Heart education : strategies, lessons, science, and technology for cardiovascular fitness

256 Pages·2013·21.585 MB·English

by  Deve Swaim

Heart
education
Strategies, Lessons, Science, and
Technology for Cardiovascular Fitness
Deve Swaim, MS
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Swaim, Deve, 1951-
Heart education : strategies, lessons, science, and technology for cardiovascular fitness / Deve Swaim.
p. cm.
Rev. ed. of: High school healthy hearts in the zone / Deve Swaim, Sally Edwards. c2003.
Includes index.
ISBN 978-1-4504-0184-5 (soft cover) -- ISBN 1-4504-0184-8 (soft cover) 1. Physical fitness for youth.
2. Heart rate monitoring. 3. Physical education and training. 4. Aerobic exercises. I. Swaim, Deve,
1951- High school healthy hearts in the zone. II. Title.
RJ133.S928 2013
613.7'1--dc23
2012009678
ISBN-10: 1-4504-0184-8 (print)
ISBN-13: 978-1-4504-0184-5 (print)
Copyright © 2012 by Deve Swaim
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any
electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying,
and recording, and in any information storage and retrieval system, is forbidden without the written permission of
the publisher.
Notice: Permission to reproduce the material on the accompanying web resource is granted to instructors and agencies
who have purchased Heart Education. The reproduction of other parts of this book is expressly forbidden by the above
copyright notice. Persons or agencies who have not purchased Heart Education may not reproduce any material.
This book is a revised edition of High School Healthy Hearts in the Zone (2003) and Middle School Healthy Hearts
in the Zone (2002), published by Human Kinetics, Inc.
Heart Zones is a registered trademark of Sally Edwards and is used by permission.
The web addresses cited in this text were current as of March 1, 2012, unless otherwise noted.
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Contents
Lesson Plan Finder vi
Preface ix
Acknowledgments x
Introduction xi
m odul
e
1 Jump-Start: A Quick Reference
for Getting Started - - - - - - - - - - - - - - - - - - - - - - -1
Monitoring Heart Rate 1
Using a Heart Rate Monitor for the First Time 3
Lesson Plans 4
m odul
e
2
Measuring and Recording Heart Rate Data - - - -7
Taking Your Pulse 7
Determining Training Load 8
Understanding Heart Rate Assessments 9
Submaximal Heart Rate Tests 14
Lesson Plans 17
m odul
e
3
Monitoring Heart Rate - - - - - - - - - - - - - - - - - -27
Programming a Heart Rate Monitor 27
Precise Heart Rate Monitoring 28
Sources of Error in Heart Rate Assessments 29
Increases in Cardiac Output 30
Changes in the Heart 31
Ratings of Perceived Exertion 33
Lesson Plans 34
m odul
e
4
Heart Zones Methodology - - - - - - - - - - - - - - -43
Heart Zones Characteristics 44
Five Heart Zones 45
Zone Workouts 50
Maximal Heart Rate 52
Lesson Plans 52
iii
---
iv Contents
m odul
e
5
Setting Fitness Goals - - - - - - - - - - - - - - - - - - -57
Setting SMART Goals 58
Small-Change Goals 58
Training Tree: A Wellness Continuum 60
Using the Training Tree 62
Setting Weight Loss Goals 63
Managing Weight 64
Losing Weight 70
Understanding Weight Gain 70
Visualizing to Achieve Goals 71
Lesson Plans 72
m odul
6e Heart Zones Training - - - - - - - - - - - - - - - - - - -85
Ten Steps of Heart Zones Training 85
Rules for Training 86
Putting the Plan Into Action 86
m odul Heart Zones Workouts - - - - - - - - - - - - - - - - - -95
e
7
Tailoring Your Workouts 95
Interval Workouts 96
Steady-State, or Continuous, Workouts 98
Deciphering the Color-Coding System 99
How to Read a Workout Outline 100
Choosing and Designing Workouts 102
Lesson Plans 103
Additional Workouts 113
m odul
e
8
Sport Applications - - - - - - - - - - - - - - - - - - - - 115
Fitness Training Principles 115
Performance Training Principles 116
Assessing Fitness Levels Throughout the Sport Season 120
Measuring and Monitoring Effort Levels During the Event 120
Measuring and Monitoring the Intensity Requirements
of Player Positions 121
Lesson Plans 121
---
Contents v
m odul
e
9
Periodized Training for Sport Performance- - 137
Training Phases 138
Setting Individual Plans and Goals 139
Progression of Training Load 139
Lesson Plans 144
m odul
e
10
Training the Emotional Heart - - - - - - - - - - - - 151
Emotional Fitness Zones 152
Emotional Fitness Training 154
Strengthening the Emotional Heart 155
ZAP Your Stress 158
Connecting With Others 160
Choosing Happiness 162
Lesson Plans 163
m odul
e
11
Enhancing Health
Through Outdoor Recreation - - - - - - - - - - - - 171
Integrating Outdoor Adventure Activities Into Physical Education 172
Lesson Plans 173
Appendix A Heart Rate Monitor Hardware Guide 193
Appendix B Biomechanics of the Heart 199
Appendix C Circuit Training for Assessing Fitness Improvement 209
Appendix D Recommended Health Assessments 213
Glossary 215
Recommended Readings and Resources 221
Index 231
About the Author 237
About the Contributors 238
About Heart Zones Education 239
Lesson Plan Finder
Lesson number and title Page number Worksheets on web resource
ModuLe 1
Lesson 1.1 Put On a Monitor 4 None
Lesson 1.2 Peak Heart Rate 5 None
ModuLe 2
Lesson 2.1 Taking Your Pulse 17 Taking Your Pulse
Resting Heart Rate
Lesson 2.2 Ambient Heart Rate 19 Ambient Heart Rate
Internal and External Influences on Ambient Heart Rate
Ambient Heart Rate Variations in a Single Day
Lesson 2.3 Simulated Resting Heart Rate 21 None
Lesson 2.4 Delta Heart Rate 22 Delta Heart Rate
Lesson 2.5 Recovery Heart Rate 24 Recovery Heart Rate
Lesson 2.6 Estimating Maximal Heart Rate 25 Determining Maximal Heart Rate
Student Record Sheet: Submaximal Heart Rate Tests
ModuLe 3
Lesson 3.1 Heart Rate Improvement 34 Heart Rate Improvement
Weekly Log
Lesson 3.2 Internal and External Heart Rate 35 Internal and External Heart Rate Influences
Influences
Lesson 3.3 Perceived Exertion Versus Heart 36 Perceived Exertion Versus Heart Rate Exertion
Rate Exertion
Lesson 3.4 1-Mile (1.6 km) Run/Walk Elapsed 39 1-Mile (1.6 km) Run/Walk Elapsed Time Workout
Time Workout
Lesson 3.5 10-Minute Distance Traveled 40 10-Minute Distance Traveled Workout
Workout
Lesson 3.6 Average Heart Rate Workout 41 Average Heart Rate Workout
ModuLe 4
Lesson 4.1 Setting a Zone 52 Weekly Log
Lesson 4.2 Calculating Heart Zones 54 Calculating Heart Zones
Maximal Heart Rate Chart
Journal pages
ModuLe 5
Lesson 5.1 Setting Goals 72 Goal Setting
Lesson 5.2 Writing Goals 73 Goal-Writing Practice
Lesson 5.3 Developing Small-Change Goals 74 Developing Small-Change Goals: Contract Learning
Lesson 5.4 Training Effect 76 Training Effect
Lesson 5.5 Aerobic and Anaerobic Thresholds 77 Aerobic and Anaerobic Thresholds
Lesson 5.6 Setting the Floor of the 78 Setting the Floor of the Fat-Burning Range
Fat-Burning Range
Lesson 5.7 Setting the Ceiling of the 80 Setting the Ceiling of the Fat-Burning Range
Fat-Burning Range
vi
---
Lesson Plan Finder vii
Lesson number and title Page number Worksheets on web resource
Lesson 5.8 Zigzagging Your Fat-Burning 81 Zigzagging Your Fat-Burning Range
Range
Lesson 5.9 Determining Burn Rate 82 Determining Burn Rate
Lesson 5.10 Visualization 83 None
ModuLe 6
Step 1 Determine Your Maximal Heart Rate 88 Heart Zones Training Steps 1 and 2
Step 2 Calculate Your Heart Zones Using the 88 Heart Zones Training Steps 1 and 2
MHR Chart
Step 3 Choose Activities and Write Down Your 88 Heart Zones Training Step 3
Fitness Goals
Step 4 Determine Your Current Branch on the 89 Heart Zones Training Step 4
Training Tree
Step 5 Figure Your Weekly Exercise Time in 89 Heart Zones Training Step 5
Minutes
Step 6 Choose a Workout Plan 89 Heart Zones Training Step 6
Step 7 Fill Out a Heart Zones Workout Planner 90 Heart Zones Training Step 7
Step 8 Do a Workout 92 Heart Zones Training Step 8
Step 9 Log the Workout 92 Heart Zones Training Step 9
Step 10 Measure Your Improvement and Track 92 Heart Zones Training Step 10
Your Progress
ModuLe 7
Lesson 7.1 Rejuice Workout 103 Rejuice Workout
Lesson 7.2 Sustain Zone 3 Workout 104 Sustain Zone 3 Workout
Heart Zones Education Log
Lesson 7.3 Steppin’ Out Workout 106 Steppin’ Out Workout
Lesson 7.4 Ricochet Workout 107 Heart Zones Education Log
Ricochet Workout
Lesson 7.5 Speedway Circuit Workout 110 Heart Zones Education Log
Lesson 7.6 Steady Eddy Cycle Workout 111 Steady Eddy Cycle Workout
Lesson 7.7 Ups and Downs 112 Ups and Downs
ModuLe 8
Lesson 8.1 Monitoring Sport Performance 122 Monitoring Sport Performance
Assistant Recording Sheet
Monitoring Sport Performance From Heart Rate Moni-
tor Download
Lesson 8.2 Measuring Time in Zone Based on 123 Measuring Time in Zone Based on Player’s Position
Player’s Position
Lesson 8.3 Zone 3 Basketball 125 Zone 3 Basketball
Lesson 8.4 1.5-Mile (2.4 km) Run to Determine 126 1.5-Mile (2.4 km) Run to Determine METs and Pace
METs and Pace
Lesson 8.5 Building Endurance With a Steady- 127 Steady-State Workout
State Workout
(continued)
---
viii Lesson Plan Finder
(continued)
Lesson number and title Page number Worksheets on web resource
ModuLe 8 (continued)
Lesson 8.6 Interval Workouts 128 Sport-Specific Interval Workouts
Lesson 8.7 Determining Pace and Average 129 Two-by-Twenty Workout
Heart Rate for an Endurance Event
Lesson 8.8 Stair Repeat Recoveries 130 Stair Repeat Recoveries
Lesson 8.9 Measuring Training Load 131 Measuring Training Load
Lesson 8.10 Assessing the Cardiac Costs of 133 Assessing the Cardiac Costs of Seven Activities
Seven Activities
Lesson 8.11 Cardio Strength Training 134 Cardio Strength Training
ModuLe 9
Lesson 9.1 Selecting an Athletic Event and 144 Outlining an Athletic Event
Setting Training Goals
Lesson 9.2 Developing an Eight-Week 145 Eight-Week Training Plan
Training Plan
Lesson 9.3 Endurance Phase Workout Plan 146 Endurance Phase Training Log
Lesson 9.4 Strength Phase Workout Plan 147 Strength Phase Training Log
Lesson 9.5 Power and Peak Phase Workout 148 Power and Peak Phase Training Log
Plan
Lesson 9.6 Recovery, or Transition, Phase 149 Recovery Phase Training Log
Workout Plan
ModuLe 10
Lesson 10.1 Emotional Zones 163 Heart Zones Education Journal
Lesson 10.2 Developing an Emotional Fitness 164 Heart Zones Education Journal
Training Plan Describing Intrinsic Motivation
Lesson 10.3 Emotions Versus Behavior 166 Heart Zones Education Journal
Lesson 10.4 Connecting With Others 167 Prompts
Heart Zones Education Journal
Lesson 10.5 Choosing Happiness 168 None
ModuLe 11
Lesson 11.1 24-Hour Adventure Race 173 24-Hour Adventure Race: Team Race Card
24-Hour Adventure Race Homework Assignment
Station cards
24-Hour Adventure Race: Phase I Student Information
Sheet
Lesson 11.2 Cross-Country Skiing Discathlon 180 Discathlon Relay Target Heart Zone Recording Sheet
Relay Race Discathlon Relay Homework Assignment
Discathlon Relay Official Duties Sheet
Lesson 11.3 Snowshoe Challenge 182 Snowshoe Challenge
Snowshoe Challenge Course Diagram
Lesson 11.4 Multicaching 185 Multicaching Task Sheet
Multicaching Homework Assignment
Lesson 11.5 Indoor Orienteering Circuit 187 Indoor Orienteering Circuit
Map and Compass Crossword Puzzle
Contour Lines
Compass Rose
Answer Keys
Lesson 11.6 Point-to-Point Photo 189 Point-to-Point Photo Orienteering Ironman Race
Orienteering Ironman Race
Preface
W
elcome to Heart Education: Strategies, Lessons, Science, and Technology for Cardio-
vascular Fitness. This text will help you maximize your students’ activity time and
the impact your program will have on their cardiovascular fitness.
Although some forms of technology are seen as contributing to the decline in physical
activity among youth, the heart rate monitor empowers physical education programs to
individualize instruction, thereby helping students set and reach their personal fitness
goals. Heart rate monitors make fitness more visual and compelling by offering immediate
and constant feedback.
This curriculum is based on the principles of Heart Zones Education (HZE), a compre-
hensive cardiovascular fitness program that looks at the wellness continuum from the
viewpoints of health, fitness, and performance. As you teach HZE, you and your student
will select the level of activity that best meets their goals:
• Enhanced health, through lowered blood pressure, reduced cholesterol levels, and
weight stability or weight loss
• Enhanced fitness, as measured by improved cardiovascular capacity
• Enhanced athletic performance through sport-specific training, as measured by
improved endurance, improved VO , increased metabolic threshold, and improved
2
economy of movement
This text consists of a series of modules with lesson plans that sequentially introduce
heart rate monitor skills through the HZE program. A simple progression for those new to
heart monitors, module 1, the Jump-Start module, gets a monitor on the students and lets
them experience the rush of seeing their heart rate displayed. Modules 2 through 6 show
you how to gather and interpret heart rate data, explain the heart zones methodology, and
discuss goal setting. Module 7 offers over two dozen suggested workouts, module 8 shows
how heart zones strategies are applied to sports, and module 9 provides performance train-
ing strategies for athletes. New to this program, module 10 addresses emotional fitness and
offers structured plans to guide students through the tough adolescent years. Module 11
applies the heart zones concepts to outdoor recreation.
Each module begins with a statement that clarifies the focus of the module and the key
concept addressed. Vocabulary terms related to cardiovascular fitness and zones educa-
tion support the content of the module, and lesson plans and student worksheets reflect
the latest in training and technology information. Go to the accompanying web resource at
www.HumanKinetics.com/HeartEducation, which contains all worksheets, station cards,
training logs, and other forms for easy printing. You can use the lesson plan finder on pages
vi-viii to see at a glance which worksheets accompany each lesson.
Additional resources are provided in the appendixes. Appendix A is a guide to heart rate
monitors, offering explanations of monitor styles and classifications as well as troubleshoot-
ing support. Appendix B presents valuable background information about the biomechanics
of the heart. Appendix C provides a series of circuit training stations you can use to assess
fitness improvement, and appendix D provides additional health assessments that support
the HZE system.
Heart Education was created from the fusing of the two texts Middle School Healthy Hearts
in the Zone and High School Healthy Hearts in the Zone and the addition of the newest fit-
ness technology tools. This innovative curriculum uses the latest cutting-edge technology
and information in the field of cardiovascular fitness; it lends validity to physical education
programs and maximizes productive instruction time. Lessons are geared toward students
ages 11 through 18 and are an excellent resource for teacher education. Thank you for
accepting the challenge of promoting excellence. You are certain to make a difference in
the lives of your students.
ix
Acknowledgments
S
ome special people have provided input and support for this project. Many lent their
professional advice, some offered opportunities to practice the strategies, and others
contributed to the research; all were willing sets of ears when asked. For all the roles you
have played in this quest, I offer my heartfelt appreciation.
Monica Mize, professor emeritus, Weber State University, Ogden, Utah
Darryl L. Wagner, Redding, California
A.J., Desa, and Ali Swaim, reviewers and critics and supporters, Canby, Oregon
Teresa Hjeresen, retired principal, Ponderosa Elementary School, Bend, Oregon
Pam Skogstad, adapted physical education teacher, Anchorage School District, Anchor-
age, Alaska
Naoki Suzuki, Tokyo Gakugei University, Tokyo, Japan
Duane Puckett, Sportime
Scott Wikgren, director, HPERD Division, Human Kinetics, Champaign, Illinois
Cheri Scott, acquisitions editor, HPERD Division, Human Kinetics, Champaign, Illinois
Bethany Bentley, developmental editor, HPERD Division, Human Kinetics, Champaign,
Illinois
x