1. Chapter 3 lesson 4 Developing a Personal Fitness Program

2. Body Composition Is the proportions of fat, bones, muscle, and fluid that make up body weight.

3. Elements of a Good Workout A good workout consists of 20-30 minutes of moderate – to – vigorous physical activity.

4. Warm-up Is a routine with gentle exercises that you do to prepare your muscles for activity.

5. Cool-Down Involves gentle exercises that let your body adjust to ending a workout.

6. F.I.T. Formula F – frequency – the number of days you work out each week. I – Intensity – how much energy you use when you work out. T – Time – is how long each workout lasts.

7. Target heart rate Is the number of heartbeats per minute that you should aim for during a moderate – to – vigorous activity to benefit your circulatory system.