Heart Rate Hunt Warm-Up

Objective: Quickly measure how exercise affects your heart rate by locating pulse points and recording beats per minute (BPM).

Instructions

1. Spread out around the room and pair up with a classmate.
2. One partner performs 30 seconds of jumping jacks while the other rests.
3. After 30 seconds, the exercising partner draws a Pulse Site Card from the pile.
4. The resting partner locates the pulse site, counts beats for 15 seconds, and multiplies by 4 to find the BPM.
5. Swap roles and repeat steps 2–4 until each student has collected data from three partners.
6. Record each partner’s name, pulse site, BPM before exercise (resting), and BPM after exercise in the table below.

Pulse Site Cards

• Card 1: Radial Pulse (Wrist)
  Place two fingers on the inside of your opposite wrist, just below the thumb. Press gently until you feel a steady beat.

• Card 2: Carotid Pulse (Neck)
  Place two fingers on either side of your windpipe in the neck. Press lightly to locate the pulse.

(Shuffle the cards and have each student draw one before taking their partner’s pulse.)

Record Sheet

Circuit Stations Activity Guide

Objective: Apply heart-healthy exercises in short bursts and monitor how each activity affects your heart rate.

Total Time: 20 minutes (4 stations × 5 minutes each)

Setup & Materials

• Cones or markers to designate each station
• Equipment per station:
  1. Jump Ropes
  2. Open floor for high-knees running
  3. Stationary bike(s) or space for jogging in place
  4. Mats or clear area for bodyweight exercises
• Stopwatches or timers
• Heart Rate Monitoring Sheet (see below)
• Water bottles for hydration breaks

Station Descriptions

Station 1: Jump Rope

• Equipment: one jump rope per pair or individual
• Instructions: Jump continuously at a steady pace. Focus on landing softly and keeping a rhythm.
• Heart-Rate Task: Record BPM at the start and end of the 5-minute interval.

Station 2: High-Knees Run

• Setup: Clear space marked by cones
• Instructions: Run in place, lifting knees as high as possible. Pump your arms to keep momentum.
• Heart-Rate Task: Monitor and record BPM before starting and immediately after.

Station 3: Stationary Bike or Jog-in-Place

• Equipment: Stationary bike(s) or open space
• Instructions: If using a bike, pedal at moderate resistance. If jogging in place, mimic a jog with controlled arm swings.
• Heart-Rate Task: Check and log your BPM at both the start and finish of the station.

Station 4: Bodyweight Exercises

• Equipment: Mats or clear floor space
• Exercises (rotate every minute):
  • Squats
  • Push-ups (knees or toes)
  • Alternating lunges
• Heart-Rate Task: Take BPM measurements at the beginning and end of the 5 minutes.

Rotation & Timing

• Spend exactly 5 minutes at each station.
• At the 4-minute mark, prepare to finish exercises and record your final BPM at minute 5.
• Use a 1-minute transition between stations to move, catch your breath, and hydrate.
• After completing all stations, regroup for assessment.

Heart Rate Monitoring Sheet

Reminders:

• Stay hydrated—take small sips of water during transitions.
• Listen to your body: slow down if you feel dizzy or overly fatigued.
• Focus on form to prevent injury and maximize benefit.

Group Workout Plan Template

Group Members:

1. _______________________
   
2. _______________________
   
3. _______________________
   
4. _______________________
   
   

Instructions:
Design a 10-minute heart-healthy workout. For each part, specify the exercise, duration, and target heart rate zone.

1. Warm-Up (2 minutes)

Exercise: ___________________________________________


Duration (minutes): _______________


Target Heart Rate Zone (% of Max HR): _______________

2. Main Workout (6 minutes)

Exercise A:

• Name: ___________________________________________
  
• Duration (minutes): _______________
  
• Target Heart Rate Zone (% of Max HR): _______________
  
  
  Exercise B:
• Name: ___________________________________________
  
• Duration (minutes): _______________
  
• Target Heart Rate Zone (% of Max HR): _______________
  
  

3. Cool-Down (2 minutes)

Exercise: ___________________________________________


Duration (minutes): _______________


Heart Rate Goal (% of Max HR): _______________

4. Equipment & Safety

Equipment Needed: ___________________________________________


Safety/Modification Notes: ___________________________________________

5. Heart Rate Monitoring Plan

How will your group measure and record heart rates during the workout?
___________________________________________________________