Student
Portfolio
Series 1
Unit: Heart Health Pyramid for Intensity
Heart Health Pyramid for Intensity
Essential Questions:
1. How hard do I work, play and exercise?
Unit Goals:
1. Understand how intensity and time affect a workout
2. Use intensity levels to analyze behaviors using an activity log
Unit Objectives:
1. Apply intensity levels to analyze behaviors using an activity log
Unit Assignment Check Off List:
Fill in the due dates for each assignment. Place a check mark next to each homework
assignment as you complete it.
Due Date:
Completed
Date:
Worksheet or Homework Name:
Student Introduction Webbing
Intensity Levels Circuit
Heart Health Training Log and Reflection
Intensity Story Problems
Activity Log and Reflection
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Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Student Introduction Webbing
AT HOME ASSIGNMENT
Directions:
After reading the student introduction, create a thinking web in the space below. The center of
the web is heart health. Write sub-topics of heart health and information as shown in the example. This will create a web of heart health information.
5 Levels
Intensity
Heart
Health
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Assignment
NAME:
Student
Student Introduction
Health, performance and appearance are greatly affected by the type and duration of
activities engaged in over a lifetime. People who live an active life have a lower risk of suffering
from preventable diseases such as heart disease, stroke, cancer, and obesity. They maintain
their muscular, skeletal and cardiorespiratory systems, have more energy and vitality, and
improve their performance. They also improve their body composition, therefore enhancing their
appearance.
Connecting the types of activities, the intensity of the activities, and the length of time
spent in those activities are important contributors to long-term fitness. All activities, based on
intensity, can be placed into the five levels of the Five for Life Activity Diamond, a tool used to
distinguish intensity levels during physical activity. The five Levels are Media/Seat, Daily Activity,
Base, Heart Health and Max.
• Media/Seat (intensity level - 1) includes time spent sitting down in which a person
can talk with no effort. Some examples are watching TV, playing on a computer, doing
homework, and reading a book. These activities are very sedentary and should be kept
to a minimum.
• Daily Activity (intensity level - 2) includes activities that are low in intensity and easy
to perform. Some examples are making the bed, gardening, vacuuming or dusting,
walking slowly, golfing with a power cart or doing light stretching.
• Base (intensity level - 3) activities are moderate, slightly uncomfortable and cause
an individual to sweat a little. Some examples are biking, walking briskly, golfing while
pulling or carrying clubs, recreational swimming and weight lifting. Mowing the lawn
with a power mower or scrubbing floors or windows could be included also.
• Heart Health (intensity level - 4) activities are vigorous. A person can still talk but it
takes quite a bit of effort. Most of the activities at this level are intentionally planned.
Some examples are race walking, jogging, running, swimming laps, circuit training,
basketball and soccer.
• Max (intensity level - 5) is the highest intensity level and performing activities at this
level is very, very difficult. This is called the no talk zone and the activity can only be kept
up for a short period of time. Some examples are running wind sprints, jumping rope
(speed jumping) and running up stairs.
The levels of the Five for Life Activity Diamond are based on percentages of a person’s
maximum heart rate which is the highest number of times the heart can beat in one minute.
It is accepted that the average maximum human heart rate is 220 beats per minute, minus a
person’s age. An individual’s heart rate might be higher or lower because everyone is different,
so 220 is just an average. A common way to figure out an average maximum heart rate without
doing a complicated test is the age-adjusted heart rate of 220 - age. Based on the age-adjusted
formula 207 would be the maximum heart rate for a 13 year old. To find the Heart Health level
heart rates the following math equation would be used: 220 minus his/her age, times 65% and
then 85%. Another method to determine intensity level is to use Rate of Perceived Exertion
(RPE).
Continued on next page
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Student Introduction
Portfolio
Unit: Heart Health Pyramid for Intensity
Student
Portfolio
Unit: Heart Health Pyramid for Intensity
Student Introduction — continued
MAX
Intensity Level-5: Very, very difficult; notalk zone; I can only keep up this pace for
a short period
Above 85%
MAX
5
66-85%
HEART HEALTH
4
51-65%
BASE
3
40-50%
Below 40%
DAILY ACTIVITY
2
MEDIA/SEAT
1
HEART HEALTH
Intensity Level-4: Moderately hard; I
can still talk, but really don’t want to;
sweating
BASE
Intensity Level-3: Moderate; I am slightly
uncomfortable; sweating a little and
talking requires some effort
DAILY ACTIVITY
Intensity Level-2: Easy; I am comfortable
and could maintain this pace all day long;
you can talk with almost no effort
MEDIA/SEAT
Intensity Level-1: Very easy; I am sitting; I
can talk with no effort
The Five for Life recommendation to maintain a fit and healthy life is to perform 60 minutes
of Heart Health or Base level activity per day, five days per week.
Activity, nutrition, hydration and sleep are the everyday behaviors that affect long-term health.
These behaviors strongly influence the health, performance and appearance of an individual.
A person can determine if his/her habits are producing the desired health benefits by logging
activity, nutrition, hydration and sleep patterns.
Logs can help a person see how choices regarding activity, nutrition, hydration and sleep
affect fitness and health. An individual can make a plan to improve fitness and health through
lifestyle choices based on the information received from these types of logs. The improvement of
health, performance and appearance will never fully be achieved without first understanding how
activity, nutrition, hydration and sleep work together.
Using an activity log can help a person evaluate personal activity patterns in an average day
and can help determine if he/she is meeting the recommendation to maintain a fit and healthy
lifestyle. If a person’s activity level is too low, he/she can see this at a glance and begin to plan
how to increase daily activity.
© Focused Fitness. All Rights Reserved.
Student Introduction
See chart below for percentages of maximum heart rate, Intensity Levels (RPE) and descriptors:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Activity Diamond Intensity Levels
Circuit Worksheet
IN CLASS/AT HOME ASSIGNMENT
Directions
Complete the question that corresponds to the intensity level station at the end of each rotation
of the “Five for Life Activity Diamond Intensity Levels Circuit.”
Media/Seat Level:
1. Your highest heart rate during this activity
(Look at your heart rate monitors
or take your pulse by placing your index and middle finger on your carotid artery located on
either side of your esophagus (neck). On teacher’s cue or looking at a clock count the number
of heart beats in six seconds and place a “0” on the end.)
2. Media/Seat list (list as many activities as you can think of that would fit into this category)
Daily Activity Level:
1. Your highest heart rate during this activity
2. Circle all the adjectives describing how you felt during the activity in each of the following
categories or write in your own adjective:
Difficulty – very easy, easy, moderate, vigorous, very hard,
Talk Test – I can talk with no effort, I can talk with almost no effort, talking takes some effort, I
can talk but I really don’t want to, no talk zone,
Comfort Level – I am comfortable, slightly uncomfortable, don’t really want to do this, I can only
do this pace for a short period of time, I am beginning to sweat
3. List examples of activities you do in daily life which made you feel similar to the way you felt
during this activity.
Continued on next page
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Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Activity Diamond Intensity Levels
Circuit Worksheet — continued
IN CLASS/AT HOME ASSIGNMENT
Base Level:
1. Your highest heart rate during this activity
2. Circle all the adjectives describing how you felt during the activity in each of the following
categories or write in your own adjective:
Difficulty – very easy, easy, moderate, vigorous, very hard,
Talk Test – I can talk with no effort, I can talk with almost no effort, talking takes some effort, I
can talk but I really don’t want to, no talk zone,
Comfort Level – I am comfortable, slightly uncomfortable, don’t really want to do this, I can only
do this pace for a short period of time, I am beginning to sweat
3. List examples of activities you do in daily life which made you feel similar to the way you felt
during this activity.
Heart Health Level:
1. Your highest heart rate during this activity
2. Circle all the adjectives describing how you felt during the activity in each of the following
categories or write in your own adjective:
Difficulty – very easy, easy, moderate, vigorous, very hard,
Talk Test – I can talk with no effort, I can talk with almost no effort, talking takes some effort, I
can talk but I really don’t want to, no talk zone,
Comfort Level – I am comfortable, slightly uncomfortable, don’t really want to do this, I can only
do this pace for a short period of time, I am beginning to sweat
3. List examples of activities you do in daily life which made you feel similar to the way you felt
during this activity.
Continued on next page
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Activity Diamond Intensity Levels
Circuit Worksheet — continued
IN CLASS/AT HOME ASSIGNMENT
Max Level:
1. Your highest heart rate during this activity
2. Circle all the adjectives describing how you felt during the activity in each of the following
categories or write in your own adjective:
Difficulty – very easy, easy, moderate, vigorous, very hard,
Talk Test – I can talk with no effort, I can talk with almost no effort, talking takes some effort, I
can talk but I really don’t want to, no talk zone,
Comfort Level – I am comfortable, slightly uncomfortable, don’t really want to do this, I can only
do this pace for a short period of time, I am beginning to sweat
3. List examples of activities you do in daily life which made you feel similar to the way you felt
during this activity.
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Heart Health Training Log
IN CLASS/AT HOME ASSIGNMENT
Directions:
Throughout activities record your heart rate using the table below. By the assignment due date
complete a minimum of five different activities.
DATE/ACTIVITY
BEATS PER MINUTE
INTENSITY
LEVEL (RPE)
Example: October 15 - Biking
150
4
MAX
Level
MHR - Above 85%
RPE - 5
HEART HEALTH Level
MHR - 66-85%
RPE - 4
BASE Level
MHR - 51-65%
RPE - 3
Continued on next page
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Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Heart Health Reflection
AT HOME ASSIGNMENT
Directions:
Use the knowledge and skills you have learned to answer the questions below. Answer
questions with complete sentences.
1. Explain why it is important to understand exercise intensity.
2. Explain the three levels to the Heart Health Pyramid.
HEART HEALTH PYRAMID
LEVEL
DESCRIPTION
3. Fill in the table below. List the four remaining intensity levels and then name an activity
that you can do at each level.
INTENSITY LEVEL
Example: 1 - Media/Seat
ACTIVITY
Watching my brother play video games
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Intensity Story Problems
AT HOME ASSIGNMENT
Directions:
Read the following story problems. Match the activity log and story problem by using the name
given. For each story problem, fill in the matching intensity level with a check mark on the
activity log. For each 30 minute period in the story, place one check mark in the appropriate
intensity level within the activity log. Make sure to add up each check mark and note the total
time spent at each intensity level in the appropriate box.
Story Problem 1: Hannah
In three months, Hannah will be competing in her first triathlon. Hannah is a busy young lady,
so she must plan her training well. On her first training day, Hannah got home from school at
3:00 p.m., just in time to sit down and watch the last 10 minutes of her favorite television show.
Since Hannah was on her way to swim, bike and run, she rode her bike at a slow, comfortable
pace. Riding to the lake took 20 minutes. Hannah swam at a fast pace for 30 minutes. While
swimming, Hannah could have talked but not easily. Hannah then walked 10 minutes back
to where she left her bike. Hannah rode her bike for approximately 30 minutes. Hannah was
sweating, breathing very hard and could talk but didn’t want to. Next, Hannah sat down and took
a 10 minute break to let her body recover. As Hannah rested, she locked up her bike at the gas
station and drank some water. Then she jogged slowly for 15 minutes, eventually returning to the
gas station to get her bike. Hannah finished with a slow and easy,
10 minute ride home.
Using the activity log below, fill in Hannah’s total time at each
intensity level from the time she got home to the time she finished
training for her triathlon.
Date:
NAME: Hannah
• Put an X for the level of
activity completed for that
half hour, if more than 15
minutes at that level.
• Total the X’s at the bottom
of each column.
Day of
week:
Level 1- Level
Media/ 2- Daily
Seat
Activity
Level 3
- Base
Level 4 Level 5- Heart
Max
Health
3:003:30
3:304:00
4:004:30
4:305:00
Total
X’s
Continued on next page
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Intensity Story Problems - continued
AT HOME ASSIGNMENT
Story Problem 2: Sean
Sean is a twelve-year-old boy who loves soccer. Sean is excited because
his team will scrimmage at practice today. When Sean arrived at the soccer
field for practice, Coach informed the boys that practice would last two
hours and each scrimmage would last 20 minutes. Coach divided the team
into three equal groups: Team A, Team B and Team C. Sean was placed on
Team B.
Practice started with a 10 minute dynamic warm-up that consistent of slow jogs, skips, and
other moderately intense activities. Once all the players were warmed up, Team A scrimmaged
Team B. Sean was a mid-fielder which meant he was responsible for covering the entire field
during the scrimmage. Sean ran vigorously throughout the first scrimmage, sweating profusely.
After the first scrimmage, Sean’s team began their scrimmage with Team C, a scrimmage in
which Sean played goalie. Sean felt he could have played goalie all day because it was much
easier than his previous position. While Teams A and C scrimmaged, Sean’s team completed a
moderately intense, workout consisting of footwork and soccer-skills. Sean’s team scrimmaged
Team A again toward the end of practice; Sean played a forward and was sweating a little after
20 minutes. Sean finished practice with 10 minutes of wind sprints that were extremely difficult
and could only be done for short periods of time.
Using the attached activity log, fill in Sean’s total time at each intensity level during his two
hour soccer practice.
Date:
NAME: Sean
• Put an X for the level of
activity completed for that
half hour, if more than 15
minutes at that level.
• Total the X’s at the bottom
of each column.
Day of
week:
Level 1- Level
Media/ 2- Daily
Seat
Activity
Level 3
- Base
Level 4 Level 5- Heart
Max
Health
3:003:30
3:304:00
4:004:30
4:305:00
Total
X’s
Continued on next page
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Intensity Story Problems - continued
AT HOME ASSIGNMENT
Story Problem 3: Bobby
Bobby loves computers and video games. At the end of the school day, Bobby packs up his
things and walks home. Bobby’s walk is easy and usually takes about 25 minutes. Upon returning
home, Bobby sits down and plays video games for one hour. After video games, Bobby takes a
short snack break. Bobby has to complete his chores before his parents get home from work.
Today, Bobby must take out the garbage, do the dishes and vacuum the living room. It takes
Bobby 40 minutes to finish his chores because he does them at an easy and comfortable pace.
Using the attached activity log, fill in Bobby’s total time at each
intensity level from the moment school ended through the
beginning of dinner.
Date:
Day of
week:
NAME: Bobby
• Put an X for the level of
activity completed for that
half hour, if more than 15
minutes at that level.
• Total the X’s at the bottom
of each column.
Level 1- Level
Media/ 2- Daily
Seat
Activity
Level 3
- Base
Level 4 Level 5- Heart
Max
Health
3:003:30
3:304:00
4:004:30
4:305:00
Total
X’s
Continued on next page
© Focused Fitness. All Rights Reserved.
Assignment
NAME:
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Intensity Story Problems - continued
AT HOME ASSIGNMENT
Story Problem 3: Bobby
Activity Log # 1 2 3 4 5 (please circle) Date:
NAME:
STUDENT ID:
Day of
week:
PERIOD:
TEACHER:
3:003:30
INSTRUCTIONS:
• Put an X for the level of activity
completed for that half hour, if more
than 15 minutes at that level.
• Total the X’s at the bottom of each
column.
3:304:00
© Focused Fitness. All Rights Reserved.
4:004:30
4:305:00
Total
X’s
Level 1- Level
Media/ 2- Daily
Seat
Activity
Level 3
- Base
Level 4 Level 5- Heart
Max
Health
Assignment
NAME:
1 2 3 4 5
ACTIVITY LOG #
(circle)
NAME
Date:
Day of
week:
STUDENT ID
PERIOD
6:00-6:30
TEACHER
6:30-7:00
INSTRUCTIONS:
7:00-7:30
• Put an X for the level of activity completed for the
7:30-8:00
half hour if more than 15 minutes at that level.
8:00-8:30
• Total the number of X’s at the bottom of each
8:30-9:00
column.
9:00-9:30
9:30-10:00
10:00-10:30
10:30-11:00
11:00-11:30
Above 85%
MAX
5
11:30-12:00
12:00-12:30
66-85%
HEART HEALTH
4
51-65%
BASE
3
12:30-1:00
1:00-1:30
1:30-2:00
2:00-2:30
2:30-3:00
40-50%
DAILY ACTIVITY
2
3:00-3:30
3:30-4:00
4:00-4:30
4:30-5:00
Below 40%
MEDIA/SEAT
1
5:00-5:30
5:30-6:00
6:00-6:30
MAX - Level 5 (very hard)
Very, very difficult; no-talk zone; I can only keep up this
pace for a short period
HEART HEALTH - Level 4 (hard)
Vigorous; I can still talk, but really don’t want to;
sweating
BASE - Level 3 (moderate)
6:30-7:00
7:00-7:30
7:30-8:00
8:00-8:30
8:30-9:00
9:00-9:30
Moderate; I am slightly uncomfortable; sweating a little
and talking requires some effort
9:30-10:00
DAILY ACTIVITY - Level 2 (light)
10:30-11:00
Easy; I am comfortable and could maintain this pace
all day long; I can talk with almost no effort
MEDIA/SEAT - Level 1 (light)
Very easy; I am sitting; I can talk with no effort
10:00-10:30
11:00-11:30
11:30-12:00
Total X’s
Level 1Media/
Seat
Level 2Daily
Activity
Level 3Base
Level 4Heart
Health
Level 5Max
Date:
Day of
week:
Level 1Media/
Seat
Level 2Daily
Activity
Level 3Base
Level 4Heart
Health
Level 5Max
Date:
Day of
week:
6:00-6:30
6:00-6:30
6:30-7:00
6:30-7:00
7:00-7:30
7:00-7:30
7:30-8:00
7:30-8:00
8:00-8:30
8:00-8:30
8:30-9:00
8:30-9:00
9:00-9:30
9:00-9:30
9:30-10:00
9:30-10:00
10:00-10:30
10:00-10:30
10:30-11:00
10:30-11:00
11:00-11:30
11:00-11:30
11:30-12:00
11:30-12:00
12:00-12:30
12:00-12:30
12:30-1:00
12:30-1:00
1:00-1:30
1:00-1:30
1:30-2:00
1:30-2:00
2:00-2:30
2:00-2:30
2:30-3:00
2:30-3:00
3:00-3:30
3:00-3:30
3:30-4:00
3:30-4:00
4:00-4:30
4:00-4:30
4:30-5:00
4:30-5:00
5:00-5:30
5:00-5:30
5:30-6:00
5:30-6:00
6:00-6:30
6:00-6:30
6:30-7:00
6:30-7:00
7:00-7:30
7:00-7:30
7:30-8:00
7:30-8:00
8:00-8:30
8:00-8:30
8:30-9:00
8:30-9:00
9:00-9:30
9:00-9:30
9:30-10:00
9:30-10:00
10:00-10:30
10:00-10:30
10:30-11:00
10:30-11:00
11:00-11:30
11:00-11:30
11:30-12:00
11:30-12:00
Total X’s
Total X’s
Level 1Media/
Seat
Level 2Daily
Activity
Level 3Base
Level 4Heart
Health
Level 5Max
Student
Unit: Heart Health Pyramid for Intensity
Portfolio
PERIOD:
DUE DATE:
Activity Log Self-Reflection
AT HOME ASSIGNMENT
Directions:
Please explain your answers in complete sentences.
1. Were you able to meet the recommendations for physical activity (60 minutes per day)?
2. What information was provided through the logging process that you were not aware of?
3. Do you feel it would be helpful to change your habits based on the information provided by
the log?
4. What positive changes could you make to improve your activity levels?
5. What obstacles would prevent you from making the positive changes needed to improve
your activity levels?
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Assignment
NAME: