Week 4 Tip for the Kids:
We all know that your heart pumps blood throughout your body. This is important because your muscles need oxygen and energy and the blood is what brings those things to the muscles. Did you know that you can measure how fast your heart beats? This week, let’s learn how to take a pulse. You will want to find your Adam’s apple – that’s the bony thing that sticks out on the front of your neck – and place your middle and ring fingers right on it. Now slide your fingers slightly to one side. You should feel a “beat” there. Sometimes people push too hard, so you might have to be careful how hard you push. Once you’ve found your pulse, have your captain help you count the number of times you feel a beat for 30 seconds. Then you just multiply that number by 2 and you have your pulse! If you are 10 years or younger, you should get a number between 70 and 120. If you are over 10, then you should get a number between 60 and 100. Try this at home with someone else and see how your pulse is different from others. Week 4 Tip for the Captains:
Knowing your target heart rate and using it to find a training zone can help you to maximize the cardiovascular benefits of your fitness session. Figure your THR by following these steps: 1. Find your resting heart rate (RHR). The easiest way to do this is to count your pulse first thing in the morning as soon as you wake up and before you get out of bed. 2. Find your maximum heart rate (MHR) by taking 220 and subtracting your age. 3. Subtract your RHR from your MHR. This is called your heart rate reserve HRR. Calculate a training zone of 60% - 80% of your THR. For the lower limit, take your HRR and multiply by 0.6. For the upper limit, take your HRR and multiply by 0.8. If you are just beginning a fitness plan, you will want to stay near the lower end of your training zone. A good rule of thumb is to use the talk test. If you cannot maintain a conversation, you are probably not in the lower end. If you have been on a fitness plan for some time, you will want to aim for different areas of your THR zone depending on what your goals are for each session.
Sporty’s Corner
Dragon HuntSet out on a dragon hunt. Invite the children to go on a dragon hunt with you. Stand together and ask them to repeat after you as you chant words and perform actions. Use your imagination!
For example:
I woke up in the morning (stretch)
I decided to find a dragon (flap wings like a dragon flying)
I ate a hearty breakfast (eat)
and headed out the door (march)
I walked through the tall grass (walk while pushing grass aside)
I squished through the mud, etc. (high step)
And crawled through the brush (army crawl)
Etc…
At the very end when you encounter the dragon in its cave, flee the dragon by running home and retracing your steps in reverse order at a much faster pace.