1. QUIZ LESSONS 3 & 4 1. A girl times herself for 30 seconds and counts 42 heart beats. What is her resting heart rate? 2. Fill in the blanks with the words high and low: A high resting heart rate typically means a ______ level of cardiovascular fitness. A low resting heart rate typically means a _______ level of cardiovascular fitness. 3. For what type of exercise should your heart rate be in the target heart rate zone? 4. Calculate the target heart rate zone for a 20 year old person. 5. What type of exercise am I doing if my heart rate is below the target heart rate zone? What type of exercise am I doing if my heart rate is above the target heart rate zone?

2. ANSWERS *10 PTS TOTAL – 2 PTS PER QUESTION* 1. 2 x 42 heart beats = 84 BPM 2. A high resting heart rate typically means a _low__ level of cardiovascular fitness. A low resting heart rate typically means a _high__ level of cardiovascular fitness. 3. Aerobic exercise 4. 220-20 = 200 200 x.5 = 100Answer = 100 – 170 BPM 200 x.85 = 170 5. Below = No exercise Above = Anaerobic exercise

3. F.I.T.T. PRINCIPLE -DESIGNING EXERCISE PROGRAMS- LESSON #5

4. F.I.T.T. Principle = set of guidelines that help you develop an exercise program

5. What does F.I.T.T. stand for? F = frequency How often you exercise (i.e. 3 days) I = intensity How hard you work during exercise (i.e. 50% of max HR): has to be measurable T = time How long you exercise (i.e. 10 min) T = type The type of exercise you’re doing (i.e. aerobic)

6. Why is it important? F.I.T.T. can be applied to any type of exercise program Helps us create an exercise program & manipulate it to achieve the results we want

7. How to use F.I.T.T. to create your exercise plan Step 1: Decide what you want to achieve – set a goal Step 2: Look at where you currently are & figure out what you have to do to achieve your goal Step 3: Define your F.I.T.T. variables – frequency, intensity, time, & type Set up your variables so that you only change/increase 1-2 variables from what you are currently already doing Make sure your variables are set up so that they will help you achieve your goal Step 4: Follow your F.I.T.T. plan for 2-4 weeks & then change/increase 1-2 variables again Always change/increase just 1-2 variables at a time – the others stay the same Repeat the process until you’ve achieved your goal – just make sure to increase gradually

8. EXAMPLE *don’t write down on notes Step 1: Goal = to run a 6 minute mile Step 2: I currently run an 8 minute mile – I need to decrease my mile time by 2 min to achieve my goal. In order to do this I will need to increase how many miles I run and do some speed work Step 3: Currently: F = 2 days/wk, I = 8:00 min mile pace, T = 1 mile, T = running New F.I.T.T. plan: F = 2 days/wk, I = 7:30 min mile pace, T = 1 mile broken into ½ mile intervals, T = running WHAT VARIABLE CHANGED? “INTENSITY” Now I would follow this plan for 2-4 weeks, re-assess, and change 1-2 variables again

9. YOUR TURN Decide on a goal that you would like to achieve that is cardiovascular- related – BE SPECIFIC & MAKE IT MEASURABLE Asses what you are currently doing Create a new F.I.T.T. plan where you change 1-2 variables from what you are currently doing that will help you start to achieve your goal