1. Planning Your Fitness Program
Chapter 12
Lesson 3

2. Your Fitness Plan 60 minutes almost everyday Different activities
Moderate-intensity physical activity
Aerobic activities
Strength training
Flexibility
exercises

3. 4 Principles Of Building Fitness
Specificity
Overload
Progression
Regularity

4. Stages Of A Workout
Warm-up: gentle cardiovascular activity that prepares muscles for work
Increases blood flow, Increase pulse & body temp
After warm-up stretch
Workout: exercising at highest peak
Cardio endurance is the foundation!
Use F.I.T.T.

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

6. Tracking You Progress Resting heart rate (RHR)
Number of times the heart beats per minute at rest
Find pulse-> count for 10 seconds-> times by 6
Average = 3 mornings in row

7. Target Heart Rate Zone (THRZ)
Range that should be reached during exercise
Between 60%-80% MHR
MHR (maximum heart rate): max number of times heart should beat per minute while exercising
Calculation (KNOW FOR TEST)
220-your age=MHR (maximum heart rate)
MHR x 60% & MHR x 80% = zone
Recovery Time
The faster heart beat goes back RHR the better your cardio respiratory endurance is

8. THRZ example (Use your age not mine!)
220-30= 190(MHR)
190 x 0.60= 114(low end of THRZ)
190 X 0.80= 152(high end of THRZ)
Heart rate needs to be between beats per minute when exercising

9. Stages Of A Workout
Cool-down: low-level activity that prepares your body to return to a resting state
5-10 minutes
Stretching is
important

10. When will you see changes?
Average = 6 weeks