1. + PE /Health Education Mr. Morris

2. + “Do Now” Take a minute to think about the importance of the cardiorespiratory system as it relates to health. Then with your elbow partner, quickly list on a half sheet of paper either the many functions of the cardiorespiratory system or list the physiological adaptations that occur when you do cardiorespiratory endurance training. Write the ESAT heading and both of your names on the paper. Turn it in before you leave class today.

3. + High Intensity Interval Training Read Article “High Intensity Interval Training”. Annotate the article (12-15 minutes) 1. Hi-Lite the main idea of each paragraph. 2. Circle any words that you do not understand 3. On the right hand side of the article, write down any questions that you may have about what you read. 4. Write 2-3 sentences summarizing the main points of the article. Hole punch the article, and put it in the PE section of your binder.

4. + Learning Objectives IWBAT Compare and contrast the three types of interval training methods learned in class and then analyze the benefits of using them to increase cardiorespiratory endurance. CA Standard: Independently engage in physical activity that increases aerobic capacity Apply previously learned movement concepts to the learning and development of motor skills required for successful participation in aerobic activities.

5. + Interval Training http://www.webmd.com/fitness-exercise/video/benefits-interval-training What is interval training? Alternating bursts of intense activity with intervals of lighter activity. What can interval training do for me? 1. You’ll burn more calories. a. The more vigorously you exercise, the more calories you’ll burn- even if you increase intensity for just a few minutes at a time. 2. You’ll improve your aerobic capacity. a. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. 3. You’ll Keep boredom at bay. a. Turning up your intensity in short intervals can add variety to your exercise routine 4. You don’t need special equipment. a. You can simply modify your current routine

6. + Interval Training Are the principles of Interval training the same for everyone? You can personalize the work-out to fit your needs. a. Work towards specific goals b. Take a scientific approach c. Sports specific http://www.youtube.com/watch?v=rXDSPbZ_OUw Does interval training have risks? May not be appropriate for persons with chronic health conditions Start off slowly

7. + Types of interval Training Low Intensity Interval Training Low intensity work for the majority of the workout, followed by a short burst of moderate intensity for a shorter period of time. Example Interval would be walking for 4:00 minutes followed by jogging for 1 minute. Moderate Intensity Interval Training Similar to low intensity interval training. The workload begins at a moderate intensity level, then increases to a higher intensity for a shorter period of time. Example interval would be jogging for 90 seconds then sprinting for 30 seconds.

8. + Types of Interval Training High Intensity Interval Training (HIIT) The moderate to intense work load is longer than the recovery interval. 1. Example of a HIIT would be a Tabata. 2. Example HIIT could be ridding the stationary bike for 4 minutes at a high intensity level then bringing the intensity level down for one minute during the recovery stage of the interval. https://www.youtube.com/watch?v=72GITgWd-xM

9. + Tabata Today’s Tabata workout consist of three exercises: 1. Push-ups a. Modifications modified push-up/lay down push-ups 2. Box Jumps a. Pick the height of the step you wish to work with. 3. Mountain Climbers a. Modification (standing)

10. + Exit Slip On a half sheet of paper write down the major benefits of using interval training. Then explain the main differences between a general interval training program and a High Intensity Interval Training (HIIT) program?