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Cardiovascular Fitness Stations

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Cardiovascular Fitness Stations

Plan, complete and evaluate a safe cardiovascular circuit. Work at a pace you can control, use the talk test to guide your effort, and stop if you feel unwell, dizzy or experience pain. Follow your teacher’s safety instructions and choose low-impact options when needed.

Know your effort

Use the talk test: at moderate effort you can talk in short sentences; at vigorous effort you can say only a few words at a time. Effort is personal, so do not compare your pace with someone else’s. Warm up before the circuit and cool down afterwards.

A. Brisk shuttle: move quickly between two safe markers; turn under control.

B. Step-ups: step onto a stable, low platform, alternating your leading leg.

C. Skipping: skip with a rope, or mimic the action without a rope.

D. Low-impact jacks: step one foot out at a time while moving your arms.

E. Fast feet: jog or march on the spot, keeping your posture comfortable.

F. Dance steps: keep moving to a steady rhythm using steps and arm actions.

1.Circuit plan: choose four stations from the menu. For each, name the station and write one reason it fits your plan (for example, variety, space, or preferred impact level).

2.A circuit uses 40 seconds of activity followed by 20 seconds of recovery at each of four stations. How many minutes does one full round take?

3.During a station you can speak a short sentence but cannot comfortably hold a long conversation. Which effort description best matches the talk test?

Moderate effort
Very light effort
Maximum effort

4.True or false: If your partner is moving faster than you, you should increase your pace even if your technique becomes unsafe.

TrueFalse

5.Name two changes you could make to a station to reduce its impact while still keeping your body moving.

6.After a round, someone feels dizzy and unusually unwell. What should they do next, and why should they not simply push through?

7.Explain one way regular cardiovascular activity can support hauora. Include a physical benefit and one other dimension of wellbeing.

8.Write one SMART cardiovascular fitness goal for the next four weeks. Include a specific activity, how often you will do it, and how you will measure progress.

9.Reflection: Which station did you choose or would you choose, and what adjustment would help you keep good form and a suitable effort level?