1. Get a whiteboard and create the chart Mark an X under the component that is being improved by your activity or exercise ExerciseCardioMusc. S/EFlexibility Running for 30 minutes Toe touch Power Climber in the gym

3. Flexibility F FrequencyHow Often Minimum two to three times a week (Best to do some stretching daily) I IntensityHow hardYou should stretch to the point where you feel tension, not pain T TimeHow Long15-30 minutes total T TypeWhich exercises After warm-up: Dynamic stretch, prepares body for exercise After Cool-Down: static stretch, most improvement gains for flexibility.

4. Cardiovascular Endurance F FrequencyHow Often Beginner3-5 days per week Intermediate-Experienced5-7 days per week I IntensityHow hard Beginner 50-60% MHR 11-12 yr. old: (105 BPM - 126 BPM) Intermediate-Experienced 60%-85% MHR 11-12 yr. old: (126 BPM - 178 BPM) T TimeHow Long Beginner20-30 minutes Intermediate-Experienced30-60 minutes T TypeWhich exercisesA continuous activity that is aerobic(requires oxygen)

5. Muscular Strength and Endurance F FrequencyHow Often Beginner 2-3 days per week Full Body workout : (Chest, shoulders, triceps, abdominals, back, legs, biceps) 48-72 hours of rest in-between workouts Intermediate- Experienced 4-5 days per week Full Body workout : (Chest, shoulders, triceps, abdominals, back, legs, biceps) 48-72 hours of rest in-between workouts I IntensityHow hard Beginner Amount of weight (body weight/free weight/amount of resistance) Intermediate- Experienced T TimeHow Long Beginner Sets: 1-3 Reps:8-12 OR 30 seconds with 1 minute rest 1-3 sets Intermediate- Experienced Endurance: Reps: 12-20+ Sets: 2-3 30 seconds with 1 minute rest 2-3 sets T Type Which exercises Weight machines, free weights, resistance bands, medicine ball, own body weight

6. Elements to a successful workout Warm-Up: A gentle activity that warms up the temperature of both your body and your muscles as well as increases your heart and breathing rate. Training: The training should be of higher intensity then your warm-up and cool down, and incorporate cardiovascular endurance training as well as muscular strength or muscular endurance. Cool-Down: A gentle activity that gradually slows down your body after a workout.

7. HEART RATE Your heart rate is a good gauge of how hard your body is working. (Intensity) Resting Heart Rate: The number of times your heart beats in one minute. Target Heart Rate: (12 year olds on average should aim to keep their heart rate between 125-176 ) Recovery Heart Rate: Heart rate returns to normal

8. Feel the Beat