1. Developing a Personal Fitness Program Chapter 3 Lesson 4 Mr. Martin

2. Body Composition Body Composition is the ratio of lean tissue to fat. Participation in regular exercise increases the amount of muscle and decreases the amount of fat.

3. Components of Fitness Cardiovascular Endurance (heart and lungs) Muscular Strength Muscular Endurance Flexibility Body Composition Example

4. Elements of a Good Workout Warm-up The workout Cool-down

5. The Warm-Up A warm-up routine is a gentle exercise you do to prepare your muscles for moderate to vigorous activity. This usually lasts for 10 minutes. Warm-up includes stretching, jogging and maybe some sport specific drills. This increases muscle temperature and increases blood flow to the muscles. When stretching hold each stretch 15-20 seconds.

6. The Workout A good workout consists of 20 to 30 minutes of moderate to vigorous activity. You may choose aerobic or strength building activities. If doing both aerobic and strength training do the aerobic exercise first.

7. The Cool Down The cool-down is a gentle exercise routine that lets your body adjust to ending a work-out. During the cool down your heart rate lowers slowly and your body temperature decreases. Cool-down might include light jogging, and stretching. When stretching hold the stretch for 15-20 seconds and drink water.

8. F.I.T.T. Formula The FITT Formula will help you meet your fitness goals. F – Frequency I – Intensity T – Type T - Time

9. Frequency The number of days you workout per week. At first you should workout 2-3 days a week and you should gradually workout to 5 days per week.

10. Intensity How much energy you use when you workout. How do I determine intensity? – Some day’s you’ll be able to talk when your working This represents a moderate activity level. – Some day’s you won’t be able to talk while exercising. This might indicate that you are participating vigorously.

11. Time Time is how long you workout. Begin by exercising for about 20 minutes and then gradually increase to 30 to 45 minutes per exercise session. If you can exercise for more than 60 minutes that is an indicator that your fairly fit.

12. Type What type of exercise are you performing? – Aerobic – Muscular Strength – Muscular Endurance – Flexibility

13. Target Heart Rate Target Heart Rate is the number of heartbeats per minute that you should aim for during moderate to vigorous exercise to benefit your circulatory system the most. Generally speaking, the lower your heart rate the fitter you are or the more healthy your heart is.

14. Calculating Your Target Heart Rate 1.Subtract your age from 220. This indicates you maximum heart rate. This also estimates how fast your heart is capable of beating. 2.Multiply your maximum heart rate by. 60 to find the low end of your target rate range. When starting an exercise program you should work at this level. 3.Multiply your maximum heart by.80 to find the high end of your target heart range. As you become more fit you can work up to this level. Calculating Target Heart Rate

15. How do I know if I am Exercising Within My Target Heart Range

16. R.I.C.E.

17. Checking Your Progress You can use a journal to keep track of your progress. Items that you can monitor and compare are: – Weight, times getting faster, lifting more and so on. – Frequency number of times you are working out. – Intensity how hard you are working out. – Time how long you are working out. – Type what sort of exercise you are participating

18. My Cycling Journal Allows me to track the following: – Miles – Time – Time spent in each heart rate zone – Heart Rate – Elevation – Calories burned – And so on