What is a healthy weight?

1. Can you design an exercise program using the F.I.T.T formula that will help Mr. Peterson reach a healthy weight?

2. What is a healthy weight? • In order to to reach a goal of weight loss we first must set a desired weight that is healthy for our age and height. • Using the body mass index table is a quick way to access what is a healthy weight for you. Click here to see an example of how to find your BMI using the table

3. Use Mr. Peterson’s measurements as a guide to help you. Mr. P’s Height = 6’1 (This can be found on the Y axis located on the left side of the table. Mr. P’s Weight = 220 (This can be found on the X axis located at the top of the table. Click on Mr. Peterson’s current BMI to continue

4. Correct! Mr. Peterson’s BMI is (29) How many pounds does Mr. Peterson need to lose in order for him to reach his goal of (26) on the BMI table? 40lbs 10lbs 20lbs

5. Correct! Great Job

6. Incorrect. Please try again.

7. Help Mr. Peterson • Now that we know what Mr. Peterson’s healthy weight should be we can start to analyze his workouts and Use the F.I.T.T formula to help him achieve his goals! • Lets first take a look at Mr. Peterson’s current workout routine. Click the chart to view Mr. P’s exercise routine

8. Mr. P’s Exercise Routine Jogging: Monday, Wednesday 15 Min Weight lifting: Tuesday 45 Min Walking the dog: Saturday 15 Min

9. Understanding F.I.T.T • We now have Mr. Peterson’s workout routine, but in order for us to create a more effective exercise program for him we must first learn about the F.I.T.T formula and how it can help us.

10. F.I.T.T Frequency • The F.I.T.T. formula is a way to measure the effectiveness of a work-out, or fitness program. Click on the boxes to learn more about the different parts of the FITT formula. Intensity Time Type

11. Frequency • Frequency: how often you do the activity each week. • Exercising more than three times each week for six months should help you get physically fit. • To maintain your fitness level, continue your program al least three times each week • Did Bob’s exercise routine meet the frequency requirements? Explain how you would change this aspect of his exercise routine. • ______________________________________________________________________________________________________________________________

12. Intensity • Intensity: how hard you work at the activity per session. An intense workout is one in which the heart is pounding, perspiration increases, and bodily fatigue sets in. • The intensity of your work-outs should always increase, but it should increase slowly and safely. • In order to measure the intensity of a workout people can exercise within their target heart range. Click the heart see the 3 steps for calculating target heart range

13. THR Formula The first step in finding your target heart rate is to minus your age from the standard number 220. This will give you what is called your Maximum Heart Rate. In step 2 you will subtract your resting heart rate from your Maximum Heart Rate, which is the number you got in step 1. This new number is called your Heart Rate Maximum Reserve. In step 3 you will times your Heart Rate Maximum Reserve (# you calculated in step 2) by 80%. This gives you your target heart rate. The rate at which your heart should beat per minute during an exercise in order for it to be effective!

14. Time/Duration • Time/Duration: how much time you devote to each work-out. • Slowly build up the amount of time you spend doing an exercise. • The goal for aerobic exercise is to exercise in your target heart range for 20-30 minutes. • Does Bob meet his time/duration requirement with his current workout schedule? Explain how you would improve this aspect of his exercise routine. • ________________________________________________________________________________________________

15. Type • Type: Which activities you select • If losing weight is your goal then you should devote 75-80 percent of your workout time to aerobic activity and 20-25 percent to anaerobic activity. Click on the activities below to see which exercises would be most effective in helping Mr. Peterson lose weight. • Swimming multiple laps • Long distance cycling • 100 yard dash • 30 min aerobic step class • Weight lifting Back to FITT Slide Next Slide

16. Swimming • Swimming long distances is a great example of an Aerobic exercise. Swimming is a great way to lose weight if done over long periods of time and under moderate to intense conditions.

17. Cycling • Cycling is a fun and effective method for losing weight. Cycling, like swimming is an Aerobic exercise requiring the use of large amounts of energy over long periods of time which is great for weight loss.

18. 100 Yard Dash • The 100 yard dash is an Anaerobic exercise. Although this type of exercise is important, it’s not an effective method for weight loss because of the short amount of time in which it takes to complete the task.

19. Step Class • Step classes are great for losing weight. Most 30 minute step classes can burn up to 500 calories per session. This uses up the bodies reserve energy and forces it to retrieve energy stored in fat cells.

20. Weight Lifting • Weight lifting is great for building and toning muscle, but is not the most effective way to lose weight. Most people who lift heavy weights will actually gain weight in the building of muscle fiber.

21. Question #1Using the smart board draw a line from the correct element of the FITT formula to its correct definition. Click here to see if your answers are correct.

22. Answers #1Draw a line from the correct element of the FITT formula to its correct definition.

23. Question #2 • How was Mr. P’s exercise routine failing to meet the INTESITY requirement in the FITT formula? • A: He participated mainly in anarobic exercises that are not targeted at weight loss. • B: He didn’t exercise with a friend • C: He didn’t perform aerobic activities often • enough during the week • D: He didn’t exercise hard enough during each workout

24. Incorrect, Please try again.

25. Correct, Great Job!

26. Question #3 • In order to fulfill the Intensity requirement of the FITT formula a person needs to exercise in their Target Heart Range for at least 30 minutes during the exercise session. See if you can use Mr. Peterson’s information to calculate his Target Heart Range. Click Here for Question #3

27. Calculate Mr. P’s THR using his Age and Resting Heart RateAge -30Resting Heart Rate -60*If you need help click on the step number to see an example Step 1: HRmax = 220-Age Step 2: HRmax – RHR = HRmaxReserve Step 3: HRmaxReserve x 80% = THR

28. 190-60 (RHR) = 130 • 220-30 (Age) = 190 • 130 x 80% = 104 (THR) Calculate Mr. P’s THR using his Age and Resting Heart RateAge -30Resting Heart Rate -60*If you need help click on the step number to see an example Step 1: HRmax = 220-Age Step 2: HRmax – RHR = HRmaxReserve Step 3: HRmaxReserve x 80% = THR

29. Mr. P’s New & Improved Workout Routine • Now that we know Mr. P’s desired weight using the BMI, and have calculated his THR, create a new exercise routine using the F.I.T.T. formula that will be more effective in helping him reach his goal. Monday:________________________ Tuesday:________________________ Wednesday:_____________________ Thursday:_______________________ Friday:__________________________ Saturday:________________________ Sunday:_________________________