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Heart Education with Access Code


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Table of Contents

Module 1 Jump-Start: A Quick Reference for Getting Started

Monitoring Heart Rate

Using a Heart Rate Monitor for the First Time

Lesson Plans

Module 2 Measuring and Recording Heart Rate Data

Taking Your Pulse

Determining Training Load

Understanding Heart Rate Assessments

Submaximal Heart Rate Tests

Lesson Plans

Module 3 Monitoring Heart Rate

Programming a Heart Rate Monitor

Precise Heart Rate Monitoring

Sources of Error in Heart Rate Assessments

Increases in Cardiac Output

Changes in the Heart

Ratings of Perceived Exertion

Lesson Plans

Module 4 Heart Zones Methodology

Heart Zones Characteristics

Five Heart Zones

Zone Workouts

Maximal Heart Rate

Lesson Plans

Module 5 Setting Fitness Goals

Setting SMART Goals

Small-Change Goals

Training Tree: A Wellness Continuum

Using the Training Tree

Setting Weight Loss Goals

Managing Weight

Losing Weight

Understanding Weight Gain

Visualizing to Achieve Goals

Lesson Plans

Module 6 Heart Zones Training

Ten Steps of Heart Zones Training

Rules for Training

Putting the Plan Into Action

Module 7 Heart Zones Workouts

Tailoring Your Workouts

Interval Workouts

Steady-State, or Continuous, Workouts

Deciphering the Color-Coding System

How to Read a Workout Outline

Choosing and Designing Workouts

Lesson Plans

Additional Workouts

Module 8 Sport Applications

Fitness Training Principles

Performance Training Principles

Sport Specificity


Aerobic and Anerobic Energy Contributions

Assessing Fitness Levels Throughout the Sport Season

Measuring and Monitoring the Intensity Requirements of Player Positions

Lesson Plans

Module 9 Periodized Training for Sport Performance

Training Phases

Setting Individual Plans and Goals

Progression of Training Load


Tracking Training Load and Logging Workouts

Lesson Plans

Module 10 Training the Emotional Heart

Emotional Fitness Zones

Emotional Fitness Training

Strengthening the Emotional Heart

ZAP Your Stress

Connecting With Others

Choosing Happiness

Lesson Plans

Module 11 Enhancing Health Through Outdoor Recreation

Integrating Outdoor Adventure Activities Into Physical Education

Adventure Racing

Discathalon (Cross Country Skiing and Disc Throwing)

Geocaching or Point-to-Point Orienteering

Lesson Plans

About the Author

Deve L. Swaim, MS, is president of Heart Zones Education, a company devoted to the development of innovative physical education curricula for schools. Swaim is the creator of the Heart Zones Education program and curriculum as well as two associated texts, Middle School Healthy Hearts in the Zone (2002) and High School Healthy Hearts in the Zone (2003), both published by Human Kinetics. Recognized both nationally and internationally as an expert on applications for heart rate technology in school programs, Swaim has presented her curriculum throughout the United States, Japan, and Australia.

A certified K-12 physical education teacher, Swaim has over 40 years of experience as a health and physical educator working with students from middle school through the university level. Currently she is on the faculty in the department of curriculum and instruction working in the graduate teacher education program in the School of Education at Portland State University in Oregon.

Swaim has served on the Oregon Governor’s Council on Physical Fitness and Sports and as the Board of Governors representative for the Northwest District American Alliance for Health, Physical Education, Recreation and Dance. She has also served as president of both the Oregon Alliance for Health, Physical Education, Recreation and Dance and the Northwest District American Alliance for Health, Physical Education, Recreation and Dance. She is the recipient of the Honor Award from both organizations for meritorious contributions to the organizations.

In her free time, Swaim enjoys hiking, backpacking, fishing, and snowshoeing. She and her spouse, AJ, live in Canby, Oregon.

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