Heart-Rate Hunt Warm-Up

Time: 7 minutes

Materials:

• Stopwatch or timer (one per pair)
• Clipboards and paper or My Fitness Self-Check worksheet for recording
• Pencils

Instructions:

1. Pair up students and give each pair a timer, clipboard, and pencil.
2. Demonstrate how to find a pulse at the wrist (radial) or neck (carotid).
3. Explain that they will measure their resting heart rate three times, each for 15 seconds, then multiply by 4 to get beats per minute.
4. Round 1: Partners take turns measuring each other's pulse for 15 seconds. Record the count and calculate BPM.
5. Round 2 & 3: Repeat two more times. Record all three BPM readings.
6. Ask students to calculate their average BPM and note it on their paper.
7. Quick Debrief:
   • What patterns did you notice across your three readings?
   • Did your partner’s rates differ much from yours? Why might that be?
   • How does knowing your resting heart rate help you understand cardiovascular endurance?

Fitness Circuit Stations

Time: 15 minutes

Materials:

• Cones or markers for station boundaries
• Jump ropes
• Yoga mats or floor space for stretches
• Stopwatches or timers (one per group)
• Chairs or benches for wall sits or step-ups
• Light medicine balls or small backpacks (optional)

Setup:

1. Arrange four stations around the space, each clearly labeled A–D.
2. Place the required equipment at each station.
3. Assign one group of 4–5 students to each station to start.
4. Provide each group with a stopwatch or timer.

Instructions:

• Each station lasts 2 minutes; use the timer to track and signal when to rotate.
• After the timer beeps, groups rotate clockwise to the next station.
• Complete all four stations (8 minutes of activity plus brief transitions).

Stations:

Station A: Cardiovascular Endurance (Jump Rope + High Knees)

• Activity: 1 minute jump rope, then 1 minute high knees in place.
• Prompt: Which exercise got your heart pumping the hardest? How did your breathing change?

Station B: Muscular Strength (Wall Sits + Push-Ups)

• Activity: Hold a wall sit for 1 minute, then do as many knee or full push-ups as you can in 1 minute.
• Prompt: Which move felt strongest? Which muscles did you feel working?

Station C: Muscular Endurance (Plank + Squat Jumps)

• Activity: 1 minute plank hold, then 1 minute of squat jumps.
• Prompt: How long could you hold the plank before shaking? How many jumps did you complete?

Station D: Flexibility (Stretches + Yoga Flow)

• Activity:
  • 30 seconds butterfly stretch
  • 30 seconds standing hamstring stretch
  • 1 minute child’s-pose to cobra flow
• Prompt: How does stretching feel after other activities? Which stretch felt most relieving?

Rotation & Monitoring:

• One student per group manages the timer and signals rotations.
• Teacher circulates to check form, answer questions, and remind students of the targeted component at each station.

Quick Debrief (after all rotations):

1. Which station was most challenging and why?
   
   
   
2. Which fitness component do you want to improve the most?
   
   
   

Stretch & Reflect Cool-Down

Time: 7 minutes

Materials:

• Yoga mats or soft floor space
• Calm, clear area for stretching

Instructions:

1. Deep Breathing (1 minute)
   • Sit comfortably, close eyes or soften gaze.
   • Inhale for 4 seconds, exhale for 4 seconds. Repeat 3 times.
     Reflect: How did focused breathing make you feel?
     
     
     
2. Neck Tilt (20 seconds each side)
   • Gently tilt right ear toward right shoulder, hold for 20 seconds; switch sides.
     Reflect: What sensations did you notice in your neck and shoulders?
     
     
     
3. Shoulder Rolls (10 forward, 10 backward)
   • Roll shoulders slowly in full circles.
     Reflect: Did your shoulders feel looser after rolling?
     
     
     
4. Seated Hamstring Stretch (20 seconds per leg)
   • Extend right leg forward, reach toward toes with straight spine; switch legs.
     Reflect: Which side felt tighter, and why might that be?
     
     
     
5. Butterfly Stretch (30 seconds)
   
   
   
   
   
   
   • Soles of feet together, knees out. Gently press knees toward the floor.
     Reflect: How did this pose help you relax or open up?
6. Child’s Pose → Cobra Flow (1 minute)
   • 30 seconds in child’s pose (knees wide, forehead on mat).
   • Transition into cobra pose for 30 seconds (hands under shoulders, chest lifts).
     Reflect: How did switching between these poses affect your breath and body?
     
     
     
7. Final Reflection (2 minutes)
   • Sit up slowly and answer:
     • Which fitness component (cardiovascular endurance, muscular strength, muscular endurance, or flexibility) did you feel most in today’s lesson?
       
       
       
     • What is one fitness goal you will set for yourself this week?
       
       
       
       
       
       

Close: Praise students for their effort and remind them that stretching and mindful breathing are as important as the active parts of fitness. Encourage them to practice these stretches at home or before bed each day.

My Fitness Self-Check

Name: ____________________________ Date: ________________

1. Resting Heart Rate Measurement

• Record the three 15-second counts and multiply each by 4 to get your BPM. Then calculate your average.
  1. ___________ BPM
  2. ___________ BPM
  3. ___________ BPM
     Average Resting Heart Rate: ___________ BPM

1. Reflect on the Four Components of Fitness

a) Cardiovascular Endurance: What did you learn about your heart and breathing today?

b) Muscular Strength: Which strength activity felt most challenging or fun, and why?

c) Muscular Endurance: How did your muscles feel as you repeated moves over time?

d) Flexibility: Which stretch helped you feel more relaxed or open? Describe how it felt.

1. Circuit Stations Feedback

• Most Enjoyable Station: Which station did you like best and why?

• Most Challenging Station: Which station was hardest and what made it tough?

1. Set Your Personal Fitness Goal

Think about one thing you can practice this week to keep moving and get stronger or more flexible. Use a clear plan:

• What will you do?
• How often?
• When?
• Where?

Describe your goal:

Great work! Share your goal with a family member or friend and track your progress this week.