1. Creating Your Personal Program:
Created by T Stivers
Schindewolf Intermediate
Chapter 4 Day 6

2. Are you physically fit? RESTING HEART RATE
Able to carry out daily tasks and have energy left over?
RESTING HEART RATE
Number of heartbeats in one minute when you have been resting
Less than 72 indicates good fitness

3. Making a Personal Activity Plan
1st Consult your doctor
2nd Set goals – workout up to 60 minutes a day for 3-5 days
3rd Plan a variety of activities considering cost, location, level of health, time, and safety
Aerobic = days a week for minutes
Anaerobic = 2-3 days a week - NOT back to back days and work all muscle areas!
Flexibility activities – same day as aerobic workouts

4. Follow the F.I. T. T. formula
Warm-up activity that prepares muscles to work & raises heart rate (includes stretching)
Workout – when activity is performed at its peak (aerobic activity)
Follow the F.I. T. T. formula
requency
ntensity
F I T T
75% of your time on aerobic
25% on anaerobic
ime/duration
ype of activity - variety and different muscle groups
Cool-down – returns muscles to a resting state

5. FYI for the advanced workout person:
Target Heart Rate - range that you want to keep your heart rate in while exercising aerobically
Max heart rate
220
220
60%
85% -
- your resting rate
- age
X .60
X .85
Your max heart rate
+ Resting rate
+ Resting rate
Target Zone
Pg. 84 Book to
Target Heart Rate for workout

6. Your Fitness Status Beginner Intermediate Advanced Minutes 0 - 15
More than
Number of Times
min
1 Hour
1 Time
2 Times
3 Times
4 Times
5 Times
6 Times
Beginner
Intermediate
Advanced