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8.12: Pump Up My Heart COY

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    • The difference between aerobic and strengthening exercises and how to include them in your weekly routine.

    To Give Out: Pump Up My Heart or How I Can Stay Fit Tip Sheet


    • Signage and handouts
    • Exercise equipment (yoga mats, jump ropes, hula hoops, etc)
    • Whiteboard/chalkboard and chalk/marker, easel (to record scores)
    • Timer, stopwatch, or phone to keep time
    • Feedback survey, pencils, and collection box


    • Display signage/ poster to highlight the goal of your demo, and promotes physical activity demonstration (i.e. key terms, fun facts)
    • Set up your score board to differentiate each activity and gender (i.e. Top 3 number of push-ups-for males/females; Squats; Planks,; Ju;a-Hoops)


    • Have participants pick whether they want to try the strength or aerobic activity. Encourage participants to try both and compare and contrast the two types of exercise.

    • Arrange participants in pairs.

    • Have pairs choose one of the strength or cardio activity options.

    • Have community leader explain or demonstrate to the participants what safe form looks like.

    • Have the participants quickly demonstrate they can do the exercise safely.

    • Ask each pair to do the activity for as long as they can (duration), or for how many times (repetitions) they can in a set amount of time.

    • Cue participants during exercise if need to adjust their form, and provide positive feedback

    • Have community leaders record the time with a stopwatch (or phone), or count the repetitions, as each participant pair takes their turn.

    • Record the times or repetitions for each individual or pair for all to see. Keep this in a leaderboard format, if possible.

    • Ask participants to complete feedback survey.


    Suggestions for board:

    • Key terms
    • Exercises to choose from:
      • Strength exercise examples: squats, wall-sits, push-ups, plank, lunges
      • Cardio exercise examples: hula hooping, jumping rope, jumping jacks


    • Do you know how much exercise you're supposed to get everyday?
    • Do you want to try one of our exercise challenges?
    • Do you know the difference between aerobic and strengthening exercises?
    • Regular exercise can improve your memory, help you sleep, and it can reduce stress, depression and anxiety.

    Suggested Information

    Key Terms

    Fitness: Ability to do daily tasks with energy and without getting tired. (HHS, 2008).

    Exercise: Movement of the body that uses energy that is planned, structured, repetitive, and purposive. (HSS, 2008).

    Overload: Physical stress placed on the body when physical activity is greater in amount or intensity than usual (HSS, 2008).

    Aerobic: Exercises when the body's large muscles move in a rhythmic manner for a sustained period of time (similar to cardiorespiratory endurance) (HSS, 2008).

    Strengthening: Exercises that make you do more work than usual with applied force or weight on the muscles and an impact or tension force on the bones (HSS, 2008).

    Repetition: Number of times a person lifts a weight for example (HSS, 2008).

    Duration: How long (how much time) you spend doing an activity in one session (HSS, 2008).

    • It is important for your overall fitness to have an active lifestyle and establish an exercise routine doing a variety of activities that you like throughout the week. We are going to learn about two types of exercise today: Aerobic and Strengthening
    • In order to be exercising, your body needs to experience physical stress where physical activity greater in amount or intensity than usual. This is also known as overlod, and there are three physiological changes that happen when you experience overload: (Mayo Clinic, 2017):
      • Heart rate (pulse) increases.
      • Respiration rate (breathing) increases.
      • Skin changes color (pink) or has moisture (sweat).
    • Adolescents and children should exercise 60 minutes per day and adults should exercise \(\ 2 {1 \over 2}\) to 5 hours per week (HSS, 2008).
    • Regular exercise helps you:
      • Reduce stress, symptoms of depression and anxiety.
      • Improves your mood, quality of sleep, self-esteem, memory and focus.
      • Fight off diseases strengthening your immune system and manage your weight.


    • National Heart, Lung, and Blood Institute. (2016). What is physical activity. Retrieved From:

    • Weil, R. Aerobic exercise. (n.d.). Retrieved From:

    • United States Department of Agriculture. (2016). How much physical activity is needed? Retrieved from:

    • United States Department of Agriculture. (2015). What is physical activity? Retrieved from:

    • American College of Sports Medicine. (n.d.). Physical activity in children and adolescents. Retrieved from:

    • Centers for Disease Control and Prevention. (2015). Measuring physical activity intensity. Retrieved from:

    • Harvard Health Publications. 10 Tips For Exercising Safely.

    • Dadoly, A. (2011). Strengthening Your Core: Right and Wrong Ways to do Lunges, Squats, and Planks.

    • U.S. Department of Health and Human Services. (2008). 2008 Physical Activity Guidelines for Americans. Retrieved from:

    8.12: Pump Up My Heart COY is shared under a not declared license and was authored, remixed, and/or curated by LibreTexts.

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