Susan G. Komen Race For The Cure

Come out be a part of the largest 5k RUN/WALK

series in the world and join us in the fight against Breast Cancer.

Saturday Oct. 10, 2009

Maryland Farms, Brentwood, TN

For more information contact the Nashville affiliates at:

4009 Hillsboro Pike

Suite 209

Nashville, TN 37215

Phone: (615) 383-0017

Fax: (615) 383.0067

Can't make the race but still want to contribute...follow the link below and find more information on how to DONATE!

http://www.2009greaternashvilleraceforthecure.kintera.org/faf/donorReg/donorPledge.asp?supId=0&ievent=314266&lis=1&kntae314266=F1A83E1DFC224B4B8AD0C67023D19779&team=

Race Day Schedule -

6:30 AM - Race Village opens

8:00 AM - Service of Hope in Maryland Way Park

8:15 AM - Parade of Pink Line Up - from the Survivor Tent

9:00 AM - 5K Race participants begin

9:15 AM - 5K Walk participants begin

9:30 AM - 1 Mile Fun Walk/Run starts in Maryland Way Park

10:30 AM - Celebration and Awards Ceremony begins in Maryland Way Park

featuring Sony recording artists Caitlyn and Will

Rating Your Cardiovascular Fitness

The 1.5 Mile Run-Walk Test -

After calculating your VO2 max scores correspond your fitness rating scale from the table below:

Women Age 18-29:

Very Poor - Below 31.6

Poor - 31.6-35.4

Fair - 35.5-39.4

Good - 39.5-43.9

Excellent - 44.0-50.1

Superior - Above 50.1

Women Age 30-39:

Very Poor - Below 29.9

Poor - 29.9-33.7

Fair - 33.8-36.7

Good - 36.8-40.9

Excellent - 41.0-46.8

Superior - Above 46.8

Men Age 18 - 29:

Very Poor - Below 38.1

Poor - 38.1-42.1

Fair - 42.2-45.6

Good - 45.7-51.0

Excellent - 51.1-56.1

Superior - Above 56.1

Men Age 30 - 39:

Very Poor - Below 36.7

Poor - 36.7-40.9

Fair - 41.0-44.3

Good - 44.4-48.8

Excellent - 48.9-54.2

Superior - Above 54.2

SOURCE: Ratings based on norms from The Cooper Institute of Aerobic Research, Dallas, Texas; from The Physical Fitness Specialist Manuel, Revised 2002.

www.mhhe.com/fahey

Please calculate your VO2 max and insert it into the chart. For credit, leave your name and VO2 max as a comment.

Example: Lyndsey - 36.8

The Medical Center 10K Classic

The Medical Center 10K Classic - Oct. 31, 2009 Bowling Green, KY

Schedule
7:30 AM - 5K Run/Walk
7:50 AM - 1.5 miles Fun Walk
8:30 AM - The Medical Center 10K Classic

Register online at www.10k.bowlinggreen.net/
Early Bird deadline for registration ends Oct. 2nd...DON'T WAIT! Sign up today.

How to

One of the most important things to learn and know in this course is how to measure your heart rate. Below is a guide to help you measure your maximum heart rate and pulse.

Maximum Heart Rate

For moderate-intensity physical activity, your target heart rate zone should be 50% to 75% of your maximum heart rate.

220 - age = __________

For example, for a 21 year-old person:

220-21 = 199 beats per minute (bpm)

50% level: 199 x 0.50 = 99 (bpm)

75% level: 199 x 0.75 = 149(bpm)

Check Your Pulse

The pulse rate is a measurement of the heart rate, or the number of times the heart beats in a minute.

To check your pulse, press lightly with two fingers over one of the blood vessels on your neck or your radial pulse by pressing on the artery inside your wrist just below the base of your thumb.

Count your pulse (heartbeats) for 10 seconds and multiply that by the number 6.

Exercise heart rate: _____________ X 6 = __________ bpm

(10-sec pulse count)

Course Objectives

Course Objectives:

• The student will be able to jog three miles @ 8 minutes mile pace.
• The student will be able to determine their target exercise zone.
• The student will be able to measure their carotid and/or radial artery pulse.

Daily Routine:

Roll Check

Warm Up/Stretch

Jogging (includes taking the pulse at the end of jog/run)

Warm Down – walk a lap and stretch

Note:

· Please drink plenty of water through out the day and bring water to class with you

· Wear appropriate jogging/running clothes. Use sunscreen and sunglasses as needed. (A shirt must be worn at all times)

· Students over twenty-six years of age qualify for a time adjustment. See instructor.

· If jogging/running off campus student must run with a partner and provide the instructor with a copy of the course /route signed by both students.

· All student jogging/running off campus must check back in with the instructor at the end of their run (within the designated class time).

· All students are expected to participate and attend class regardless of their extracurricular activities.

· Class will meet regardless of weather. Please check email prior to class if weather is inclement.

ATTENDANCE/PARTICIPATION 36.8%

JOGGING/RUNNING LOG 22.2%

FINAL EXAM 41.0%

TOTAL PERCENT 100%

Welcome to Nothing Runs Like A Deere...

Here you will find all the necessary information to succeed and stay up to date on what is happening in WKU PE 101 Jogging course.

I am excited to share this bi-term experience with you as we look to improve on our cardiorespiratory endurance.

Please stay posted for the course syllabus!