1. Writing a Cardiovascular Fitness Program
Sports Medicine: Physical Fitness
Writing a Cardiovascular Fitness Program

2. Bellwork
Remember when you learned to calculate your maximal heart rate?
Remember when . . .you learned to calculate your exercise heart rate training zone?
Look through your notes, if necessary, and be prepared to share how to find these numbers with the class.

3. Objectives
1. Review the FITT formula as it relates to cardiovascular activity
2. Determine the number of calories spent per minute in various aerobic activities
3. Write an individualized cardiovascular fitness program

4. Aerobic or anaerobic activity
The FITT Formula
* minimum of 20 minutes
Fitness Category
Frequency (days / week)
Intensity (calories/minute)
Time* (calories/ session)
Type of Activity
Beginner
2-3 5 75
Aerobic activity
Very Poor
100
Poor
2-4
5-10
150
Fair
10+
200
Good
3-5
300+
Aerobic or anaerobic activity
Excellent
Superior

5. Calories Spent in Various Aerobic Activities – Handout B
Calculate calories as follows:
1. Find an activity that you would like to do – if the exact activity isn’t listed, try to choose one that is similar in intensity.

6. Calories Spent in Various Aerobic Activities – Handout B
2. Multiply the calories burned per pound per minute (column #2) by your exact weight in pounds (column #3). Record the answer in column #4, total calories burned per minute.

7. Calories Spent in Various Aerobic Activities – Handout B
3. Make sure the intensity (calories burned per minute) is in the range recommended by your cardiovascular fitness category (from handout A).

8. Calories Spent in Various Aerobic Activities (cont.)
4. Decide how many minutes you will exercise and fill in column 5 with that amount.

9. Calories Spent in Various Aerobic Activities (cont.)
5. Now multiply column 4 (calories/minute) by column 5 (minutes of activity) to get the total number of calories burned. That amount should be similar to the time (calories expended per session) from handout A. It should be at least 20 consecutive minutes to gain cardiovascular benefits.

10. Calories Spent in Various Aerobic Activities (cont.)
6. Complete this process for each of the exercises on the table. Then highlight at least five types of cardiovascular exercises that you are interesting in putting in your own exercise program.

11. Calories Spent in Various Aerobic Activities (cont.)
7. Once you have filled out Handout B, you are ready to complete your cardiovascular endurance program on Handout A.

12. Basic Principles of a Cardiovascular Endurance Program
Be mindful of any current medical conditions!
Use the correct progression!
A beginner will not start with high intensity/frequency exercises
Aim for a step in progression every days.
Utilize rest days!
**At least one per week even for elite athletes
Have an exercise log
Keeps track of progress & can be used to show improvement
Make it fun!
Keep it consistent!

13. PROPERTY OF PIMA COUNTY JTED, 2010
Write on your Slates
Sam weighs 180 pounds and wants to play golf 3 times a week for 60 minutes.
A) How many calories will he spend per minute?
B) How many calories will he spend in each session?
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students
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14. PROPERTY OF PIMA COUNTY JTED, 2010
Minute Paper
You have one minute to write down the key points of today’s lesson.
Be prepared to share.
29. Minute paper or Quick Write
teacher provides a prompt from the lesson
students have one minute to write down a summary of the key points
students compare with a partner
teacher uses a strategy to check all
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