Section 2 Planning Your Fitness Program Chapter 6 Bellringer Make a chart describing fitness activities you presently engage in. Add to the chart how often you participate in each activity, how long you do the activity each time, and how intensely you exercise in each activity. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Section 2 Planning Your Fitness Program Chapter 6 Objectives Describe the important factors to think about before starting a fitness program. Describe the steps involved in designing a fitness program. Calculate your resting heart rate, target heart rate zone, and maximum heart rate. Evaluate the use of the FITT formula in fitness training. Design and implement a personal fitness program and set your fitness goals. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Getting Started with Your Fitness Program Section 2 Planning Your Fitness Program Chapter 6 Getting Started with Your Fitness Program consider the following factors: Do you have any special health constraints? How healthy are you enough to start a program? What types of activities do you enjoy? How much will your planned activities cost? Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Aerobic v Anaerobic short burst of intense exertion, W/ O2 use of oxygen in energy-generating process. exercise includes those performed at moderate levels of intensity for extended periods of time, maintains an increased heart rate. oxygen is used to "burn" fats and glucose short burst of intense exertion, where the glycogen or sugar is consumed without oxygen 3. Muscles

Designing a Fitness Program Section 2 Planning Your Fitness Program Chapter 5 Designing a Fitness Program Your resting heart rate (RHR) is the number of times your heart beats per minute while at rest. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Designing a Fitness Program Chapter 6 Section 2 Planning Your Fitness Program Designing a Fitness Program Your maximum heart rate (MHR) is the maximum number of times your heart should beat in a minute while doing any physical activity. To calculate your MHR, subtract your age from 220. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Designing a Fitness Program Section 2 Planning Your Fitness Program Chapter 6 Designing a Fitness Program Your target heart rate zone is the range of heart rates in which you gain the most cardiorespiratory health benefits. To calculate your target heart rate zone, multiply your MHR by 60 percent (0.6) and 85 percent (0.85). These are the lower and upper limits of the range. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Stop Walk the mile calculate VO2 max Place student into groups of 4 Start filling in the lab, Show students how to fill in diagrams It should go into the next day (Tuesday) Health lab/notes finish notes create Fitness plan (Wednesday)

Designing a Fitness Program Section 2 Planning Your Fitness Program Chapter 5 Designing a Fitness Program Compare your current abilities with the standards in the table below. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Designing a Fitness Program Section 2 Planning Your Fitness Program Chapter 6 Designing a Fitness Program Set your fitness goals. Your goals should be well planned and based on your abilities. Choose goals you really want to achieve. Divide your goals into short-term and long-term. Write down specific objectives that will help you reach each short-term goal. Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0" Keep track of your progress.

Section 2 Planning Your Fitness Program Chapter 6 Getting FITT You can use the FITT formula as you plan activities in your fitness program. The FITT formula is made up of four important aspects of fitness training: Frequency: How many times a week Intensity: How hard Time: How long Type: Exercise aerobic/anaerobic Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Cardiorespiratory Endurance (Aerobic) F: 3-5 Xs a week I: 85% of your MHR 30 min 50-60% of MHR 1 hour T: 30-60 min (lose weight 60 min +) T: Exercises that can keep the heart going for a continuous long period

Muscles (anaerobic) F: 2-3 times a week I: Resistance: how much weight are you going to lift (lbs) Repetitions: # of times an exercise is repeated (8-15) Sets: A fixed number of reps followed by rest.(12-15) T: 30-45 minutes T: Endurance = more reps < sets & resistance.= toning of muscles Strength = More sets & resistance < reps = bigger muscles

Muscles Sprints (swimming, biking, running) (legs) Weight Training Shoulders, arms, back, abdominals, chest, & legs

Flexibility F: 3-5 times a week I: hold stretch 15-30 seconds T: 15 minutes T: Warm-up or cool down

Seeing Results It takes about 6 weeks to see results

Section 2 Planning Your Fitness Program Chapter 6 Getting FITT Your fitness program should also include each of the following types of fitness training: Developing cardiorespiratory endurance Developing muscular strength/endurance Increasing flexibility Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Chapter 6 Section 2 Planning Your Fitness Program Header – dark yellow 24 points Arial Bold Body text – white 20 points Arial Bold, dark yellow highlights Bullets – dark yellow Copyright – white 12 points Arial Size: Height: 7.52" Width: 10.02" Scale: 70% Position on slide: Horizontal - 0" Vertical - 0"

Aerobic/Cardio M T W Th F Sa Su I: 85% of MHR = 162 bpm T: 35-40 minutes 56-120 minutes 30 minutes T: JOG Run 5 miles JOG Run 8-10 miles 14-18 mile jog

Muscular Strength/Endurance (Weight lifting) Sa Su I: Sets: 20 Reps: 8-10 70% of 1RM 10-15 sets ¾- full speed 30-40 second recovery T: 30-40 minutes 45 min chest: bench/ Incline, flys Triceps: push-downs, dips Legs: squats, lunges, extensions Back: pull-ups, rows 50 yd sprints