Lesson 6: Personal Cardio Prescription

How do you balance frequency, intensity, and modality to avoid burnout and injury?

Periodization, FITT-VP Principle, Specificity, Overload.

4.12.6 Sets and develops movement goals related to personal interests.

DOK 3: Critique a partner's workout plan: is the intensity appropriate for their stated goal (e.g., "stress relief" vs. "marathon prep")?

DOK 4: Evaluate how your personal cardio needs might change over the next 10 years as you transition from high school to adulthood.

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 develop a Final "Workout Prescription" Portfolio—A 1-week plan including rationale for chosen zones and modalities.

• 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