1. 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"

2. 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"

3. 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"

4. 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

5. 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"

6. 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"

7. 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"

8. 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)

9. 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"

10. 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.

11. 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"

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

13. 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: minutes T:
Endurance = more reps < sets & resistance.= toning of muscles
Strength = More sets & resistance < reps = bigger muscles

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

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

16. Seeing Results
It takes about 6 weeks to see results

17. 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"

18. 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"

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

20. 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