1. 1 Aerobic Fitness Based on: Franks, B.D. (1999). Personalizing Physical Activity Prescription. Scottsdale, AZ: Holcomb Hathaway Publishers.

2. 2 Important Developmental Considerations n Children are not “little adults” n Child’s score on aerobic fitness test does not predict endurance activity performance n Elementary school-age children guidelines –Accumulate 60 mins. to several hrs all/most days –Participate in several 15-min bouts PA/day –Participate in a variety of age-appropriate activities –Avoid extended periods of inactivity (2 + hrs) –Avoid long periods of vigorous activity unless chosen by child (6-12 yrs)

3. 3 n Adolescent guidelines –Be physically active daily/most days –Engage in 3 + sessions/wk lasting 20 + mins. of moderate to vigorous levels n Moderate physical activity –Brisk walking, bike riding, yard work n Vigorous physical activity –Running, swimming

4. 4 Components of Cardiovascular Training Session n Warm-up prior to physical activity –Prepare heart & other muscles for more intense activity –Raise core body temperature n Physical activity participation –Principles of Fitness (FITT) Frequency Intensity Time (duration) Type (mode) Overload (more than normal) Progression (using FITT to increase overload) Specificity (target desired body system) Individuality (personal factors) Regularity (use it or lose it) n Cool-down after physical activity

5. 5 Measuring Heart Rate n Why? –To optimize health benefits –To assess student EFFORT n How? –Palpate for: 60s, 30s x 2, 15s x 4, 10s x 6, 6s + 0 –HR monitor n Where? –Radial (below thumb) –Carotid (on neck) n Cautions: –Never use thumb to palpate –Count 0, 1, 2, 3, etc. –Higher HR  greater measurement error –DO NOT use THRZ for 6-14 yrs; children’s MHR range from 195-205 bpm; MHR changes with age during late teens

6. 6 Determining HR Zones n Max HR (MHR): 208-(0.7 x age) –Old formula (220-age) over-/under-predicts in adults n Resting HR (RHR): –Awaken & check before lifting head; average 6 days –School setting: lay on floor for 10 mins. then check n Target Heart Rate Zones (THRZ) for 15 + yrs: –See Table 5.2 (p. 70) and p. 71 –Go over THRZ practice worksheetTHRZ practice worksheet n Recovery Heart Rate: –How long it takes the heart to return to “normal” after PA –Usually measured in 1, 3, 5 minute intervals

7. 7 Developmentally Appropriate Guidelines n Target concepts/tasks –Primary Ss (K-2): Introduce concept of feeling heart rate and noticing changes with activity levels –4 th -5 th grade Ss: use carotid artery & wrist to count pulse, calculate MHR & THRZ –7 th -8 th grade Ss: use pulse count and formula to complete calculations of MHR & THRZ for future use –HS Ss: achieve THRZ (60-85% MHR) n Reasonable estimates of duration: –Primary Ss (K-2): 3-5 minutes –Intermediate (3-5): 10 minutes –MS/HS: 20 + minutes

8. 8 n Training Methods for Aerobic Fitness –Continuous (p. 74) –Circuit (p. 74) –Interval (p. 76) n Safety Guidelines (p. 78-9)