Chapter 6 Chapter 6 Section 2Section 2Planning Your Fitness Planning Your Fitness

ProgramsPrograms

Getting StartedGetting Started

Before starting any fitness program Before starting any fitness program there are some factors to think about:there are some factors to think about:

1.1. Consult your DoctorConsult your Doctor

2.2. Get a PhysicalGet a Physical

3.3. Choose activities that you enjoy doingChoose activities that you enjoy doing

4.4. How much will the planned activities How much will the planned activities cost?cost?

Designing A Fitness Designing A Fitness ProgramProgram

Determine you cardiorespiratory Determine you cardiorespiratory enduranceendurance

1.1. Find you RHR-three mornings in a Find you RHR-three mornings in a row then take the average. Average row then take the average. Average adult RHR is 50-80 beats.adult RHR is 50-80 beats.

2.2. Target Heart Rate Zone is b/t 60 and Target Heart Rate Zone is b/t 60 and 85 percent of your MHR.85 percent of your MHR.

3.3. MHR-beats per minute while doing MHR-beats per minute while doing any physical activity.any physical activity.

MHR and Target Heart MHR and Target Heart Rate ZoneRate Zone

1.1. Determine your MHR by Determine your MHR by subtracting you age from 220.subtracting you age from 220.

2.2. Multiply you MHR by 60% and Multiply you MHR by 60% and 85%.85%.

For ex. Mr. Dalon’s MHR is 194 For ex. Mr. Dalon’s MHR is 194 bpm andbpm and

Mr. Dalon’s THRZ is 116 to 165 bpm.Mr. Dalon’s THRZ is 116 to 165 bpm.

BALLOON ACTIVITYBALLOON ACTIVITY

Set Your Fitness Goals and Set Your Fitness Goals and Keep TrackKeep Track

Setting goals will help with the Setting goals will help with the effectiveness of the programeffectiveness of the program

Make sure the goals that you set Make sure the goals that you set are attainableare attainable

Keeping a log will help you see Keeping a log will help you see what progress you have made what progress you have made and what exercises you have and what exercises you have done.done.

Getting FITTGetting FITT

FITT formula:FITT formula:

Frequency-amount of times per week.Frequency-amount of times per week.

Intensity-how hard are you going Intensity-how hard are you going 60% or 85%60% or 85%

Time-how long are you working out Time-how long are you working out for.for.

Type-kind of exercises you are Type-kind of exercises you are performingperforming..

Lifting TalkLifting Talk

Repetitions-number of Repetitions-number of times an exercise is times an exercise is repeated.repeated.

Sets-fixed number of Sets-fixed number of repetitions followed by a repetitions followed by a rest period.rest period.