JUMP ROPE ASSESSMENT PACKET

Name: SJ Chun

Class: B2 Day: 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

March 15th 60 90 150 150/207=0.724 2

1
72.4%=HR Zone 3

March 17th 100 100 160 160/207=0.7729 3

2
77.2%=HR Zone 3

March 21st 120 125 170 170/207=0.812 4

3
81.2%=HR Zone 4

March 23rd 130 135 150 155/207=0.748 3

4
74.8%=HR Zone 3

March 25th 138 140 160 167/207=0.806 4

5
80.6%=HR Zone 4

6 March 29th 150 149 170 175/207=0.845 5

 84.5%=HR Zone 4

March 31st 155 159 178 178/207=0.859 6

7
85.9%=HR Zone 4

April 6th 170 168 170 160/207=0.821 4

8
82.1%=HR Zone 4

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: All because of you
Manipulation 2
Release 1 Artist: Ne-Yo
Total 14 skills in 90 sec

CATEGORY # REPS PERFORMING

ORDER SKILL NAME (basic, multiples, power, manipulation
or release) THE SKILL
1 Bell Basic 3times

2 Jogging Step Basic 2times

3 Crisscross Basic 4times

4 Full turn Basic 2times

5 Knee Cross over Basic 2times

6 Double side swing Basic 4times

7 Backwards open cross Manipulation 6times

8 X motion Basic 3times

9 Switch Cross Manipulation 3times

10 Skier Basic 2times

11 Twister Basic 4times

12 Heel to Heel Basic 5times

Cross Open Double Power 1 time

13
Under

14

Extra:
15

16

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

Category A B C D
All mandatory skill 1-2 of the mandatory 2-3 of the mandatory 4 or more were missing
requirements were skill requirements skill requirements and/or, it is obvious
met and included in missing missing that the individual did
Skills
the routine not follow the
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