# Detective Solutions Use the worked example below to guide your grading and to share with students as a model. Note that actual numbers will vary by student based on their age; this key uses a sample age of **14 years** for illustration. --- ## Part A: Calculate Your Target Zones **Sample student age:** 14 years 1. Maximum Heart Rate (MHR) = 220 – age = 220 – 14 = **206 BPM**

2. Moderate Zone (50–70% of MHR):
- Lower bound (50%): 0.50 × 206 ≈ **103 BPM** - Upper bound (70%): 0.70 × 206 ≈ **144 BPM**

3. Vigorous Zone (70–85% of MHR):
- Lower bound (70%): 0.70 × 206 ≈ **144 BPM** - Upper bound (85%): 0.85 × 206 ≈ **175 BPM**

**Teacher notes (Part A):** - Check that students subtract correctly (220 – age). - Confirm percentage multiplications and rounding. - Accept answers within ±1–2 BPM due to rounding. --- ## Part B: Identify Intensity Zones Using the sample zones above (Rest <103, Moderate 103–144, Vigorous 144–175): | Reading (BPM) | Zone | Reasoning | |--------------:|-----------|----------------------------------------------| | 60 | Rest | 60 < 103 | | 85 | Rest | 85 < 103 | | 110 | Moderate | 103 ≤ 110 ≤ 144 | | 140 | Moderate | 103 ≤ 140 ≤ 144 | | 160 | Vigorous | 144 < 160 ≤ 175 | | 45 | Rest | 45 < 103 | **Teacher notes (Part B):** - Encourage students to refer back to their calculated bounds. - Accept “Moderate” or “Brisk” as synonyms; “Vigorous” or “Hard” are also fine. - Ensure they understand the overlap at 144 BPM goes to the higher zone for vigorous. --- ## Part C: Design Your 5-Minute Mini Workouts Below is a model set of exercises for each intensity zone. Emphasize that students may choose differently, so long as exercises align with target HR ranges and timing adds up to ~5 minutes. ### Mini Workout 1: Moderate Intensity (103–144 BPM) 1. Brisk walk in place – 2 minutes (predicted HR ~110 BPM)
2. Jumping jacks – 1 minute (predicted HR ~120 BPM)
3. Body-weight squats – 2 minutes (predicted HR ~115 BPM)

**Total time:** 5 minutes
**Expected HR range:** 110–120 BPM (within 103–144 BPM) ### Mini Workout 2: Vigorous Intensity (144–175 BPM) 1. Sprint-in-place – 30 seconds (predicted HR ~160 BPM)
2. Burpees – 30 seconds (predicted HR ~165 BPM)
3. High-knee runs – 1 minute (predicted HR ~155 BPM)
4. Jump rope (fast) – 1 minute (predicted HR ~170 BPM)
5. Mountain climbers – 1 minute (predicted HR ~160 BPM)
6. Rest/active recovery – 1 minute (walking in place, predicted HR ~140 BPM)

**Total time:** 5 minutes
**Expected HR range:** 155–170 BPM (within 144–175 BPM) **Teacher notes (Part C):** - Check that total durations ≈5 minutes. - Confirm exercises logically raise HR into the target zone. - Accept a wide variety of exercises; focus on correct zone placement. --- ## Part D: Reflection **1. Why is it important to design workouts that target specific heart rate zones?**
Model response: “It ensures I’m exercising at the right intensity to meet my fitness goals—like burning fat in the moderate zone or improving endurance and cardiovascular strength in the vigorous zone. It also prevents overtraining and reduces injury risk.”

**2. How can checking your heart rate during exercise help you track and improve your fitness over time?**
Model response: “By monitoring my heart rate, I can see if I’m working hard enough or need to push more. Over weeks, I can notice that I reach the same intensity with lower heart rates, which shows improved fitness. It also keeps me safe by preventing me from going too hard.”

**Teacher notes (Part D):** - Look for understanding of both safety (“prevent injury/overtraining”) and effectiveness (“meet goals,” “track progress”). - Accept concise, well-reasoned student reflections.

Joshua Wittmann

1 Lessons

Ready to Get Your Heart Pumping?

Joshua Wittmann

1 Lessons

Ready to Get Your Heart Pumping?