23: Cardio Swim Day

Amy Razzino
Oak Park & River Forest High School
Oak Park, IL
arazzino@oprfhs.org

Lesson Title: Cardio Swim Day
Lesson #: 23
Grade Level Appropriateness: 9-12

GOALS and OBJECTIVES:

Students will be able to monitor their workout intensity using two methods (heart rate monitors, and rate of perceived exertion).
Students will perform a 20 minute cardiovascular workout.
Students will practice a variety of swimming strokes during the workout.
Students will discover which swimming strokes will enable them to stay at their appropriate intensity level.
Students will apply knowledge gained from the Health First "Wellness Center" on rate of perceived exertion and cardiovascular training.

ACTIVITIES and PROCEDURES: The students will arrive in their bathing suits with their heart rate monitors. After the warm up has been performed the teacher will review rate of perceived exertion and target heart rates. For the entire workout the students will swim using the method of rate of perceived exertion. After each lap the students will look at their heart rate monitor to double-check that they are working at the appropriate level of intensity.

RATIONALE: This lesson addresses all NASPE standards. Students will exhibit competency in swimming skills. Also, students will be gaining knowledge of applying how to monitor a cardiovascular workout without a heart rate monitor. This experience will carry over into their lives as they go out and exercise. Lastly, they will also appreciate others ability levels by understanding that others are working at an appropriate level because intensity level is determined on an individual basis.