Page 37 - HLIF Manual

STRENGTH, ENDURANCE & FLEXIBILITY

IMPORTANT EXERCISE AND SAFETY TIPS:
Signs of a concussion are:
- A headache, dizziness or blurry vision
- Sick to your stomach
- You are sensitive to light and sound
- Tired or have no energy
- Trouble remembering things you usually would
- Or, “just don’t feel right”
If you have any of these signs, tell your coach or parent/guardian right away. Don’t re-
turn to your sport until your doctor says it is ok.
If you get hurt, tell your coach or parent/guardian right away. Some injuries may not
be visible or may not show up on your skin until later on. It is still important to tell some-
one when it happens! Do not participate in your sport if you haven’t fully healed from
your injury or illness. Coming back too soon could make your concussion worse. Talk to
your trainer or doctor to see when you should return to your sport.
Have a positive attitude and have fun!
SUGGESTED ACTIVITY: HEART RATE CHECK

TIME MATERIALS
5-10 mins PEN AND PAPER FOR NOTES
CLOCK OR STOPWATCH

ACTIVITY
- Instruct participants that they are going to learn how to check their heart rate. Instruct the par-
ticipants on where to find their pulse both in their neck and on their wrist.
- Use a clock or stop watch to time one minute. When you start the timer, instruct the participants
to begin counting each time they feel their pulse.
- At the end of a minute, have participants write down their number (so they don’t forget). Ask
them if their heart rate was within the 50-80 beats per minute range.
- Lead participants through a one-minute cardio activity such as jump roping, doing sit ups, run-
ning in place, etc.
- At the end of the minute, set the clock or stop watch for another minute and have the partici-
pants count their pulse again. Ask them if their rate was within the 80-120 beats per minute range.
If not, they can push themselves a little further with their next exercise.
- Discussion questions:
- What did you notice about your heart rate after one minute of cardio exercise?
- What was happening to your heart during the cardiovascular exercise? Examples of an-
swers: Blood pumping faster to get to working muscles, strengthening the heart muscle,
etc
- Brainstorm some cardiovascular activities you can do throughout the day both with and with-
out any equipment.
- Reiterate that the heart is a muscle that needs to be exercised just like the rest of the muscles
in the body. The only way to do that is to complete activities in which the heart rate is increased
from the resting state.
COACH’S NOTES
Discuss how the heart rate can be quickly checked. Six-second check and add a zero to the end.
Ten-second check and multiply by six.

AFTER THE LESSON, COMPLETE UPFITNFUN.COM WEEK 5 FITNESS ACTIVITY AS A TEAM.
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