8.01 Cardiovascular Endurance Plan

Task #1

In this task, you will demonstrate what you have learned about cardiovascular endurance by creating your own cardio plan. You have been building on your knowledge throughout the course.

Use your knowledge to create a presentation demonstrating your ability to design your own cardiovascular endurance plan.

Your presentation must include the following information:

1. List the activities that you will complete during one cardio workout session. Include any sets or planned repetitions that will be completed during a 60 minute cardio workout session.
   1. Include the name of the activity/exercise. Remember to pick activities you enjoy.
   2. Include the duration of each exercise.
   3. Include any distance you will cover during the exercise.
   4. Include in any sets or planned repetitions.
   5. Include your pace or intensity level.
   6. Include the rest periods if appropriate.
2. Explain how your cardio workout will meet the FITT principle.
3. Include a 10-minute warm-up in your plan. List the activities you will include in your warm-up.
4. Include a 10-minute cooldown in your plan. List the activities/stretches you will include in your cooldown.
5. Include pictures or videos of you performing the correct techniques for:
   1. Warm-up
   2. Cardio exercises
   3. Cooldown exercises/stretches
6. Describe what days of the week you will complete this plan (you need to complete this plan at least 3 days a week).
7. Reflect on Your SMART Goals (7.05 Goal Setting lesson). How will your personal cardio plan help you meet your goals?

Personal Cardio Plan Rubric

For help on how to build a presentation go to the ACCESS Student Technology Resources.

Submit your completed presentation to the 8.01 Personal Cardio Plan Dropbox.

Task #2

You will complete this workout 3 times.

Complete the following workout you created for Task #1 three times in separate workout sessions.

• Make sure that you include at least three activities for fitness activity and a total time of 60 minutes.
• Complete the fitness activity of your choice on your own:
  • Warm-up: Complete a warm-up for 10-minutes.
  • Fitness Activity: Target your personal cardiovascular fitness plan. Choose activities that will help you achieve your goals.
  • Cooldown: Complete a cooldown for 10-minutes.

You will complete this workout 3 times.

Download and complete the 8.01 Activity Log.

You will also record the following information:

• What warm-up and cooldown did you choose?
• What fitness activities did you do?
• How did you feel about your personal cardiovascular endurance plan?
• What did you like about working out? Explain.
• What can you do to improve in your workouts? Explain.
• What goals would you like to set for future workouts?

Submit your completed work to the 8.01 Activity Log Dropbox.