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
Cross-Training
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
Workouts
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
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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