CHAPTER 6 PHYSICAL FITNESS FOR LIFE
SECTION 2: PLANNING YOUR FITNESS PROGRAM
WHAT TO THINK ABOUT BEFORE STARTING??? Do you have any health concerns Are you healthy enough What types of activities do you enjoy How much will your planned activities cost
TARGET HEART RATE ZONE A heart rate range within which the most gains in cardiorespiratory health will occur Normally between 60-85% of your maximum heart rate
CALCULATE YOUR THR ZONE 1.Determine your MHR 220-age 2. Find your THR zone *multiply your MHR by.6 and also by.85
THR FOR A 16 YEAR OLD 220 – 16= *.6 = *.85= – 173 beats per minute
BOYS Age Age GIRLS Age Age SIT-UP STANDARDS
BOYS Age 14 9:30-7:00 Age 15 9:00-7:00 Age :30- 7:00 GIRLS Age 14 11:00-8:30 Age 15 10:30-8:00 Age :00- 8:00 ONE MILE RUN STANDARDS
FITT A FORMULA MADE UP OF FREQUENCY, INTENSITY, TIME, AND TYPE OF EXERCISE
CARDIORESPIRATORY ENDURANCE Frequency: 3 to 5 times per week Intensity: 85% MHR for 20 minutes 60% for 60 minutes TIME 20 to 60 minutes Type: aerobic activity such as jogging
MUSCULAR STRENGTH / ENDURANCE Frequency: 2 to 4 days per week Intensity: 8 to 12 reps 2 to 3 sets Time: 30 to 60 minutes Type: anaerobic activity such as weight lifting
WHEN WILL I SEE RESULTS??? The length it takes to see a difference varies from person to person. On average, it takes about 6 weeks to really notice a difference. DON”T GET DISCOURAGED!!!!!