talk zone, Comfort Level I am comfortable, slightly uncomfortable, don t really want to do this, I can only do this pace for a short period of time, I am beginning to sweat 3. List examples of activities you do in daily life which made you feel similar to the way you felt during this activity. Continued on next page

7 Max Level: Activity Diamond Intensity Levels Circuit Worksheet continued IN CLASS/AT HOME ASSIGNMENT 1. Your highest heart rate during this activity 2. Circle all the adjectives describing how you felt during the activity in each of the following categories or write in your own adjective: Difficulty very easy, easy, moderate, vigorous, very hard, Talk Test I can talk with no effort, I can talk with almost no effort, talking takes some effort, I can talk but I really don t want to, no talk zone, Comfort Level I am comfortable, slightly uncomfortable, don t really want to do this, I can only do this pace for a short period of time, I am beginning to sweat 3. List examples of activities you do in daily life which made you feel similar to the way you felt during this activity.

8 Heart Health Training Log IN CLASS/AT HOME ASSIGNMENT Directions: Throughout activities record your heart rate using the table below. By the assignment due date complete a minimum of five different activities. DATE/ACTIVITY BEATS PER MINUTE INTENSITY LEVEL (RPE) Example: October 15 - Biking MAX Level MHR - Above 85% RPE - 5 HEART HEALTH Level MHR % RPE - 4 BASE Level MHR % RPE - 3 Continued on next page

9 Heart Health Reflection AT HOME ASSIGNMENT Directions: Use the knowledge and skills you have learned to answer the questions below. Answer questions with complete sentences. 1. Explain why it is important to understand exercise intensity. 2. Explain the three levels to the Heart Health Pyramid. HEART HEALTH PYRAMID LEVEL DESCRIPTION 3. Fill in the table below. List the four remaining intensity levels and then name an activity that you can do at each level. INTENSITY LEVEL Example: 1 - Media/Seat ACTIVITY Watching my brother play video games

10 Directions: Read the following story problems. Match the activity log and story problem by using the name given. For each story problem, fill in the matching intensity level with a check mark on the activity log. For each 30 minute period in the story, place one check mark in the appropriate intensity level within the activity log. Make sure to add up each check mark and note the total time spent at each intensity level in the appropriate box. Story Problem 1: Hannah In three months, Hannah will be competing in her first triathlon. Hannah is a busy young lady, so she must plan her training well. On her first training day, Hannah got home from school at 3:00 p.m., just in time to sit down and watch the last 10 minutes of her favorite television show. Since Hannah was on her way to swim, bike and run, she rode her bike at a slow, comfortable pace. Riding to the lake took 20 minutes. Hannah swam at a fast pace for 30 minutes. While swimming, Hannah could have talked but not easily. Hannah then walked 10 minutes back to where she left her bike. Hannah rode her bike for approximately 30 minutes. Hannah was sweating, breathing very hard and could talk but didn t want to. Next, Hannah sat down and took a 10 minute break to let her body recover. As Hannah rested, she locked up her bike at the gas station and drank some water. Then she jogged slowly for 15 minutes, eventually returning to the gas station to get her bike. Hannah finished with a slow and easy, 10 minute ride home. Using the activity log below, fill in Hannah s total time at each intensity level from the time she got home to the time she finished training for her triathlon. NAME: Hannah Put an X for the level of activity completed for that half hour, if more than 15 minutes at that level. Total the X s at the bottom of each column. Intensity Story Problems AT HOME ASSIGNMENT Date: Day of week: 3:00-3:30 3:30-4:00 4:00-4:30 4:30-5:00 Total X s Level 1- Media/ Seat Level 2- Daily Activity Level 3 - Base Level 4 - Heart Health Level 5- Max Continued on next page

11 Story Problem 2: Sean Sean is a twelve-year-old boy who loves soccer. Sean is excited because his team will scrimmage at practice today. When Sean arrived at the soccer field for practice, Coach informed the boys that practice would last two hours and each scrimmage would last 20 minutes. Coach divided the team into three equal groups: Team A, Team B and Team C. Sean was placed on Team B. Practice started with a 10 minute dynamic warm-up that consistent of slow jogs, skips, and other moderately intense activities. Once all the players were warmed up, Team A scrimmaged Team B. Sean was a mid-fielder which meant he was responsible for covering the entire field during the scrimmage. Sean ran vigorously throughout the first scrimmage, sweating profusely. After the first scrimmage, Sean s team began their scrimmage with Team C, a scrimmage in which Sean played goalie. Sean felt he could have played goalie all day because it was much easier than his previous position. While Teams A and C scrimmaged, Sean s team completed a moderately intense, workout consisting of footwork and soccer-skills. Sean s team scrimmaged Team A again toward the end of practice; Sean played a forward and was sweating a little after 20 minutes. Sean finished practice with 10 minutes of wind sprints that were extremely difficult and could only be done for short periods of time. Using the attached activity log, fill in Sean s total time at each intensity level during his two hour soccer practice. NAME: Sean Put an X for the level of activity completed for that half hour, if more than 15 minutes at that level. Total the X s at the bottom of each column. Intensity Story Problems - continued AT HOME ASSIGNMENT Date: Day of week: 3:00-3:30 3:30-4:00 4:00-4:30 4:30-5:00 Total X s Level 1- Media/ Seat Level 2- Daily Activity Level 3 - Base Level 4 - Heart Health Level 5- Max Continued on next page

12 Story Problem 3: Bobby Intensity Story Problems - continued AT HOME ASSIGNMENT Bobby loves computers and video games. At the end of the school day, Bobby packs up his things and walks home. Bobby s walk is easy and usually takes about 25 minutes. Upon returning home, Bobby sits down and plays video games for one hour. After video games, Bobby takes a short snack break. Bobby has to complete his chores before his parents get home from work. Today, Bobby must take out the garbage, do the dishes and vacuum the living room. It takes Bobby 40 minutes to finish his chores because he does them at an easy and comfortable pace. Using the attached activity log, fill in Bobby s total time at each intensity level from the moment school ended through the beginning of dinner. Date: Day of week: Level 1- Media/ Seat Level 2- Daily Activity Level 3 - Base Level 4 - Heart Health Level 5- Max NAME: Bobby Put an X for the level of activity completed for that half hour, if more than 15 minutes at that level. Total the X s at the bottom of each column. 3:00-3:30 3:30-4:00 4:00-4:30 4:30-5:00 Total X s Continued on next page

13 Story Problem 3: Bobby Activity Log # (please circle) NAME: STUDENT ID: PERIOD: Intensity Story Problems - continued AT HOME ASSIGNMENT Date: Day of week: Level 1- Media/ Seat Level 2- Daily Activity Level 3 - Base Level 4 - Heart Health Level 5- Max TEACHER: INSTRUCTIONS: Put an X for the level of activity completed for that half hour, if more than 15 minutes at that level. Total the X s at the bottom of each column. 3:00-3:30 3:30-4:00 4:00-4:30 4:30-5:00 Total X s

14 ACTIVITY LOG # (circle) NAME STUDENT ID Date: Day of week: Level 1- Media/ Seat Level 2- Daily Activity Level 3- Base Level 4- Heart Health Level 5- Max PERIOD TEACHER 6:00-6:30 INSTRUCTIONS: Put an X for the level of activity completed for the half hour if more than 15 minutes at that level. Total the number of X s at the bottom of each column. 6:30-7:00 7:00-7:30 7:30-8:00 8:00-8:30 8:30-9:00 9:00-9:30 9:30-10:00 10:00-10:30 10:30-11:00 11:00-11:30 Above 85% MAX 5 11:30-12:00 12:00-12: % HEART HEALTH 4 12:30-1:00 1:00-1: % BASE 3 1:30-2:00 2:00-2:30 2:30-3: % DAILY ACTIVITY 2 3:00-3:30 3:30-4:00 4:00-4:30 4:30-5:00 Below 40% MEDIA/SEAT 1 5:00-5:30 5:30-6:00 6:00-6:30 MAX - Level 5 (very hard) Very, very difficult; no-talk zone; I can only keep up this pace for a short period HEART HEALTH - Level 4 (hard) Vigorous; I can still talk, but really don t want to; sweating 6:30-7:00 7:00-7:30 7:30-8:00 8:00-8:30 8:30-9:00 BASE - Level 3 (moderate) Moderate; I am slightly uncomfortable; sweating a little and talking requires some effort DAILY ACTIVITY - Level 2 (light) Easy; I am comfortable and could maintain this pace all day long; I can talk with almost no effort MEDIA/SEAT - Level 1 (light) Very easy; I am sitting; I can talk with no effort 9:00-9:30 9:30-10:00 10:00-10:30 10:30-11:00 11:00-11:30 11:30-12:00 Total X s

15 Date: Day of week: Level 1- Media/ Seat Level 2- Daily Activity Level 3- Base Level 4- Heart Health Level 5- Max Date: Day of week: Level 1- Media/ Seat Level 2- Daily Activity Level 3- Base Level 4- Heart Health Level 5- Max 6:00-6:30 6:00-6:30 6:30-7:00 6:30-7:00 7:00-7:30 7:00-7:30 7:30-8:00 7:30-8:00 8:00-8:30 8:00-8:30 8:30-9:00 8:30-9:00 9:00-9:30 9:00-9:30 9:30-10:00 9:30-10:00 10:00-10:30 10:00-10:30 10:30-11:00 10:30-11:00 11:00-11:30 11:00-11:30 11:30-12:00 11:30-12:00 12:00-12:30 12:00-12:30 12:30-1:00 12:30-1:00 1:00-1:30 1:00-1:30 1:30-2:00 1:30-2:00 2:00-2:30 2:00-2:30 2:30-3:00 2:30-3:00 3:00-3:30 3:00-3:30 3:30-4:00 3:30-4:00 4:00-4:30 4:00-4:30 4:30-5:00 4:30-5:00 5:00-5:30 5:00-5:30 5:30-6:00 5:30-6:00 6:00-6:30 6:00-6:30 6:30-7:00 6:30-7:00 7:00-7:30 7:00-7:30 7:30-8:00 7:30-8:00 8:00-8:30 8:00-8:30 8:30-9:00 8:30-9:00 9:00-9:30 9:00-9:30 9:30-10:00 9:30-10:00 10:00-10:30 10:00-10:30 10:30-11:00 10:30-11:00 11:00-11:30 11:00-11:30 11:30-12:00 11:30-12:00 Total X s Total X s

16 Directions: Please explain your answers in complete sentences. Activity Log Self-Reflection AT HOME ASSIGNMENT 1. Were you able to meet the recommendations for physical activity (60 minutes per day)? 2. What information was provided through the logging process that you were not aware of? 3. Do you feel it would be helpful to change your habits based on the information provided by the log? 4. What positive changes could you make to improve your activity levels? 5. What obstacles would prevent you from making the positive changes needed to improve your activity levels?

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