Planning Your Fitness Program. Designing a Fitness Program Resting Heart Rate (RHR): The # of times the heart beats per minute while at rest Recovery.

Slides:

Advertisements

Similar presentations

Methods of training For your training to be effective you also need to link the Principles of Training to appropriate Methods of Training.

Advertisements

F.H.S. Freshmen P.E. Fitness Unit #2: Cardiovascular Endurance Rev:8-02 SJH.

Principles of training Lionel would like to start training for a marathon. How does he know what to do?

THE FITT PRINCIPLE AND THE COMPONENTS OF FITNESS

Trimester II. Repetition  The number of times you repeat an exercise.

Achieving Cardiorespiratory Fitness Chapter 12 Benefits of CR Training Creates a stronger heart muscle Increase number of RBC Makes YOU Cooler! Lowers.

Physical Fitness & Exercise

Physical Fitness Assessment

Fitness Action Plan.

Exercise and Nutrition A healthy lifestyle includes a combination of exercise and nutrition.

8th Grade Health Week 3 F.I.T.T. Principle.

CARDIOVASCULAR HEALTH Importance of Cardio Health Increase Cardio efficiency and capacity Lower resting heart rate, lower blood pressure,

Fitness Project Criteria This sheet will guide your work on the fitness project.

STANDARD GRADE PE TYPES OF TRAINING. Learning Outcomes By the end of this lesson you will; Be aware of different types of training Understand the benefits.

3 Principles of an Exercise Program Overload Progression Specificity.

Concepts of Health & Fitness RHS Physical Education Department.

Weight management The average teen should aim to exercise at LEAST minutes a day Goal: Increase heart rate Exercises that are effective: Walking.

 The ability to do everyday activities without becoming short of breath, sore, or tired  The four components of Fitness:  Strength  Endurance  Flexibility.

F. I. T. T. PRINCIPLE. – June Smith F.I.T.T. PRINCIPLE Teacher Page * This lesson deals with the F.I.T.T Principle. It is designed to help the students.

Health and Fitness Components of Fitness - F. I. T. T

Standard Grade PE Revision Methods/Principles of Training Brannock High School.

Benefits of Fitness (1 minute to list) 60% of Americans don’t exercise regularly 25% do not at all Sedentary: physically inactive Perform physical activity.

Bigger, Faster, Stronger Achievement Standard Credits TRAINING METHODS - CONTINIOUS TRAINING -

Continuous training Continuous training is where you complete exercise without rest, usually training at % of maximum heart rate for 30-60mins. Link.

Planning a Personal Exercise Program. Does this represent your life?

PPL 10M Fitness Appraisal. Description Students will be able to describe how each health-related fitness component can be improved. Students will appraise.

Can you help Bob? Bob is becoming very discouraged about his weight. He has been working out and eating healthy for the past month and still has not been.

The University of Memphis Session 1.  Ready to Move!  Make a Plan  You’ve Already Started  What is Fit?

CARDIOVASCULAR FITNESS Power Point #3. WHAT IS THE MOST IMPORTANT ORGAN IN THE HUMAN BODY? Hint: Without it, we would die instantly.

Cardiorespiratory Exercise & Fitness Chp. 3 & 4 for notes.

F.I.T.T F= Frequency I= Intensity T= Time T= Type.

Physical Fitness Assessment

Critical Question 2 Heading: What is the relationship between physical fitness, training and movement efficiency?

Modesty Fobbs The F.I.T.T Project!.

Components of Fitness Represents how fit the body is as a whole.

FITT Principle. FREQUENCYFREQUENCY How often the activity is performed  4-5 times per week.

Fitness Mr. Jones FAMMS PE. Nutrition  1) You should eat _______________ times per day.  2) The average person should drink ______________ cups of water.

Topic (16) Analysing Training Sessions

Setting Goals for Lifelong Fitness Lifelong Fitness Ability to stay healthy and fit as you age Habits develop during teen years Develop good habits of.

CHAPTER 6 PHYSICAL FITNESS FOR LIFE. SECTION 2: PLANNING YOUR FITNESS PROGRAM.

PHYSICAL FITNESS 7 TH GRADE HEALTH/FITNESS MR. ROCHE.

 Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition.

BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES.

5 Components of Fitness Also known as Health-Related Fitness Components.

Heart Rates and Training Zones How to achieve and measure improvement.

5 Components of FITNESS Muscular Strength – the most weight you can lift or the most force you can exert at 1 time Muscular Endurance - The ability of.

Components of Physical Fitness. Cardiovascular Fitness Ability of your heart and lungs to work effectively when you exercise and return to normal when.

Health Related Fitness Mr. O’Brien 1/8/ Components of Health Related Fitness 1.Muscular Strength 2.Muscular Endurance 3.Cardiovascular Endurance.

 List an exercise you did this week for each area of fitness  Ex:  Cardiovascular Endurance: Trick or treating.

Designing a Fitness Program Health I. Resting Heart Rate  The number of times the heart beats per minute while at rest.  Your resting heart rate (RHR)

DO NOW Calculate Monica’s BMI: Calculate Monica’s BMI: On the cheerleading team On the cheerleading team Junior at ACIT Junior at ACIT 5 foot 2 inches.

Fitness. TRAINING METHODS Training methods Used to improve your fitness components Each training method requires you to follow a special rule to improve.

Chapter 4 Notes How Much is Enough?. The Three Basic Principles of Physical Activity  Principle of Overload- to do more physical activity than normal.

WHAT IS THE MOST IMPORTANT MUSCLE IN THE HUMAN BODY? Hint: Without it, we would die instantly.

Applying FITT to Health Related Fitness General Fitness.

What is the most important muscle in the human body?

Heart Rates & Training Zones

4 Components of Every Exercise Session/MEASURING HEART RATE

Planning a Personal Activity Program

CHAPTER 6 PHYSICAL FITNESS FOR LIFE

Section 2 Planning Your Fitness Program

The FITT Principle F – Frequency Definition: How often you work out?

Planning Your Fitness Program

Physical Activity.

Cardiovascular Fitness emphasizes fitness of the

Freshman Health Mr. Martin

FITT Principle.

FITT Formula Created by Educational Technology Network

Heart Rate HEART RATE.

Presentation transcript:

Planning Your Fitness Program

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!

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 = ___

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

ANSWER IS = 197 (MHR) x.60 = x.85 = Target Heart Rate zone for the 23 year old is:

Health Fitness Standards (Don’t write this!) Muscular Endurance Curl-ups completed 14 yrs B G yrs B G Muscular Strength Push-ups completed 14 yrs B G yrs B G yrs B 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: yrs B 8:30-7:00 G 10:00-8:00 Flexibility Sit & Reach (inches) 14 yrs B 8G yrs B 8G 12

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

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)

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)