Hi, I'm Mr. Wnuk and today we're going to be measuring your heart rate and seeing how it responds to exercise.

Let's do it.

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

This lesson should take place indoors, such as in your living room.

You should ensure there is space for you to work safely, including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing, put hair up if needed and remove any jewellery.

Pause this video now if there's anything you need to do to get ready.

For this lesson, you will need to be in your regular PE kits, but if you're doing this indoors, please go with bare feet so you don't step over.

If you're doing this outdoors, put some trainers on and make sure you've got appropriate footwear.

The equipment you're going to need for today's lesson include something to time yourself with, something to write your scores down, and something to act as a marker.

So a pair of trainers that you can put down as markers or rolled-up socks that you can use the equivalent of a cone.

The space you're going to need is about one and a half metres around you.

If you need to pause the video to do, to get any of this equipment, please do so now.

We're going to start off by getting your resting heart rate and measuring your heart rate.

So you need to be sitting down quietly and trying to relax.

So if you feel the need to pause the video right now just to bring your heart rate down a little bit more and relax, that's great.

So if you want to do that, pause the video now.

If not, we'll carry on.

So to measure your resting heart rate, we're going to get a reading from our carotid artery, which is in your neck, just to the side of where your throat is.

Now, in doing so, we're going to count that for 15 seconds.

We're going to count your beats for 15 seconds, and then we're going to multiply that by four to give us our total beats per minute.

BPM, we measure our heart rate in.

So, to do this, we're going to put one finger on your chin and one finger on your jaw, and then bring your fingers together till they join.

Then get your two fingers, okay? So you need your index finger and your middle finger and just stick them as hard as you can, without bruising yourself, into your neck, where that joint was right up inside there underneath your jaw line until you can feel the slight beating of your carotid artery, the artery that feeds blood to your brain.

So you should feel that.

Now, if you need to pause the video while you're trying to find that, that's fine.

You need to move it around a little bit.

If you've got this, we're going to time that for 15 seconds.

So when you're ready, I'm going to count you in.

Three, two, one, start counting, and stop.

Okay, now whatever that number is, you need to now multiply that by four and write that score down.

That will give you your resting heart rate.

You can also take this at your wrist, which is called your radial artery, and that is, the artery's just at the top of your wrist, just where my watch strap is really.

And you will do exactly the same thing and try and push in there.

So if you struggled with your carotid artery, you can try it on your radial artery instead.

So, what is the artery in the wrist called that we can measure the pulse at? Is it the carotid artery or is it the radial artery? Which one do you think it is? That's right, it's the radial artery.

That's the artery in your wrist.

Whereas the artery that feeds your brain, comes up your neck is called the carotid artery.

Well done if you got that one right.

So some of the keywords that we're going to be covering today.

Well, we've mentioned the word "artery." That's a blood vessel that takes blood away from the heart to the body and the muscles.

Now these are really important artery, blood vessels and they work at a really high pressure.

The heart pushing the blood straight into those arteries and forcing it around your body.

Another keyword is a vein and that's a blood vessel that brings the blood back to your heart from your body.

So once the blood has gone round to your body to your muscles, the oxygen is taken out and put into the muscles, and then the blood returns back to the heart with carbon dioxide, which is then sent to the lungs to be breathed out.

So you've done your resting heart rate.

I would like you now to do your warm-up.

Now, you've done plenty of warm-ups before at school, and if you've done any of these lessons, you should have done plenty of warm-ups beforehand as well.

So let's just try and remember the stages of a warm-up.

There are three stages.

The first stage is a pulse raiser.

The second stage is stretching and mobility and the third stage is skill related practise.

So I'd like you to pause the video now and go and do your own warmup.

Take about 10 minutes and then come back to this video and carry on the lesson.

So we've covered our heart rate and the warm-up.

And then we're going to get into the first activity which is ladder based exercises, and every time we do an activity, we're going to measure the heart rate in between.

We're going to then try some super sets and measure our heart rate and see if that changes, and then we're going to discuss and look at different training zones and try and work an activity that pushes you into different training zones.

And then finally, you're going to finish off with an exit quiz.

So, your resting heart rate is the number of times your heart beats per minute, and this is generally measured at your arteries, and the two we look at is the carotid and the radial arteries.

Now we record heart rate as beats per minute, BPM is how we write it after you write your heart rate down.

So whatever score you got for your heart rate, you should have written "BPM" afterwards.

Now the maximum heart rate, the most your heart can beat in a minute, well, that's dependent on your age.

So the younger you are, the more your heart can beat.

The older you are, the less your heart can beat in a minute.

And the way we work it out is we take 220 and we minus your age from that.

So for example, a 14 year old, you take 220 and you minus 14 and it gives you 206 beats per minute.

And a 40 year old, someone like me, we take 220, we minus 40 from it, and that gives us 180 beats per minute.

So what happens to your maximum heart rate as you get older? Does it increase or does it decrease? Yes, that's right, it decreases.

I'm sure you got that one right, well done.

So here's a bit of a maths question for you.

Jonny is 12 years old.

What is his maximum heart rate? Is it option one, 220? Is it option two, 200? Is it option three, 206? Or is it option four, 208? Think carefully, do your maths.

And if you said 208, then you're right.

Well done brain work.

So we're going to be monitoring your heart rate throughout the training that we're going to be doing.

Different heart rates have different effects on the body and we're going to be investigating some of those effects.

And we're going to be doing this using ladders and super-sets.

We're going to be looking at ascending ladders and descending ladders and a combination of exercises, which we call super-sets.

These may be new to you, and this is where we're going to find out what to do.

So, we're going to go into our first activity, which is practical, so if you need to pause a bit to get yourself ready, I suggest you get a drink and maybe a towel, and we're going to get into these ladder based activities.

The first exercise that we're going to be looking at is called ladders.

Now what we're going to need is two markers.

Now you could use a bundle of socks or a trainer or something you can put on the floor to see as a marker.

Something that stands out that you can detect.

Now I've used cones.

I've used a yellow cone and a red cone.

So if you've got anything that stands out, that's great.

And you need to put them about two metres apart.

You can go further or shorter depending on how you're feeling, how fit you're feeling.

So this is probably longer than two metres, about three metres apart.

We're going to do a ladder.

Now what happens is you're going to go from one cone to the other.

So I'm going to go from yellow to red, and that counts as one, okay? If I go back and forth, it's two, three, and this is an ascending ladder.

So what I'm going to go is one lap, one length, one.

Then I'm going to have a quick break.

Then I'm going to go one, two, have a quick break.

Then I go, one, two, three, break.

I'm going to keep going all out to five.

So watch really quickly and I'll demonstrate for you.

So yellow cone, I'm going from there.

So I'm going to run to here, now that's one, and I have a quick break.

Now I'm going to go two, another quick break.

I'm going to go three.

Two, three.

Now I'm over this side, quick break.

Next one's four.

One, two, three, four.

Heart rate starting to move up.

That's four and five.

One, two, three, four, five.

So my ladder is getting higher and higher.

Then quickly get your heart rate.

So I put my fingers there to my chin and my jaw, I can feel my heart beating, and I'll take my heart rate.

Now you're going to replicate that for me, doing the ladder drill.

You can go up to five.

If you need more challenge, you can go higher, go up to six, seven, eight, nine, 10.

It's up to you.

The key thing is take heart rate straight away afterwards, and write it down so we know what your heart rate score is.

Pause the video, have a go.

So firstly, did your heart rate go up or did it go down? Make a note of it and try and decide which way it went.

We're also going to start out looking at a descending ladder drill, which is the same thing.

But you're going to go from five down to four.

As soon as we finish, straight after, take your heart rate.

I'll do a really quick demonstration.

I'm not doing the whole thing.

Just a quick demonstration, then you can pause the video and you can have a go.

So starting from here at five.

One, two, three, four, five.

Quick break, five seconds and again, four.

One, two, three, four, quick break.

Five seconds, then go to three, then down to two, then down to one, then take your heart rate straight away.

Make a note of it.

Remember 15 seconds count, multiply it by four and see if your heart rate goes up or down.

If you want to make it challenging, you can extend the distance.

I've just got three metres.

I could have gone up and down here, maybe five metres.

It's about having short intervals to get our heart rate going.

Pause the video, have a go at the descending ladder.

How did you find that training? Did you find it easy? Did you find it difficult? Did you find yourself breathing really heavily? And what happened to your heart rate? Did it go up or did it go down? Hopefully you wrote that down as you were going and let's now talk about some keywords.

Well, the first word we're going to look at is "aerobic," which means we using oxygen as we're breathing in to create energy, and now the opposite of this is "anaerobic," where our body just doesn't have that time to use the oxygen that we're breathing in to produce the energy, 'cause the movements we're doing are so fast and rapid and powerful, that our body just can't keep up producing energy from the oxygen.

So aerobic exercise is completed without the body relying on oxygen for energy.

Is that true or is that false? Well, it's false.

Aerobic exercise relies on oxygen for energy.

Well done if you got that one right, fantastic work.

The next activity we're going to be looking at is super-sets, and if you need to pause the video to get yourself ready for this, then feel free to do so.

If not, we'll get straight into it.

So we're going to move on to more anaerobic exercises and we're going to use super-sets to do this.

Now a super-set is where you do one exercise and you immediately follow it by another exercise.

So the first set of exercises we're going to try are going to be press-up based exercises.

I'm going to show you a quick variation of press-ups if you struggle with them but if you can do the full press-ups, that's great.

We're going to do two variations.

You're going to do 10 of one straight away, 10 of the other.

So 20 in total, and then you're going to take your heart rate straight away, and we're going to try and do that three times.

So when you're doing a press-up, if you can't do a full press up, put your knees on the floor, lean forwards, and we go down that way.

If you can do a full press-up, on your toes, try and make a nice plank straight with your bottom not too high, not too low, and just flat and press up.

So the first 10 we're going to do are going to be wide arms, second 10 are going to be narrow arms. So copy along with me, wide arms: one, two, three, four, five, six, seven, eight, nine, 10, and then straight away, the next set, narrow arms. Keep your elbows tucked in.

One, two, three.

I'm going to come to the side here so you can see.

Four, elbows tucked in, five, six, seven, eight, nine, 10.

Okay, then immediately take your heart rate.

You should be able to feel the pulse beating and take your heart rate.

Make a note of it.

We're going to do that two more times, so you've got three sets of those 20 repetitions: 10 wide followed by 10 narrow.

That's your first super-set.

How did you find that? Can you remember what anaerobic means? What does it mean? Does it mean using oxygen or not using oxygen, anaerobic? Anaerobic means not using oxygen.

Well done if you got that one right.

Right, the next super-set we're going to work on is using our legs and we're going to work on lunges and squats.

So, when we squat, I'm going to show you from the side, your knee should stay over your toes, so you're going to push your bottom back, and my knee and toe is in line.

Don't put your knee forwards.

Don't put it too far back.

So kind of reach your arms forwards like this.

Knee, toe and even your chin in line.

So that's how we squat.

When we lunge, feet together, we step back, one foot back, both feet facing forwards and you can put your opposite arm forwards, as well, and then we can change hands.

So we're going to do 10 squats and then 10 lunges.

So when you're ready, copy along with me.

Super-set one.

One, two, three, four, five, six, seven, eight, nine, ten, and then straight into your lunges.

Step back, one, two, join your feet forwards and then step them back, four, five, six, seven, eight, nine, 10.

Okay, measure your heart rate straight away.

You should feel it beating.

Now, we're working on a different type of intensity now.

Intensity is how hard you feel this is working.

Are you working, is this easy for you, which means it's quite a low intensity or is it difficult, which is a high intensity? Have a think about that while you're going through the next two rounds or two sets of those squat-lunge repetitions.

Try and get 10 of each.

Pause the video and have a go.

Right, for the next super-set, what we're going to be looking at is increasing our intensity.

Remember, we're tracking our heart rate throughout this, so we want to see if your heart rate goes up or down.

If your heart rate does go up, it's showing the intensity is going higher, or it's getting harder for you.

The intensity, remember, is how difficult the movement feels, how much effort you're putting in.

So we're going to add in a jump now.

If you can't do these, that's fine.

Go back and do the second set we did with the lunges and the squats.

If you can, and you felt you can try this we're going to do lunge-squat jumps.

So I'm going to demonstrate the two moves.

The squat jump.

We're going to crouch down and jump up, and back into that squat, jump up.

So you can do 10 of them, straight away followed by a lunge jump.

So we're going to jump up into the lunge and then we're going to jump and change.

Okay, 10 and then 10, super-set.

Ready, we're going to go.

Three, two, one, go.

Squat, two, three, four, five, six, seven, use your arms, eight, nine, 10.

Okay, straight into lunge jumps.

Three, four, five, six.

Change your arms. Seven, eight, nine, 10.

Heart rate quickly.

So, did you find that harder or easier? Well, you hear me breathing cause it is harder.

It's more intense.

Make sure you've got your heart rate and make sure you've written it down.

Remember that 15 second count.

Two more rounds of that, and then you can have another go of all of them again.

Pause the video, have a go.

Awesome training.

Now, did you measure your heart rate straight afterwards? If you did, did you write it down? And I hope you did, and I wonder if it went up or down after those super-sets and throughout those super-sets, did it fluctuate? Did it go up or down? What are super-sets? Well, they are two exercises that are completed back to back with little or no rest.

So you would do one set of exercises and straight into the other one.

So another question for you.

True or false: anaerobic exercises completed without the body relying on oxygen for energy.

Is it true or false? Yes, this one's true.

Aerobic exercise relies on oxygen for energy.

Another true or false question: Super-sets are combining two exercises, completing one after the other.

That's right, it's true again.

Well done if you got that right, you're fantastic.

You are awesome.

So we've looked at two different training methods and we've measured our heart rates.

Now we're going to briefly discuss training zones and these can help target your goals in training.

So the first keyword is "training zones" and these are levels that you should work at based on your training goals.

These are also known as training thresholds.

So this is how we calculate our training zones.

Different heart rates have different effects on the body and they change based on intensity.

So we have an aerobic training zone and an anaerobic training zone and we have to go back to that maximum heart rate, and we need to work out 60% to 80% for aerobic zone and we need to work out 80% to 90% for our anaerobic zone.

So my maximum heart rate is 180 beats per minute.

We talked about that earlier.

So if I wanted to work out 80% or 60% of my maximum heart rate, I'd have to times 180 by 0.

6, which is, then gives me the 60%.

If I wanted to work out 70%, I'd times by 0.

7, and then if I wanted to work out my anaerobic zone, I times it by 0.

8, which gives me 144 beats per minute.

Now I want you guys to work out your own training zones.

So there you go, you can remember the percentages, the aerobic and anaerobic, and I'd like you to write down on a bit of paper, your training zones.

And I'd like you to write, "My maximum heart rate is" and work out your maximum heart rate.

Work out your aerobic training zone is between what and what? And what is your anaerobic training zone, between what and what? So you might need to pause the video now and have a go at this calculations.

So what is the training zone? Again, I'd like you to pause the video, and write this answer down using the sentence starter.

A training zone is.

Pause the video and write down your response.

A training zone is.

Well, hopefully you wrote down something along these lines.

A training zone is the level that you should be working at based on your training goals.

These are known as training thresholds and these are links to exercise intensity.

Now, if you mentioned about exercise intensity, that's a bonus point to you, well done, if you did, which was about how hard you're working, if it's easy or not and your heart rate will go up, the harder you're working.

So now another practical task and you're going to exercise in particular training zones.

So I'd like you to design and complete a 15 minute training zone training session focused on remaining in your chosen training zone.

So to help you get started, if you're working at anaerobic training zone, your first exercise could be burpees for 30 seconds, for example.

So pause this video, work out your training zones, complete your training zones.

Make sure you keep registering your heart rate and then resume the video when you've completed it.

Excellent work, everybody.

Now it's time for our cool-down.

You've done plenty of cool-downs at school and in other videos that we've been doing on the Oak Academy, so you should find this straightforward.

Just remember that we have two stages in our cool-down.

The first stage is our pulse lowering exercise, which could be walking around the area you've been training in or doing a very gentle jog and lowering your heart rate, followed by some stretching and ideally, some static stretches.

So pause this video now and go and complete your cool-down.

So you've done your cool-down and now we're going to have a quick question on your cool-down.

Which of these activities should not part of your cool-down? One, walking on the spot, two, running at full pace, three, gentle jog or four, static stretches.

And the answer is, well, I'm sure you will get it right, running at full pace.

You'd maybe do that towards the end of your warm-up, not even at the beginning of your warmup but not, definitely not in your cool-down.

So this brings us back to the lesson question.

How can we monitor heart rate and how can it be used to improve fitness? Well, firstly, we started off the lesson measuring your heart rate, measuring your resting heart rate, and we used a measurement at our carotid artery in the neck.

And then we started talking about our maximum heart rate, 220 beats per minute, minus your age, and then we did some training and we started looking at how your heart rate responds to training and generally your heart rate is going to increase when you, as soon as you start training and different methods of training make your heart rate go up or down.

Depends on how hard you're training, which is intensity.

Now we can use it to improve our fitness because we can then decide what our goals in fitness are.

We may be trying to improve aerobic endurance, which may be slightly lower intensity with a lower heart rate, or we might be looking at anaerobic endurance, which may be more powerful movements with a higher heart rate.

And we worked out how to calculate those thresholds, using percentages and training thresholds.

So I hope you enjoyed today's lesson.

I hope you worked hard and I hope you managed to figure out what your heart rate does and how it changes when you exercise.

For now, I will see you very soon.