P.E. Focuses of the Month: Heart Health, Resilency and Resourcefulness: able to withstand or recover quickly from difficult conditions; having the ability to find quick and clever ways to overcome difficulties.
Week 7: I hope you had fun with the 10 day Challenge and learned some new info about your heart and how to better take care of it. If you didn't get to do them or missed a day, the links are up in Week 6. We are going to continue our focus on heart health this next week. Think of ways to get your heart rates up! Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate varies from person to person and also by age. Knowing yours can be an important heart-health gauge now and in the future.
Our Task this week is to: 1. Measure our Resting Heart Rates(RHR): Sit down and take a deep breath, relax. Find your pulse on the side of your neck or wrist (have a parent help!) Count your pulse for 15 seconds and multiply it by 4 (example: 16 beats x 4 = 64 BPM) This is your Resting Heart Rate. Our resting heart rate is the heart pumping the lowest amount of blood needed because you’re not exercising. An average RHR for kids ages 6-10 is between 70-110bmp.
2. Measure our heart rate after exercise: I want you to try our 4 different exercises and measure your heart rate after each one. Rest a few minutes in between to get your heart rate back down before starting the next exercise. 1. 50 jumping jacks as fast as you can! Take HR right after (HR x4=__BPM) Rest 2. 20 burpees as fast as you can! (HR x 4 =__BPM) Rest 3. 20 jump squats-5 push-ups-20 jumping jills as fast as you can! (HR x 4+=__BPM) Rest 4. Do the ABC codebreaker exercise video (HR x 4=__BPM) Print the ABC Exercise pdf and spell out your first and last name with these exercises! **Challenge: Do each exercise for 10 or 20 times/seconds! Is it higher? which one made your heart go the fastest? That means you are making your heart and lungs work faster to pump blood and oxygen to the muscles you are using. You are working on your Cardiovascular fitness. Great job!
Don't forget to look at video #2 of the 30 for 3 series on our Specials YouTube Channel. Short 3 minute exercise videos you can do while waiting for your zoom meetings and from your chair!