Make sure to save Parts 1, 2, 3, and 4 as an .rtf file and submit your work in the 04.05 Training Principles Cardio Fitness.
After talking with your Wellness Guide (instructor) about what you’ve learned, submit the 04.05 Discussion-Based Assessment, including the date of your call and a brief list of the topics you covered with your teacher in the student comment section.
Directions for Training Principles-Cardio Fitness Assignment

Purpose: To gain a better understanding of how to apply the principles of training to the development of cardiovascular fitness.

Procedure: Perform the physical activities listed below and complete the questions as directed.

Safety Concerns: Heat exhaustion and stroke are real dangers when performing this type of activity. Walking is the least intense, jogging is moderate intensity, and running is the highest intensity. After the jogging phase, if your heart rate is over 185 beats per minute then rest before attempting the running portion. At no point in this activity should you allow your heart rate to climb over 185 beats per minute. Please remember to drink plenty of water before during and after completing this activity. Avoid performing this activity during the hottest part of the day. Four-hundred-forty yards is equal to ¼ a mile or is one lap around a school track.

Part I: Record heart rate as Heart Beats Per Minute

A. Take pulse for 10 seconds and multiply by 6. ______

B. Walk fast for 440 yards.

C. Take pulse for 10 seconds and multiply by 6. ______

D. Do 3 to 5 minutes of stretching exercises.

E. Take pulse for 10 seconds and multiply by 6. ______

F. Jog slowly for 440 yards.

G. Take pulse for 10 seconds and multiply by 6. ______

H. Do 3 to 5 minutes of stretching exercises.

I. Take pulse for 10 seconds and multiply by 6. ______

J. Run for 440 yards.

K. Take pulse for 10 seconds and multiply by 6. ______

L. Do 3 to 5 minutes of stretching exercises.

M. Record heart rate 5 minutes after running the 440. ______

Part II: Principle of Progression

If you were able to jog one mile in 10 minutes, how would you progressively increase your performance by using each of the following? Be specific by using numbers in your answers.

1. (F) frequency variable?

2. (I) intensity variable?

3. (T) time variable?

Part III: Principle of Specificity
What part of the body did you exercise or overload when performing Cardiovascular Fitness exercises such as the one-mile run?

Part IV: Principle of Overload

By increasing your pace (intensity) , you made your heart beat faster and work harder. This is called overload. Increasing the number of days you jog from two days to three days is another way of overloading your body. A third way to overload is to increase the distance covered.

Suppose Cary could run .5 (1/2) of a mile in 4:00 minutes, what is the amount of time it would take Cary to reach each distance?

Hint: As you increase the distance, you also increase the time required to perform the exercise.

Activity: Amount of Time: Distance:

Running ______________ 1 mile

Running ______________ 1.5 miles (1 and ½ miles)

Running ______________ 2 miles