March 8th - 12th challenge - Cardiorespiratory fitness

Head

Cardiorespiratory fitness, also known as cardiovascular endurance, is linked closely to stamina; it is being able to exercise whilst delaying the onset of fatigue. Having good cardiorespiratory fitness, or cardiovascular endurance, is important for performers who perform long, enduring events; e.g. long-distance runners, rowers, endurance cyclists or team sports performers.

Before we start, take the quick quiz below to see if you already have an understanding of what cardiorespiratory fitness is.

Cardio relates to the heart *

True

False

What is continuous training? *

Working for a sustained period of time without any rest

The range of movement possible at a joint

Periods of intense work, followed by rest breaks

A series of exercises, known as stations, performed one after the other

Below is the link to the video you will need to watch for today's PE lesson. At times you will need to press pause so you can complete the practical tasks.

classroom.thenational.academy/lessons/how-can-we-train-cardiorespiratory-fitness-6ru6ct

Task 1: Measuring your resting heart rate

You will be measuring your heart rate several times this lesson - make sure you write down your heart rate each time to see how it changes.

What is your resting heart rate? (Type in the number only)

Task 2: low intensity exercise

After you have completed your 6 minutes of low-intensity exercise, restart the video and follow the instructions for taking your heart rate.

What is your heart rate after low intensity exercise? *

Did your heart rate increase after low intensity exercise?

Yes

Task 3: high intensity exercise

After you have completed your 6 minutes of high-intensity exercise, restart the video and take your heart rate once again.

What is your heart rate after high-intensity exercise? *

Is your heart rate higher after high intensity exercise than low intensity exercise?

Yes

Task 4: build your own continuous training session

Upload a picture of your continuous training session, or a picture of you completing your session!

Heart

Agility, coordination and reaction time challenges!

Bronze: Low-intensity cardio

Get outside for a walk - how far can you go?

Bronze - 0-1km

Silver - 1-3km

Gold - 3-5km

Platinum - 5km+

How far did you walk?

Silver: Create your own cardiovascular endurance workout!

Create cardio circuit of 8+ exercises, which can either be high-intensity, low-intensity or a mixture of both.

Work for 45 seconds, rest for 15 seconds
Choose 3 upper body, 3 lower body, 2 core and 3+ cardio exercises from the list below
Try to complete a minimum of 2 rounds
On the second round, how could you make your circuit more difficult?

See below for some exercise ideas.

Submit your agility circuit here: make sure to list all exercises, how many times you completed the circuit and explain if you increased the difficulty of the circuit on the second round.

Hands

Exercise spelling challenge!

Can you spell out LPGS by walking, running or cycling??

Download a free fitness tracking app, e.g. Strava, Map my Walk, Map my Run etc.
Plan out your LPGS route!
When undertaking the challenge, you might want to pause your app after each letter, so you can see LPGS clearly.
Extension: can you challenge yourself further, by attempting to spell out Langley?!

Upload a screenshot of your exercise spelling challenge!

Let us know what you completed by ticking the relevant box below and submitting your response to your teacher:

What level task did you complete? *

I have completed the bronze task

I have completed the silver task

I have completed the gold task

I have completed the platinum task