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Family Game Night Fun!

Scroll all they way to the bottom of this page to see directions for:

*Fitness Uno

*Tic-Tac-Toe

Standard 2 - Physical & Personal Wellness

3. Demonstrate the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.

Monitor the intensity of one’s heart rate during physical activity.

Heart Rate:

What is your resting heart rate? Record after resting and deep breathing for 2 minutes. ____________ BPM.

What is your target heart rate zone according to chart #2?_____________BPM.

Divide your target heart numbers by 4 to get a 15 second target heart zone.
1. For example: If your target heart rate zone was 142 - 181 then 142/4 = 35 and 181/4 = 45. Your 15 second target heart rate zone would be 35 - 45 BPM

1. 15 second target heart rate ___________________BPM.

Typical Teen Heart Rates for

Light, Moderate, and Vigorous Activity

Chart 1:

Type of Exercise:

Light: Working on a computer, sitting in class, playing the guitar, etc...
Moderate: Roughly equal to brisk walking or yard work.
Vigorous: Jogging, cycling, HIIT work out
Anaerobic: Sprinting, maximum effort.

Typical Heart Rate for teens and younger:

Slightly above resting heart rate up to about 120 beats per minute (BPM) for most teens.
120 - 140 BPM for most teens
140 - 180 BPM for most teens
180 BPM and above for most teens

Choice-Would you rather?

*Roblox

https://www.youtube.com/watch?v=G3y5rmgHBgs

*Technology

https://www.youtube.com/watch?v=jAuhWjMRCpg

*Cartoons

https://www.youtube.com/watch?v=M-C-4uQhn10

Kindie - 5th grade Tabata Fitness

Avengers

https://www.youtube.com/watch?v=jyWyBern6q4

Star Wars

https://www.youtube.com/watch?v=Q9pB8I_vqCw

Harry Potter

https://www.youtube.com/watch?v=fu-ZCwMrvKc&t=166s&disable_polymer=true

FortNite

https://www.youtube.com/watch?v=4v6Zcc1_tR0

Old Town Road

https://www.youtube.com/watch?v=YWgH4HSNnLY

Tabata Fitness

https://www.youtube.com/watch?v=PB26DLCAjrE

6th-8th grade Tabata Fitness

HIIT Fitness

https://www.youtube.com/watch?v=kAXg3cM0UCw&t=5s

HIIT Circuit

https://www.youtube.com/watch?v=xj7TQ6xTjnU

Sofa Abs

https://www.youtube.com/watch?v=3_7RqRT8YIs

Captain America

https://www.youtube.com/watch?v=QL2C0X3Gx1U

Interval training is simply alternating bursts of intense activity with intervals of lighter activity. For instance, if your exercise is walking—if you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Consider the benefits:

Burn more calories. The more vigorously you exercise, the more calories you’ll burn—even if you increase intensity for just a few minutes at a time.
Improve aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes—or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
Keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
You don’t need special equipment. You can simply modify your current routine.