1. EXERCISE THE BRAIN DAY ONE
Warm-up Question:
How does a physically active lifestyle contribute to overall health?
Discuss your answer with the person sitting next to you…
Be ready to share your response…

2. HEART RATE RESTING HEART RATE MAX HEART RATE TARGET HEART RATE
How do I find my Resting Heart Rate?
First locate your Radial Artery or Carotid Artery. Relax.
Feel for a pulse.

3. Locate one of these arteries when finding your pulse:

4. How do I calculate my Max Heart Rate?
You will take 220 (Which is the max heart rate of an infant) and subtract that number by your age.
Example: 220 – 11 = 209 bpm (Max Heart Rate)
Go ahead and subtract your age from 220…

5. How do I calculate my Target Heart Rate?
You will take your MAX HEART RATE (220-age=Max Heart Rate) and multiply by the following…
.60 (Beginner – New to exercise routine)
.70 (Works out at least 3 times/week)
.80 (Works out at least 5 times/ week)
.90 (Athlete practices daily)
If I work out 3 times/ week, I would take my Max Heart Rate and multiply by .70… It looks like this:
209 x .70 = 146 bpm

6. What are the benefits of a proper
warm-up and cool-down?
Share with the person next to you…

7. Dynamic Stretching What is dynamic stretching?
A dynamic warm-up uses stretches that are “dynamic”, meaning you are MOVING as you stretch.
Let’s try a dynamic warm-up together…

8. Dynamic Warm-Up High Knees 5. Quad Walk Butt Kicks 6. Side Shuffle
One class stand on one side of the court (on baseline) and the other class stand
on the other side of the court (on baseline). Both classes will move towards
center court for each of the dynamic exercises and then back to the baseline.
High Knees Quad Walk
Butt Kicks Side Shuffle
Frankenstein’s
Grapevine

9. YOUR TARGET ZONE TODAY IS =
Today’s Goal:
Reach Target Heart Rate Zone during Station Workout
YOUR TARGET ZONE TODAY IS =
Between 140 – 165 bpm
Demonstrate proper form when performing each station exercise
Understand the equations to calculate your Max HR and Target Heart Rate
Share evidence of the Overload Principle
Let’s Workout and Have Fun!!

10. Today’s Heart Pumping Workout:
Jog one lap around MPR
25 Jumping Jacks
10 Push-ups
15 Burpees
10 lunges each leg
25 line jumps
10 Tricep Dips
25 Mountain Climbers
10 Squats
1 minute high plank with rotating leg lifts
1 minute rest. REPEAT.

11. Let’s Cool-Down What is static stretching?
Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to 2 minutes.
FOLLOW ALONG AND PERFORM ALL THE STATIC STRETCHES WITH YOUR TEACHER.

12. EXIT TICKET… Please share one benefit of a warm-up and one benefit of a cool-down with your teacher before leaving to dress out.