Hearts Warm-Up Prompt Cards

Use these cards to guide students through six simple, low-intensity movements. Display one at a time and model or have a student model the movement. Offer visual, verbal, and peer-supported cues for each.

1. Marching in Place
   • Lift one knee at a time to hip height.
   • Swing opposite arm as you lift.
   • Continue for 30 seconds.
   
   
   
2. Arm Circles
   • Extend arms out to the sides at shoulder level.
   • Make small forward circles for 10 seconds, then reverse for 10 seconds.
   • Keep arms straight and controlled.
   
   
   
3. Knee Lifts
   • Stand tall and lift right knee toward chest, lower.
   • Repeat with left knee.
   • Alternate for 30 seconds, engaging core.
   
   
   
4. Side Steps
   • Step to the right with right foot, bring left foot to meet.
   • Repeat to the left.
   • Continue stepping side to side for 30 seconds.
   
   
   
5. Shoulder Rolls
   • Lift shoulders toward ears, roll them back and down.
   • Perform 5 rolls backward, then 5 rolls forward.
   • Keep movements smooth.
   
   
   
6. Toe Taps
   • Tap right toe forward, return to standing.
   • Tap left toe forward.
   • Alternate taps quickly for 30 seconds, maintaining posture.
   
   
   

Cardiovascular Station Activity Cards

Use these station cards to guide students through four heart-healthy activities. Each card includes a visual cue, step-by-step instructions, timing guidelines, and pulse measurement prompts. Display one card at each station.

Station 1: Jump Rope

Visual:

Instructions:

• Grasp handles at each end of rope.
• Swing rope over head and jump with both feet together as it passes under your toes.
• Land softly with knees slightly bent.

Sets & Duration:

• 2 sets of 45 seconds jumping
• Rest 30 seconds between sets

Pulse Measurement:
Record your pulse here:
• Pre-pulse: _____ bpm



• Post-pulse: _____ bpm

Station 2: Step-Ups

Visual:

Instructions:

• Stand facing a sturdy bench or aerobic step.
• Step up with right foot, bring left foot up, step down with right, then left.
• Keep back straight and drive through the heel.

Sets & Duration:

• 2 sets of 12 repetitions each leg
• Rest 30 seconds between sets

Pulse Measurement:
• Pre-pulse: _____ bpm



• Post-pulse: _____ bpm

Station 3: Dance Routine

Visual:

Instructions:

• Follow the choreographed 8-count dance moves shown on the poster.
• Include side steps, grapevines, and gentle jumps.
• Keep moving continuously to the beat.

Sets & Duration:

• 3 minutes continuous dance
• No rest

Pulse Measurement:
• Pre-pulse: _____ bpm



• Post-pulse: _____ bpm

Station 4: Jog in Place

Visual:

Instructions:

• Lift knees to mid-level and pump arms as if jogging forward.
• Land softly on the balls of your feet.
• Maintain steady pace throughout.

Sets & Duration:

• 2 minutes jogging
• Rest 30 seconds, then 1 minute jogging

Pulse Measurement:
• Pre-pulse: _____ bpm



• Post-pulse: _____ bpm

Heart Health Discussion Questions

Use these prompts during our think–pair–share. Refer to the sentence starters to help organize your thoughts and share with your partner.

1. How did your heart rate change after the activities?
   Sentence Starters:

• I noticed my heart rate ______ because ______.
• My heart rate was higher/lower than I expected when ______.

1. Which station felt most challenging and why?
   Sentence Starters:

• The ______ station was hardest for me because ______.
• I found ______ challenging, so I ______.

1. What strategies did you use to stay motivated during the stations?
   Sentence Starters:

• To keep going, I ______.
• I stayed motivated by ______.

1. How can you apply what you learned about cardiovascular fitness to your daily life?
   Sentence Starters:

• One way I can use this is ______.
• I plan to ______ to improve my heart health.

Hearts Cool-Down Reflection Worksheet

Use this worksheet to reflect on today’s lesson. You may write or draw your responses in the space provided.

1. One thing I learned about cardiovascular fitness and why it’s important:

1. How I felt during the activities (body sensations, emotions, energy level):

1. My personal fitness goal (something I want to improve) and one step I will take to reach it:

(Optional Drawing) Sketch or doodle something that represents today’s lesson for you: