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Can you design an exercise program using the F.I.T.T formula that will help Mr. Peterson reach a healthy weight?

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What is a healthy weight? In order to to reach a goal of weight loss we first must set a desired weight that is healthy for our age and height. Using the body mass index table is a quick way to access what is a healthy weight for you. Click here to see an example of how to find your BMI using the table Click here to see an example of how to find your BMI using the table

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Use Mr. Peterson’s measurements as a guide to help you. Mr. P’s Height = 6’1 (This can be found on the Y axis located on the left side of the table. Mr. P’s Weight = 220 (This can be found on the X axis located at the top of the table. Click on Mr. Peterson’s current BMI to continue

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Mr. Peterson’s BMI is (29) How many pounds does Mr. Peterson need to lose in order for him to reach his goal of (26) on the BMI table? 40lbs10lbs20lbs Correct!

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Incorrect. Please try again.

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Help Mr. Peterson Now that we know what Mr. Peterson’s healthy weight should be we can start to analyze his workouts and Use the F.I.T.T formula to help him achieve his goals! Lets first take a look at Mr. Peterson’s current workout routine. Click the chart to view Mr. P’s exercise routine

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Mr. P’s Exercise Routine Jogging: Monday, Wednesday 15 Min Weight lifting: Tuesday 45 Min Walking the dog: Saturday 15 Min

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Understanding F.I.T.T We now have Mr. Peterson’s workout routine, but in order for us to create a more effective exercise program for him we must first learn about the F.I.T.T formula and how it can help us.

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F.I.T.T The F.I.T.T. formula is a way to measure the effectiveness of a work-out, or fitness program. Click on the boxes to learn more about the different parts of the FITT formula. Frequency Intensity Time Type

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Frequency Frequency: how often you do the activity each week. Exercising more than three times each week for six months should help you get physically fit. To maintain your fitness level, continue your program al least three times each week Did Bob’s exercise routine meet the frequency requirements, why or why not?

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Intensity Intensity: how hard you work at the activity per session. An intense workout is one in which the heart is pounding, perspiration increases, and bodily fatigue sets in. The intensity of your work-outs should always increase, but it should increase slowly and safely. In order to measure the intensity of a workout people can exercise within their target heart range. Click the heart see the 3 steps for calculating target heart range

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THR Formula

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Time/Duration Time/Duration: how much time you devote to each work-out. Slowly build up the amount of time you spend doing an exercise. The goal for aerobic exercise is to exercise in your target heart range for 20-30 minutes. Did Bob’s exercise routine meet the Time requirements, why or why not?

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Type Type: Which activities you select If fitness or losing weight is your goal then you should devote 75-80 percent of your workout time to aerobic activity and 20-25 percent to anaerobic activity. Did Bob choose the best types of exercise for his personal goals? Why or why not? Next SlideBack to FITT Slide

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Question #1 Using the smart board draw a line from the correct element of the FITT formula to its correct definition. Click here to see if your answers are correct.

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Answers #1 Draw a line from the correct element of the FITT formula to its correct definition.

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Question #2 How was Mr. P’s exercise routine failing to meet the TYPE requirement in the FITT formula? A: He didn’t exercise long enough B: He didn’t exercise with a friend C: He didn’t perform aerobic activities often enough during the week D: He chose incorrect exercises for his desired outcome of weight loss

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Incorrect, Please try again.

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Correct, Great Job!

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Question #3 In order to fulfill the Intensity requirement of the FITT formula a person needs to exercise in their Target Heart Range for at least 30 minutes during the exercise session. See if you can use Mr. Peterson’s information to calculate his Target Heart Range. Click Here for Question #3

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Calculate Mr. P’s THR using his Age and Resting Heart Rate Age -30 Resting Heart Rate -60 *If you need help click on the step number to see an example Step 1: HRmax = 220-Age Step 2: HRmax – RHR = HRmaxReserve Step 3: HRmaxReserve x 80% = THR

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Calculate Mr. P’s THR using his Age and Resting Heart Rate Age -30 Resting Heart Rate -60 *If you need help click on the step number to see an example Step 1: HRmax = 220-Age Step 2: HRmax – RHR = HRmaxReserve Step 3: HRmaxReserve x 80% = THR 220-30 (Age) = 190190-60 (RHR) = 130 130 x 80% = 104 (THR)

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Mr. P’s New & Improved Workout Routine Now that we know Mr. P’s desired weight using the BMI, and have calculated his THR, create a new exercise routine using the F.I.T.T. formula that will be more effective in helping him reach his goal. Monday:________________________ Tuesday:________________________ Wednesday:_____________________ Thursday:_______________________ Friday:__________________________ Saturday:________________________ Sunday:_________________________

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What You Will Do Apply the physiological principles of overload, progression, and FITT to your cardiorespiratory workout. Determine your target heart rate.

What You Will Do Apply the physiological principles of overload, progression, and FITT to your cardiorespiratory workout. Determine your target heart rate.

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