1. CHAPTER 6 PHYSICAL FITNESS FOR LIFE

2. SECTION 2: PLANNING YOUR FITNESS PROGRAM

3. WHAT TO THINK ABOUT BEFORE STARTING??? Do you have any health concerns Are you healthy enough What types of activities do you enjoy How much will your planned activities cost

4. TARGET HEART RATE ZONE A heart rate range within which the most gains in cardiorespiratory health will occur Normally between 60-85% of your maximum heart rate

5. CALCULATE YOUR THR ZONE 1.Determine your MHR 220-age 2. Find your THR zone *multiply your MHR by.6 and also by.85

6. THR FOR A 16 YEAR OLD 220 – 16= 204 204 *.6 = 122 204 *.85= 173 122 – 173 beats per minute

7. BOYS Age 14 24-25 Age 15-17 24-47 GIRLS Age 14 18-32 Age 15-17 18-35 SIT-UP STANDARDS

8. BOYS Age 14 9:30-7:00 Age 15 9:00-7:00 Age 16-17 8:30- 7:00 GIRLS Age 14 11:00-8:30 Age 15 10:30-8:00 Age 16-17 10:00- 8:00 ONE MILE RUN STANDARDS

9. FITT A FORMULA MADE UP OF FREQUENCY, INTENSITY, TIME, AND TYPE OF EXERCISE

10. CARDIORESPIRATORY ENDURANCE Frequency: 3 to 5 times per week Intensity: 85% MHR for 20 minutes 60% for 60 minutes TIME 20 to 60 minutes Type: aerobic activity such as jogging

11. MUSCULAR STRENGTH / ENDURANCE Frequency: 2 to 4 days per week Intensity: 8 to 12 reps 2 to 3 sets Time: 30 to 60 minutes Type: anaerobic activity such as weight lifting

12. WHEN WILL I SEE RESULTS??? The length it takes to see a difference varies from person to person. On average, it takes about 6 weeks to really notice a difference. DON”T GET DISCOURAGED!!!!!