JUMP ROPE ASSESSMENT PACKET

Name:

Class: C Day: 1 2
 JUMP ROPING AND HEART RATE – STANDARD 2
Jump Roping is an excellent activity to improve your cardiovascular fitness. Jump Roping requires the heart to
pump a lot of oxygen to your big working leg muscles. In fact, when you jump rope, you can feel your breathing
rate go up and muscles burn a bit. When your muscles burn, it is because they are not getting enough oxygen
causing lactic acid to build up. Usually, when you start to feel that Lactic Acid in your muscles, you are doing
anaerobic exercise and your Heart Rate is in upper Zone 3 or 4.

Assessment Part I: We will start the class with a 60 second jump rope speed challenge. Your goal is to try and
beat your number of reps every day as well as monitor what happens to your heart rate over time. The RPE scale is
from 1-10 (1 is super easy and 10 is the hardest you can do).
HR TRAINING % OF
RPE BREATHING TYPE
ZONE MAX HR
0 No exertion
1 Very light
1 50 - 60% Warm Up
Notice breathing deeper, but still
2
comfortable. Conversation possible 2 60 – 70% Recovery
3 Aware of breathing harder more difficult
4 to hold conversation 3 70 – 80% Aerobic
5 Starting to breath hard, & getting
6 uncomfortable 4 80- 90% Anaerobic
7 Deep & forceful breathing,
8 uncomfortable, don’t want to talk
9 Extremely hard
5 90 – 100% VO2 Max
10 Maximum exertion

Use the above chart to help you fill in your results from the 60 second jump rope speed challenges each class.

1. 220 – AGE = MAX HR 3. Look at % MAX HR to see corresponding HR ZONE

2. HEART RATE/MAX HR = % OF MAX HR

DAY # DATE GOAL REPS HEART RATE HR ZONE RPE

Example Feb 16 30 65 150 150/207 = 0.724 5
72.4% = HR Zone 3

8
Graph I: Number of Reps per Day

AVG Reps per day _________ % Change from best to worst _________
Personal Best _________ Worst _________
How many times did you hit your goal? _________

Graph II: Heart Rate After Speed Challenge per Day

AVG HR per day _________ Highest HR_________ Lowest HR _________

Looking at HR over time, did you HR:
Basically stay the same Decrease Increase

Why do you think this happened?

 JUMP ROPE PERFORMANCE PLANNING SHEET – STANDARD 1
Assessment Part II: https//the-tricktionary.com
REQUIRED LEVEL 1 JUMP SKILLS
Basics 10
Multiples OR Power 1 Song Name:
Manipulation 2
Release 1 Artist:
Total 14 skills in 90 sec

CATEGORY # REPS PERFORMING

ORDER SKILL NAME (basic, multiples, power, manipulation
or release)
THE SKILL
1

10

11

12

13

14

Extra:
15

16

17
COMPREHENSIVE LIST OF LEVEL 1 JUMP SKILLS
 JUMP ROPE PERFORMANCE RUBRIC – STANDARD 1

Category A B C D
All of the mandatory 1-2 of the mandatory 2-3 of the mandatory 4 or more were missing
skill requirements skill requirements skill requirements and/or, it is obvious
were met and were missing were missing that the individual did
Skills
included in the not follow the
routine performance
requirements.
All the footwork for Most of the Footwork for a lot of Jumper did not know
the skills performed footwork was the skills were not the footwork and for
was flawless with no flawless, very few done correctly. It is some reason performed
Footwork
corrections needed corrections needed obvious that quite a the assessment w/o
to be made bit more practice is knowing the various
needed skills.
Routine had flawless Routine had minor Routine had obvious Jumper was not able to
transitions where transition mistakes transition issues and transition from one
jumper went from that caused slight these transition skill to the next without
Transitions &
one skill to the next interruptions to the mistakes affected having to step all/most
Flow
w/o any interruptions overall flow of the the overall flow of of the time. The overall
to the flow of the performance the performance performance had
performance significant interruptions
The entire routine Most of the routine Some of the routine None of the routine was
was memorized, was memorized, was memorized, memorized and the
jumper did not need however, jumper however, the jumper jumper used their sheet
to refer to their sheet. had to refer to the needed to refer to for the entire
Memorization
sheet once and the their sheet quite a bit performance which in
overall flow of the and this affected the turn, affected the flow
performance was not flow of the of the performance.
affected. performance.
Routine was within Routine was 6-10 Routine was 11-20 Routine was 21 or more
Time 5 seconds of the seconds from the seconds from the seconds from the
required length. required length. required length. required length.

OVERALL PERFORMANCE
Absolutely Very good Good Needed more Unprepared
Fantastic practice
A B C D F