Lesson 3: The Mechanics of Efficiency

How does proper biomechanics reduce the cardiovascular "cost" of an exercise?

Cadence, Stroke Rate, Triple Extension, Energy Leak.

2.12.13 Applies movement concepts and principles (e.g., force, motion, rotation) to analyze and improve performance of self and/or others in a selected skill (e.g., overhand throw, back squat, archery).

DOK 2: Identify the three phases of the rowing stroke and the muscle groups responsible for each.

DOK 3: Based on your video footage, identify one biomechanical "leak" and explain how it affects your heart rate at high intensities.

In the adult world, "cardio" is often a primary tool for disease prevention and mental health maintenance. However, many people quit because they lack a plan or overtrain. This unit teaches students how to interpret their body’s data—like heart rate recovery and aerobic thresholds—to train smarter, not just harder. Whether preparing for a 5K or simply managing career stress, these skills allow students to curate their own fitness journey without needing a personal trainer.

1. Visual cues/directions posted on the wall.

Students will analyze and identify 2 form errors via video playback using a biomechanical rubric

• Treadmills, Ellipticals, Stationary Bikes, and Rowing Machines

• Heart Rate Monitors (wearable or equipment-integrated)

• Tablets or smartphones with fitness tracking apps (e.g., Strava, Polar Beat)

• Perceived Exertion (RPE) Chart posters

• Laminated "Workout Prescription" cards

• Stopwatches