Beacon Lesson Plan Library

Up and Down

Kathy Kelly


Students participate in a variety of aerobic exercises placed at different stations and calculate their recovery heart rate after each exercise.


The student asks questions and makes comments and observations that reflect understanding and application of content, processes, and experiences.

The student describes the principles of training and conditioning for specific physical activities.

The student knows the potential fitness benefits of various activities.

The student knows how to determine recovery heart rate after exercise.

The student understands and applies formal and informal modes of fitness assessments (e.g., for cardiovascular fitness, a mile walk or run is a formal assessment; walking a flight of stairs is informal).

The student achieves and maintains appropriate cardiovascular fitness, flexibility, muscular strength, endurance, and body composition.


-Equipment for stations:
*jump ropes
*steps and risers
*aerobic videos (e.g., Kathy Smith's low impact aerobics videos)
-Music (140 beats per minute for low impact aerobics)
-Audio equipment with speakers


1. Set up equipment at the stations.
2. Set up music, speakers, TV/VCR.
3. Place timers at each station.


Students use the Karvonen formula to calculate their target heart rates Students participate in aerobic exercises to raise their heart rate to their target rate and then check their pulses to determine their recovery heart rate.

Authentic Context:
Your best friend is trying to get in shape. Every time your friend exercises, (s)he can never sustain an activity without shortness of breath. Write a note to your friend that clearly describes the process for determining recovery heart rate after exercising.

Prior knowledge and skills:
Students know what their target heart rate should be during exercise and can know how to calculate it using the Karvonen formula: 220 - age - resting heart rate (RHR) x workout rate (50 - 80%) + RHR =
Students know that their resting heart rate averages between 60 - 80 beats per minute (on average).
Students will time their heart rates for six seconds and multiply rates by 10.
Students will have previous experience with jumping rope, step aerobics, running, low impact aerobics, and dance.

1. Review the following safety precautions with students:
Move to another station only after hearing the signal.
Keep in mind spatial awareness; know where other students are located around you.
Do only the exercise at each station.

2. Set up four aerobic stations throughout the gym. Label each station with a number and an activity with a specified time to perform the activity. Some examples are:
Station 1: Student jump rope for five minutes.
Station 2: Students follow an aerobic routine demonstrated on a video for five minutes. (Check one out from the media center or local video store.)
Station 3: Students perform a previously learned five-minute step aerobics routine.
Station 4: Students run in pathways around the gym for five minutes.

3. Students pair off. On the teacher signal, students perform the activity at each station and then check their heart rate after each exercise. Every five seconds after the exercise, students will check their pulse for six seconds and multiply by 10 to determine their recovery rate to a resting state. Students continue checking their heart rate until it returns to their resting heart rate. This elapsed time, from target heart rate to resting heart rate is their recovery rate. The sooner the heart rate recovers to the resting heart rate, the more physically fit the person is.

4. Students record in their journal how many minutes it took to recover their resting heart rate. Ask students to compare their heart rates with their partner during and after the exercise. Partners discuss the reasons why there are differences or similarities in their heart rates.

5. Partners cycle through the stations on the teacher signal. This procedure should be repeated until all students have participated in the exercises at each station.

6. Bring the class together to discuss the results of the activity and students' reaction to monitoring their heart rates. Clarify any misunderstandings students may have. Discuss ways in which people can improve their recovery heart rate.


Self and peer assessment
- correctly calculates recovery heart rate
- accurately describes the procedure for determining recovery heart rate in a note to a friend

Teacher observation
- students correctly calculate recovery heart rate
- students correctly perform the activities at each station

Self Reflection:
Write a note to your friend that clearly describes the process for determining recovery heart rate after exercising. Describe ways your friend can improve her recovery rate.
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