1. Planning Your Fitness Program

2. Designing a Fitness Program Resting Heart Rate (RHR): The # of times the heart beats per minute while at rest Recovery Time: The amount of time it takes for the heart to return to RHR after activity GO TO PAGE 134!

3. Target Heart Rate (THR) A heart rate RANGE within which the most gains in CR health will occur Normally between 60-85% of your MHR (Maximum Heart Rate) Calculate your Target Heart Rate Zone: 1.Find MHR: 220-AGE = MHR 2.Find your THR zone: MHR x.60 = ___ MHR x.85 = ___

4. THR calculations IF you are 23 years old what is your THR zone? 1.220 - ____ = _____ (MHR) 2.____ (MHR) x.60 = _____ ____ (MHR) x.85 = _____

5. ANSWER IS 1.220-23 = 197 (MHR) 2.197 x.60 = 118.2 197 x.85 = 167.45 Target Heart Rate zone for the 23 year old is: 118-168

6. Health Fitness Standards (Don’t write this!) Muscular Endurance Curl-ups completed 14 yrs B 24-45 G 18-32 15-17 yrs B 24-47 G 18-35 Muscular Strength Push-ups completed 14 yrs B 14-30 G 7-15 15 yrs B 16-35 G 7-15 16-17 yrs B 18-35 G 7-15 CR endurance One-mile run (min:sec) 14 yrs B 9:30-7:00 G 11:00-8:30 15 yrs B 9:00-7:00 G 10:30-8:00 16-17 yrs B 8:30-7:00 G 10:00-8:00 Flexibility Sit & Reach (inches) 14 yrs B 8G 10 15-17 yrs B 8G 12

7. FITT formula Frequency How often should you do the exercise Intensity How hard are you working when exercising Time How long are you exercising Type of exercise

8. CR Endurance Frequency: 3 to 5 times per week Intensity: 85% MHR for 20 minutes 60% MHR for 60 minutes Time: 20 to 60 minutes (depending on how hard you work) Type: AEROBIC activities (jogging, swimming, power walking)

9. Muscular Strength/Endurance Frequency: 2 to 3 times per week Intensity: 8-12 reps- # of times exercise is repeated 1 to 3 sets- a fixed # of reps followed by a rest period Time: 30 to 60 minutes Type: ANAEROBIC activities (weight training)