Lesson 4: Metabolic Conditioning

Which energy system is most efficient for your specific lifestyle goals?

HIIT (High Intensity Interval Training), LISS (Low Intensity Steady State), EPOC, Anaerobic Threshold.

2.12.11 Discusses the benefits of a physically active lifestyle as it relates to young adulthood.

DOK 2 (Skill/Concept): Contrast the heart rate recovery of an athlete after a HIIT sprint vs. a LISS jog.

DOK 3 (Strategic Thinking): Evaluate which training method is better suited for a student with limited time (20 mins/day) vs. a student training for a marathon.

In the real world, fitness is the ultimate form of preventative medicine and stress management. As students transition to college or the workforce, the ability to self-regulate physical health is a critical "adulting" skill. Understanding how to design a program based on specific goals—whether it's training for a local 5K, managing workplace stress, or maintaining functional strength for a physically demanding trade—empowers students to take control of their long-term wellness and healthcare costs.

Personal Fitness just means running

Allow students to set their own intensity and challenge level.
Provide alternative levels of intensity

"The Metabolic Duel"—Students track HR during 10 mins of HIIT and 10 mins of LISS, then write a paragraph comparing their "Zone 4" time.

• Wearable fitness trackers or Heart Rate monitors

• Strength training equipment (Free weights, Squat racks, Resistance bands)

• Body composition analyzers (Bioelectrical impedance scales or skinfold calipers)

• Tablets/Laptops for spreadsheet-based program design

• Speed and Agility kits (Ladders, Hurdles, Parachutes)

• Foam rollers and mobility bands