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Heart Education With Web Resource

Heart Education With Web Resource


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    Capitalize on teens’ fascination with technology! Heart Education: Strategies, Lessons, Science, and Technology for Cardiovascular Fitness uses heart monitoring technology to help students learn concepts of cardiovascular fitness in a fun and innovative way. With the benefits of immediate and constant feedback, heart rate monitoring technology provides an engaging way for students to monitor their exercise sessions.

    Heart Education is based on the author’s principles of Heart Zones Education, a comprehensive cardiovascular fitness program for physical education that examines wellness from the viewpoints of health, fitness, and athletic performance. Designed for students ages 11 to 18, Heart Education incorporates key aspects of the middle school and high school texts of Healthy Hearts in the Zone with the most current information on training and technology.

    Heart Education's 10-step program provides a series of modules with lesson plans, making it simple to present and easy to learn. The program gets students using heart monitors from the start, letting them experience the rush of seeing their heart rate display. Students will learn functions of heart monitoring, how to apply them based on individual heart rate data, and how to set realistic physical activity goals. Teachers and students can choose from over 20 health and fitness workouts and apply strategies for athletic performance training using heart zones.

    Heart Education also tackles emotional fitness with structured plans to reduce stress, build positive connections with others, and contribute to a stable emotional outlook throughout the turbulent adolescent years. Also featured are lessons incorporating heart zones concepts into popular outdoor recreation activities such as adventure racing, cross-country skiing, snowshoeing, geocaching, and orienteering.

    This guidebook features
    • a lesson plan finder for easy reference to each lesson and its accompanying student materials;

    • a web resource containing all worksheets, station cards, training logs, and other forms for easy printing;

    • additional resources including a hardware guide for heart rate monitors, troubleshooting tips, and a series of circuit training stations for reassessment; and

    • recommended health assessments that support the strategies of the Heart Zone Training (HZT) system.

    Although some forms of technology may be viewed as contributing to an overall decline in physical activity, heart rate monitoring technology can provide a way to empower students to reach their personal health and fitness goals. Heart Education: Strategies, Lessons, Science, and Technology for Cardiovascular Fitness can help you maximize students’ activity time with appealing, technology-based tools and scientifically sound strategies to positively affect their cardiovascular fitness.


    Resource for middle and high school health and physical educators using Heart Zones Education with their students. Supplemental text for college instructors teaching undergraduate programs in secondary methods in physical education. Reference for life coach professionals and secondary school coaches in running or swimming programs.

    Table of Contents


    Lesson Plan Finder

    Module 1. Jump-Start: A Quick Reference for Getting Started
    Monitoring Heart Rate
    Using a Heart Rate Monitor for the First Time
    Lesson Plans

    Module 2. Measuring and Recording Heart Rate Data
    Taking Your Pulse
    Determining Training Load
    Understanding Heart Rate Assessments
    Submaximal Heart Rate Tests
    Lesson Plans

    Module 3. Monitoring Heart Rate
    Programming a Heart Rate Monitor
    Precise Heart Rate Monitoring
    Sources of Error in Heart Rate Assessments
    Increases in Cardiac Output
    Changes in the Heart
    Ratings of Perceived Exertion
    Lesson Plans

    Module 4. Heart Zones Methodology
    Heart Zones Characteristics
    Five Heart Zones
    Zone Workouts
    Maximal Heart Rate
    Lesson Plans

    Module 5. Setting Fitness Goals
    Setting SMART Goals
    Small-Change Goals
    Training Tree: A Wellness Continuum
    Using the Training Tree
    Setting Weight Loss Goals
    Managing Weight
    Losing Weight
    Understanding Weight Gain
    Visualizing to Achieve Goals
    Lesson Plans

    Module 6. Heart Zones Training
    Ten Steps of Heart Zones Training
    Rules for Training
    Putting the Plan Into Action

    Module 7. Heart Zones Workouts
    Tailoring Your Workouts
    Interval Workouts
    Steady-State, or Continuous, Workouts
    Deciphering the Color-Coding System
    How to Read a Workout Outline
    Choosing and Designing Workouts
    Lesson Plans
    Additional Workouts

    Module 8. Sport Applications
    Fitness Training Principles
    Performance Training Principles
    Sport Specificity
    Aerobic and Anerobic Energy Contributions
    Assessing Fitness Levels Throughout the Sport Season
    Measuring and Monitoring the Intensity Requirements of Player Positions
    Lesson Plans

    Module 9. Periodized Training for Sport Performance
    Training Phases
    Setting Individual Plans and Goals
    Progression of Training Load
    Tracking Training Load and Logging Workouts
    Lesson Plans

    Module 10. Training the Emotional Heart
    Emotional Fitness Zones
    Emotional Fitness Training
    Strengthening the Emotional Heart
    ZAP Your Stress
    Connecting With Others
    Choosing Happiness
    Lesson Plans

    Module 11. Enhancing Health Through Outdoor Recreation
    Integrating Outdoor Adventure Activities Into Physical Education
    Adventure Racing
    Discathalon (Cross Country Skiing and Disc Throwing)
    Geocaching or Point-to-Point Orienteering
    Lesson Plans

    Appendix A. Heart Rate Monitor Hardware Guide
    Appendix B. Biomechanics of the Heart
    Appendix C. Circuit Training for Assessing Fitness Improvement
    Appendix D. Recommended Health Assessments
    Recommended Readings and Resources
    About the Author
    About the Contributors
    About Heart Zones Education

    About the Author

    Deve L. Swaim, MS, is president of Heart Zones Education, a company devoted to the development of innovative physical education curricula for schools. Swaim is the creator of the Heart Zones Education program and curriculum as well as two associated texts, Middle School Healthy Hearts in the Zone (2002) and High School Healthy Hearts in the Zone (2003), both published by Human Kinetics. Recognized both nationally and internationally as an expert on applications for heart rate technology in school programs, Swaim has presented her curriculum throughout the United States, Japan, and Australia.

    A certified K-12 physical education teacher, Swaim has over 40 years of experience as a health and physical educator working with students from middle school through the university level. Currently she is on the faculty in the department of curriculum and instruction working in the graduate teacher education program in the School of Education at Portland State University in Oregon.

    Swaim has served on the Oregon Governor’s Council on Physical Fitness and Sports and as the Board of Governors representative for the Northwest District American Alliance for Health, Physical Education, Recreation and Dance. She has also served as president of both the Oregon Alliance for Health, Physical Education, Recreation and Dance and the Northwest District American Alliance for Health, Physical Education, Recreation and Dance. She is the recipient of the Honor Award from both organizations for meritorious contributions to the organizations.

    In her free time, Swaim enjoys hiking, backpacking, fishing, and snowshoeing. She and her spouse, AJ, live in Canby, Oregon.