Name: ___________________________________________ Section: ________________________
Date: ________________ Score: _______/20
Individual Aerobic Exercise Session: Application of Heart Rate, Rate of Perceived
Exertion (RPE), and Pacing
Objectives: By the end of the session, students will be able to:
1. Understand and apply the concept of heart rate, Rate of Perceived Exertion
(RPE), and pacing in an aerobic exercise session.
2. Monitor and adjust their exercise intensity using heart rate, RPE, and pacing.
3. Execute an aerobic workout that includes warm-up, moderate intensity,
vigorous intensity, and cooldown phases.
Materials Needed:
• Stopwatch or timer
• Heart rate monitors (optional)
• RPE chart (Borg Scale)
• Music playlist with varying tempos (optional)
• Mats or towels for cooldown/stretching
• Water bottles
Rubrics:
1. Heart Rate Monitoring (5 pts)- Accurately monitors and records heart rate
during all phases of the session (warm-up, exercise, cool-down) and adjusts
intensity based on heart rate data.
2. Rate of Perceived Exertion (RPE) Application (5 pts)- Accurately rates
perceived exertion during each phase of the session and uses the RPE scale to
maintain appropriate intensity levels.
3. Pacing & Intensity Management (5 pts)- Effectively adjusts pacing throughout
the session to stay within target heart rate zones and maintain consistent
exercise intensity.
4. Reflection and Adjustment (5 Points)- Thoughtfully reflects on heart rate, RPE,
and pacing data, making insightful adjustments during the session to improve
performance.
Execution
1. Warm-Up (5 minutes)
Activity:
• Dynamic Stretches: High knees, butt kicks, and arm circles.
Guidance:
• Heart Rate Monitoring: Instruct students to check their heart rate after the
warm-up.
• Record Data: Students write their baseline heart rate and RPE in their record
notebooks.
o Example Entry:
▪ Warm-Up Heart Rate: 85 bpm
▪ Warm-Up RPE: 3
2. Aerobic Exercise Routine (20 minutes)
Activity:
• Interval Training:
o Moderate Intensity (5 minutes): Brisk walking or light jogging.
o Vigorous Intensity (3 minutes): Running or high-intensity jumping
jacks.
o Recovery (2 minutes): Slow walking or gentle stretching.
Guidance:
• Heart Rate Monitoring:
o During Moderate Intensity: Students check their heart rate and record
it in their notebooks.
▪ Example Entry:
▪ Moderate Intensity Heart Rate: 130 bpm
▪ Moderate Intensity RPE: 4
o During Vigorous Intensity: Students check their heart rate and record
it.
▪ Example Entry:
▪ Vigorous Intensity Heart Rate: 160 bpm
▪ Vigorous Intensity RPE: 7
• Pacing: Remind students to adjust their pace to stay within the target heart
rate zones and RPE ranges.
3. Cool Down (5 minutes)
Activity:
• Slow Walking: Gradually decrease the intensity.
• Static Stretches: Focus on major muscle groups used during the workout.
Guidance:
• Heart Rate Monitoring: Students check their heart rate during the cool-down
and record it.
o Example Entry:
▪ Cool Down Heart Rate: 110 bpm
▪ Cool Down RPE: 2
• Record Data: Students write down their observations and any changes in heart
rate and RPE.
4. Reflection and Discussion (5 minutes)
Activity:
• Discussion: Reflect on the session, focusing on how heart rate, RPE, and
pacing were used.
o Questions for Reflection:
▪ How did monitoring your heart rate help you manage your
exercise intensity?
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▪ How did the RPE scale influence your effort levels during the
workout?
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▪ How did pacing adjustments affect your ability to maintain
MVPAs?
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Record Sheet
Activity Heart Rate RPE Comments
bpm
Warm Up
Moderate Intensity
Vigorous Intensity
Cooldown
Checking Pulse Manually
1. Find the Pulse:
o Radial Pulse (Wrist):
1. Place your index and middle fingers on the inside of the wrist, just
below the base of the thumb.
2. Press gently until you feel the pulse.
o Carotid Pulse (Neck):
1. Place your index and middle fingers on the side of the neck, just
below the jawline.
2. Press gently to locate the pulse.
2. Count the Beats:
o Use a stopwatch or a watch with a second hand.
o Count the number of beats for 15 seconds.
o Multiply the count by 4 to get the beats per minute (bpm).
3. Record and Interpret:
o Note the heart rate and compare it to the target heart rate zone to gauge
exercise intensity.