Cardio Challenge - Outcome D (10-30)-6

Personal Goals

Students are given the challenge of performing a continuous run for which they set goals throughout the semester.

Running (for speed)

Students learn that the concept of a continuous run is to run as long as possible without stopping. Pacing is important. Students need to find out what their pace is and try not to follow someone else's pace. (This could push the student past the point of a positive experience.) Before the run, have each student take a resting heart rate for 10 seconds and record it on a cardio sheet that the students fill out. Instruct them to use the same sheet each time they do this challenge so that feedback from their last run is available and they can see improvement.

The class begins their easy pace run together. Once the student stops running they will note the length of time they ran. The student then takes a 10 second heart rate and continues to walk/run for the remainder of the 30 minutes set aside for this run. This allows the students to continue to train during the class. The goal of the class is try to run for longer, not faster times (this is especially important for beginners) and to try to reach their goal times. The incentive for reaching a goal of 10 minutes or more of continuous running is an additional 20 points. Students will record the number of minutes they ran on their "cardio record" sheet.

Continuous Run Cardio Fitness Assessment

This sheet includes a place to fill out the student's goal for this run as well as their comments about the run. Once the 30 minutes are up, the students record their information about the run and hand the sheet in. The teacher should comment on each sheet and use it as a feedback sheet for the next time the student runs.

Perceived Exertion Scale

Give points for the walking portion if they power walk (one point per minute added on to the walk score).

Instead of striving for a goal of total continuous minutes of running, students can record how many accumulated minutes of running they can accomplish. (Run 8 minutes, walk 1 minute, run 8 minutes, walk 1 minute = 16 minutes running and 2 minutes walking.)

These are clues that you have reached the outcomes ...

Students are setting realistic goals and attaining them.

Students are able to take a 10 second heart rate count.

Students can apply their knowledge of pacing taught in previous classes.

Students show improvement from the beginning to the end of the semester.

Classroom discussion shows that students see the benefits of this activity to other aspects of their lives, both now and in the future.

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