2. Chapter 6 Section 2 Planning Your Fitness Programs

3. Getting Started Before starting any fitness program there are some factors to think about: Before starting any fitness program there are some factors to think about: 1. Consult your Doctor 2. Get a Physical 3. Choose activities that you enjoy doing 4. How much will the planned activities cost?

4. Designing A Fitness Program Determine you cardiorespiratory endurance Determine you cardiorespiratory endurance 1. Find you RHR-three mornings in a row then take the average. Average adult RHR is 50-80 beats. 2. Target Heart Rate Zone is b/t 60 and 85 percent of your MHR. 3. MHR-beats per minute while doing any physical activity.

5. MHR and Target Heart Rate Zone 1. Determine your MHR by subtracting you age from 220. 2. Multiply you MHR by 60% and 85%. For ex. Mr. Dalon’s MHR is 194 bpm and For ex. Mr. Dalon’s MHR is 194 bpm and Mr. Dalon’s THRZ is 116 to 165 bpm. BALLOON ACTIVITY

6. Set Your Fitness Goals and Keep Track Setting goals will help with the effectiveness of the program Setting goals will help with the effectiveness of the program Make sure the goals that you set are attainable Make sure the goals that you set are attainable Keeping a log will help you see what progress you have made and what exercises you have done. Keeping a log will help you see what progress you have made and what exercises you have done.

7. Getting FITT FITT formula: FITT formula: Frequency-amount of times per week. Intensity-how hard are you going 60% or 85% Time-how long are you working out for. Type-kind of exercises you are performing.

8. Lifting Talk Repetitions-number of times an exercise is repeated. Repetitions-number of times an exercise is repeated. Sets-fixed number of repetitions followed by a rest period. Sets-fixed number of repetitions followed by a rest period.