IDU: Cardiovascular Fitness Lab

Name: Leilou Gourguechon

Due Date For The Lab Plan: 21st April

Class: MYP2A

Subjects: Science/PHE

Research question: How does the length of the warm ups affect the heart rate during the
warmup?

Goal: My goal is to find out how the length of the warm up affects the heart rate when doing
it and see if my training plan affects my heart rate during the warmups.

Introduction: In this experiment, I will be measuring my heart rate while doing a specific
warmup designed to know how the length of a warm up will affect the heart rate while
exercising the warmup. I think it is important to know about in real life because we will then
know how to prevent having a heart rate that is too high when doing a warm up. Because if
your heart rate is too high while doing a warmup, what you will be doing next will be most
likely increasing your heart rate even more which could lead to it being dangerous. In order
to answer my research question, I will be producing a training plan that will be going on for
two weeks in PHE class. I will be doing a warmup of different lengths for four times in order
to have enough data to discuss my hypothesis later on. My designed training plan will not be
the same and have different lengths so I can test how the lengths of warmups affect my heart
rate. The written results that will be on my data table will not be 100% accurate to everyone
because we are all different and all of our heart rates are not the same so it will definitely be
different for others. After following my training plan, I will be able to compare all the results
together in order to discuss my hypothesis and come up with a conclusion based on my
results which will be evidence for my lab analysis.

Hypothesis: I predict that the longer we do the warmup, the higher the heart rate will be. I
think this because the longer the warmup is, the more exercising you will do and it will be
longer which will higher the heart rate. And the other way around as well, I also think the
shorter the warmup is, the lower the heart rate will be than if the warm up for longer. I think
the longer the warmup is, the higher the heart rate will be because when exercising or doing
your warm up, you will be working on your cardiovascular fitness for longer which means
that your heart will pump blood faster in order to give your body enough oxygen for your
body and it will then cause your heart rate to increase more and faster. I also think if the
warm up is shorter, the heart rate will be slower because your body will need less oxygen
which will lead to pumping blood slower which concludes to your heart rate being slower.
But I also think it depends on what pace you are doing your warm up and how much energy
you put in it which is why that has to stay the same. For example, I am running on a running
course for 5 mins at a fast pace and my heart rate is 80BPM. The next time, I am running at
the same pace but for 9 mins and my heart rate is 87BPM. The last time, I was running on the
running course for 9 minutes but at a slower pace this time and my heart rate is 83BPM.
Although this is just an example that isn’t accurate, in conclusion, I am predicting that the
longer the warm up is, the higher your heart rate will be and the shorter the warm up is, the
heart rate will be slower.

Independent variable: length of warm-up

My independent variable is the length of the warm up. I will be testing doing different
lengths of warm ups and calculating my heart rate at the same time. In order for the results
to be the most accurate possible, the warm up has to be the same. I will be finding a
cardiovascular fitness related workout and doing them but they will all be a little different
depending on how long I will do the warm up.

Dependent variable: My heart rate during activities (the warm up)

My dependent variable is my heart rate. It will be different each time because I will be
calculating my heart rate in different situations. I will be calculaging my heart rate while
doing my warm up.

Controlled variables: In this lab plan, the variables that must be controlled are the pace of
the warm up because I need to make sure that the speed of my warm up is the exact same
each time in order for the results to come back accurate. I will also need to make sure that
the warm ups have to be based on the same exercises but I will cut out some exercises
depending on the length of the warm up. Lastly, before I will be starting my warm up, I need
to make sure that my heart rate is similar each time because if they aren’t similar, the results
will not be accurate.

Equipment & materials:

Here are the following equipment and materials I will be using throughout my
training/testing.
- A water bottle in order to stay hydrated.
- A heart rate monitor (I will be using my phone instead)
- Proper training clothes so it is easier to do the exercises.
- PE hall space in order to do the warm up.
- My data table in order to enter my data.
- A timer in order to know the length of time I am doing my warm up.
- A mat for it to be safer in case of falling.
- Hair tie
- Phone

My training plan:
Here is the training plan I will be following for the two weeks we will be collecting data in
PHE class. I will be mostly training on my cardiovascular fitness because it is the most
efficient way to get my heart rate to increase. While following this training plan, I will also be
calculating my heart rate both before and during my warm up in order to collect data.I will
determine which length of warm up = better score on coopers test by running X m and
timing that each time.

Time The warm up The warm up length How much am I

exercises I will be going to run after
doing doing my warm up

Wednesday ● 10 jumping 3 minutes 250 meters

st
1 lesson jacks
● 20 butt kicks
● 20 second
plank
● 10 lunges

Monday ● 20 jumping 5 minutes 250 meters

nd
2 lesson jacks
● 30 butt kicks
● 40 second
plank
● 10 lunges
 Wednesday ● 20 jumping 7 minutes 250 meters
rd
3 lesson jacks
● 50 butt kicks
(both sides)
● 30 second
plank
● run in place
for 40
seconds

Monday ● 30 jumping 10 minutes 250 meters

th
4 lesson jacks
● 30 butt kicks
● 30 second
plank
● run in place
for 1 minute
● 10 mountain
climbers
● do 10 push
ups (on
knees if
necessary)

Data to be collected:
The data I will be collecting is my heart rate when I am doing my warm ups. I am estimating
my heart rate will be different each time because the length of my warm ups will not be the
same and it is expected for my heart rate to change. I will also be needing to calculate my
heart rate before I will be doing my warm up. If my heart rate isn’t the same each time, it will
affect my results and lead to the degree of accuracy lowering down. I will be making a table
below in order to collect my data in order for all of it to be organized well. I will be entering
my data each time I have a PHE lesson when I am doing my workout and calculating my
heart rate.

Safety:
In order for me to stay safe when experimenting my warm ups, here are some safety tips I
can have or use when doing my warm up.
- Keep a water bottle near you when exercising because it is important to keep yourself
hydrated when exercising.
- Don’t push your limits too hard. Training too hard or fast can cause injuries.
- Have appropriate clothes on in order for your body to be able to move freely. It will
prevent ruining your clothes and getting injured.
- If injured or hurt, it is important to stop immediately what you’re doing and go see
an adult.
- Use a mat when working out so if there you happen to fall, your risks of injuries are
lower.
- Use a hair tie if you have long hair.

Data table:

Experiment Length of the Heart rate Heart rate Heart rate right
lessons warm up before warm up when doing the after the warm
warm up up

Lesson 1 3 minutes 89 BPM 147 BPM 158 BPM

Lesson 2 5 minutes 92 BPM 159 BPM 176 BPM

Lesson 3 7 minutes 87 BPM 171 BPM 182 BPM

Lesson 4 10 minutes 91 BPM 185 BPM 197 BPM

Fitness journal:

Week 1 Reflection

Monday I managed to do all my exercises in time which was in three minutes and
succeeded well. I was short by 30 seconds so I decided to do some extra
push ups to fulfill the time. I then ran 250 meters and timed how long it
took.

Wednesday During my class time, I managed to do my exercises for five minutes and
recorded my heart rate successfully with a heart monitor. FInally, in order
 to test the effectiveness of my warm up, I timed myself and ran 250 meters
again.

Week 2 Reflection

Monday We did not have the PHE hall to work out in so I did not do my work out. I
will do it at home so I still have the same amount of data. When I got home,
I did the workout successfully then ran my 250 meters in my courtyard
while timing myself.

Wednesday I successfully collected my data but not during class since we were supposed
to do some writing. I did the workout later in the day at home but I used
another instrument to calculate my heart beat such as my phone. I then ran
my 250 meters successfully in a park.

Calculations:
While experimenting, I did not need to make any calculations since I had a heart monitor
recording my heart rate activity as equipment. Although if I had to make calculations, I
would calculate my heart rate by putting my fingers on my wrist and count how many heart
beats there are for 15 seconds. Once that is done, I would multiply my answer by four in
order to know what my heart rate was.

Graph:
Interpretation And Explanation Of Results:
As we can see on the graphs and data table , it is clear that the longer the warm up is, the
more my heart rate increases. The results we are seeing on graph 1 is my heart rate after each
warm up when it is done. On the first graph, it only shows my heart rate when my workout
is done (right after the workout). As we can see on the graph, the 3 minutes warm up does
not increase my heart rate by a lot compared to the others. Between the 3 minutes and 5
minutes, there is a big gap between the warm ups’ heart rates and between the 5 and 7
minutes, there is a smaller gap than the first one. On the 10 minute warm up, it shows my
heart rate almost reaches my MHR which is 208 BPM which is pretty good but can be
dangerous at the same time. On the second graph, it shows how each of my warm ups go
from beginning middle till end. It is divided in 3 parts and it shows the same as the first
graph but more specific. We can see on the “before warm up ” part, the heart rates are shown
to be approximately the same. On the “half way through warm up”, it is showing that all
heart rates are in a sort of “order” which is where the shortest workout has the smallest heart
rate and the longest workout has the biggest heart rate. On the “when done the warm up”, all
the heart rates are in order again but they are all higher than the previous point.

Discussion of hypothesis:
For this experiment, I predicted that the longer the warm up will be, the higher my heart rate
will be. After interpreting my experiment, with the data I recieved, the results came back
concluding my hypothesis was correct. As we can see on the data table and both graphs, it
clearly shows that the longer the warm up is, the higher my heart rate is. On both graphs, it
showed that my heart rate increased a lot when I did a longer warm up. The only thing that
stayed approximately the same was my resting heart rate or my heart rate before the warm
up. The lowest results were consisting of my heart rate being 158 BPM. These results were
from my shortest warm up. My highest heart rate was right after doing the longest warm up
of 10 minutes. I got 197 which meant I almost reached my MHR which is 208 (220-age=MHR
so 220-12=208) which I felt proud of although it is quite high for a warm up.

Evaluation of method:
In this experiment, I had created a method which was my training plan that went
successfully overall. The training plan I had produced in order to collect my data went very
well and all the relevant information written was very helpful and easy to understand. My
training plan consisted of many exercises to do when timing myself during my warm up
which were making my whole body workout. I followed my training plan carefully and I also
thought my method was accurate and precise enough for me to receive data that will answer
my research question. The accuracy of my method was very effective due to the pace of the
workout being the same and I used a very accurate heart monitor that recorded my heart
rate before and after my warm up.Lastly, I also managed to keep my controlled variables in
place so my data would be as accurate as possible.

Reflection

Improvements and extensions:

My results did answer my research question fully but there is always room for improvement
in order to help us do better in the future. If I had to do this experiment again, I would add
more workouts with specific lengths in order to include more data into my experiment for
the degree of accuracy to increase. It would also be nice to have bigger intervals of warm ups
to see how my heart would react to it and it would of course increase the data. If I were also
to have a mix of two different questions, I would add various kinds of warm ups such as for
example, core strength, muscle strength, legs to test it in between as well. For example, I
would be doing a core work out and see how the length of it affects my heat rate. I am proud
of this experiment and how it came out because I had learned a lot about the heart.

PHE:
As we all learned when doing this experiment, when our heart rate increases due to some
activities such as sports or any active doing, it means our heart has to work harder and
pump more blood in order to give us oxygen which is what causes our heart rates to increase.
According to my experiment results, it concluded that our heart rates intend to increase the
longer we are active. In order for my data to be the most accurate as possible, I measured my
heart rate before, in the middle and immediately after the warm up. As mentioned before, it
has informed me that the longer I am exercising/being active, the higher my heart rate gets
going along. I did not interpret this in my data table but I had myself run 250 meters after
the warm up to see how the warm up affects my performance. Although I did not include
that in my results/data table, it defined that the longer my warm up is, the faster I am
running those 250 meters. In order to be more specific, my warm up was a full body warm
up. I thought if I did that specific type of warm up, it would make my whole body be active
which would increase the degree of accuracy. It would also benefit your performance since
you are warming up your whole body which means the levels of getting injured in whatever
exercise or sport you are doing later on would be decreasing which is good. Especially when
you are training on something that requires muscle strengthening, if you do not warm up
your muscles beforehand, it can cause a muscle injury such as pulling a muscle which can
lead to being a big injury which is why we want to prevent that. In conclusion, I think it is
important for all people to know how warm ups and how long they are can affect your health
and heart rate so they are aware of what to do and what not to do.

IDU reflection:
During this experiment, I wanted to investigate how the length of my warm up affects my
heart rate. I reached this goal and came to a conclusion by testing my hypothesis and making
a training plan in order to do my experiment and collect data to test my hypothesis. I think it
went successfully since this was harder than a normal lab report. We had to include two
different subjects such as science and physical and health education which are different. For
example, in science we learned about how the heart works and how it is connected to our
lungs and how we breathe everyday. And for PHE, we learned about all the fitness
components, how they affect our health and how our heart rate takes place in the body. For
this Lab report, we focused on cardiovascular fitness. Those two different topics did make a
connection together because of the heart being connected to your cardiovascular fitness and
your health but it was hard to work with two different subjects. But in conclusion, I
managed to mix those two subjects in order to produce a lab analysis that connects to both
subjects/topics. When learning about this in both subjects, it has taught me how we can
breathe and how our lungs and heart work in different ways. Most importantly, this has
taught me to be cautious when being active, to warm up before to prevent injuries. All this
information will help remind me to have good warm ups before activities to prevent injuries
and to do my best in my performance.

References (in MLA format):

Works Cited

Eric. “Exercise Safety Tips.” Premier Family Medical, Premier Family Medical, 19 Sept.

2018, premierfamily.net/exercise-safety-tips/.

unknown. “An Easy 10-Minute Cardio Warm Up.” An Easy 10-Minute Cardio Warm Up |

Planet Fitness, COMMUNITY@PF, 2021,

www.planetfitness.com/community/articles/easy-10-minute-cardio-warm.

unknown. “Exercise Safety.” Better Health Channel, Department of Health, State

Government of Victoria, 2020,

www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety.